Insulin Resistance

What Is It?

Insulin is a hormone that acts like a key. It unlocks your cells to let in glucose (a kind of sugar) from your blood to make energy. Sometimes, this lock-and-key process doesn't work. Then glucose builds up in your blood, even when you make more insulin. Scientists have some ideas, but they aren't sure why your cells stop responding

Symptoms

Usually, you won't have any. You could have this condition for a long time and not know it. People with severe insulin resistance sometimes get dark patches of skin on their necks, elbows, knees, hands, and armpits

What Puts You at Risk?

Your chances of becoming insulin resistant go up if you're overweight, don't get enough exercise, have high blood pressure, or you smoke

Blood and Heart Trouble

Some issues with your blood system can also increase the likelihood of getting insulin resistance, including low HDL "good" cholesterol, high levels of a kind of fat called triglycerides in your blood, heart disease, a previous stroke, and blood vessel disease in your neck or legs

Your Family History Plays a Role

 If your parent, brother, or sister has type 2 diabetes, your risk is higher. If your mother had diabetes while she was pregnant with you (gestational diabetes), your risk also goes up

Diagnosis

The test for insulin resistance is complicated and uncomfortable, so instead, your doctor will probably test you for prediabetes (blood sugar that's higher than it should be). A lab can check the level of glucose in your blood after you haven't eaten for a while, or find an "average" blood sugar level for the past few months. Numbers that are higher than normal suggest you're insulin resistant.

Can Become Diabetes

It's hard on your pancreas to keep cranking out extra insulin to try to get glucose into your body's cells. Eventually, the cells that make insulin can burn out, leading to prediabetes and type 2 diabetes. If you catch insulin resistance early and make changes to your lifestyle, you may stop that from happening

Eat Right

Cut back on sweets, refined grains, and animal fats, and have lots of vegetables, fruits, and whole grains. That kind of eating plan will help you get to and stay at a healthy weight. It also helps your cells use insulin better. The DASH diet, for people with high blood pressure, is a good example. It includes cutting down on salt, too. It can lower insulin resistance, especially if you slim down and become more active while you're at it. Studies have also shown a link between low vitamin D and your body not using insulin well. 

Get Moving

Physical activity goes a long way toward fighting insulin resistance. Like a healthy diet, it helps you lose weight. Exercise also helps your cells use insulin, especially in your muscles. Aim for at least 30 minutes of activity a day, most days of the week. Your heart should beat faster, and you should breathe a little harder

Medication

Lifestyle changes are the best treatment for insulin resistance. But if you have the condition and are very likely to get type 2 diabetes, your doctor may also want you to try the drug metformin. It can prevent or delay type 2 for younger, heavier people with a very high chance of getting it. Metformin may also help hold off type 2 for women who've had gestational diabetes.

Metabolic Syndrome

Insulin resistance is part -- but not all -- of this condition. People with metabolic syndrome have at least three of these traits: a large waist, high triglycerides, low HDL cholesterol, high blood pressure, and blood glucose that is higher than normal. It raises your chances for diabetes, heart disease, and stroke.

Related Illnesses

People with insulin resistance often have slightly higher levels of inflammation throughout their bodies. Other conditions have this inflammation, too. Insulin resistance is linked to heart and blood vessel disease, blood clots in your arteries, kidney disease, liver disease, polycystic ovary syndrome (PCOS), and rheumatoid arthritis

Insulin resistance is almost always reversible. Type 2 Diabetes (T2D) is not. T2D is a slow and painful disease. If you have been diagnosed with insulin resistance or metabolic syndrome x it’s not too late but time is running out.  Take action now .

You may be depressed and not know it !

    

Depression: What Is It?

