2011 - Wellness Sultana //]]>

Tuesday 27 December 2011

The Secret to Lean Muscles Like Track and Field Stars
December 27, 2011 4 Comments

I recently met a few of my fellow Jamaican Olympic athletes, and I must admit I was immediately awestruck by their magnificent physique. It's not that you don’t expect a well-defined, chiseled body—after all, they do work extremely hard at it--but at close range you immediately separate them from us, based simply on their spectacularly lean muscle mass and high level of fitness. 

They are, after all track and field stars and they look it. The likes of Bolt, Powell, Foster-Hylton, and Campbell-Brown, are just a few Jamaican athletes with international star power, whose surnames alone sufficiently identifies them. What inspires me most about these athletes is the way they maintain their state of physical and mental conditioning. The discipline and effort involved in honing their talent, staying in shape on-and-off season, and performing at the peak of their game when needed encouraged me to do my own research on their training techniques.

If the results of my regular 30 minute workout could produce the lean contours exhibited in some of these athletes, I would have outdone myself. It made me wonder about persons of average fitness, how long they'd need to “sweat it” in the gym to gain the lean muscles of an athlete?

Guess what, not as long as you'd think! You can get some amazing results with 30 minutes a day of high intensity workout mixed into your regular fitness program. Surprisingly, it doesn't require endless hours at the gym, but you must be willing to commit to a regimen and work feverishly-hard during a 30 minute session.

Lesson #1: Athletes Are Natural Competitors
The first lesson is to have a burning desire to achieve your fitness target and then go for it until you see the results.  Athletes are naturally talented and they all possess one admirable distinction from many of us, a highly competitive nature. They have an innate fire to be the best, a spirited vigor that fuels their appetite to go after gold, and that’s the stuff that creates top athletes in the world.

Brigitte Foster-Hylton made history for women after the age of 30. At the brink of retirement, Foster-Hylton was suddenly heralded to the top. She was the oldest athlete at 34 years to win Olympic gold in Berlin, 2009.

The fastest man on the planet, Bolt, along with several other world-ranking athletes will tell you stories about overcoming obstacles (injuries, demotivated spirit) using inner strength and resilience to be where they are today.

Creating a body like an Olympic athlete requires you to build upon elements of fortitude as the foundation for success. Finding creative ways to motivate yourself will keep you focused and will create the difference between mediocrity and extraordinary achievements. You do get what you put in!

Lesson #2: Mix Your Workout with High Intensity Interval Training (HIIT)
Track athletes train according to their area of specialty. Short distance runners, for example, have to complete sprinting exercises in seconds at maximum effort to achieve fast twitch muscle fibers for high energy and endurance. A sprinter’s ability to transfer power from the feet to the rest of the body requires targeted training. High intensity interval training (HIIT) is the conditioning exercise of choice for coaches.

If you want to look like a sprinter you would have to train like one. HIIT allows you to burn more calories in the least amount of time while targeting specific muscle groups. Areas such as hip flexors, hamstring, quads and core will promote speed, agility and quickness on the track.

This type of work out is not easy and is geared towards persons who have already attained intermediate to advanced levels of fitness. If you are a fan of P90X, the popular exercise program that uses the term “muscle confusion” as part of its marketing slogan, then you have a basic idea of what is involved in HIIT. Your workout is short because at the end of it you are left utterly depleted of energy.

It is not strange for some athletes to get sick and gag during a session, mostly due to the high level of stress placed on the gastrointestinal (GI) system. Training examples may include sprinting/swimming/jumping rope drills at 100% effort with little rest time, along with high-knee skips, bunny hops, and frog leaps to build explosive strength and stamina.

High intensity training produces Excess Post-exercise Oxygen Consumption (EPOC), which essentially means it will rapidly increase your metabolism in just 1 session of maximum effort, allowing your metabolism to remain elevated for up to 36 hours. It is a great addition to a regular strength training program and can be incorporated at least 3 times per week for 30 minutes.

Lesson #3 Nutrition and Energy Boosters
Nutrition and exercise are inextricably linked. You cannot have one without the other and many world class athletes depend on the guidelines of a dietician to help maximize calorie intake to achieve optimum energy output to complete a workout.

To power a track athlete through to a 100 to 200 meter race requires high carbohydrate intake and sufficient glycogen stores. Explosive muscle contractions during a race are fueled with carbohydrates to meet the demands of intense movements.  Protein and fat, though equally important, are not as rapidly oxidized as filling up on dietary carbohydrates.  

Regardless, the majority of an athlete’s food intake still comes from protein with the right balance distributed as 60% protein, 30% carbs, and 10% fat.  Sprinters need a minimum of 1 gram of protein per pound of bodyweight to build and maintain muscles.

