Below there are 6 healthy habit changes anyone can apply to begin losing excess body fat weight. Once aware of the unhealthy habits causing the excess body weight…, to reverse the course requires acknowledgement of the unhealthy habit and changing it. Thereafter the unhealthy body fat will come off naturally without increasing health risk.
Identify the Unhealthy Habit Keeping You Overweight and Unfit and then make change.
Last Year’s Resolution to Lose Weight Failed You know why you failed your weight loss program. You did not resolve or change the habit(s) and behavior(s) keeping you overweight. Consuming more than one needs is often caused by daily stress at work and/or within the home environment, and/or unhealthy relationship(s), and/or sedentary habits. Also caused by bad behavioral and addictive food selection. Once you target the cause of your stress, anxiety, addiction, obsession and/or depression… remove yourself from the unhealthy environment, or relationship, or situation or obsession.
Thereafter, personal goals like weight loss and healthy fitness levels become easier to achieve and sustain long-term.
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Pain Factor All pain is causally related to mental and physical illness, disease and/or injury. And with pain comes more sedentary activities and often increased food consumption and associated weight gain. It is for this reason, if you can not manage the pain, it is advised to see a pain specialist.
Request a referral to see a physiatrist [pain management specialist]. A physiatrist specializes in all pain modalities and treats the patient holistically. Don not let pain keep you in a sedentary and out-of-control weight gain hurt locker.
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Party on Some carry the end of year festivities into the New Year. This behavior can last for months, or the entire year. This perpetual party habit will not help you lose weight. First and foremost, you must understand this is occurring and break the habit. A referral to see a behavioral therapist can help target the cause of unhealthy eating and drinking habit or bad behavior(s) and help you change it if you do not have the will power to do it on your own.
Fast foods after the Holidays – Too many Americans consume fast foods especially during the Holidays and End of Sports Season. Here lies the crux for much of Americas diabetes and obesity problems. Processed foods, especially those you find in colorful and attractive packaging almost always contain chemical substances known to cause unhealthy weight gain. When looking at labels, it is those food ingredients you can not pronounce or recognize… they are food chemical additives, preservatives and taste intensifiers that are also known to cause illness and disease and out-of-control weight gain. Choose more whole foods and avoid processed foods as much as possible.
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Learn how to differentiate between healthy and processed foods through food label ingredient awareness. Organic, or mostly organic products on the other hand such as meat from the butcher, fruits and vegetables and desserts from a store baker who displays those consumables ready to eat within days is often a better food selection. This is not to say, those products are not free of unhealthy weight gaining food ingredients and chemicals. But one thing is almost sure, those foods have not been chemically processed to sit on a shelf for 6-12 months. Buy fresh whole foods as often as possible and stay away from highly processed foods to reduce total body fat weight and sustain good health.
Omaha Steaks – Aged Angus Top Sirloin and Premium Ground Beef Patties by Nebraska Star Beef – All Natural Hand Cut and Trimmed and Includes Seasoning – Gourmet Package…
Love of Baking I know the kids love your homemade cookies, cakes and pies. Remember moderation with deserts. Too much sugar, fat and salt is not good for anyone, even children with fast metabolisms. Try serving healthier desserts, i.e., fresh fruits, jello, pudding and peanut, oatmeal and pumpkin treats, etc.
Blunon’s snack bag variety for Adults – Healthy Snack Bag Care Package – Bulk Assortment (34 pack) – See More Snack varieties now.
Empty Nester’s Bake for an Army – Regardless of season, there are many who continue to cook for an entire family after the children have left home. Modify home recipes for one or two to reduce leftovers and temptation to eat more than an average serving size.
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Once you make healthier lifestyle choices – your fitness levels and health and well-being will also improve as you achieve ideal body weight. Learn how author Marc Woodard’s Ageless MirrorAthlete book, “Overweight and Unfit No More” and how it can help you achieve your weight loss goals naturally and live the lifestyle you need, want and deserve now!
Good health to you and your family!
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2019-21 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org, Sign up for your Free eNewsletter.
Irritable Bowel Syndrome (IBS) may cause much discomfort in the large intestine. But it is not considered a serious health risk. It also does not cause more serious diseases such as intestinal bleeding, inflammatory bowel disease or cancer. IBS can also irritate, aggravate and inflame hemorrhoids which is a separate medical condition.
What causes IBS? No one knows for sure. There is not one identifiable organic factor. However clinical studies and research show symptoms are likely caused by various internal and external stimuli.
