Eating Right On the Run

Eating Right On the Run
Even when you're watching your diet and calorie intake,
sometimes you've got to grab a meal on the run.

Fast food restaurants can be dangerous, especially to those
who are following a strict weight loss plan. Meals tend to
be large portions of calories and fat. And because fast
foods don't generally have much fiber, we can feel hungry
later in the day and end up eating more.

If you are eating in a hurry, avoid the deals that are of
the "super size" variety.

Also keep in mind that fast food tends to be high in
sodium, which can wreck havoc on sodium restricted diets.

A Quick Course on Eating Fast

The good news is, you can find meals that contain 15 grams
of fat or less if you are conscious when making your
selection.

Using menu offerings from some of the most popular fast
food chains, the items highlighted below are your safest
bets for when you are doing the drive-thru.

Subway

Visit Subway and try the Veggie Delite which has just 230
calories, and 3 grams of fat.

The Turkey Breast sandwich has 280 calories, and 4.5 grams
of fat.

The Roast Beef sandwich measures in with 290 calories and
just 5 grams of fat.

These values are for the six-inch Subway sandwiches. Enjoy
them with a juice, water, or diet soda and skip the chips,
and you'll enjoy a fairly nutritious meal without throwing
your diet plan out the window.

Jack-in-the-Box

At Jack-in-the Box you can enjoy a Southwest Pita with 260
calories and 4.5 grams of fat, one Taco which has 160
calories, but 8 grams of fat, or even a Hamburger which has
310 calories and 14 grams of fat.

The key is to avoid the tasty fatty french fries, which are
high in calories and saturated fats.

Carl's Jr

If you crave Carl's Jr, pick up a Hamburger which has 284
calories and 9 grams of fat.

The Charbroiled BBQ Chicken Sandwich has 367 calories with
just 4 grams of fat, or go for the Charbroiled Sirloin
Steak Sandwich with 417 calories and 14 grams of fat.

Watch your condiments, avoiding mayonnaise. Mustard is a
low cal flavor enhancer for just about any sandwich.

KFC

At Kentucky Fried Chicken you can safely enjoy a Tender
Roasted Sandwich for 260 calories and just 5 grams of fat,
or a skinless chicken breast which has 140 calories and 3
grams of fat.

KFC offers an assortment of side dishes that can be
difficult to resist. The best options are mashed potatoes
minus the gravy, 110 calories and 4 grams of fat, or the
corn on the cob which has 150 calories and 3 grams of fat.

Mickey D's

And if the Golden Arches, McDonald's, is your stop over,
try the regular Hamburger which has 260 calories and 9
grams of fat. Other choices include a regular Cheeseburger
which has 310 calories and 12 grams of fat, or go for the
low fat Fruit'n Yogurt Parfait which offers just 2 grams of
fat and 160 calories.

Our Little Disclaimer

Certainly it's best to avoid the fast food dining while
you're working on weight loss, however with all the
commitments on our time, it's possible you will find
yourself face to face with the drive-thru speaker
eventually.

If you must go with fast food, enjoy your food choices and
make sure it's just an occasional thing, not a habit.
Research shows that folks who eat fast food more than twice
a week are prone to gain an average of 10 pounds more than
those who visit fast food restaurants less than once a week.

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Debbie endeavors to encourage women over 40 to take care of
their bodies and feed their minds with good positive
thoughts. She shares her expertise on natural weight loss
and radiantly healthy living at her blog
http://weonadiet.com .

The Will to Work

The Will to Work
A few years back I watched a t.v. commercial with my mouth
drooping to my chest. It was a commercial for a product
that claimed to get a person into top physical form by
simply laying on a table and letting the table do the
workout for you.

I don't have the full story about this magic table. I
understand that it moved your muscle for you and used some
electrical stimulation. Are you kidding me? How about the
electrical stimulation to get your arse off the couch and
actually do something?

Have we become so afraid of the concept of hard work that
it's just too much to help ourselves by moving to get our
bodies and minds into the best shape of our lives? After
spending my entire adult life challenging people to become
their best physically and mentally it scares me to see some
of the products and promises that individuals and companies
are marketing in the name of health and exercise.

We should clear up a few things right here.

Reasonable fact #1- It is good to move. Movement creates
energy and energy is what we all need to fill our lives
with a passion and a doing that is so necessary to making
this time on the planet truly special

Reasonable fact #2- There are no short cuts for hard work
and will to get better.All of these fitness gimmicks and
Bulls--t promises that these people and companies make are
just that, Bulls--t Don't get suckered in and just plan to
get out and get moving

Reasonable fact #3- We are a movement seeking mechanism.
Movement gets it all going and gives us thirst for more of
the same good feeling. Not only do we engage our bodies
when we get moving but our thought processes and our
creative energies are also stimulated. It can be as easy as
going outside for a short walk and filling your lungs with
some fresh air and letting the sun beat down on your face
for a few minutes. All it takes is a bit of desire and
taking the first step

Reasonable fact #4- Movement creates accomplishment. The
simple fact of engaging mind and body sets things in motion
that would not have been set in motion by playing a video
game or watching the 125th episode of Law and Order. If
you're interested in small progresses in your personal
life, business life, and your happiness meter be sure to
start moving on a regular basis.