       It's natural to feel down sometimes, but if that low mood lingers day after day, it could signal depression. Major depression is an episode of sadness or apathy along with other symptoms that lasts at least two consecutive weeks and is severe enough to interrupt daily activities. Depression is not a sign of weakness or a negative personality. It is a major public health problem and a treatable medical condition. The primary symptoms of depression are a sad mood and/or loss of interest in life. Activities that were once pleasurable lose their appeal. Patients may also be haunted by a sense of guilt or worthlessness, lack of hope, and recurring thoughts of death or suicide. Depression is sometimes linked to physical symptoms. These include:

•Fatigue and decreased energy

•Insomnia, especially early-morning waking

•Excessive sleep

•Persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment

      Depression can make other health problems feel worse, particularly chronic pain. Key brain chemicals influence both mood and pain. Treating depression has been shown to improve co-existing illnesses. Changes in appetite or weight are another hallmark of depression. Some patients develop increased appetite, while others lose their appetite altogether. Depressed people may experience serious weight loss or weight gain. Without treatment, the physical and emotional turmoil brought on by depression can derail careers, hobbies, and relationships. Depressed people often find it difficult to concentrate and make decisions. They turn away from previously enjoyable activities, including sex. In severe cases, depression can become life-threatening. People who are depressed are more likely to attempt suicide. Warning signs include talking about death or suicide, threatening to hurt people, or engaging in aggressive or risky behavior. Anyone who appears suicidal should be taken very seriously. Do not hesitate to call one of the suicide hotlines.

        Anyone can become depressed, but many experts believe genetics play a role. Having a parent or sibling with depression increases your risk of developing the disorder. Women are twice as likely as men to become depressed. Doctors aren't sure what causes depression, but a prominent theory is altered brain structure and chemical function. Brain circuits that regulate mood may work less efficiently during depression. Drugs that treat depression are believed to improve communication between nerve cells, making them run more normally. Experts also think that while stress -- such as losing a loved one -- can trigger depression, one must first be biologically prone to develop the disorder. Other triggers could include certain medications, alcohol or substance abuse, hormonal changes, or even the season. 

      If your mood matches the season -- sunny in the summer, gloomy in the winter -- you may have a form of depression called seasonal affective disorder (SAD). The onset of SAD usually occurs in the late fall and early winter, as the daylight hours grow shorter. Experts say SAD affects from 3% to 20% of all people, depending upon where they live.

       The "baby blues" strikes as many as three out of four new mothers. But nearly 12% develop a more intense dark mood that lingers even as their baby thrives. This is known as postpartum depression, and the symptoms are the same as those of major depression. An important difference is that the baby's well-being is also at stake. A depressed mother may have trouble enjoying and bonding with her infant. In the UK, depression affects 2% of grade school kids and about one in 10 teenagers. It interferes with the ability to play, make friends, and complete schoolwork. Symptoms are similar to depression in adults, but some children may appear angry or engage in risky behavior, called "acting out." Depression can be difficult to diagnose in children.

           As of yet, there is no lab test for depression. To make an accurate diagnosis, doctors rely on a patient's description of the symptoms. You'll be asked about your medical history and medication use since these may contribute to symptoms of depression. Discussing moods, behaviors, and daily activities can help reveal the severity and type of depression. This is a critical step in determining the most effective treatment.

         Studies suggest different types of talk therapy can fight mild to moderate depression. Cognitive behavioral therapy aims to change thoughts and behaviors that contribute to depression. Interpersonal therapy identifies how your relationships impact your mood. Psychodynamic psychotherapy helps people understand how their behavior and mood are affected by unresolved issues and unconscious feelings. Some patients find a few months of therapy are all they need, while others continue long term. Antidepressants affect the levels of brain chemicals, such as serotonin and norepinephrine. There are many options. Give antidepressants a few weeks of use to take effect. Good follow-up with your doctor is important to evaluate their effectiveness and make dosage adjustments. If the first medication tried doesn't help, there's a good chance another will. The combination of talk therapy and medication appears particularly effective.

        Research suggests exercise is a potent weapon against mild to moderate depression. Physical activity releases endorphins that can help boost mood. Regular exercise is also linked to higher self-esteem, better sleep, less stress, and more energy. Any type of moderate activity, from swimming to housework, can help. Choose something you enjoy and aim for 20 to 30 minutes four or five times a week.