Supplements are recommended though not considered essential.  Creatine and glutamine mixes provide a well- deserved boost for pre-and-post HIIT workouts. Creatine helps replenish energy stores lost during high intensity training, while glutamine, a type of amino acid, supports the immune system, builds muscles, and boost fast recovery after a maximum workout.

Olympian Bolt, nicknamed “lightning bolt” is one of a few athletes who does not take supplements, but admits to occasional intake of vitamin C.

Lesson #4 Learn the Principles of Sports Neurology
A new type of training called sports neurology fixates on the role of the central nervous system (CNS) in achieving maximum adaptation to a strenuous workout schedule. It uses a cognitive level of training to condition the mind and body to prevent early fatigue. Improving mental focus is one of the critical components to this scientific based training.  The program includes high tech applications of cold light laser to activate parts of the brain for improved performance.

The cerebellum and diencephalon are 2 very important areas of the brain in CNS training.  When stimulated they allow an athlete to execute outstanding feats as the brain efficiently synchronizes to intense demands placed on the whole body.

Will power and motivational techniques are included within the principles of sports neurology. They are positively related to goal pursuits and are methods that can be matriculated into any challenging workout to lessen fatigue and improve efficiency.

If you want to look like you belong with the track and field stars, then take these lessons from their own workout regimen. To perform these drills without health risks, your level of fitness should be between intermediate to advanced level. For those who feel they are fit for the challenge: it is an excellent way to energize your workout, sculpt your muscles, and achieve allover body conditioning, especially in time for the upcoming Olympics.  
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Sunday 18 December 2011

Simple Pilates Exercises for Your Home Workout
December 18, 2011 6 Comments

Pilates exercises have a huge range of workout programs and these can be performed by people of any age, shape and size. Even Hollywood celebrities are known to do these exercises and it keeps them fit, healthy, fresh and energetic.

It was Joseph Pilates, a boxer cum circus performer, who started the Pilates series of exercises and ever since, these workouts have become so popular that they are performed regularly by millions of people all over the world.

Unlike many other forms of exercise, Pilates method of exercising believed in the balanced development of the body which essentially involved four elements. There is core strength, flexibility, control and then there is body-consciousness which helps you achieve efficient and graceful body movements. Pilates method of exercise is aimed at them all and combines breathing and exercise manoeuvres.

The biggest advantage of these exercises is that they are perfectly easy to do, fairly enough, and dancers love it. These exercises will help you solve several health related issues too.

Here are a couple of simple Pilates exercises that you can do for your stomach.

Lie on your back, on the Pilates mat with your arms by your side. Bend your legs and place your feet on the floor just hip space apart. While you inhale, you can activate your T-zone (the “T” formed by a horizontal line from the hip bones and a vertical line down toward the pelvic floor muscles, otherwise referred to as your lower abdominals) and you can tilt your knees towards the floor. It should be a perfectly controlled exercise as you strengthen your stomach muscles.

This exercise is also quite easy to do; the spine stretch exercise. You will have to sit on the floor to do this exercise, keeping your arms and legs straight. Slouch forward while stretching your spine as far as it can go. 

When you want to do these workouts at home, it is advisable that you start after taking some private lessons. A Pilates ring, foam ball, Pilates ball and flex band will be ideal for start up exercises. The success of Pilates exercises will depend on how normally you can breathe. You should do them without strain. When you do these exercises you can breathe in through the nose and breathe out through your mouth.

There are simple Pilates workouts for pregnant and postnatal women. Doing these exercises on a regular basis will prepare your body for childbirth and help reduce delivery pains and cramps. You will almost have a painless childbirth if you keep your body fit by doing the right kind of exercises. However you should never do them alone, but only under the guidance of an instructor.

Be aware of the changes in your body each time you do these exercises. Oppositional stretch exercises accompanied by pelvic exercises and breathing exercises will be a good idea at this time.

Benefits of Pilates exercises:

     Keeping your body healthy and toned
     Fat burning exercises that help shed excess weight
     Regulating your metabolism
     More fluidity and flexibility in movements
     Decreasing back and neck pains
     They are energising exercises, which will keep you in good shape, both physically and mentally
     Your body movements will be co-ordinated and you will feel an increase in strength and stamina

Tess Mathews is a freelance writer and a fitness freak. She loves to keep herself fit and spends at least an hour everyday with her workout equipment. In busy days, she chooses to do vibration exercises and has a Crazy Fit Massager for that.

