Introduction ..................................................................................... 5
Why Do You Want To Lose Weight? .............................................. 8
Other Reasons Why You May Want To Lose Weight ...................................... 10
Does Your Weight Have Emotional Control Over You? ............. 11
Health Issues................................................................................................... 12
The Difference Between Being Overweight And Obese. ............ 14
How Did You Get Here? ................................................................ 14
Why We Eat ................................................................................ 16
Emotional Hunger ............................................................................................ 16
Boredom Eating ................................................. Error! Bookmark not defined.
Mistaken Hunger ............................................................................................. 17
Medications ..................................................................................................... 18
The Diets That Lead Us Here. ....................................................... 20
Fad Diets ........................................................................................ 21
10 Signs A Diet Is A Fad ................................................................................. 22
The Four Basic Food Groups: ...................................................... 23
Grains ................................................................ Error! Bookmark not defined.
Dairy .................................................................. Error! Bookmark not defined.
Fruits and Vegetables ..................................................................................... 24
Meat .................................................................. Error! Bookmark not defined.
The Recommended Daily Servings For A Balanced Diet ........... 25
A Closer Look At Fad Diets ................. Error! Bookmark not defined.
The Atkins Diet .................................................. Error! Bookmark not defined.
Low Carbohydrate Diets – Why They Are Bad For You .............. 27
Diets Low In Fat .................................... Error! Bookmark not defined.
Bad fats ........................................................................................................... 29
Good Fats ......................................................... Error! Bookmark not defined.
Popular Programs - Weight Watchers and Jenny Craig ............. 30
What Draws Us To These Diets? .................................................. 31
Factors Affecting How We Lose Weight ...................................... 31
What We Eat – Our Calorie Consumption ....................................................... 32
Why We Gain Weight .................................................................... 33
Here’s How You Increase Your Metabolism ................................ 34
Other Factors Affecting How You Lose Weight – How You Eat .............. 34
Your Genetics And Your Metabolism. ............................... 35
How To Dump The Weight For Good This Time. ......................... 37
Inches or Pounds? ........................................................................ 37
Starting Point – The Importance Of A Goal ................................. 39
3
Creating Realistic Weight Loss Goals. ........................................ 41
Getting Very Detailed And Specific - A Little More Explanation 43
Watching What You Eat – Keeping Tabs On Those Calories ..... 43
What Exactly Is a Calorie? .............................................................................. 44
Monitoring Your Calories ................................................................................. 44
The Number Of Calories You Consume ....................................... 45
Keeping Tabs On Your Calories ................................................... 47
The Food We Eat ........................................................................... 48
Good Fat vs. Bad Fat .................................................................... 48
Foods High In Fat – What To Watch For ......................................................... 48
Carbohydrates Or “Carbs” ........................................................... 50
Simple Carbohydrates ..................................................................................... 51
Examples of simple carbohydrates: ...................................................................................... 51
Complex Carbohydrates ............................................................... 52
Examples of complex carbohydrates: ................................................................................... 52
We Have All Of This Knowledge – Now What? ........................... 53
Some things to remember when creating your eating plan: ............................ 53
Getting Physical ............................................................................ 54
Exercise In Your Life ..................................................................... 56
Exercise And Its Far Reaching Benefits ...................................... 57
Types Of Exercise ......................................................................... 58
Finding An Exercise Program That Is Right For You.................. 62
Your Personal Weight Loss Plan ................................................. 65
Exercise As Part Of Your Weight Loss Plan ............................... 66
Eating Plan ..................................................................................... 67
To Achieve Your Weight Loss Goal….......................................... 69
Conclusion: ................................................................................... 70
Recap: ............................................................................................ 71
APPENDIX: Vitamins and Minerals .............................................. 74
mardi 19 février 2013
Benefits of Massage Therapy
When you are suffering with chronic pain, massage therapy can be an
alternative to surgery. Doctors usually consider surgery a last resort, but
many fortunate people avoid surgery all together with the use of massage
therapy. Here are some of the benefits of massage therapy:
• Reduce stress
• Increase flexibility
• Reduce blood pressure
• Alleviate many types of back pain
• Increase range of motion
• Reduce cramps and spasms
• Improved blood circulation in muscles
• Choosing your Massage Therapy Type
There are many different types of massage therapy. Choosing the right one
will take a bit of experimenting, but any reputable massage professional will
walk you through the proper method for your particular back pain.