       A playful puppy or wise-mouthed parrot is no substitute for medication or talk therapy. But researchers say pets can ease the symptoms of mild to moderate depression in many people. Pets provide unconditional love, relieve loneliness, and give patients a sense of purpose. Studies have found pet owners have less trouble sleeping and better overall health.

        Because loneliness goes hand-in-hand with depression, developing a social support network can be an important part of treatment. This may include joining a support group, finding an online support community, or making a genuine effort to see friends and family more often. Even joining a book club or taking classes at your gym can help you connect with people on a regular basis

      In the midst of major depression, you may feel hopeless and helpless. But the fact is, this condition is highly treatable. More than 80% of people get better with medication, talk therapy, or a combination of the two. Even when these therapies fail to help, there are cutting-edge treatments that pick up the slack. Most importantly seek help. Even if you start by just talking to a friend.

    

 

Very simple things you can do to lose the weight!

Time Your Meals

Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make them last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. When you wolf your food down in a hurry, your stomach doesn't have time to tell your brain it's full. That leads to overeating.

Sleep More, Weigh Less

Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities -- and the usual mindless snacking -- you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting less than 7 hours of sleep revs up your appetite, making you uncommonly hungry

Serve More, Eat More Veggies

Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup's On, Weight Comes Off

Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Go for Whole Grains

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Eyeball Your Skinny Clothes

Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.

Skip the Bacon

Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese

Sip Smart: Cut Back on Sugar

Replace one sugary drink like regular soda with water  and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so for the soda drinkers. They gained 2.5 pounds in four weeks.

Sip Smart: Limit Alcohol

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit

Sip Smart: Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Eat at Home

Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Chew Strong Mint Gum

Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good.

Try the 80-20 Rule

We are conditioned to keep eating until they're stuffed, but residents of Okinawa eat until they're 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don't miss it.

Eat Out Your Way

Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

•Split an entrée with a friend.

•Order an appetizer as a meal.

•Choose the child's plate.

•Get half the meal in a doggie bag before it's brought to the table.

Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Move

Use it or lose it! Move your body. Join a gym and take a class. Go dancing. Play badminton. Do something ! Anything. Find something you enjoy to get started and go from there. Don’t over complicate the process. Just get moving !!!!!!!

Celebrate

When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake  

Fun Facts About Fruits and Vegetables

Bell Peppers Are Fruits: Surprised? Scientists define fruit as the part of a plant that develops from a flower and has seeds. So that means bell peppers -- along with squash, cucumbers, and pumpkins -- are fruits. It's up to you whether or not to include any of those items in your next fruit salad.

Bananas Are Berries: A true berry is a fruit that develops from a single flower and a single ovary. The ovary is the female part of a flower. That means grapes, kiwis, and even bananas are berries. Think about that the next time you peel into a banana

It May Be Best to Steam Broccoli: If you're trying to cut your cholesterol, steam your broccoli -- that helps it lower your levels more. Raw broccoli has cancer-fighting compounds, though. In a part-by-part breakdown, the florets have a few more nutrients than the stalks. And the leaves, which most people throw out, have some nutrients not found in either the stem or the florets.

Avocados Are Fruits: Avocados have seeds, so that makes them fruits. They have a lot of fat, but it’s the good kind that lowers cholesterol. The creamy fruit also helps your body absorb nutrients in other produce, like tomatoes. So toss some diced tomatoes into your next batch of guacamole.

Tomatoes Are Fruits and Veggies :Tomatoes are fruits. But, according to law, they're vegetables. Here's the juicy backstory: In the 1800s, New York’s port taxed veggies, but not fruits. An importer wanting to cut costs went to court saying his tomatoes were fruits. The case went all the way to the Supreme Court, which ruled that, in “common language,” produce often served with meats or fish is a vegetable. So, the man had to pay tomato tax

Figs Match Milk in Calcium : Trying to get more calcium? Instead of pouring another glass of milk, you could reach for the fruit bowl. Figs are high in calcium. A cup of dried ones has as much calcium as the same amount of milk. And unlike the cool drink, figs are also a great source of fiber. But don’t overdo it. They pack a lot of sugar and calories .