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Thursday 15 December 2011

The Best Outdoor Work-Outs for Couples
December 15, 2011 2 Comments

As much as you want to trim down your shape, it gets boring to step in gyms day after day. Why don’t you make it an outdoor activity for once? It would be best if you ask your partner to come with you. You are not only becoming physically fit, both of you are strengthening the bonds of your relationship. Below, you will see some outdoor activities which will help you perspire without the need of those bulky gym equipment.

Spend your weekend hiking. Drop your business suits, office bags and fancy gadgets. It’s about time that you go natural. Check out your nearest hiking spot for an exciting  exploration of nature. You can ask your partner to save one whole weekend for this. Hiking can be very strenuous but fun. Both of you will have a great time flexing those muscles while you enjoy the great view. I suggest that you bring your tent and spend the entire night at the camp site. Don’t forget your fishing rods! Get the biggest catch for a festive evening.

Play Frisbee at your local park.  Frisbee disks won’t cost you a lot. Visit your local park and use the vast area. When playing this game, you have no choice but to run and jump. I believe that it’s better than staying in the gym with your treadmills and gym balls.
To make it more fun, the winner of the game becomes the master of the day. That means, he or she can ask you to cook dinner. Perhaps, they can ask you to a 30 - minute massage. You are not only getting in shape, you are having more emotional attachment. It’s good for your relationship.
Visit the nearest theme parks. You think that theme parks are for kids. Well, I believe there’s a kid inside everyone of us. It seems that it’s a bizarre work out place. However, this can be a great spot to do fun and weird exercises.
Have breathing exercises while riding an extreme coaster. Shape up your biceps with fun games. Think about the huge hammers for this. Or if you want, you can just jog from one ride to another. This can be very good for you. It’s recommended that you lighten up. Forget about your reports just for this day.   

Straighten your garden. If you don’t have time to leave your premises, you can just go to your backyard. Trim down your grass and replace your flowers. Trust me, in just an hour, you’ll be sweating like a professional athlete.
Heavy gym equipments are not the only things that can help you get fit. Throw your dumbbells and get your backpacks, garden rakes and a bottle of water. Let’s do the alternative exercises to be physically and emotionally fit.

Toni Okeson is a mother of two and always checks for discount Theme Park Coupons before heading out with the kids. This site offers specials for just about every theme park in the U.S., including Walt Disney Coupons for all 9 of their U.S. parks
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Thursday 8 December 2011

How Probiotics Can Help Improve Your Health
December 08, 2011 6 Comments

Physicians who are associated with the modalities of complementary and alternative medicine are quick to recommend probiotics to their patients.

Although not new, its recent resurgence on the market, packaged in different forms, has sparked interest from individuals interested in natural health.

Probiotics is said to be an immune system booster that protects and fights against disease processes by enhancing our own humoral defenses.

As many questions arise as to the potential benefits of probiotics, we have provided answers to some of the most popular questions asked of its applications.


What are Probiotics?

Probiotics are a type of microorganism found in fermented foods such as yogurt. They are also referred to as the "good bacteria". Researchers have been studying probiotics for several years and found that there are many potential health benefits. Studies have shown that probiotics can help treat diarrhea, lower blood pressure, boost the immune system, reduce cholesterol level and prevent inflammation.

How do probiotics help treat diarrhea?

Diarrhea is a condition that occurs when food or fluid passes through the digestion system too quickly. Probiotics help prevent diarrhea by promoting normal digestion. They also help reduce some of the symptoms that are associated with gastroenteritis (stomach flu).

How do probiotics help lower blood pressure?

Ace-Inhibitors are a class of medications commonly prescribed to treat high blood pressure. They work by regulating ACE, which is one of the enzymes that control blood pressure. Researchers believe that probiotics work the same way to reduce blood pressure.

How do probiotics help boost the immune system?

There has been evidence to suggest that probiotics can help boost the immune system. Natural killer cells and T lymphocytes are the parts of the immune system that are responsible for fighting infections. Researchers believe that probiotics can help increase the number of T lymphocytes and natural killer cells.

How do probiotics help reduce cholesterol level?

There have been studies done in animals that suggest that probiotics can help reduce cholesterol level. Bile is a fluid produced in the liver that helps reabsorb cholesterol. Researchers believe that probiotics help break down bile, which prevent cholesterol from being reabsorbed in the bloodstream.

How do probiotics help prevent inflammation?

Chronic inflammation is the root cause of numerous health problems. Probiotics can help prevent inflammation from occurring. Researchers believe that probiotics help prevent white blood cells and fluids from accumulating in the blood vessels.

