Archive for: November 2012

How to Lose Anxiety

How to lose anxiety? is the most common question anxiety patients raise. As anxiety disorders are becoming one of the most common disorders in the whole world, several studies on the causes and treatments are also conducted by researchers. Major anxiety disorders include separation anxiety disorder, panic disorder, generalized anxiety disorder (GAD), specific phobias, obsessive-compulsive disorder, post-traumatic stress disorder and social anxiety disorder. These disorders may result from genetics, brain chemistry, medical conditions and life experiences. Studies show that anxiety disorders can be passed down by parents to their children. This means that family members are at risk of developing anxiety when a member is already suffering from it. There are also no specific causes for imbalances in the levels of neurotransmitters, the chemical messengers in the brain, however, unhealthy diet and too much stress are said to trigger these imbalances.

Drug and alcohol abuse can also result to anxiety disorders for alcoholic beverages and prohibited drugs are stimulants. Life experiences such as violence, sex abuse, sudden death of a loved one, poverty, unpaid debts, loss of a job, unexpected pregnancy, public humiliation and other life-changing and life-threatening events may result to post-traumatic stress disorder. Anxiety patients may experience flashbacks or nightmares regarding their experiences that make them experience extreme fear and nervousness. Anxiety sufferers needed immediate attention and treatment for these disorders are chronic, worsens overtime.

Fortunately, any type of anxiety disorder is highly treatable. Studies show that therapies and herbal medicines are becoming anxiety treatment alternatives these days because of its promising results to the patients who have tried it. Anti-anxiety medications such as benzodiazepines or tranquilizers, antidepressants and beta-blockers are widely-used anti-anxiety treatment however, because of its known side effects such as insomnia, depression, confusion, stomach upsets, lightheadedness, nausea and vomiting.

Natural treatment is still the better way to go in treating any diseases and disorders. Therapies such as cognitive-behavioral therapy and exposure therapy are the two most common therapies that are used to reduce anxiety. Aromatherapy is also said to be effective in relieving anxiety. Essential oils such as lavender, rosemary, peppermint and chamomile can be mixed with the water for bathing as this can give soothing and calming effect, and have positive effects that can improve performance and mood. Herbal medicines such as kava kava, catnip, valerian root, hops, lemon balm, passion flower and motherwort are said to be effective in treating anxiety. However, always consult to your doctor first before taking such medicines to avoid any complications.

Exercising regularly also works wonders on your body mind and body. Healthy body results to healthy mind. There are several reasons why exercising can reduce and relieve anxiety. Running, swimming, long walks or playing your favorite sport can distract you from thinking of your worries and problems. Sweating out while exercising or playing can also help in releasing excessive anxiety and stored up adrenaline which makes you feel relax afterwards. The bottom line is, being healthy is still the first giant step you can take to prevent any diseases or disorder. It can help improve your mood and help boost your self-confidence and self-esteem which then helps in fighting stress, depression and anxiety.

How to Increase Calorie Intake without Getting Full

Bodybuilding isn’t just about lifting weights. Carving raw muscle requires a tremendous amount of calorie intakeĀ and nutrients to fuel the bulk. While most people are worried about cutting calories, people who want to sculpt their bodies have the opposite goal: to add as many calories as their body demands, sometimes as many as 20 calories per pound of body weight.

That can feel like a lot of food to somebody unaccustomed to eating so much. The temptation to eat junk food, fast food, and other useless calories grows more tempting by the day. Gorging out on vegetables is not for everybody and other raw foods have a tendency to be just as filling. If you have a naturally low appetite, you’ll find clean bulking to be difficult in the beginning.

The good news is that there is never any need to suffer through a diet you don’t enjoy. Bulking is hard work, not exactly fun in the strictest definition, but the process is so much easier when you can eat what you like. That doesn’t mean cheeseburgers, though the alternatives are just as good!

Light Foods, Dense Calories

Anything high in calories and good macronutrients, but low in physical density, can provide the boost you need without weighing you down. Puree your vegetables instead of eating them whole. Eat those fatty pieces of steak but skip on the mashed potatoes. Try whole eggs instead of egg whites to pack more calories in single punch. Raw protein bars with dried fruit can pack quite a punch as well.

We suggest reading this super article on how to gain weight fast so that you can learn the proper way to implement a new diet that fits your workout plan. Make sure to talk to your doctor, trainer, or nutritionist to clear any major diet changes and don’t forget to log your results. Tracking your progress is a great way to stay motivated while uncovering surprising details about what works best for you. You never know what you’ll find after tracking your meals and weight gain over the coming months.

