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What are Sleep Disorders?

November 15, 2010 By Karen Hiser Leave a Comment

The tossing, the turning, the snoring. Restless nights may seem like they are due to a little stress, or may you attribute to having the last cup of coffee to late in the day. There are many ways to explain a rough nights sleep. The majority of us, deal with the lack of  sleep and the occasional crankiness that comes with it, especially if your parent. it can always be explain. What if you have a sleep disorder? How can know the difference?

Sleep problems, including snoring, sleep apnea, insomnia, sleep deprivation, and restless legs syndrome, are common among millions. It is important to understand that sleep, and it’s quality is essential to your health and well being. Sleep is absolutely essential for normal, healthy function. Scientists and medical professionals still have much to learn about this complicated physiological phenomenon.

There are several forms of sleep disorders. Snoring may seem benign, but it may represent a difficulty in keeping the throat open while one sleeps. Its more serious companion, sleep apnea, is a chronic medical condition where the affected person repeatedly stops breathing during sleep. These episodes last 10 seconds or more and cause oxygen levels in the blood to drop. It can be caused by obstruction of the upper airway, resulting in obstructive sleep apnea, or by a failure of the brain to initiate a breath, called central sleep apnea.

Insomnia is another matter altogether. Insomnia is an inability to obtain a sufficient amount of sleep to feel rested and can be characterized either by difficulty falling or staying asleep. It is the most common sleep disorder, with many potential causes. In some rare cases there is acute insomnia that can be fatal. Identifying this issue before it becomes a life threatening cause is advisable.

A relatively new sleep disorder that has just become identifiable to diagnose is restless leg syndrome. is a neurological movement disorder characterized by unpleasant feelings in the legs associated with a need to move. These sensations may include aches, burning, tingling, or the feeling of bugs crawling on the legs. These symptoms may occur at rest or at night making it hard to fall or stay asleep.  This disorder has been associated with pregnancy, obesity and even iron deficiency.

While there can be a host of reasons why you have a sleep disorder, there are a few things you can try in order to combat this sleepless night. Eating healthy and limiting any food before bed is always a good idea. Nicotine and alcohol before bed is definite no no. Avoid any napping during the day. Try taking a walk if you feel fatigue setting in to get a second wind. Not only will the fresh air do you good , it will prolong the fatigue your feeling. These little tips may help you get the sleep your body requires. Seeking professional help nay be an option if you feel you can no longer get any sleep. Making sure you have this dealt with before it gets out of hand will allow you to have a solution instead of many sleepless nights with no end in sight.

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Healthy Aging

November 15, 2010 By Karen Hiser Leave a Comment

Forty is now the new thirty. Fifty is now the new forty. While we can’t always be sure who makes these rules up it is definitely nice to hear you look ten years younger. Everyone wants to stay as healthy, fit and energized as long as possible. In some ways, you cannot help the signs of aging that naturally occur, but is there something you can do to prevent mother nature from aging you to quickly?

Eating a variety of healthy foods, practicing portion control and including physical activity in your daily routine can go a long way toward promoting healthy aging. Better yet, it’s never too late to make healthier lifestyle choices. Implementing those types of changes now can make a difference in your over all well being.

If an interest in healthy aging leads you to consider anti-aging therapies  such as restrictive diets, supplements or expensive treatments claiming to postpone or even reverse the aging process you must be cautious. There’s no quick fix for healthy aging.

The effects of aging can’t be reversed, no matter how well the advertising has been put together. Know what you’re buying, and know how to spot suspicious schemes. Often, anti-aging therapies don’t live up to the claims. If your look at superficial remedies such as creams and lotions for the unsightly wrinkles these can vary as the market place is flooded.

Being cautious of herbal remedies will help you when your looking at the latest offer. Do your diligence on anything you feel is of interest. Researching products for side effects or possible conflict with any medications is a good idea before you move forward. You must though ask yourself in an influx of herbal supplements will combat the aging process. It is however important to continue or start on a multivitamin that will aid the changes occurring in your body.

Taking supplements to help with bone density, digestive track and vitamin D will help in healthy aging. There are additional supplements that should be taken since as we get older we may not be getting all suggested servings of the required food groups. Consulting with your family physician to confirm what can be added to your routine is advisable.

Healthy aging is more than just vitamins and supplements. It’s a mental and physical transition. The mind must be as healthy as your body. As you age, becoming more comfortable in your own skin is important to your sense of well being. Making time in your life to slow down the stressful aspects and incorporate some exercise and healthy eating will take your body a long way. As your age  your life has different priorities. Your healthy becomes one of them.