Reasonable fact #5- if it sounds to crazy to be true, it
probably is. Over the past few years I've consistently
marveled at the incredible stories and short cuts that I've
heard that actually claim to make people healthier. Much of
it is really a load of Bull. Trust your first instinct and
change the channel or just tell the person who might be
telling you about the newest fitness revolution to just "
shut up". Do that person a further favor by telling them to
be a bit less gullible. You might make them think. If not,
send them over to me and I can talk to them about some
Florida swampland that I can sell them for development.

Reasonable fact #6- There is no quick fix. Fitness requires
commitment and should become a lifestyle not just the fad
of the month exercise or diet. We would all be well served
to live by the words of a famous recovery program and start
to live one day at a time. Look for consistent behavior and
doable results for yourself. Sticking to a doable plan and
giving yourself credit and rewards along the way are a good
way to stay the course. Don't expect too much and don't
worry about the person next to you in your fitness class.
Do this for you and be happy with your effort and your
results. Give yourself credit for just doing. It will lead
to more doing and bigger and better things.

Learn to be happy with who you are.in your fitness quest
and in life in general. All too often we are too interested
in comparing ourselves to others. Make your journey to
fitness and health a very personal journey. It's important
to do this for you because that's all that matters. Keep
your eyes on the prize, you and your improved health, and
you will build a slow but sure momentum to take you to some
very enjoyable results. Be reasonable in your expectations
for yourself and your goals will start to become more
doable. Remember, your looking for your best you and your
best effort. It's all you can do.

Fred Nicklaus

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Acceptable Foods for the Atkins Diet

Acceptable Foods for the Atkins Diet
Dr. Robert Atkins first introduced the Atkins Diet to the
world in the 1960's. Though it dropped off in popularity,
it made a comeback in the 1990's following the publishing
of a best-selling book by Dr. Atkins. The Atkins Diet is
essentially a diet that focuses on the consumption of
little to no carbohydrates, and higher levels of proteins
and fats.

Since the human body typically uses carbohydrates as a
primary source of energy for the body's basic functions,
ideally a diet that is low in carbohydrates will cause the
body to look elsewhere for a source of energy.

With restrictions placed on the consumption of
carbohydrates, the body has no choice but to metabolize
fats in order to produce energy. The process by which the
body metabolizes fats in order to produce energy is known
as ketosis. In order to maintain ketosis and keep the body
burning fats, individuals who are taking part in the Atkins
Diet need to be careful about the food they consume during
their daily meals.

High levels of carbohydrates will interfere with ketosis,
as the body will return to breaking down the carbohydrates
in order to produce energy. When it comes to the foods
that are acceptable for the Atkins Diet, individuals are
expected to consume foods that are low in carbohydrates,
which typically means not eating foods high in sugars and
starches.

Generally, the Atkins diet approves the consumption of
proteins and fats. Additionally, participants are allowed
to eat all the meat, poultry, fish, and cheeses they want.
Condiments that are high in fat are also given the okay
under Atkins, as are sour cream and guacamole.

In terms of specific foods that are deemed acceptable under
the Atkins diet, participants are given a variety of
choices. In fact, the basic premise of the Atkins diet is
that individual participants can eat just about any food
they want, so long as it is low is carbohydrates.

Lovers of fish will find that just about all types of fish
are accepted under the Atkins diet, including tuna, salmon,
flounder, and sardines, to name a few. Fans of fowl will
find that items like turkey, chicken, duck, quail and
pheasant are all also acceptable food under the Atkins diet.

The choices to not end there though, as shellfish like
oysters, clams, squid, shrimp, and crabmeat are also a big
part of the Atkins diet. Additionally, all forms of meat
including beef, pork, lamb, veal and venison are also on
the list of foods that the Atkins diet deems acceptable.

Eggs cooked in just about every form are also on the list
of acceptable foods under Atkins. Despite the
perceptions, the Atkins diet does allow for the consumption
of some amount of carbohydrate on a daily basis.

Many times, these carbohydrates are obtained by consuming
small amounts of vegetables like celery, radishes, chives,
snow peas, broccoli, and spinach. Atkins also has
acceptable beverages.

Since most of today's drinks contain some sort of
sugar-based sweetener or some type of fruit juice that is
itself high in carbohydrates, the Atkins diet recommends
that participants consume drinks that are artificially
sweetened with products like Splenda. Additionally, teas,
some juices, and diet sodas are all beverages that are
considered acceptable under the Atkins diet.

