Category Archives: Health

General Health

10 Practices That Result in Permanent Weight Loss

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If you want to lose weight permanently and sustain ideal body weight throughout your life, learn how to target healthy lifestyle habits and behavioral change now. By using the “10 Practices That Result in Permanent Weight Loss” you can live the lifestyle you need, want, and deserve now.

  • Find a daily activity that increases your metabolism 15-60 minutes a day and have fun doing it. Walking is the most natural form of aerobic activity we were born to do. Other excellent aerobic activity choices include biking, hiking, dance, yoga, exercise class, swimming, stationary home aerobic exercisers, yard work, etc. Any activity that moves the body and increases heart rate will benefit your fitness goals which include weight loss and healthy body weight.

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  • Consume 3-4 fruits and vegetable servings per day to keep the body’s fat burning furnace and immune defenses activated 24/7. If it is not possible to consume these servings daily for whatever reason, consider purchasing a high-quality C’s, B’s, D3 and Zinc and multi-antioxidant supplements to boost metabolism, immune and digestive and healthy skin, hair and nails and increased energy for an active lifestyle.

7 in 1 Immune System Booster Support Supplement with Zinc 50mg, Vitamin C, Elderberry VIT D3 5000 IU, Turmeric Curcumin & Ginger, Echinacea – Immunity… Shop and find products to meet your dietary needs now.

  • Stay away from any diet plan that severely restricts macronutrients. Such as carbohydrates, proteins, or restricts 20% dietary fats. Eventually restricted diets cannot be sustained long term, add more weight throughout time, and increase health risks when any of the three macronutrients are left off the plate for extended periods of time. Instead focus on balanced macronutrient meals and total calories consumed. Make these two principles your dietary priorities. When you put this to practice daily, you optimize the total health of the mind and body while losing the weight and keeping it off for good.

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  • Breakfast, healthy snacks and daily hydration. Moderation and balanced macronutrient meal selection is important. But what you consume inbetween this time also counts. Begin the practice of healthy snacking with fiber filled macronutrient foods and drink more water to help curve appetite and feel less hungry throughout the day. Also be sure to eat breakfast daily. This is the most important meal of the day because it provides the nutrients and blood sugar needed to energize and ready the mind and body for optimum daily productivity. Your metabolisms health, energy levels and weight loss goal is dependent upon a 3-meal balanced macronutrient daily diet, healthy snacks and hydration. Remain mindful to add these calories into your total calorie count.

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  • Avoid eating after 7:30pm. The metabolism slows down with sedentary activities and especially during evening hours. If you do need to satisfy hunger after this time, build an addiction around a healthy fruit-nut, protein drink, etc., snacks. Oranges, grapes, apples, almonds, or other high fiber source are very satisfying. You will become addicted to these types of heart healthy snacks.

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Avoid alcohol when possible. Alcohol is responsible for much weight gain and weight loss failure. Too much cheer is also associated with illnesses and chronic disease conditions. If you do not want to quit drinking… consider switching over to red wine. One-to-two 8oz glasses have proven anti-cancer and healthy heart benefits based on resveratrol’s antioxidant polyphenol properties found in red wine. Do not consume more than 2 drinks on any given day. Alcohol has calories and too much of any type of alcohol is not good for you.

“Resveratrol is a powerful antioxidant with many strong health benefits. In fact, resveratrol is even found naturally in red wine and berries. Health experts have begun to recognize just how beneficial resveratrol really is. Studies show that resveratrol can help lower blood pressure and help to protect brain function” [consumer-choices 2021].

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  • Drink water throughout the day and have a full glass at the evening table, or while relaxing watching your favorite shows. Most feelings of hunger are not because the body needs more food. What the brain is really telling your stomach 9 times out of 10… drink more water. Food has water in it and the brain is often confused by what the body really needs. If you have a habit of snacking throughout the day, the body is extracting water from the foods you eat when it need to be hydrationed. When the body doesn’t get 2-3 liters of water a day, it will tell you to eat more food. Get in the habit of having a container filled with water near you throughout the day. The weight loss goal will be achieved much faster.

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  • When attending social functions where food is served, be sure to eat a small meal, or fibrous snack at least 2 hours before the event. You will not be as hungry and will consume less calories. Try drinking a glass of water before you think about consuming any calories at the event. This will make you feel less hungry and in control of drink and food servings/portions.