Those who experience IBS may be influenced by weakened immune system, reproductive hormones, diet, environment, mental health and lifestyle choice. Where 1 out of every 5 adults experience IBS or ~58 million Americans. The condition is more prominent in women starting as early as 20 years of age. And for those affected Americans, it’s typically experienced under the age of 45. Women also tend to be two times more likely than men to become symptomatic via stimuli response.
Common triggers associated with IBS discomforts are thought to be mental and environmental stress and genetically connected. For instance, if IBS runs in a family, suspect genetics; whereas environmental stressors may influence the same stimuli, or triggered symptoms within offspring. Whereas environmental stressors may also cause anxiety, depression. Other IBS symptomatic triggers include: poor diet, drug use and sedentary lifestyle. It is therefore reasonable to assume parents, or a cousin for example, who have found IBS relief… like-treatment, or lifestyle change may alleviate in-family IBS like-symptoms.
Doctors do agree, internal and external environment stress stimuli influence the digestive food coordination process. The intestines, rectum and colon have reactive triggers that are piped to the brain and are partly controlled by the autonomic nervous system [much like the heart and the lungs]. However the signals from the brain to the intestines are also lined with muscle that work in a rhythmic contraction and relaxation coordination to move food through the body.
Environmental stressors may cause intestine function for some to contract too little, or too much whereas the following discomfort conditions result. Removing too little water through the intestinal lining causes diarrhea. And when too much water is removed constipation occurs. It is when arithmetic muscle coordination incrementally increases within the large intestine so do the IBS symptoms. Either condition can cause cramping, bloating and gas felt within the stomach and accompanied to varying degree of either condition. Since we’re all wired a little bit different not all of us react the same way to stimuli stress triggers.
Another common IBS trigger occurs when too many bad bacteria buildup within the intestines. Whereas antibiotics or probiotics may help to alleviate this problem.
IBS IS NOT considered a disease. As you now know, can be more or less thought of as an aggravated physiological condition triggered by lifestyle, genetics and within specific environmental settings that interrupt the connected mind-body digestive coordination process. The most common stressors include: undiagnosed mental health disorders, relationship and employer stress, anxiety, depression and obsessive compulsive behavior, etc. Diet and drug [lifestyle choice] use also stimulate and trigger IBS-like symptoms.
Common treatment for diarrhea and constipation,
Obtain a Prescription for Diarrhea: Lotronex, Prevalite, Colestid or Welchol. Over-the-counter drugs: loperamide (Imodium), or Kaopectate could help.
Obtain a Prescription for Constipation: Zelnorm or a laxative such as milk of magnesia, etc. Over-the counter drugs: fiber supplements like Metamucil or Citrucel could help.
Be sure to ask for specifics of IBS treatment from treating physicians.
When purchasing an over-the-counter drug be sure to speak with a pharmacist to determine best product and application use. If either prescription or over-the-counter products are not used correctly, they can cause other health problems.
Alternative IBS treatments includes: herbs, acupuncture, massage, meditation and hypnosis.
IBS has no cures. You must manage what triggers the symptoms!
Other IBS Alleviation/ReliefRecommendations:
1 Make a medical appointment with gastroenterologist and prepare in advance. For instance, keep a journal of the foods you eat, how much of suspected food irritants, daily exercise and any drugs taken. Then be mindful of what may likely stimulate the IBS episodes, time of day and how severe the symptoms feel. E.g., on a scale of 1-10. Ten being the worst.
2 Reduce large meal intake, which can cause cramping, and diarrhea [try consuming smaller and more frequent meals], slow down when you eat. And stop chewing gum, both results in too much gas (air).
3 Check risk warnings on medicines prescribed. Ask your doctor about questionable medications.
4 Remove chocolate, caffeine, milk-dairy products [determine if lactose intolerant], bread [determine if gluten intolerant] and alcohol from diet. Try removing one at a time to see if symptoms improve. Log this information in your daily journal.
5 Remove stress, conflict and other emotional upsetting factors from environment.
6 Drink 6-8 glasses of water/day, especially for diarrhea. This seems counter intuitive, but it will make you feel better by flushing your system. And you must rehydrate when losing too much water within the body. Don’t drink carbonated drinks. It’s a no brainer to drink more water when constipated.
7 Try consuming low fat & higher in carbohydrate foods, such as pasta, rice and whole grain breads & cereals, unless you have celiac disease. This disease mimics IBS. If you are diagnosed with celiac disease, your body can’t digest gluten (wheat, rye, barley, etc.,) a blood test can rule out if you have celiac disease).
8 Increase fruits and vegetable consumption within your diet.
9 Get enough exercise and sleep.
Bolen, Barbara, Dr. “What Is IBS and Do You Have It?” About.com Health. About.com, 24 Mar. 2015. Web. 19 Nov. 2015.