Make a point to not only feed the outside, but feed your soul. A positive attitude can effect your motivation to live a healthy succesful life. Seek out the things that you will enjoy trying for the first time, or perhaps the things you now have the time to revisit and enjoy.

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Medifast – Is it Perfect for You?

November 13, 2010 By Karen Hiser Leave a Comment

Sifting through the endless number of diet plans to find the perfect one for you is a daunting task. So many diet plans on the market can seem overwhelming. Which one will help you to lose weight and keep it off? Many people make the mistake of thinking a low calorie diet means skipping meals. Meal replacement diets make weight loss easy; their ready-made meals have the right amount of calories and nutrients.

In 1980, a physician created Medifast as a dietary supplement. Today Medifast has grown into a complete diet program complete with a line of weight-loss products and a support network. Both dieters and doctors alike give Medifast a thumbs-up. In fact, over 20,000 doctors have recommended Medifast since 1980.

Medifast puts the focus is on a healthy weight loss diet. Through eating low-caloric, well-balanced, meals, the Medifast diet can help you lose up to five pounds in the first week. The program also offers maintenance support to help dieters sustain their weight loss.

Herbal supplements can ultimately be dangerous; because of this, Medifast doesn’t include them in their diet program. Several clinical studies conducted by researchers from John Hopkins Bloomberg School of Public Health have verified that Medifast is a healthy, effective weight loss plan.

The Medifast diet plan is perfect for people from all walks of life: New mothers can shed the “baby weight” they’ve recently gained; teens can lose the pounds they put on during growth spurts; menopausal women, diabetics, seniors, and vegetarians can all benefit from the Medifast diet!

For women who are in their menopausal years, Medifast Plus for Women’s Health is perfect for achieving weight loss. The shakes contain ingredients that help reduce symptoms such as night sweats and hot flashes. And for type-2 diabetics, Medifast remains a safe and simple alternative for weight loss.

One clinical study proved that diabetics lost twice as much weight with the Medifast program, than with the standard American Diabetes Association’s (ADA) diet. They were also much likely to stick to their diets! Medifast is affordable and accessible. It will only cost about $80 per week, and will allow you to cut out all the unhealthy snacks (and their expenses) that you’d normally eat.

Medifast’s convenient pre-made meals are available online or through nationwide weight-loss centers. Medifast helps you to succeed through healthy, low-calorie, low-sugar, and properly-portioned meals.

Thousands of people have already achieved long-term success with this program. Not only have they trimmed their waist line, but they’ve kept off the weight and have learned how to change their lifestyle—rather than merely starving themselves. Regardless of the reasons, Medifast is here to stay and will continue to improve the lives of countless other dieters.

Will you be the next one?

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An Introduction to Medifast

November 12, 2010 By Karen Hiser Leave a Comment

If you’re ready to start concentrating on your weight loss and stop thinking about what and how to eat, then Medifast is ready to be the help you’re looking for. The meal delivery program from Medifast does most of the work for you, so that you can concentrate on getting healthy.

What is different about Medifast than most other meal replacements is that it’s primarily a “soft foods diet”, with some whole foods. The diet is high protein and can help you lose as much as 20 pounds in one month. The Medifast food offerings include a menu of meal replacement shakes, snack bars, soups, pudding, oatmeal and more. There are more than 70 menu options, so you’re sure not to get bored. Plus, Medifast can accommodate nearly every dietary need for men and women, including vegetarian, diabetic, low-glycemic and lactose free.

If the tens of thousands of men and women who’ve trusted Medifast to help them reach their goals doesn’t speak highly enough, consider that this is one of the few weight loss plans that has undergone several clinical studies, with such prestigious institutions as Johns Hopkins University. Study results have shown that type 2 diabetics, those with hypertension and others with obesity related diseases do see positive weight loss results. Studies conducted by researchers from John Hopkins Bloomberg School of Public Health.

In fact, there are over 20,000 doctors who have recommended Medifast since 1980 to their patients. How does Medifast work? Each day you’ll consume five Medifast meals, which include the aforementioned low-calorie, portion-controlled soft foods like shakes, puddings and bars. Then, once a day you’ll consume what they call a Lean and Green Meal. This meal is made of fresh foods that you purchase from the grocer, and will include lean proteins like turkey, fish, chicken or beef, a small portion of your choice of condiment or sauce, and three servings of your choice of raw vegetables, cooked vegetables or green salad.