Blackberries Aren’t Really Berries :Don't let their names fool you. In the plant world, blackberries, raspberries, and even strawberries aren't berries at all, but clumps of tiny individual fruits that grew together. Even by other names, they'd still taste as sweet, though.

Kiwis Beat Oranges in Vitamin C :Ounce for ounce, kiwis pack the biggest nutritional punch of any fruit in your produce aisle. They have twice the vitamin C of an orange, and they’re another high-potassium, low-salt alternative to bananas. They’re packed with other vitamins, minerals, and heart-healthy nutrients, too.

Apples Are Cousins of Roses : Apples are a good source of fiber and vitamin C. As you take a bite of one, do you notice a sweet smell? Apples, pears, cherries, and plums are just some of the fruits that come from the same family tree as the rose. Try using dried apple slices to make a sweet-smelling potpourri.

Tiny Carrots Aren’t Really 'Babies' :Those cute little bagged carrots in the grocery store aren’t baby veggies. They’re cut from full-grown varieties that are sweeter and thinner than traditional carrots. When they turn a bit white, they’re just drying out. But if they’re slimy, it’s time to throw them out. Aside from being convenient, they're vitamin-rich like full-size varieties

 

The 5 Biggest Mistakes Women Make With Their Training Program

         Over the years I have interacted with hundreds of women at the gym or as my personal clients- and do you know what i have found? The vast majority of women who are seeking training advice just want to look better and feel better, and not have to live in the gym.
          So why is it so hard for them to accomplish this? Why can't they get the results they want when they are willing to work so hard ? Simple. Most of them are making one or more of these five mistakes.

Mistake # 1Choosing the wrong program: If left to their own devices,women often gravitate towards cardio-heavy activities like running , kickboxing or spinning, and shy away from pure strength training.While there is nothing wrong with doing cardio,(especially if you enjoy it),there are numerous benefits to strength training for women. Not only will strength training help you improve your posture and increase your bone density,but you'll add muscle mass,which is metabolically expensive( burns calories when you are doing nothing),making it easier for you to lose body fat. Not to mention,getting stronger is incredible for boosting your self-confidence. And I promise. YOU WILL NOT LOOK LIKE A MAN !  

Mistake # 2 Not following a well designed program: Strength training is critical for women. But you know what? It's not enough.A proper training program has to have balance. I say it all the time: you can't just run, you can't just stretch,you can't just lift-you have to have a combination of several things for a well-rounded training program.So what does a solid training program consist of ? 

Dynamic Warm Up : This is generally a series of 6-12 exercises designed to prepare you for your workout.A proper warm up can go a long way to improving your workout performance

Strenght Training : The training routine will vary based on the training age and ability level of the trainee, but the principals and protocols will be the same. Be sure to use compound movements but be sure you have been taught the correct techniques for using these exercises.

Energy Systems Training (cardio) : The amount and type of cardio training that should be included in a program is very dependent on goals,and the amount of time available to train. Be sure to use a mix of HIIT and heart rate based cardio sessions.
If your program is missing any one of these critical components,your going to be missing out on maximum results as well.

Mistake # 3  Not lifting heavy enough: Please remember that "heavy" is a relative term. You should be doing sets in the 8-12 repetition range. The single most important thing is get proper instruction first. Learn the correct way to do the exercises and work your way up in weight. Again. I promise. YOU WILL NOT LOOK LIKE A MAN!