Did you know that your digestive system is at risk of illness, disease and autoimmune disorders when your bacterial colonies are out of balance?
When the good bacteria are overridden by the bad ones, they override the good and begin to produce toxins and destroy tissue by feeding on it. The good bacteria is also known as pro-biotics. Pro-biotics are friendly bacteria that live in the gut and intestines and act to crowd out unfavorable pathogens, such as yeasts and toxic bacteria that may otherwise cause ill-health. Pro-biotics are naturally found in the body. You can also find them in foods and supplements.
Our lower intestine requires at least 85% of friendly bacterial colonies to fight off micro-organisms like E. coli and salmonella. “Poor eating habits, chlorinated drinking water, stress, use of antibiotics, medical treatments can destroy the gastrointestinal micro flora and allow harmful bacteria to multiply. Thus, make the body susceptible to yeast and bacterial infection and other disorders including gas, cramping, or diarrhea (Gupta 2009).” Our colon can maintain health with a 15% balance of bad bacteria. However most people have these percentages reversed.
Within developing countries resistive bacteria to anti-biotics appears to be evolving through engineered foods. Big agriculture now produces most of our food crops and livestock feed from GMO (Genetically Modified Organism) seed. And those seeds are DNA (Deoxyribonucleic Acid) engineered to produce crops that kill pests and thrive through a deluge of chemical spray that otherwise kill everything else aroundÂ it.
Today most commercial crop seeds are genetically engineered and farmed in a lab. Whereas the DNA has been modified to produce perfect fruit and vegetables with little sign of imperfection. And at some molecular and insidious level appear to be incompatible with our DNA and gut bacterial balance. The focus here is to examine how GMO foods may have an overall negative effect on bacterial gut and intestinal health. And how our bodies are less resistive to bad bacteria causing ill-health problems.
It is important to understand how GMO food and anti-biotic treatment relates to gut and intestinal health.
When our immune systems become weak, or ravaged with infection often patients use, or request anti-biotics for the wrong pathogenic problem. Or patients save them from a previous prescription to self-treat without doctor approval. In these cases the patient doesn’t understand how improper use of antibiotics may harm them.
For example, if you have a virus i.e., cold, flu, sore throat, bronchitis, and other sinus and ear infection, we often request anti-biotic medicine from a doctor. But treating a virus with an anti-biotic may cause more harm than good. Overuse of the drug is known to cause a resistance to them; thereby rendering an ineffective fight against infection.
Talk to your doctor about the differences between virus vs. bacterial illness and disease and proper drug treatment options. The point here, don’t take anti-biotics unless you need them.
Some of the foods you consume have modified DNA resistant bacterial organisms that appear to cause resistance to anti-biotic drugs. And when taking antibiotics unnecessarily increases bacterial bug resistance to the medication. And if you ever need a lifesaving anti-biotic, that super bug may be immune to it.
Epidemiological medical evidence shows increasing evidence of resistance to antibiotic treatment in developed countries. The common cause denominator? Big-Ag within developed countries use GMO crop seeds sprayed with thousands of tons of insecticides and herbicides annually which are absorbed into the crops. Then sold within the marketplace. Virtually every processed food you encounter at your local supermarket that does not bear the 100% USDA “Certified Organic label is likely to contain at least one GE [Genetically Engineered] component. If it does not say “100% USDA Organic on the label, for example, if it says just organic or made with Organic, it is highly likely it contains GMO product” (Haug 2011).
GMO seeds produce large crop yields, including crops not fit for human consumption but used to feed livestock and 3rd world countries. The livestock grass, corn and grain feed are also chemically treated and absorbed into livestock through consumption and passed into humans that consume them. These GE foods appear to have an accumulative ill-health effect on the gut and intestinal health, aside from causing immune systems to become resistant to anti-biotics.
Also there is another potential risk associated with GMO crops. Whereas national crop seed shortages could occur if they fail to kill a highly resistive super bug or weed regardless of chemical application used. Nature has a funny way of surviving against all odds. This in genetics is known as survival of the fittest. And super bugs appear to be winning over mans ability to keep them at bay.
There are already signs this is occurring. There’s a lot of data that illustrates how it takes significantly more chemicals to kill the super weeds and bugs today because of crop seed DNA genetic manipulation where chemical application is used to boost seed resistance against evolving super bugs and weeds.
If something doesn’t change within our farming practices we may become dependent on other countries to feed us. Although this may sound far-fetched, it’s not outside the realm of possibility. How would this be possible? Let’s break down the GMO and anti-biotic resistive gene concept to better understand how a failure of crop yield could cause a disastrous global food bank shortage and health pandemic.