To both deter hunger and consume these six daily meals, Medifast advises that you eat every three hours and consume at least 64 oz. of water throughout the day. While food is the primary focus of the Medifast plan, they do acknowledge the important role exercise will play in your weight loss. They do not provide customers with a detailed fitness plan, but they do provide guidelines that they think customers should follow.

Medifast encourages making time for daily fitness, and it can be the activity of your choice. In fact, they recommend finding something you love, whether that’s a treadmill, dancing or swimming, and do that for a minimum of ten minutes daily. If a proven approach to weight loss that offers convenience and balanced nutrition is what you’re looking for, then consider Medifast to help you with your diet and weight loss goals.

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Importance of Health Checkups and Screenings

November 11, 2010 By Karen Hiser Leave a Comment

Everyone looks forward to different season. The only season that dosen’t get to much excitement is flu season. It can be harder on some than others. Some physicians recommend getting a flu shot  to combat the symptoms. Sure, this sounds like a great solution to the problem. That’s only one of the problems that can arise.

Health check ups ans screenings are a preventable measure against any health problems that can arise. Many diseases unfortunalty sneek up on us, without the benefit of a warning. Regular health exams and tests can help find problems before they start. They also can help find problems early, when your chances for treatment and cure are better. By getting the right health services, screenings, and treatments, you are taking steps that help your chances for living a longer, healthier life. Your age, health and family history, lifestyle choices (i.e. what you eat, how active you are, whether you smoke), and other important factors impact what and how often you need services and screenings.

By having a full health screening it can build an extensive picture about your current health, your risk factors and your lifestyle. The results will enable your physician to compile accurate and comprehensive feedback offering you essential advice and recommendations to give you peace of mind about your health. You will be able to discuss in detail all the results and your concerns with your physician , and plan out a treatment if necessary.

Knowing earlier on if there are any concerns not only is beneficial for your physical health, but also for you mental health. Regularly attending health checkups and screenings allows the peace of mind knowing that you are in control and taking care of your body. If you living a healthy lifestyle, getting a regular check up can bring you mental ease. In the event that there is something found during your check up, you also have the peace of mind in know that you have been seen regularly by your physician and there for have a better chance of a cure. This can do wonders for a persons mental approach to how they work, live and play. The security of knowing you have made your health the first priority will keep you ahead of any situations that may arise.

Health screeningprovides you with the excellent opportunity to investigate your health and lifestyle. It is one of the most important actions you can take for your health care maintenance.  With so many people at the disadvantahe of being unable to secure adequeate health care for themselves or their children why not utilize the resources that are available to you. Don’t look at it as a task, regard it as preventative maintenance. If you can do the same for your vehicles, make time to do it for your body.

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Calorie Wise Rice Pudding Recipes

November 10, 2010 By Karen Hiser Leave a Comment

Deciding to adopt a healthier lifestyle means eating healthier and making the smarter choices when it comes to food. That includes learning how to make calorie wise recipes to help with your eating habits. Trying out some new recipes can always help give you a wide range variety of options to keep your meals more exciting. One option to try is calorie wise rice puddings. There are few ways to make your rice pudding healthier.

What You Need

  • 1 can (14 fl oz/398 mL) no sugar added crushed pineapple in juice, undrained
  • 1 cup water
  • 1 cup instant white rice, uncooked
  • 1 pkt. Sweet’ N Low Low Calorie Sweetener
  • 1 cup thawed Cool Whip Light Whipped Topping

Make It

MIX pineapple and water in medium microwaveable bowl. Microwave on HIGH 5 min.

ADD rice and sweetener; mix well. Cover. Let stand 30 min.

STIR in whipped topping. Store in refrigerator.

Kitchen Tips

  • Garnish with toasted sliced almonds just before serving.

If you take notice of the substitution of the of sugar to sweetener, and light cool whip you can save on calories when making rice puddings. Substituting instant rice for a brown rice, or basmati rice can cut your calories considerably. What makes this recipe the top pick for calories wise  choices is the use of low calories substitutions and implementing fruit and nuts for more protien . This provides extra nutritional value.  There are several variations on rice pudding;

  • Creamy Rice Pudding Recipe
  • Mexican Rice Pudding
  • Caramel Rice Pudding
  • Brown Rice Pudding
  • Baked Rice Pudding

These recipes are all the same basic principle. The difference being the type of rice, and the addition of “extras”. Adding in these little “extras” can provide only more calories to your recipe and devalue any nutrition. Using heavy creams makes for a fattening recipe. Always be on the look out for any way you can substitute  in low calorie ingredients.