Mistake # 4  Not resting enough between exercise: Taking time to rest appropriately between exercises allows your muscles to recover almost fully,so that you can perform quality reps of each exercise with the heaviest load your body can handle safely for the given set and rep reccomendation

Mistake # 5 Not doing a thorough warm-up:  This is the biggest mistake i see not just in women,but in everyone,make in the gym. They walk in,go right to the machine or free weights that they plan on using,pick up their working weight,and get after it. If they're really"in-the-know" they might walk on the treadmill for minutes to warm up. I already gave you a little information of what a good dynamic warm-up consists of above,but let me give you some of the benefits.Not only does it increase blood flow to muscles,increase your core temperature and get your body prepared for your workout-but it's fantastic for improving body awareness and increase your mind-muscle connection.This will re-teach your body how to perform certain movement patterns and allow for more effective and safe workouts.

There you have it.The five biggest mistakes women make when it comes to their training programs-and how they can be fixed. Train hard. Train safe.  




 
                                                                                                      

Avoid these "Healthy" foods !

Caesar Salad:Some foods that we think are healthy can be sneaky little diet wreckers. Take Caesar salad, for example. You might think that because it's a salad, it's fine. But just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.

Food Fix: Use only 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese.

Fresh Smoothies:That berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit concentrates are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.

Food Fix: Get the small cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition 

Energy Bars:Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. A few bites, and it's gone. 

Food Fix: Choose bars that have 200 calories or less, some fiber, and at least 5 grams of protein, which helps provide energy when the sugar rush fades

Enhanced Water:Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as many as 125

Food Fix: Refrigerating tap water may make it more appealing. Or try packets of crystallized lemon to add flavor without calories

2% Milk Latte:It's tempting to choose reduced-fat milk in a latte and reward yourself with whipped cream on top. But this trade-off still adds up to 580 calories and 15 grams of saturated fat in a 20-ounce white chocolate mocha. That's more than a quarter-pound burger with cheese.

Food Fix: A sweetened, frothy beverage is a diet splurge. Limit the damage with nonfat (skim) milk and no whipped cream. You'll avoid 130 calories and two-thirds of the saturated fat.

Breakfast Muffins:Muffins beat doughnuts, but they're still mainly sugary little cakes of refined flour. One store-bought muffin can hit 500 calories with 11 teaspoons of sugar.

Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins at the store. Some brands are a surprisingly good source of whole grains and fiber.

Low-Fat Granola:The low-fat version of this crunchy cereal has only 10% fewer calories and is still full of sugar. Plus, the low-fat label can easily lead you to overeat. A study at Cornell University found that people ate 49% more granola when they thought it was low-fat, easily blowing past the measly 10% calorie savings.

Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit 

Low-Fat Yogurt:Yogurt is a nutrition superstar, rich in protein and calcium. But many yogurts have lots of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners. Compare plain to fruited yogurts to see the difference between the sugars that are naturally in milk and added sugar listed on the nutrition facts panel.

Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Or blend sweetened yogurt with plain, nonfat yogurt

Multigrain Products:When you see "multigrain" or "seven grain" on bread, pasta, or waffles, flip the package over and check the nutrition label. Even with more than one type of grain, the product could be made largely from refined grains, such as white flour, which have been stripped of fiber and many nutrients.

Food Fix: Look for "100% whole grain" (oats, wheat) as the first ingredient. Or choose the brand with more fiber.

Light Olive Oil:Anything labeled "light" is enticing when you're watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types. It's just lighter in color and taste.

Food Fix: Some light foods do help you save calories. Compare the labels in the store

Added Omega-3:Some yogurt, milk, eggs, cereal, and other foods boast of added omega-3. But they may not have the kinds of omega-3 best known to help your heart: EPA and DHA. Or there's only a smidgen -- about as much as in one bite of salmon. Instead, they may have ALA from vegetable sources. ALA is not as potent or beneficial as DHA/EPA.

Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements 

Iced Tea:The antioxidants in iced tea don't make it a health food. Too much added sugar can turn a tall glass into a health hazard. A 20-ounce bottle can have more than 200 calories and 59 grams of sugar.

Food Fix: Skip "sweet tea" in favor of unsweetened iced tea. Lemon or artificial sweeteners add zing without calories. Herbal and berry teas taste mildly sweet without sugar.