Swedish massage – Involves long strokes with the hands. Ideal for
increasing blood flow to the muscles, increasing circulation, reducing toxins
in the muscles and increasing flexibility.
alternative to surgery. Doctors usually consider surgery a last resort, but
many fortunate people avoid surgery all together with the use of massage
therapy. Here are some of the benefits of massage therapy:
• Reduce stress
• Increase flexibility
• Reduce blood pressure
• Alleviate many types of back pain
• Increase range of motion
• Reduce cramps and spasms
• Improved blood circulation in muscles
• Choosing your Massage Therapy Type
There are many different types of massage therapy. Choosing the right one
will take a bit of experimenting, but any reputable massage professional will
walk you through the proper method for your particular back pain.
Swedish massage – Involves long strokes with the hands. Ideal for
increasing blood flow to the muscles, increasing circulation, reducing toxins
in the muscles and increasing flexibility.
Massage Therapy for Your Back
Pampering yourself at a spa is considered more and more these days a
necessity. For those who have issues with back pain, a good massage may
be just what the doctor ordered. Massage is an alternative therapy that can
bring relief for many who suffer from a pain in the back.
There are different types of massage therapy but the basic tenet is the
same. Through massage, pressure is applied to the body in various ways
(knuckles, palms, chops, fingers) and through different media (oils, stones,
cups, balls). The goal is manipulation of the soft tissues of the back to
promote better health and pain relief.
The ancient practice of massage therapy goes back thousands of years. In
India and the Orient, the idea is to release the energy that is trapped in
parts of the body through some sort of injury or stress so the body is free to
heal itself. This energy is referred to as “Chi”.
necessity. For those who have issues with back pain, a good massage may
be just what the doctor ordered. Massage is an alternative therapy that can
bring relief for many who suffer from a pain in the back.
There are different types of massage therapy but the basic tenet is the
same. Through massage, pressure is applied to the body in various ways
(knuckles, palms, chops, fingers) and through different media (oils, stones,
cups, balls). The goal is manipulation of the soft tissues of the back to
promote better health and pain relief.
The ancient practice of massage therapy goes back thousands of years. In
India and the Orient, the idea is to release the energy that is trapped in
parts of the body through some sort of injury or stress so the body is free to
heal itself. This energy is referred to as “Chi”.
What will your doctor do to diagnose your back pain?
One of the main reasons to consult a physician about your back pain is
because it can be caused by things other than the run-of-the-mill suspects
like injury, strain, exercise, or excess weight. As an example, your kidneys
lie against your back outside of the abdominal cavity. Kidney stones and
kidney infections can cause pain in the back. Assuming your lingering back
pain can be stretched out or cured with ice packs could be dangerous.
Rather than make assumptions, your doctor will begin by asking you a series
of questions meant to zero in on a few clues about the origin of your back
pain:
• How long have you had your pain?
• What does it feel like? Is it sharp or dull?
• When does the pain occur? Sitting? Standing? Lying down?
• How have you managed the pain so far?
Now, the detective work begins. Your doctor will perform various tests,
based on your answers, to diagnose the cause of your back pain. This series
of tests is the best way to come up with a helpful treatment.
Visual – The doctor will have you stand and look at your back. He can
evaluate your posture, feel for any bulges in the back or areas that are
sensitive to pain. This can be done during your initial visit.
X-rays – This is the only way to see your bones. The doctor can check the
bones of the vertebrae and the surrounding supporting tissue. If there are
any misalignments or fractures, you will have a better idea of what you will
be dealing with in the way of treatments.
MRI – This is the magnetic tube which allows the doctor and technicians to
see the soft tissue. If there is a herniated disc or a degenerative disc
problem, the doctor will know.
Myelograms – This involves the nerves. When a disc is herniated, nerves
can become pinched. By injecting dye into the spinal cord, doctors can see if
and where nerve damage is occurring.
Self-diagnosing back pain is a risky business. A backache now and again
when you've been out mowing the lawn or painting the house is
understandable. However, intense or long-term back pain is nothing to play
around with. It could be a sign that something is wrong with either the
structure of your back or your general health. A visit with your doctor will
either reassure you that rest and exercise will help your back or you'll find
proper treatment to resolve a health issue. Seeing your doctor is the only
way to put your mind at ease and get on with your day – without that old
pain in the back!