Other conditions that probiotics may benefit:

There has been evidence to suggest that probiotics can benefit the following conditions:

*eczema
*cold
*the flu
*bladder cancer
*colon cancer
*Irritable bowel syndrome(IBS)
*yeast infections
*urinary tract infections
*intestinal infections
*lactose intolerance
*ulterative colitis
*dental caries

How can I get more probiotics in my diet?

Yogurt and low-fat dairy products are the best sources for probiotics. They are also found in soy products and certain juices. You may also want to consider taking a supplement, but it is wise to consult with a doctor before doing so.


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Sunday 4 December 2011

Diet Frustrations: Is Morning Snacking Really To Be Blamed?
December 04, 20111 Comments

To snack or not to snack, that is the question? Which one serves as the right guideline worth applying to your diet program?
                                                                
A recent study published in the Journal of the American Dietetic Association revealed that snacking between breakfast and lunch is likely to ruin your weight loss plan by packing on extra calories.

Women who avoided snacking in the midmorning were likely to maintain a weight loss of 11 percent of body weight over the course of a year as opposed to those women who chose to snack; their snacking accounted for a weight loss of only 7 percent of body weight.

This new data contradict previous weight loss studies that show snacking as a healthy habit to incorporate in your diet to stave off cravings and reduce overeating at meal times?  

A few weeks before this no munching guideline was announced, another published study outlined that people who “snack have diets that are slightly healthier overall than people who don’t snack.”  Both studies’ have opposing viewpoints and were published within the same month. It is no wonder why a large number of individuals are frustrated with changing diet rules and misleading headlines on weight reduction. So which is the real healthy weight loss solution?

The study is available online; gather your individual perspective on the recommended guidelines for dieters instead of accepting snippet reports. Gain insight into the reason why morning snacking was underscored as counterproductive to weight loss. 

Morning snacking is not the cause but a precursor to psychological and emotional cravings not borne out of hunger. Individuals who consume snacks less than 2 hours after a meal are likely to carry-out “mindless snacking habits” throughout the day.  Emotional eaters tend to reach out for comfort foods such as: doughnuts, chocolates, fries, and other decadent high calorie snacks. Overall, they consume more calories at each meal.

Researchers, who conducted the study, stated that “the urge to grab a snack during the relatively short time between breakfast and lunch could be a sign of generally less healthy eating.” The same researchers also say “eating healthy snacks can help dieters reach their goal by staving off hunger.”

If you are still on-the-fence as to which snacking rule to comply with just remember this: the bulk of your food intake should come from fruits, vegetables, and whole grains. To get the recommended amount in your diet without supplements requires that you snack.  Snacking on healthy foods, counting calories, and getting a brisk walk for 30 minutes a day is the right start to any diet plan.

Article first published as Diet Frustrations: Is Morning Snacking Really To Be Blamed? on Technorati.
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Saturday 3 December 2011

Are The Elliptical Machines Bad For Your Knees?
December 03, 2011 2 Comments

An elliptical machine, also known as a cross trainer, is a piece of equipment that is commonly used in walking and running exercises.

A common question asked by many is whether elliptical machines have a bad effect on the knees? The truth is that elliptical machines are beneficial to one's general health as they help burn excess calories in the body. As for the knees, they help in building strong muscles for a perfect knee fitness for those with weak knees. This will provide stability when walking, running or standing for long hours.

Unlike other machines, an elliptical machine has a reduced impact, which is not bad for the knees. While training with this equipment, the foot doesn't leave the paddle so the strain in the joints is far reduced. In fact, working on an elliptical machine is highly recommended for people who have suffered knee injuries before. Minimal workout on this machine will help heal the destroyed knee ligaments in a shorter period of time.

Research done by leading institutions like Harvard University highly recommend the use of elliptical machines to patients who have knee injuries. Studies show that elliptical machines reduce the likelihood of knee joint complications, heal the muscles around the knees, and make them strong as they were before.

The majority of body therapists and physical trainers have included an elliptical machine workout in their programs, especially to patients who have suffered knee damage. They claim that regular exercise on these machines help reduce the amount of pain on the wounded knees and slowly regains motion as the knee heals within the required period of time. For knees that may seem to have changed their position, an elliptical machine workout helps return the knee back to the original point with no strain at all.

Though good for knees, elliptical machines should be set to the standard settings of one's preference and ability. Patients with knee injuries should follow the advice of their physicians so as not to damage their knees permanently. A prolonged rigorous workout may damage your knees with time or cause unending pain to them. They also may not be the best solution to those who want faster results to heal their knees within a short period of time.