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  • Fast food meals should not be consumed more than once a week. There are so many hyperpalatable chemical additives and preservatives in processed foods. And they will not satisfy hunger for long and will make you want more. Many chemicals within processed fast foods are also associated with reactive illness and acute-to-chronic health problems when consumed long term… e.g., diabetes, obesity, high blood pressure and high cholesterol levels, etc. I will not tell you to give up these foods, instead, build a habit of choosing more organic alternatives for snacks, meals and when dining out and limit consumption of hyperpalatable foods.

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  • Avoid diet sodas and deserts that contain aspartame, splendid and spoonful additives, etc. Aspartame as a sweetener replacement goes by many brand names. Diet soda with these like-hyperpalatable sweetener additives. The aspartame industry has a long history where studies show a connection to obesity, diabetes and cancer, and other related disease in both adults and children at alarming rates.

“My advice is to give up stevia, aspartame, sucralose, sugar alcohols such as xylitol and maltitol, and all of the other heavily used and marketed sweeteners unless you want to slow down your metabolism, gain weight, and become an addict” [Dr. Mark Hyman, Good Reads, 2021].

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Unhealthy body weight is not an easy process to reverse for anyone who is now clinically obese. However, by targeting and changing bad habits and behaviors and applying the “10 Practices That Result in Permanent Weight Loss” it is truly possible to lose the weight once and for all and keep it off for good, and live the lifestyle you need, want and deserve now.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008-21 Copyright, all rights reserved. Mirror Athlete Publishing @: www.mirrorathlete.org, Sign up for your free monthly eNewsletter.

Breast Cancer Survivability for Men and Women

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While breast cancer is predominately a woman’s disease – men also get it. The 5 to 10 year survival rate after breast cancer diagnosis for both men and women is ~90% to 80%.

While serving in the active duty Air Force during the mid-80s, I was shocked and surprised when my good friend Walter at the ripe old age of 19 years old was diagnosed with metastatic breast cancer and went through life changing surgery. The procedure at the time was very invasive… the cancer was found on both side of his chest. The surgery appeared to be a success – whereas all cancerous breast tumors had been removed… It appeared they had removed the cancer before it had a chance to metastasize (spread throughout the body).

I certainly had no ideal men were susceptible to breast cancer. Although rare, it does occur. To this date, I’ve wondered if he survived the ordeal by being cancer free – for life.

The following data should provide some relief in knowing breast cancer prognosis for both men and women is very survivable – when treated in a timely manner.

"The American Cancer Society estimates for breast cancer in men in the United States for 2020 are: About 2,620 new cases of invasive breast cancer will be diagnosed and About 520 men will die from breast cancer " (American Cancer Society 2021).. 

if we’re going to compare cancer survivability apples to oranges… Unlike pancreatic cancer for instance, once diagnosed and under the best medical care for breast cancer treatment – there’s a 5 to 10 year survival rate after early detection (Cancer Mortality Rates, Wikipedia 2021). In the case of pancreatic cancer vs breast cancer prognosis… they are completely two different things. So don’t believe breast cancer is not survivable – early detection and treatment have saved many lives… with survivability averages above 5-10 years on average increasing.

Mugpie Breast Cancer Gifts for Women– Chemotherapy Gifts for Cancer Survivor Patient- Cancer Mug Gifts for Ovarian Breast Cancer Awareness Friends- Cute…

However, survivability prognosis with any type of cancer is greatly dependent on various lifestyle and biological factors, i.e., medical treatment, environmental stressors, hormones, compromised DNA, unhealthy behavior and sedentary habits, i.e., alcohol consumption, smoking, diet and drug abuse for example, overweight and diabetic medical condition, etc.

Men Like Women Should Take Action Immediately Once Signs and Symptoms of any Type of Cancer Appear Evident

Breast Cancer Prevention in America Should be Taken Seriously

The CDC (Centers for Disease and Control Prevention) 2017 statistics: Women 250,520 diagnosed with breast cancer and mortality rate at 42,000. “For every 100,000 women, 125 new Female Breast Cancer cases were reported and 20 women died of this cancer” (CDC 2021).

From 2013-2017, women diagnosed with breast cancer and death statistics

“From 2013-2017, in the United States1,222,059 new cases of Female Breast Cancer were reported among women, and 207,081 women died of this cancer. For every 100,000 women, 126 new Female Breast Cancer cases were reported and 20 women died of this cancer.