A calorie counter is a way to count your daily caloric intake using our easy to use caloric counter. Calorie counting is an easy way for you to manage your weight. If you have a daily caloric requirement that you want to meet, or you need to monitor your caloric intake,  calorie counting  is for you. When looking for recipes that are calories wise , aways be familiar with the products that are being used. If you are not, make sure you calculate the calories in all the ingredients before you begin cooking or using your recipes.  There can be hidden calories when using recipes so knowing what your working with is always beneficial.  Giving new recipes a try will allow the ability to expand your regular meal planning making it easier for you to stay on track with healthy eating.

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Medifast Momentum Review

November 10, 2010 By Karen Hiser Leave a Comment

Medifast is a complete comprehensive weight loss program that encompasses,  men, women and those with diabetes’s. Medifast has thought of everything for those who are trying to lose weight. These programs have been designed to get those who have been trying to lose weight, success. While most people may succeed initially, it is not uncommon to find that you get to a point in your weight loss where you begin a decline of weight loss, and eventually just stop. Medifast has thought of this too.  Introduced the “Momentum Line” to do just that, keep your momentum.

The “Momentum Line” foods don’t taste much different than the regular items offered in the 5 in 1 Meals. Of course you are paying a bit more for these specialty items, but if you are committed to your weight loss program taking all the steps necessary to ensure you reach your goal is important. Most have found with using the Momentum Line to get through a “plateau” they lose a little bit more weight on a little less exercise.  Many don’t feel any adverse effects of changing their routine in meal plans. Most individuals experience isn’t much different than being on the 5 plus 1 except for a bit more weight loss.

Wanting to try this if you have a very short amount of time to lose the weight or you’ve hit a  plateau is a good alternative to quitting the program, or taking drastic measures trying to push through your weight stand still.  But often plateaus are very short lived on this diet, even with the 5 plus 1. Is it worth the extra money?  It can be beneficial if you’re in a huge hurry or if you absolutely refuse to exercise.  This is definitely going to be a personal choice as to what fits your lifestyle. The regular women’s package does the job well and suits most individuals.

Medifast is a portion-controlled, nutritionally balanced, low fat weight loss program that helps people lose weight faster and more effectively than traditional diet plans. This highly effective weight loss program uses a combination of meal replacements and real food, making it more sustainable for people to go through the diet.

The premise of the Medifast diet program is that starving is not the answer to losing weight. Instead, what gets your metabolism going to lose weight is by following a routine of eating nutritionally balanced and portioned meals every two to three hours instead of the usual breakfast, lunch and dinner routine. Momentum products, when added to your meal plan either during the weight loss or maintenance phase of your diet plan, are a perfect way to boost your own personal efforts and maximize your weight loss potential. If your looking for success this is the best way to achieve your weight loss goal, while adopting a healthy lifestyle.

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Is Too Much Bread Bad for You?

November 9, 2010 By Karen Hiser Leave a Comment

Why is it that things that are so bad for us, are so good?  Carbohydrates are everywhere. There are good carbohydrates and bad carbohydrates. Generally all the bad carbohydrates are in all the things that we love to eat the most. Guilty pleasures in food. Knowing which carbohydrates are good for you will help you win the battle of the bulge. So, the greatest thing since sliced what? Bread, the carbohydrate enemy. Or is it?

Everyone knows that white bread is worse choice in the bread family. Bread on the whole isn’t bad for you, it’s the type of bread that you choose. The carbohydrates in whole bread, flax seed bread or even pumpernickel bread are far better than white. The reason behind this is the bread has not gone through the refining process or made with refined flour. The major deterant behind breads that have been subjected to the refining process is the lack of nutritional value. During the refined process, flour is stripped of all the nutrients, including the dietary fiber which is  an important factor in your diet. It is then bleached using chemical bleaching agents which contain chlorine and dried in kilns at high temperature to kill any remaining beneficial constituents. This insipid, bland, tasteless powder then has gluten added, which is a product that an increasing number of people are becoming allergic to, which helps to produce a more evenly risen and air filled loaf.

A standard while loaf of bread also has sugar added to enable the baker’s yeast to prove the dough and make it rise. Salt is also added to check the progress of the yeast and prevent the loaf from rising too much, or over-proving. So too much white bread can go straight to the belly and cause the unsightly “belly fat” that plagues so many people.

You don’t have to trade all your bread in however. A “Wonder Bread” sandwich once and while won’t kill you either, but it’s all in moderation. Substitute the  white bread for a nice piece of rye loaf. Having rye bread with your breakfast  or lunch can offer a different taste to your meal. Interesting a loaf of pumpernickel to offset the regular bread your eating is a great way to “mix it up”. Eating bread is a great source of dietary fiber, a source of grains, and let’s face it a staple for some families.  The expectation that you won’t eat bread isn’t a realistic one, or a healthy one. The key is to choose the right bread.