Microwave Popcorn:The word "snack" can be a little misleading on microwave popcorn. One popular brand packs 9 grams of fat into each "snack size" bag.

Food Fix: Compare nutrition labels, and get a lower-fat popcorn that has no trans fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.

Iceberg Lettuce:This popular lettuce is big on crunch but a big "zero" when it comes to vitamins and flavor. And its boring taste leads many people to overdo it on the dressing and toppings.

Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of calories.

Salty Toppings:Processed artichoke hearts, chickpeas, and olives are just a few of the salt shockers lurking on the salad bar. To avoid getting too much sodium, limit anything that comes out of a can. Also pass up cured meats. Choose beans or tuna, but not both.

Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium. Rinse canned beans to remove a lot of the salt

Coleslaw:Cabbage is fine, but coleslaw can be a diet disaster. At one popular restaurant, a small cup (4.5 ounces) has 260 calories and 21 grams of fat -- a third of most people's daily limit -- thanks to the mayonnaise.

Food Fix: Some places make a healthier slaw, so ask for nutrition information. At home, try low-fat mayonnaise or mix with nonfat yogurt

Banana Chips:Deep-fried bananas don't look greasy, but just one ounce has 145 calories, 9 grams of fat, and 8 grams of saturated fat: about the same as a fast-food hamburger.

Food Fix: Try a fresh banana: four times more food, 0 grams of fat, all for about 100 calories.

 

How exercise can improve your moods !

        While it's obvious that your feelings can influence your movement,it is not as obvious that your movement can impact your feelings too.For example,when you feel tired and sad,you may move more slowly. When you feel anxious,you may either rush around or become completely paralyzed. But recent studies show that the connection between your brain and your body is a "two-way street " and that means movement can change your brain,too!
         Exercise can reduce anxiety by making your brain's "fight or flight " system less reactive.When anxious people are exposed to changes they fear, such as a rapid heartbeat,through regular exercise,they can develope a tolerance for such symptoms.Regular exercise such as cycling or gym-based aerobic,resistance,flexibilty and balance exercises can reduce depressive symptoms. Exercise can be as effective as medication and psychotherapies. Exercise may boost your mood by increasing a brain protein called BDNF that helps nerve fibers grow.For people with ADHD a single 20-minute bout of moderate- intensity exercise briefly improved their symptoms. It increased their energy,and reduced their feelings of confusion,fatgue and depression
          Meditative movement has been shown to alleviate depressive symptoms. Qigong,tai chi and some forms of yoga are helpful for this. Studies have shown that frequent yoga practice can reduce the severity of symptoms in post- traumatic stress disorder to the point that some people no longer meet the criteria for this diagnosis. Changing your posture,breathing and rythem can all change your brain,thereby reducing stress,depression and anxiety and leading to a feeling of well-being
       Your mind and body are intimately connected. And while your brain is the master control system for your body's movement,the way you move can also affect the way think and feel. Exercise therapies are often used as treatments for depression and anxiety when mental effort,psychotherapy or medication is not enough.When you are too exhausted to use thought control strstegies such as focusing on the positive or looking at the situation from another angle,exercise can come  to the rescue.By working out ,you may gain access to a "back door" to the mental changes that you desire without having to "psych yourself" into feeling better ! 
Final Thoughts
Let's look at what has happened to our overall health in the last 20 years:

• Diabetes-UP
• Hypertension-UP
• Heart disease -UP
• Metabolic Syndrome X-UP
• Obesity-UP
• Depression-UP
• Anxiety-UP
• Stress- UP       

Do you see the connection? Trust me,it's no coincidence. There is no single medication on this planet that can have a positive impact on all of the above mentioned conditions. Can you imagine the amount of pills you would have to take to treat every single condition? If you are on any type of medication for any of these conditions DO NOT STOP ! But i can tell you there is one thing you can do that will have an immediate and positive impact on every single condition i have mentioned. EXERCISE !!!! With as little as 90 minutes a week you will immediatly begin to reap the rewards. Go on. Give it a go !