… “breast cancer remains the second–leading cause of cancer-related deaths among women. The average lifetime risk for breast cancer in women is approximately 13%. In 2020, the American Cancer Society estimates 13% of newly diagnosed female breast cancer patients will die” (Greenville Journal 2020).

1999-2017 Statistics Show a Downward Trend in Breast Cancer Rates, However this does not Tell the Whole Mortality Story.

“In some cases, even though the rate is going down, the number of new cases and deaths is going up. This happens because the size of our population is growing and aging each year.” It appears when examining the statistical data over the last 20 years, there’s a slight upward breast cancer rate diagnosis and death trend occurring from the disease being off-set by life extending treatments and surgery. “5-year relative survival for Female Breast Cancer in the United States is 89.1%” (CDC 2021).

Women with Increased Breast Cancer Risk

Those with Increased Risk of Breast Cancer: 1) As a woman ages. 2) When a woman begins menstruating (young females are not immune). 3) Pregnancies near, or after 30. 4) Hormone (estrogen) replacement treatment. 5) 50 year family tree window of breast, ovarian, or prostate cancer. 6) Alcohol consumption 7) Overweight 8) Ethnicity: Hispanic, Black, Asian and Pacific Islander women

Signs and Symptoms

1) Scaling, peeling, or flaking skin around the breasts with concentration around the nipples. 2) Changes in breast color or dimpling 3) Pulling in of the nipple 4) Mass or lump within the surrounding breast tissue that feels different. 5) Unexplained breast rash 6) Change in shape of breast. 7) Redness, or skin appears orange 8) Unexplained discharge of nipple.

A summary of treatments: A mammogram is the most common preventative nonintrusive test available to ensure breast health is not compromised and proactive treatment is taken immediately when necessary. Breasts are placed between two plates to be x-rayed, identifying tumors, etc.  Mammograms can detect tissue abnormalities that cannot be felt through self examination, but seen with x-rays. With early detection of breast abnormalities “it is more likely than not,” cancer won’t see the light of day.

If diagnosed with breast cancer, get a second opinion with procedural options. There are various treatments available: Chemotherapy (anti-cancer drugs); radiotherapy (high energy x-ray kill cancer cells); hormonal therapy (tumor reduction); biologic therapy (cancer agent spread blocker). If biopsy of breast tissue is necessary and tests review the breast(s) positive with malignancy, inquire about conservative Lumpectomy (tumor removal) opposed to mastectomy; part-full removal of breast(s).

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Ill- Health Breast Cancer Prevention
1.Self examine for lumps, or thickening under arm, or change difference, ridges, pitting, redness of breast.
2.Get Annual mammograms starting at age 40 (Women), if a family member has been diagnosed with breast cancer, or cancer runs in family, etc., both men and women should seek medical opinion much earlier.
3.It is highly recommended all women between the ages of 20-39 get breast exams every 3 years.
4.Men diagnosed with breast Cancer, “Symptoms and treatments are similar. Typical age when diagnosed, 60-70.
5. Ask about various breast cancer diagnoses: Mammogram, Ultrasound, exam frequency, etc.
6. Ask physician about genes BRCA1 and BRCA2 and early detection testing with family history.
7. If a family has breast, ovary, prostate cancer, family should seriously consider screening.
8. Reduce weight, reduce alcohol consumption, stop smoking and increase physical activity-exercise.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2021 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org  Sign up for your Free eNewsletter.

white sheep on farm

Tweak Lifestyle Now and Reap Nomadic Longevity Benefits

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So your ready for a lifestyle change… And you want to learn how to turn around an unhealthy lifestyle and achieve fit healthy longevity. My recommendation, study other cultures within and outside of Western influence and compare a populations health, disease, diet, activities, religion, socialization behaviors, mortality rate and age per capita data – e.g., compare nomadic tribes, people in blue zones and certain religious cultures, etc., versus Westernized demographic and lifestyle statistics.

What demographic experts have found – cultures absent of Western influence live longer in good health with little to no disease. If you learn how to tweak your lifestyles closer to theirs, it is more likely than not you’ll achieve similar wellbeing and longevity benefits – even within a Westernized culture once you know how.