Aside from super bugs and weeds that become resistive to chemical sprays and genetically engineered seeds that fail to be chemically resistant; there is concern over global, or transatlantic plant manipulation and the antibiotic resistive cause and effect on human health. Antibiotic resistance genes are frequently used at several stages in the creation of genetically engineered plants. “Concern has been raised about the possibility that antibiotic resistance genes used to make transgenic plants [or Genetically Modified Plants] could be transferred to microorganisms that inhabit the digestive tracts of humans or other animals that eat them, and therefore might contribute to the already serious problem of antibiotic resistant pathogens” (CASA 2016). Most specifically on a national and/or global scale.
What is the relationship between GMO foods, bacterial balance in the body and illness and disease? Antibiotic resistance genes from GM foods are taken up by bacteria in the gut during digestion. “If bacteria carrying antibiotic resistance genes were ever to cause infection, it would be very difficult for doctors to treat. Until now, however, there is no real proof that the antibiotic resistance genes in GM plants pose a threat. Regardless, as a precautionary measure, some experts say that antibiotic resistance genes should not be used” (GMO-Compass 2006).
Recall GMO seeds DNA has been changed to kill insects and survive a deluge of chemical sprays designed to kill weeds, molds and other bad microorganisms detrimental to healthy crop yields. Therefor it makes sense a GM-seed-to-crop food makes it possible for us to become host to a super bug, then un-treatable disease becomes more likely. Whereas a medical condition may not be any match against a flesh eating bacteria.
Many believe this has already occurred in the form of any number of bacterial organisms resistive to antibiotic treatment with the potential to cause life-threatening bloodstream infections, pneumonia and surgical site infections. MRSA appears to be such a bacteria. “During the past four decades, Methicillin-Resistant Staphylococcus Aureus, or MRSA, has evolved from a controllable nuisance into a serious public health concern. MRSA is largely a hospital-acquired infection, in fact, one of the most common. Recently, however, new strains have emerged in the community that are capable of causing severe infections in otherwise healthy people” (NIH 2016).
If you want to know more information on topic simply type into any search engine MRSA, GMO and intestinal bacteria and disease.
To improve bacterial balance within the body the best bacteria to consume is high in flora from raw vegetables and fruits and now in supplemental pro-biotic formulation. “Some pro-biotic foods date back to ancient times, such as fermented foods and cultured milk products. Interest in pro-biotics in general has been growing; Americans’ spending on pro-biotic supplements, for example, nearly tripled from 1994 to 2003” (MedicineNet.com 2016).
Research continues to explore and find encouraging evidence from specific probiotic formulations that suppress unfriendly bacterial bugs and build healthy gut bug balance. For instance, In November 2005, a conference that was co-funded by the National Center for Complementary and Alternative Medicine (NCCAM) and convened by the American Society for Microbiology explored this topic.
“According to the conference report, some uses of pro-biotics for which there is encouraging evidence from studies show how specialized pro-biotic formulation alleviates the following symptoms: To treat diarrhea (this is the strongest area of evidence, especially for diarrhea from rotavirus. To prevent and treat infections of the urinary tract or female genital tract. To reduce recurrence of bladder cancer. To shorten how long an intestinal infection lasts that is caused by a bacterium called Clostridium difficile. Prevent and manage atopic dermatitis (eczema) in children, etc.” (MedicineNet.com 2016).
Other symptoms supplemental pro-biotics may help relieve: constipation, Inflammatory Bowel Disease (IBS), bloat, gas, stomach ulcers, tooth decay, periodontal disease, vaginal infections, skin and respiratory infections that children acquire in daycare, diverticulitis & colitis, etc. They can also ease chronic yeast infections and enhance immunity through improved digestive absorption function and thereby provide essential nutrients to the body. Improve lactose intolerance, alleviate flatulence, rejuvenate healthy radiant skin, nails and hair, etc.
When a healthy balance of intestinal micro flora, or probiotics is maintained within the body the bad bacteria (or pathogens) are in proper balance and typically improve overall body health. Talk to your naturopath or doctor about the right probiotic formulation to alleviate ill-health symptoms.
Pro-biotics are also widely used to alleviate Candida [a yeast species] symptoms where formulations vary for a specific application. Candida syndrome occurs when the normal population of intestinal yeast suddenly explodes. Overgrowth of one species of yeast called Candida Albicans supposedly causes candida syndrome, which is characterized by chronic fatigue, weight gain, a white coating on the tongue and joint pain.