If you're wondering whether an elliptical machine is bad for your knees, the facts speak very reassuringly for themselves. If carefully used, the impact on your knees is positive and with long lasting benefits.
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About the author: K. M. Morgan is the blogger behind the reviews of elliptical machines blog. It's a free website he uses to share reviews  about the best selling elliptical machine brands (i.e. Proform elliptical reviews) to help people compare the products available on the market and save money.
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Tips for Recovering from Sports Injuries
December 03, 2011 2 Comments
















As an athlete the longer you are incapacitated, the harder it is for you to get back on form and compete. Yet, it is essential that you don’t push your body too far too soon or you could risk further injury.

So what can you do?

If you are looking to reduce your down time, then there are a number of techniques you can do to decrease joint pain and get yourself literally back on the track.

Coping with Sports Injuries

Physical rehab is only part of the recovery process. To help reduce your down time, it is essential that you also use psychological skills, as your reaction to an injury could prevent you from recovering faster.

Denial, anger, sadness, depression… all of these emotions can set you back if you let them as they will prevent you from focusing on your recovery and getting better.

For this reason, you need to find out and accept the following. Only by doing so can you recover quicker:

- What is your diagnosis?
- How long will it take you to recover?
- What is the purpose of the treatments they are offering you?
- What can you expect from rehab? What will you be expected to do?
- Are there any alternative workouts you can safely do?
- How can you spot if you are getting worse?

Many athletes make the mistake of playing through the pain and ignoring the advice of physiotherapists, but this could be a huge mistake.

Without properly addressing your injury and giving it time to heal, you could potentially cause yourself permanent, more damaging injuries which could prevent you from competing for good.

That is why we recommend doing the following:

• Accept responsibility for your injury – you need to accept that you have an injury and that only with positive thinking can you take control of your recovery process. Do not dwell on the past and who caused it. Focus on your recovery.

• Stay positive – you need to be committed to recovering from your injury, and this means going to physiotherapy, working hard and listening to the advice of health and athletic professionals. Avoid any negative or self-defeating thoughts and remind yourself that you can recover and that you can succeed.

• Get support – do not isolate yourself from your friends, family or team mates. Instead let them be a shoulder to your recovery and let their encouragement spur you on.

• Set realistic goals – be realistic with your recovery time and don’t expect too much too soon. Instead, set training challenges that focus more on recovery than your performance.

• Maintain your fitness – depending on the type of injury you have, you can modify your training routine and keep your fitness levels up. Aim to include cardiovascular and strength training as they can help you to experience natural pain relief as well as strengthen your injured ligaments/muscles.

For example, if you cannot run – swim or cycle.

• Compression sportswear – even without injury, compression sportswear helps to reduce the risk of muscle injury and can assist with your recovery.

• Follow the right form of treatment – most sports injuries are treated using the following formulation: PRICE –Protect, Rest, Ice, Compression, Elevation and Stabilise.

When you injure yourself, initial inflammation will normally last 5 days. During this time it is important that you address signs of inflammation, joint/ligament pain, swelling and loss of mobility as they will influence your long term recovery.

Prevention

Some sports injuries are simply unavoidable especially in contact sports; however there are a number of steps you can take to prevent a sports injury from happening or from happening again. Try to incorporate the following into your routine:

• Properly warm up – stretch and get your heart pumping before you begin training
• Take time off – your body needs at least 1 day off a week to recover
• Wear the right clothing – pads, helmets, mouthpieces etc should all be made to fit, ensuring for thorough protection
• Strength training – conditioning exercises can help to strengthen your muscles and improve flexibility
• Assess your pain – if you feel any amount of joint pain, stop and drink plenty of fluids (this can prevent heat injury)

It is possible to be the athlete you’ve always wanted to be. Just be careful to use the right kind of joint pain relief for your injury and ensure that you do not try to do too much too soon. With the right steps you can take control of your recovery time.

This post was written by Crispin Jones on behalf of Provailen, an option for natural pain relief and joint pain relief.
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Sunday 27 November 2011

Acupuncture for Kids – How safe is it?
November 27, 2011 2 Comments

Picture a child under several needle punctures without any form of sedation.  Would you consider it, if your child were ill and not responding to conventional medical treatment?  A surprising number of parents have.

Although the action of taking your child to see a trained acupuncturist may seem unnatural for some parents, for others it seemed the only course of remedy. Their willingness to have their children undergo this traditional Chinese practice have enabled  research  studies to  be conducted, which  has since provided evidence for its  acceptance into Western culture.

Acupuncture is an alternative treatment modality that reportedly offers curative benefits to patients for specific types of ailments through insertion and manipulation of thin needles in the body.