Many clients I worked with over past years were overweight and sought a quick weight loss and/or physical enhancement solution to lose body fat and get more fit. A question often asked from the overweight and unfit population, “are all fast weight loss and fitness and performance enhancement; and restrictive diet solutions and processed foods; and polluted air and water; and noise pollution; and unhealthy relationships bad for us?” My simple answer is “in the long run, yes.”

So how does one achieve the goal without dabbling in unhealthy fitness and diet fads and product gimmicks and mind-body numbing drugs, etc. Let alone decipher the good from bad consumer stuff… and not increase health risk? Although I can’t cover everything in this article, I can help you make a significant lifestyle change that will make a big difference in your life if your ready for it.

If you only “tweak a few lifestyle habit(s)” daily… as described in principles 1-3 below, you’ll improve your state of wellbeing, fitness levels and experience less illness and disease. But if you continue to find short cuts to cure what ails your mind, body and spirit and change nothing… living the lifestyle you need, want and deserve now may never come to pass.

Ageless MirrorAthlete, Chapter 17, “Longevity Secrets Divulged,” shares detailed demographic lifestyle habits and behaviors within a blue zone culture about people that just won’t die. Learn how they live long active lifestyles without disease. Like Nomadic people, they share similar lifestyles and longevity benefits. Learn about natural weight loss, increased fitness levels and living long active lifestyles – and so much more. Read the free book preview now. https://amzn.to/351RnMO

It is no secret, nomadic tribe activities include walking from place to place to shelter seasonally and hunt and gather for food daily to sustain a lifestyle on the move. There are many things we can learn about remote cultures absent of Western influence and disease. The most obvious, nomadic people don’t sit idle for very long, they also don’t have convenient access to processed foods and drinks; and don’t typically become obese with related disease; and live 10 years or longer on average than their Western counterparts. If your going to stay fit healthy long term, the most important activity change habit you must apply now is daily walking, biking or other aerobic activity.

To begin living a nomadic-like lifestyle and begin receiving the fit healthy longevity benefits – first… Condition Your mind/body to walk Daily – then you’ll achieve the metabolism and cardio-muscular endurance of a nomadic tribesman[MirrorAthlete].

If not able to walk based on current physical condition, or maybe your rehabbing from an injury, etc., their are affordable stationary leg and arm cycling home equipment products for purchase that will improve cardio and muscular endurance and rehabilitative benefits you need and deserve daily. This course will ultimately condition you to walk and/or keep the body in a good state of repair.

What can we learn from these people and how can you tweak a lifestyle change program to reap similar fitness and longevity benefits.

Learn more about home walking and exercise equipment now: https://amzn.to/2GSKTYA

I know many of you may be unable to walk abroad for your daily exercise for various reasons. That’s why I recommend a small investment in home exercise equipment to accommodate a busy lifestyle and/or medical condition and/or protection from a Covid19 environment[Marc Woodard]

TODO Leg/Arm Peddler – “use as a bike pedal exerciser”

“A Mini bike peddler can be used for leg cycling exercise at the office or home to increase circulation and relieve tension. The pedal motion is smooth and quiet, you can do exercise while you are on phone, watching tv, working ,or playing video games.” Learn more about the TODO Arm/Pedal Stationary Exerciser/Medical Peddler with Digital LCD Monitor now: https://amzn.to/33ZhlBr

TODO Leg/Arm Peddler – “use as an arm pedal exerciser

“Adjustable resistance for customize exercise, easy to adjust the tension by rotating the knob, pedal is very easy, it is perfect for rehabilitation following a surgery or injury, also great for elderly to do exercise for their legs and arms.” Learn more about a variety of arm and legs cycling equipment for home and/or office use now: https://amzn.to/3nToAma

Principled Lifestyle Change Habits Require No Fads or Gimmicks

The reason so many people fail at long term weight loss within Western cultures is because of sedentary habits and unhealthy behaviors; consume too many processed foods and drinks and drugs; and/or use diet and performance enhancement fads and gimmicks throughout their lives and/or become overweight and get sick.

There are 3 fit healthy lifestyle change principles you can apply now based on demographic data of remote cultures mostly absent of illness and disease and live longer than their Western counterparts – I believe, if anyone applied these 3 core fit healthy longevity principles, they’d receive similar benefits.