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Find out all you need to know about the Atkins diet by
visiting our comprehensive site at:
http://www.atkinsdiettips.co.uk

The Difference Between Bio-Identical and Bio-Mimetic Hormone Therapy

The Difference Between Bio-Identical and Bio-Mimetic Hormone Therapy
During the last century, medical practitioners and women
alike have become accustomed to talking about bio-identical
hormone replacement therapy (BHRT) in menopause medicine.
But there is a problem with this terminology. Hormones are
not really bio-identical. They can be mimicked, but they
are not identical. Furthermore, they cannot be replaced,
rather they can be restored.

The latest treatment for women in menopause is multi-phasic
rhythmic dosing of bio-mimetic hormone replacement therapy
(BHRT) using natural hormones in a bio-mimetic way. More
than two million women in the U.S. use customized hormones
for menopause symptoms.

"Natural hormones are not bio-mimedic unless the body can
recognize them as hormones, and they are not considered
restoration unless what has been lost is truly restored,"
said Author T.S. Wiley.

"I asked myself if hormone restoration was made of real
bio-mimedic hormones and dosed to mimic the ups and downs
of the hormone blood levels in a normal menstrual cycle in
a 20 year-old woman, would all of the symptoms and disease
states of aging decline?"

Currently an accepted standard for compounded bio-identical
hormone replacement protocol or therapy does not exist.
However, she has created a registered pharmacy system to
circumvent the current lack of legitimacy and availability
of bio-mimetic, currently known as bio-identical hormones,
for testing and study.

Further, a new study is underway at University of Texas and
its multi-phasic physiologic dosing will be called
Bioidentical Hormones On Trial, or B.H.O.T., a comparison
of patterns of administration and dosing of compounded
bio-identical hormone therapy (BHT). This study will be the
first of its kind to track and quantify outcomes based on
dosing and patterns of administration of BHT. The main
objective of the study will be to examine clinical outcomes
and quality of life indicators of patients receiving BHT at
10 to 12 primary care provider's practices.

The results of the study will be used to help establish
which dosage and pattern of BHT administration is most
effective. Results will be used to design a prospective,
randomized clinical trial with the goal of standardizing
BHT dosing and administration patterns.

The study is an observational, prospective study of women
ages 35 to 60 who are current users of compounded
bioidentical hormone therapy (BHT). Clinical care of study
participants will not be changed as a result of study
participation. The duration of the study is three years.
Outcomes to be monitored include quality of life, symptom
relief, and impact of BHT on physical health including
breast, endometrial, and cardiovascular measures.

These critically needed study results will be presented at
national and international meetings, and will be submitted
for publication in professional journals to share the
findings with women's health care professionals. Results
will be used to design a prospective, randomized clinical
trial with the goal of standardizing BHT dosing and
administration patterns.

The primary objectives of the study are to: examine
clinical outcomes and quality of life indicators of
patients receiving bioidentical hormone therapy at 10-12
primary care providers' practices; compare the
effectiveness and safety, and quality of life of
participants using one of three dosing patterns for
bio-identical hormones: multi-phasic physiologic, bi-phasic
or continuous dosing; monitor lab and imaging data of women
using these bio-identical hormones; evaluate the safety of
the hormone regimens by tracking adverse events experienced
by women using bioidentical hormone therapy prescribed by
their PCP's; and assess the performance of compounding
pharmacies in standardizing the products.

----------------------------------------------------
Kristin Gabriel is the marketing communications director
for T.S. Wiley, a medical writer and researcher in
chronobiology, environmental endocrinology and circadian
rhythmicity. Wiley is the author of "Sex, Lies &
Menopause," and the also the developer of The Wiley
Protocol.
(http://www.thewileyprotocol.com )

Understanding How Liposuction Works

Understanding How Liposuction Works
Liposuction, after 25 years since its introduction in the
United States in 1981, remains one of the most popular
plastic surgeries for both men and women. How it works
seems simple enough...'stick a tube and suck it out' to
paraphrase what many patients say. And while it is
conceptually simple mechanical process, there is more to it
than meets the eye.

At its most basic level, liposuction is a simple two-stage
process for removing fat. A hollow tube (cannula) is put
under the skin, the tube is moved back and forth until the
fat is dislodged, and the attached vacuum source draws the
fat back through the cannula into the tubing and finally
into the plastic bottle.

Despite this apparent simplicity, there is more science to
it than that. There are three interesting components about
liposuction, all of which contribute to its safety and
effectiveness. These include tumescent fluid infiltration,
vacuum pressure, and cannula size and design.