After careful review of studies spanning 60 years, Dr. Sunita Vohra, professor in the Department of Paediatrics and her colleagues of the University of Alberta in Edmonton assert “acupuncture is safe for children.”  The study was recently published in the Medical Journal, which now joins other peer reviewed evidence-based standards.

The recurring theme throughout the study, however, is one that strongly touts the treatment safe, only when administered by trained practitioners. Based on review of 37 studies in over half a century Dr. Vohra decisively concludes the procedure safe for children.

In the findings, 1,422 children were successfully treated with few exceptions of mild adverse effects dominating the reports. These adverse effects included pain, bruising, bleeding and worsening of symptoms occurring in 168 of the 1,422 children in the studies.

Severe effects were also reported. Twenty-five (25) serious events occurred in children with needle acupuncture; the majority of cases resulted in thumb deformity, usually after 1 year of treatment. 

Also, “five serious infections consisted of one case of HIV, one sacroiliitis, one septic arthritis of a lumbar facet joint, a pyogenic spondylitis, and a case of sub-periosteal abscess and osteomyelitis of the frontal bone.”  These reports reflected sub-standard sterile technique in performance of the procedure.

In one serious event a boy died having received a cardiac rupture. The autopsy report revealed needle holes in the diaphragm, the pericardium, and right ventricular wall, for which the cause of death was deemed puncture of the heart.

“Current acupuncture regulations precisely detail protocols intended to maximize the safety of acupuncture practice, including procedures for sterilization and needling in the areas of organs,” researchers said.  They however, added that “it is unknown what regulations were in place at the times and places of these adverse events.”

For parents to take their children to an acupuncturist for treatment imply that: either they believe in the health promotional benefits of homeopathic medicine or have resorted to its technique, having exhausted all options in the medical system. Despair and lack of satisfactory answers for their children’s ailments are compelling reasons why parents will seek alternative forms of therapy.

But can this review convince a wider cross-section of families that acupuncture is safe for their children?  Based on what researchers have said “the small number of participants included in the reviewed studies has limited the ability to draw conclusions about the overall safety of pediatric acupuncture,” they acknowledged.

Article first published as Acupuncture for Kids – How Safe is it? on Technorati.
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Saturday 19 November 2011

How to create a detox diet
November 19, 20110 Comments
146:365 - Peppery Orange by Nomadic Lass

If you are genuinely interested in freeing your body from the damaging effects of toxins, following a detox diet once a month can help.

Proven to eliminate free radicals which can damage cells and reduce the efficiency of your metabolism, following a detox plan for a few days a month can help to improve your health and ultimately your weight loss over the long term.

Where do I start?

Before you jump on the band wagon and sign up for the latest celebrity diet, stop. Celebrity diets are notorious for cutting out major food groups in their quest to trigger weight loss and can often leave you feeling fatigued, dizzy and deprived of essential nutrients.

To detox properly, you need to incorporate the following kind of dietary plan:

Breakfast

  • Swap milk for water and make some porridge topped with banana, raisins and sweetened honey
  • Mix a healthy fruit salad with natural yoghurt and a sprinkle of oats
  • Create a fruit smoothie using fresh fruit, natural yoghurt and honey (if you like it sweet)
  • Cover muesli with some oats, seeds, nuts and dried fruit before finishing with some natural yoghurt

Lunch

  • Combine some vegetables or lentil soup with 2 oatcakes
  • Top a freshly baked jacket potato with tuna mixed with sweetcorn and natural yoghurt. Serve with a side of salad
  • Serve rice cakes with rocket, avocado, tomatoes, basil and black pepper before finishing with a handful of unsalted nuts
  • Create your own homemade guacamole from avocado, lemon juice, fresh chilli, tomato and garlic and serve with vegetable crudités and oatcakes
  • Try fresh avocado served with prawns, salad, balsamic vinegar and lemon juice
  • Serve a grilled cod fillet on a jacket potato and finish with steamed vegetables

Dinner

  • Create your own Chinese stir-fry using bok choi, spring onions, mushrooms, bamboo shoots and beansprouts in a little olive oil, garlic and ginger. Finish with brown rice
  • Combine a baked jacket potato with a salmon fillet and steamed vegetables
  • Combine a selection of vegetables (onions, mushrooms, peppers, courgette and leek) with prawns and fry before finishing with tomatoes, black pepper and tuna and a side of noodles
  • Stir fry onions, peppers, baby sweetcorn and mushrooms before combining with tomatoes, white wine vinegar and honey. Serve with brown rice
  • Create your own potato and bean casserole using onions, carrot, parsnip, potatoes, beans and garlic

These are just a handful of meal choices you can make whilst detoxing. However it is important to remember that this is not a long term dietary choice as you need to eat a balanced diet which includes lean meats, fibre and dairy products to ensure your body gets plenty of protein and calcium to build strong bones and muscles.