***
because it can be caused by things other than the run-of-the-mill suspects
like injury, strain, exercise, or excess weight. As an example, your kidneys
lie against your back outside of the abdominal cavity. Kidney stones and
kidney infections can cause pain in the back. Assuming your lingering back
pain can be stretched out or cured with ice packs could be dangerous.
Rather than make assumptions, your doctor will begin by asking you a series
of questions meant to zero in on a few clues about the origin of your back
pain:
• How long have you had your pain?
• What does it feel like? Is it sharp or dull?
• When does the pain occur? Sitting? Standing? Lying down?
• How have you managed the pain so far?
Now, the detective work begins. Your doctor will perform various tests,
based on your answers, to diagnose the cause of your back pain. This series
of tests is the best way to come up with a helpful treatment.
Visual – The doctor will have you stand and look at your back. He can
evaluate your posture, feel for any bulges in the back or areas that are
sensitive to pain. This can be done during your initial visit.
X-rays – This is the only way to see your bones. The doctor can check the
bones of the vertebrae and the surrounding supporting tissue. If there are
any misalignments or fractures, you will have a better idea of what you will
be dealing with in the way of treatments.
MRI – This is the magnetic tube which allows the doctor and technicians to
see the soft tissue. If there is a herniated disc or a degenerative disc
problem, the doctor will know.
Myelograms – This involves the nerves. When a disc is herniated, nerves
can become pinched. By injecting dye into the spinal cord, doctors can see if
and where nerve damage is occurring.
Self-diagnosing back pain is a risky business. A backache now and again
when you've been out mowing the lawn or painting the house is
understandable. However, intense or long-term back pain is nothing to play
around with. It could be a sign that something is wrong with either the
structure of your back or your general health. A visit with your doctor will
either reassure you that rest and exercise will help your back or you'll find
proper treatment to resolve a health issue. Seeing your doctor is the only
way to put your mind at ease and get on with your day – without that old
pain in the back!
***
Diagnosing Back Pain – Why We Need a Professional
All you know right now is that your back hurts. When you sit, stand, roll over
or try to stretch, it just hurts. You may think you can ignore the pain in
hopes it will go away. This is fine if back pain is a rare occurrence in your
life, brought on only after attending to a back-breaking chore. But, once
back pain becomes a routine part of your day, you need a medical
professional to get a proper diagnosis and treatment.
You know, a little knowledge can be dangerous. Many of us are “armchair
physicians” when it comes to healing our own wounds. When your back first
begins to hurt, you may put heat on to relax the muscles or ice packs on to
reduce the inflammation and dull the pain. This is not necessarily a bad thing
UNTIL you realize that your back pain hasn't lessened. Worse yet, you
misdiagnosed the cause of your back pain and you're icing a knotted muscle
and heating an inflamed joint.
or try to stretch, it just hurts. You may think you can ignore the pain in
hopes it will go away. This is fine if back pain is a rare occurrence in your
life, brought on only after attending to a back-breaking chore. But, once
back pain becomes a routine part of your day, you need a medical
professional to get a proper diagnosis and treatment.
You know, a little knowledge can be dangerous. Many of us are “armchair
physicians” when it comes to healing our own wounds. When your back first
begins to hurt, you may put heat on to relax the muscles or ice packs on to
reduce the inflammation and dull the pain. This is not necessarily a bad thing
UNTIL you realize that your back pain hasn't lessened. Worse yet, you
misdiagnosed the cause of your back pain and you're icing a knotted muscle
and heating an inflamed joint.
What Is Causing Your Back Pain?
Just about everyone can agree; when your back hurts, your world seems to
come to a screeching halt. It affects everything that you do from that point
on. You can put a broken arm in a sling. You can't put your back in a sling
and continue with your day.
Back Strain = Back Pain
Let’s begin with the simplest form of back pain. That would be back strain.
This occurs when you strain the muscles that support the spine in the back.
What does it feel like? Think of a “charley horse” in your leg. The muscle
knots up because it was stretched the wrong way or over extended. The pain
is immediate and continues until you can work out the kinks.
With back strain, you have essentially done the same thing. That muscle is
out of sorts and needs to relax and heal. Let's consider what could be the
cause of your back strain:
• Sudden jerky movements
• Improper lifting posture
• Poor sitting posture (slouching or hunching over)
• Injury
• Obesity
• Stress
• Shoes that are wearing unevenly
• Dehydration (your back needs water too)
When the muscles of the back are constantly strained, strengthening them
may be the key to helping with back strain and inevitable pain.