“Taking pro-biotics such as Lactobacillus Acidophilus, Lactobacillus Casei GG and bifidobacteria creates a hostile environment for candida yeast, returning your gut yeast population to normal levels” (Adams 2013).
Research and medical data shows a complex and complicated connection relative to gut-intestinal health, anti-biotic resistance and pre-pro-biotic treatment [discussed below], engineered food crops and illness and disease. But there is no doubt there is a connection.
The following recommendations should help to provide a healthy bacterial balance within the gut and intestines as a preventative health strategy to alleviate what ails you. It is recommended you consult with your physician prior to applying any of the “How to’s” listed below.
How to Improve Good Bacterial Gut and Intestine Health
1. Increase flori balance through pro-biotic supplementation to include a daily vitamin and mineral (V/M). Especially if diet alone can’t be radically changed to a healthier one. In this way you’ll ensure anti-oxidant benefits while maintaining a healthy balance of pro-biotics to decrease and manage bad bacteria colonies. The best anti-biotic flori products seem to be in capsules, tablets, or powders.
These three supplements: A daily V/M, antioxidants and pro-biotic work in harmony to provide improved nutrient absorption, immune system function and intestinal gut health. You’ll then begin to look and feel better immediately once started. Of course ask your physician which products they’d recommend is right for you.
2. Ask your doctor about a pre-biotic which is different than a pro-biotic. Choosing or guessing which pro-biotic may be right may not be the 100% solution to alleviate what ails you. That is “the pre-biotic is a specialized plant fiber that beneficially nourishes the good bacteria already in the large bowel or colon. While pro-biotics introduce good bacteria into the gut, pre-biotics act as a fertilizer for the good bacteria that’s already there. They help your good bacteria grow, improving the good-to-bad bacteria ratio. This ratio has been shown to have a direct correlation to your health and overall well-being, from your stomach to your brain” (Prebiotin 2016).
3. If your drinking water is heavily chlorinated, filter it or buy bottled water. Chlorine kills good bacteria.
4. Improve your eating habits to receive optimum nutrients and consume less processed foods. Avoid “over-consumption of yeast-feeding foods such as simple carbohydrates, sugars, peanuts, and alcohol and milk products can encourage Candida growth” (Adams 2009).
5. Reduce daily stress through yoga, meditation and low aerobics exercise [walk, bike, low intensity aerobics dance, etc.].
6. Avoid, or lesson dependency of antibiotics as medical treatment when possible or not needed when you have a virus. Antibiotics not only kill the bad bugs, they also take a heavy toll on the good ones. Ask your doctor for natural alternative pre-probiotic supplements and applicable medications.
7. Purchase 100% USDA organic foods when possible. Read labels and avoid purchasing foods you suspect contain GMO products.
8. Consume more yogurt, fermented and unfermented milk, miso, tempeh, soy beverages, and garlic.
Adams, Lawrence. “Best Probiotics for Treating Candida.” LIVESTRONG.COM. LIVESTRONG.COM, 29 Aug. 2013. Web. 23 Mar. 2016.
Adams, Mike. “Using Probiotics to Prevent or Eliminate Candida.” Natural News. The Natural News Network, 28 Oct. 2009. Web. 23 Mar. 2016.
CASA (Center for Advising Student Achievement. “Transgenic Crops: An Introduction and Resource Guide.” Transgenic Crops: An Introduction and Resource Guide. Health Professions Advising Colorado State University, n.d. Web. 23 Mar. 2016.
GMO Compass. “Antibiotic Resistance Genes: A Threat?” Antibiotic Resistance Genes: A Threat? GMO Compass, 12 Dec. 2006. Web. 23 Mar. 2016.
Gupta, Rupali. “Probiotics-small Bacteria Huge Health Benefits.” Healthy Living. Healthy Living, 30 July 2009. Web. 23 Mar. 2016.
Haug, Catherine. “How GMOs Destroy Life, Soil and Your Gut Probiotics.” Essential Stuff Blog. The Essential List, 11 Dec. 2011. Web. 23 Mar. 2016.
MedicineNet.com. “Probiotics.” MedicineNet. MedicineNet, Inc., n.d. Web. 23 Mar. 2016.
NIH. “Methicillin-Resistant Staphylococcus Aureus (MRSA).” National Institute of Allergy and Infectious Disease. NIH, 22 June 2015. Web. 23 Mar. 2016.
Prebiotin. “What Is a Prebiotic vs Probiotic | Prebiotics and Probiotics.” Prebiotin. Jackson GI Medical, n.d. Web. 23 Mar. 2016.
Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.