The placing of fluid during the liposuction operation
before doing the suctioning is an integral part of the
operation. I frequently get asked by patients if I do
tumescent liposuction. Patients think that this is a
special method of liposuction, when in fact, it is used in
every liposuction procedure. Putting large amounts of fluid
into the fat areas to be suctioned beforehand is known as
tumescent infiltration. This achieves two fundamental
things, substantially reduces bleeding (from the fat being
broken up by the liposuction tube and it distends the fat
compartments which make the tube easier to pass through the
fat being suctioned. Without tumescent infiltration,
liposuction would quite bloody, give patients more pain,
and have them bruised for a month, if not longer.

The amount of suction generated by the liposuction machine,
in short, makes liposuction possible. At the accepted
amount of suction needed for liposuction (-20 cms of water
or -1 atmosphere of pressure), the pulling of fat through
the tubing certainly occurs. But it also causes the
vaporization of water. If you have ever witnessed an actual
liposuction procedure, you may have seen bubbles in the fat
or bubbling in the plastic cannister. To some degree, this
is actually water boiling....or the pressure in the system
falling to the vapor pressure of the water in the fat being
removed. It is this vaporization that makes the viscosity
(how thick it is) of fat, which is actually a combination
of fat, blood, and infiltration fluid, less to improve its
ease of flow through the tubing. From a flow standpoint,
water that is vaporized ( a gas) flows 100 times faster
than liquid water. This is also why liposuction done at
higher altitudes, where the water vapor of pressure is
less, is somewhat easier to do. (takes less suction from
the machine)

The tube (cannula) that is actually used under the skin
differs in diameter and the holes at the tip. In days gone
by, the cannulas were quite large but left a lot of
depressions in the overlying skin after due to removing too
much fat too fast and in large pieces. Today, small
cannulas are used which removes fat more carefully and in
smaller pieces, decreasing the problem of skin
irregularities after surgery. The tip of the cannula is
rounded so that it travels through the fat easier with less
chance of penetrating something you shouldn't. The holes at
the tip are where fat sticks to and then gets sucked into
the cannula. The more holes there are at the tip achieves
two effects; increases the shearing effect (like a blade)
on fat and makes more cross-sectional area through which
fat can be suctioned.

Currently, there are newer methods of liposuction or to be
accurate, methods of loosening up the fat. These include
ultrasonic and laser-assisted. While they sound quite
advanced (and they are), there is no convincing evidence at
this time that they are actually better than traditional
liposuction. Better meaning....you get more fat removed,
smoother results, and recover faster with less bruising and
pain. They are marketed by the manufactures as such but
there is no solid science to prove it. And they still
require suction to pull out much of the loosened or
liquefied fat.

----------------------------------------------------
Dr Barry Eppley is a board-certified plastic surgeon in
private practice at Clarian Health in Indianapolis,
Indiana. He writes a daily blog on trends in plastic
surgery at http://www.exploreplasticsurgery.com

2 Tips To Help Find The Time To Exercise

2 Tips To Help Find The Time To Exercise
For busy people, it is very difficult to schedule exercise
time when children, work and other commitments demand your
attention. Well, here is some great news - even ten minute
intervals of exercise have lasting benefits. The next time
you have a small slice of time, fit some exercise into it.

The biggest obstacle to exercise is excuses. When exercise
is not fun, any excuse will do to skip it. If something is
boring you just won't take the time to do it. You've got
to get over this hurdle.

There's no one size fits all exercise that will work for
everyone. Some people love walking, some folks want some
more excitement from their activity. Figure out what you
like to do. Once you know what exercise would be fun for
you, you will make finding the time to do it easier.

Step 2 to freeing up some time is to start looking at your
daily routine for time fillers. What can you eliminate
from your routine that is a time filler? Do you spend a
lot of time checking your email or watching television?
Skip them or reduce the time spent on them. Then you can
use that free time to go on a run or do yoga.

If you rise early to get the day started, figure out what
you do in the morning that can be done the night before.
Can breakfast be prepared and ready to go. If not, can you
find things that are quick to prepare instead?

This can be applied to everything you do each day.
Particularly focus on the time you've picked to fit in as
exercise time. Sit down, make a list of what you do each
day and take a good look at if you really need to be doing
it or is it just a time filler. I'm sure you will be
shocked at how many time filling activities you'll find.

With the time you free up there are many workout videos on
the market these days. Find one you like that is 30
minutes or less, pop it in the player and get going. It
only takes 10 minutes of vigorous exercise each day to
start reaping the benefits.

If you choose a less strenuous route then figure on 30
minutes. Keep in mind that those 30 minutes do not have to
happen all at once. 3 session of 10 minutes will be just
as good. I can guarantee you will find an extra thirty
minutes once you start taking a serious look at your daily
routine.

Your health is too important to be skipping exercise time.
Your body was meant to move and movement is vital to
functioning at it's best. Now take some time and go get
moving.

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