For this reason, only incorporate this dietary plan into your routine for a few days each month – though there is no harm including some of these meal options in your day to day diet – and make sure to eat a balanced diet of all your major food groups.

Alternatively, why not add a detox product into your dietary plan? Detox drinks and supplements can help to cleanse your system without having to cut dairy, meat and the occasional treat from your diet.

Instead you can healthily eat in moderation and continue enjoying food without feeling guilty.
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Tuesday 15 November 2011

Acne – Why Do You Get It? How Do You Get Rid of It?
November 15, 20110 Comments
Few of us escape without some experience with acne. Whether it’s just a passing meeting or a full-blown relationship, acne is not a pleasant encounter for anyone.

The term “acne” actually covers a variety of skin conditions from red scaly skin to blackheads to pinheads to pimples.

The skin structures of hair follicles and their accompanying sebaceous glands are what are involved, and that’s why most acne breakouts are seen on the face, chest and back, places where these structures are the most dense. However, cystic acne will also show up in the armpits, groin, and on the buttocks – places where sweat commonly collects in the hair follicles.

Many of you are probably most familiar with acne as a condition of adolescence. This is because during puberty the increase of testosterone (yes, for both boys and girls) exacerbates the situation. However, many adults also suffer from acne well into their 30’s and 40’s. And due to hormonal changes pregnancy can also cause an acne flair-up.

Unfortunately, if you experience a severe bout of acne, scarring can result – both physically and emotionally.

So whether you’re a teen, a pregnant woman, or a 40-something businessman, the following information on acne treatments might just be what you’ve been looking for. As a dermatologist I’m happy to let you know that today there are some truly remarkable acne treatments available from your medical specialist.

1. ELOS Blue Light Acne Laser. This laser treatment specifically targets and destroys acne bacteria, in addition to shrinking oil glands and thus decreasing oil production. The best results are seen when the treatment is performed once every 2 weeks for 10 weeks total. Treatment is comfortable and you're able to resume normal activity immediately after treatment.

2. PDT for Acne.  Photodynamic Therapy (PDT) is a unique and highly effective treatment for moderate to severe acne. There are 3 steps to this treatment: 1) Gentle microdermabrasion  2) Application of the light-absorbing agent Levulan. 3) ELOS blue light acne laser. The best results of PDT are seen with 2 or 3 treatments performed once every 4-6 weeks.

3. Chemical Peels. The best peel for a mild acne treatment is the gentle glycolic acid Vivite "peel with no peel.” This brightens and exfoliates your skin plus gives it a beautiful glow with no downtime. Chemical peels are great to give your skin a quick fix before special events.

4. Cortisone Shots. This is ideal for the cystic acne that rears its ugly head during menstrual periods and times of stress. One quick and easy injection to the pimple and within hours it is smaller and flatter and by the next day the pimple can be completely gone. No downtime and no hassle.

5. Extraction. This is performed to unclog pores and smooth bumpy skin caused by whiteheads and blackheads. Regular extractions are important in breaking the cycle of acne and improving the appearance of your skin.

As you can see there are many choices available for treating acne.  Acne no longer has to cause physical discomfort or emotional pain. Talk with your dermatologist today to find out what treatment is best for you.


Dr. Tess Mauricio, “America's Favorite Dermatologist,” is an author, renowned international speaker, physician educator and nationally known media personality. This San Diego dermatologist is the Founder of Scripps Ranch Dermatology & Cosmetic center in San Diego and Dr. Tess Dermatology in La Jolla, California.  


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Saturday 5 November 2011

Skin Rejuvenation:  A Review Of Botox
November 05, 2011 4 Comments
Usually by age 30 expression lines begin to set in. Over time, what becomes most noticeable in the mirror are frown lines around the forehead,  crow's feet of the eyes,  and laugh lines around the mouth.

Although natural anti-aging remedies continue to produce glowing skin results, many persons feel nature could use a little more help. Such persons have questions they want answered on Botox.  If this is your thinking, then this review is for you.

Botox is clinically renowned to rejuvenate skin and is the primary agent behind many satisfied clients.  Here are a few commonly asked questions and useful information on the product:

How long does Botox treatment last?