Principle One – Walking is an aerobic exercise activity we’re physically designed to do well for life. Walking motivates the mind to find purpose and will power to achieve set goals – through walking the bodies natural release of feel good metabolic chemicals improves mood and state of wellbeing. The daily release of adrenalin and other healthy feel good brain-body chemicals during exercise also provides the motivation necessary to change unhealthy lifestyle habits and behavior into healthier ones. Which lead to healthy body weight, increased fitness levels and mobility; and wellness, etc. 

Principle Two – Although most of us will never hunt and fish for sustenance, our marketplace does offer a variety of fresh whole foods identified as – Certified organic farmed fresh. Knowing how to identify organic vs processed foods and removal of unhealthy food chemicals is important if you want to achieve and sustain healthy body weight and good health for life.

“In the age of home food delivery… hunting for organic foods have never been more convenient. Leaving more time for daily exercise and an active lifestyle for self or with family” [MirrorAthlete].

Learn more about organic home food delivery now: https://amzn.to/2H1Ymxb

Principle Three – When possible find a stress and pollutant free sanctuary to exercise [i.e., free of noise and air pollutants and processed foods temptations]. If possible find a healthy place indoors and/or transport oneself to a healthier place to exercise, unwind, relax and detox if only for a few hours. It does not cost anything to walk, or little cost to hop aboard public transportation to perform walking exercise in a cleaner environment. Once you begin applying “Nomadic Dual Purpose Exercise” [Defined Below], it will naturally reduce your body weight and increase state of wellbeing… and once repeated and conditioned daily – you’ll crave and have the will power to do it again every day.

Find a quiet or remote or relaxed place free of environmental pollutants, noise and stress to exercise and achieve a feeling of wellbeing and wellness.

Learn how to plan and exercise and achieve your fitness and wellbeing goals whenever and wherever you want now: https://amzn.to/2SPhzEG

Principled Healthy Habit Lifestyle Change – Dual Purpose Activity

Plan walking exercise daily to optimize the fat burning metabolism. During low stress walking activity – Carry a back pack with 2-3 liters of water. Plan to rehydrate on your walk and shop activity to your favorite whole foods store to gather healthy food products for your next meal. Shopping whole foods while walking is a lifestyle change practice you can condition yourself to do daily – similar to how a nomadic tribesman walks to fish and hunt. In doing so you receive similar fitness and healthy food nutrients at the dinner table.

“Take advantage of back pack technology. During aerobic exercise hydrate and have reliable communications should you need help on the road, or remote workout location.”

Learn more about solar powered and hydration backpacks now: https://amzn.to/34S6eJP

  • Nomadic tribes people walk miles daily to move camp, hunt and gather food – If you don’t exercise with frequency, or haven’t exercised with intensity or effort in a while, I recommend you begin a slow paced daily walking activity if there is no medical reason not to. Once you condition yourself to walk daily, work towards increased walk pace, not less than 15-30 minutes in duration. The more you walk the more calories you burn and the leaner you become and the better you’ll feel. After exercise your metabolism also stays elevated for up to two hours – burning even more calories at rest.

When you begin a walking program, it is important to purchase a proper fitted walking shoe with sufficient heal- ball-toe and arch support.

Learn more about proper walking shoes and gear now: https://amzn.to/36Zvctq

  • Nomadic tribes people eat very little to no processed foods – Eat less processed and convenience foods and more whole foods and drink more water. Avoid processed ready-to-eat meals and sodas and beverages. Especially those packaged within colorful and attractive packages. This is code for “contains food chemicals.” Look at the food ingredient labels. If you can’t pronounce the ingredient names – buyer beware. All baked and frozen foods ready to consume have varying degree of chemical preservatives, additives, dyes, artificial flavors, Trans Fats and other chemicals to keep them fresh looking in appearance with long storage life. These chemicals are known to cause illness and disease long term.
  • Nomadic tribes people live outdoors in fresh air environments – Move yourself outdoors for exercise activity as often as possible – preferably in a pollutant free environment…. and/or before/after motor vehicle traffic rush. If air quality is bad regardless, go to a healthier air environment or exercise indoors. Be sure to drink 2-3 liters of water daily to help remove toxins from the immune, circulatory and flush the bodies filtration systems and keep bones joints well lubricated. Coffee, beer and sodas and energy drinks are not healthy alternatives to water.

To achieve a fit healthy lifestyle change and benefits similar to a remote culture based on the 3 common principles… Tweak your lifestyle to live more in line with a nomadic, or remote culture absent of Western influence to achieve the longevity benefits.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2020 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.