Herniated Disc = Back Injury
However, back pain can also be the result of a structural problem. This
occurs when an injury to the back involves the vertebrae, nerves, and discs.
This injury may be a trauma to the back, known as “an acute” injury, or an
injury over time, known as “a chronic” injury. One of the most common
injuries involves the discs.
The discs are located between the vertebrae of the back. They serve to
cushion the nerves and the bones. When a disc is herniated, the inner
A Pain in the Back Page 7
spongy matter squeezes out through the outer layer. This puts pressure on
the root of the nerve that arises from that spot on the spinal cord. Usually,
herniated discs are found in the lumbar region of the spinal column which
corresponds to the lower back.
Herniated discs can be the result of an acute injury, a chronic injury such as
a repeated motion that wears down the disc over time, or as a result of what
is known as degenerative disc disease.
The worn disc spills its spongy material out and the disc “herniates.” The
material can begin to rub against nerves causing further pain.
Typically with this type of injury, what you will notice is pain in the hips and
down the legs, commonly known as sciatica. Those nerves are pinched and
can cause a loss of feeling in the legs from time to time. Your leg could have
the sensation of “giving out” which is disconcerting as you are actually
unable to move your leg for a time.
Anytime you experience unexplained pain in your back or down your legs,
especially repeatedly or over a period of time, you should consult a health
professional. The only way to know if your back pain is more than the
occasional pain from overuse is to have the proper tests. Taking a few pain
killers to alleviate minor back pain that occurs once in a while may be
alright; say, when you rake the yard. But, serious back pain requires serious
attention from a doctor. Take care of your back and it will take care of you!
come to a screeching halt. It affects everything that you do from that point
on. You can put a broken arm in a sling. You can't put your back in a sling
and continue with your day.
Back Strain = Back Pain
Let’s begin with the simplest form of back pain. That would be back strain.
This occurs when you strain the muscles that support the spine in the back.
What does it feel like? Think of a “charley horse” in your leg. The muscle
knots up because it was stretched the wrong way or over extended. The pain
is immediate and continues until you can work out the kinks.
With back strain, you have essentially done the same thing. That muscle is
out of sorts and needs to relax and heal. Let's consider what could be the
cause of your back strain:
• Sudden jerky movements
• Improper lifting posture
• Poor sitting posture (slouching or hunching over)
• Injury
• Obesity
• Stress
• Shoes that are wearing unevenly
• Dehydration (your back needs water too)
When the muscles of the back are constantly strained, strengthening them
may be the key to helping with back strain and inevitable pain.
Herniated Disc = Back Injury
However, back pain can also be the result of a structural problem. This
occurs when an injury to the back involves the vertebrae, nerves, and discs.
This injury may be a trauma to the back, known as “an acute” injury, or an
injury over time, known as “a chronic” injury. One of the most common
injuries involves the discs.
The discs are located between the vertebrae of the back. They serve to
cushion the nerves and the bones. When a disc is herniated, the inner
A Pain in the Back Page 7
spongy matter squeezes out through the outer layer. This puts pressure on
the root of the nerve that arises from that spot on the spinal cord. Usually,
herniated discs are found in the lumbar region of the spinal column which
corresponds to the lower back.
Herniated discs can be the result of an acute injury, a chronic injury such as
a repeated motion that wears down the disc over time, or as a result of what
is known as degenerative disc disease.
The worn disc spills its spongy material out and the disc “herniates.” The
material can begin to rub against nerves causing further pain.
Typically with this type of injury, what you will notice is pain in the hips and
down the legs, commonly known as sciatica. Those nerves are pinched and
can cause a loss of feeling in the legs from time to time. Your leg could have
the sensation of “giving out” which is disconcerting as you are actually
unable to move your leg for a time.
Anytime you experience unexplained pain in your back or down your legs,
especially repeatedly or over a period of time, you should consult a health
professional. The only way to know if your back pain is more than the
occasional pain from overuse is to have the proper tests. Taking a few pain
killers to alleviate minor back pain that occurs once in a while may be
alright; say, when you rake the yard. But, serious back pain requires serious
attention from a doctor. Take care of your back and it will take care of you!
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