If you are considering having Botox then one of the most likely questions you will ask is: "how long does Botox last?" It is best to first understand exactly what Botox is to give you a greater understanding of the  Botox procedure. Botox is effectively a neuro toxin which is produced naturally by a bacterium called Clostridium Botulinum. The way Botox works is by blocking the electric signal that is passed along our nerves to various muscles within our body and face. By carefully injecting Botox into certain nerves within the face, you can prevent the contraction of the target muscles. For example, one of the most common uses of Botox is to treat the frown lines that appear in the forehead. The reason these frown lines appear is because of the contraction of muscles within the forehead. If these muscles are relaxed by using Botox, then the frown lines will disappear. Although 99% of Botox injections are carried out for cosmetic purposes, Botox does have some medical benefits too. Botox can treat excessive sweating and Botox for migraines are both examples of conditions that can be treated using Botox.

How effective is Botox and how long does it last?

Botox is extremely effective at treating certain imperfections of the face including frown lines and crow’s feet, although the results are not permanent. The effects of Botox will typically last for around 4 months although there is some variation between individuals. The following lists the factors that are most likely to affect how long Botox will last:
Genetics: Some people will find that the effects of Botox last longer for them and this is just due to how quickly their body metabolises the toxin. There is no way of knowing this before you have your first Botox injection.

Age: The results of Botox will normally last for longer if you are younger.

Repeat treatments: Botox typically lasts longer if you are having it done for the second or third time. The reason for this is that there is some underlying weakening of the muscles following Botox so if the procedure is repeated the results will last even longer. Although this is the case, the maximum length of time Botox will last is 6 months.

The extent of the wrinkles etc.: Botox has its limits and cannot treat deep frown lines or excessive wrinkles. Botox is not a miracle cure and if you have extensive wrinkles that need treating you will have to consider a surgical procedure such as a face lift.

In summary you can expect the effects of Botox to last for around 4 months with an absolute maximum of 6 months. The results are generally extremely impressive and most people choose to have the procedure repeated a second or third time to maintain the same results. It is rare to experience any problem with Botox and the downtime is practically zero meaning it is an extremely convenient treatment. Just make sure you take into account the fact that you need to repeat the procedure when you are calculating the cost of Botox. This is the main disadvantage of Botox as it is not actually treating the underlying wrinkles; rather it is temporarily disguising them! Once you stop using Botox the wrinkles will return!
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Monday 31 October 2011

Type 2 Diabetes – Are We Doing Enough to Raise Awareness?
October 31, 20110 Comments
Is type 2 diabetes taken as seriously as it should?  Mainly a preventable disease, its alarming rise has become as acceptable and downplayed as obesity. In fact obesity is the common thread that binds early onset diabetes.  Diabetes is not given the serious attention that it deserves, partly because the cause and effect of diabetes is not clearly defined.

Diabetes: Defined
Type 2 diabetes is a disorder of the pancreas in which needed insulin is not produced in adequate amounts in the body to metabolize blood glucose [sugar] for the cells. Without insulin the cells are starved of glucose, even amidst high levels in the blood. This is called hyperglycemia and is the primary contributor to cardiovascular diseases in diabetics.

When our cells are unable to metabolize glucose, it compensates for lack of energy by releasing stored fat and protein, broken down into ketone bodies. Because ketone bodies are acidic substances an individual is also at risk for ketoacidosis [formerly called diabetic coma].

Causes of Diabetes
Type 2 diabetes is mainly a “lifestyle” disease.  Once prevalent among 40+ age groups is now common place among adolescents. Overwhelming evidence points to poor nutrition and lack of exercise as the primary cause. Ignorance and poor management of the disease introduce the second part of the equation.

Diagnosis of type 2 diabetes runs parallel to the rise in obesity.  In fact the Centers for Disease Control (CDC) links obesity-diabetes-inactivity much like a revolving door, one begets the other.  It is the 6th leading cause of death in the United State, with 1.3 million cases diagnosed per year.

Adding to this problem is a worsening economic climate. Increasing poverty among ethnic groups (Hispanic, Native American, Afro-Caribbean) limit choices to cheaper, less nutritious food selection.
         
The National Science Foundation (NSF) released a study published by New England Journal of Medicine supporting the fact that families who moved from poverty to marginally better neighborhoods experienced long-term “reductions in diabetes and extreme obesity.”

Effects of Diabetes on the Body
Diabetes effects are insidious. Many individuals are unaware of the disease until serious complications develop.  Hyperglycemia causes blockages in blood vessels of the eyes, kidneys, and nerves. Plaque buildup and narrowing of the arteries are common causes of heart diseases and stroke among diabetics. Poor circulation is another reason for foot amputations from gangrene.

So how do we address this epidemic? Direct educational campaign is a start. Clear understanding of diabetes, its cause and effects must become an active part of more governmental and private agency campaigns.

 Education and management are half the battle won against diabetes, the other half is up to you.
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