Always read your labels. The labels on your bread will allow you to make the informed decision on how much fiber and protein your consuming. It will also give you the rest of the nutritional value. Being able to incorporate the right choices in bread with your meals can be a creative way to enhance your meals.

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Delicious & Healthy Breakfast Ideas

November 9, 2010 By Karen Hiser Leave a Comment

Breakfast is the most important meal of the day. How many times have we heard this? Usually from the time we were kids into adult hood we have been told this. After becoming parents, we are now letting our children know the same thing. How many times have you had to remind your children, or yourself to eat in the morning?  This may be due to any number of reasons.

When trying to create breakfast ideas it can be daunting task.  With hectic schedules, breakfast usually is the meal you skimp on, or skip over entirely. Not enough emphasis is put on eating a healthy and declious breakfast to start your day off correctly. Just becuase your day is about to become hectic, dosent mean the who idea of fifteen minutes in the morning shouldn’t be an everyday routine. Establishing a breakfast routine is the easy part, sticking with it is where the difficulty lies. Here are some suggestions to make your morning a great morning everyday. Some delcious, time friendly healthy breakfast ideas are all available for you.

Fruit

There are many ways to get your alloted servings of fruit for breakfast.  Try to be prepared by  purcahsing a variety of fruit when you grocery shop will give you more options for breakfast ideas.  Having a bowl of mixed fruit is one option. Mixing fruit with plain or vanilla yohgurt is a great addition to keep it delcious and healthy. You can also enjoy banas and strawberries in milk if a variety of fruit isn’t to your liking.

Granola

This is a great option for a monring breakfast. Eating granola on it’s own with milk( warmed or not) can be a delicious experience. With a variety of options for granola avaiable, you can mix up your choices. Mixing granola with any type of yogurt makes for a great taste  in the mornings.

Eggs

There are so many options for quick and easy eggs in the morning it can be different every day. Try cracking an egg, adding a little milk and microwave for about three minutes. Place you light and fluffy egg on a bagel with a cheese slice and you have convienient breakfast for ont he go. Subsitute the bagel for a tortilla wrap, add some tomatoe and lettuce and you can enjoy a breakfast burrito to take with you. Adding a little salso or hot sauce to scarmblem eggs gives them an intense flavour to wake you up in the morning.

There are so many variations that you can do to help make sure that you enjoy breakfast in the mornings. If it is simple as a crossiant with some brock cheese in the morning, at least your eating while getting two of the food groups first thing in the morning. Adding in some grapefruit would complete that dish for a great breakfast meal idea that is healthy. Try to get some of  your food groups during the breakfast hour and it will start your day off right. Enjoying breakfast.

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Best Exercises to Lose Weight in a Pool

November 8, 2010 By Karen Hiser Leave a Comment

Exercise can’t get pretty mundane  pretty fast. Why not change it up by exercising in a pool? Many perks come with water aerobics. If your not sure about how this can work for you, there are some definite ways to get yourself in shape. If it’s something you haven’t tried before you may want to experience how exercise works in a pool. Losing weight requires dedication, but also exercise.  There some challenging exercises you can preform to make sure that you receive the optimum benefit for water workouts.

Water Roman Chair: In deep water, float either on a tube or two kickboards (resting under your arms). Place your feet together and bend your knees up to at least waist-level, pause briefly and return. Repeat 8-10 times.

Lateral Raises: Stand in shoulder-deep water with arms hanging straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause briefly and repeat.

Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.

Water Squats:Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Keep your feet planted firmly on the ground. Squeeze your glutes as you raise up. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

Wave Jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.

Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water. If using a flotation device, run in place with your feet never touching the ground. If on the ground, try running 1-2 laps and then resting for 60 seconds. It’s more challenging in deep water and less in shallow water.

Water workouts are great for toning and burning calories. With the water acting as a resistance barrier, exercising becomes more difficult and there for requires more strength and intensity. This will burn your calories more quickly. For those with severe arthritis or other joint problems, it offers the perfect alternative to lifting weights.

You really can tone up in the pool. Just like weight training, your muscles are contracting against resistance, becoming stronger with each session.The wonderful thing about water is that it gives you natural resistance with absolutely no impact to the joints which means this type pf exercise is good for any age, or any weight. If  exercising has always been the deterrent to your weight loss this is the ideal form of exercise.

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