Don’t be afraid to drink shakes when you can’t get your daily calories any other way. Try not to rely on them for the majority of your daily cal intake but don’t let this valuable resource go untapped when you need it. Use shakes as an intermediary until your appetite catches up with your bodybuilding goals.

A high calorie diet might require months of adjustment, or you may be able to power through after a few simple modifications. If you don’t like the results you see, change something up and try again, the results will come through perseverance it doesn’t matter how lean or skinny you are, how small your frame may be, or how high your metabolism.

What Makes Japanese Cuisine A Healthy Choice Of Diet?

The saying “you are what you eat” should not be taken for granted. Truth be told, we need to feed our bodies with healthy and wholesome foods so that we maintain their overall well being. Japanese foods and seasonings are colorful, healthy and have high nutritional value.

The preparation of the foods is done carefully so as to maintain low calorie content, thus those who eat them do not have weight issues. The main types of foods served are fish, meats, rice, noodles, eggs, beans and vegetables. Pickles, sea weed and sesame are also used to make foods more tasty and colorful. Below are the distinct features that make Japanese cuisine a healthy choice of diet:

1. Variety of foods are served with varied food textures and food colors that are prepared with different flavors to confuse the brain that the food is a lot thus giving it a feeling of fullness. One will end up eating fewer calories in order to watch their weight quantities. Restaurants serve foods in small portions and in different plates that also trick the mind that you are eating a lot thus triggering the feeling of fullness.

2. When you walk into a Nashville Asian restaurant you will find that they offer cancer-fighting fruits and vegetables and are prepared in the healthiest ways possible like stir frying with minimal fat and steaming. Many chefs take time to study nutritional value of different foods and prepare dishes that will be of great beneficial value to the body.

3. Incorporating rice in different meals even breakfast provides the body with complex carbohydrate that is low in fat content but also fills the stomach. This can be served in every meal including breakfast. Brown rice contains starch that burns fats and it is eaten since it is a whole grain and is high in fiber content that helps in digestion and maintaining food longer in the stomach.

4. Fish like salmon and sardines are a great source of omega 3 and normally used as the main protein source as opposed to red meat which leads to the unwanted fats commonly known to clog arteries and cause obesity. Soy products like beans and tofu are also used as healthy protein alternatives.

5. Tea is a common beverage consumed at any time of the day. Green tea, either hot or cold, depending on personal choice, is the most common that is served free at the end of the meal in most Japanese restaurants. Green tea increases body metabolism, thus helping to maintain body weight, lower blood pressure, prevent cancer and maintain glucose levels hence preventing insulin spikes among diabetic people.

Major Reasons For Taking Up Pelvic Exercises

Pelvic floor exercises are also referred to as kegel exercises and they are taken to strengthen the pelvic floor muscle. Many women experience problems with their pelvic muscles due to certain reasons such as frequent urination and lack of bladder control. With these problems, it is not easy for you because you cannot lead the normal life. The pelvic muscle gets weak due to aging, child birth, obese or surgeries. There are many advantages you can realize by taking up pelvic exercises and some of them include:

Urinary incontinence

The exercises help greatly when it comes to urinary incontinence. When taking these exercises, you are required to squeeze your muscles in a manner similar to that of stopping the normal flow of urine. Child birth and pregnancy are common causes of weak pelvic muscles and thus, it is important for a pregnant woman to take these exercises before the child is born. Aging can also cause this problem and one can tell it when they cough, laugh or sneeze. When taken properly, these exercises can strengthen your muscles and make you gain a better control of your urine bladder.

Pelvic organ prolapsed

Pelvic organ prolapsed is a condition that occurs when the upper abdominal organs like the vagina moves away from its normal position. These patients are often encouraged to take exercises because when done in a proper way, the pelvic floor exercises will make you prevent pelvic organ relapse. These exercises can help you in retaining the upper abdominal organs to their normal position.

Easier childbirth

During child delivery, a mother is required to have stronger abdominal muscle, thighs and back. These exercises can help you strengthen the pelvic muscles and make child delivery a bit easier as it strengthens and conditions the muscles required during delivery. They also make you feel comfortable as the delivery time gets closer because they help in increasing the pressure on the pelvic muscles.

Improved sexual functioning

Pelvic muscles are responsible for contractions that cause orgasm in both women and men. Exercises help you to strengthen the pelvic floor muscles and assure you of stronger contractions and orgasm. The exercises help in increasing the flow of blood to the sexual organs and make you feel more of each other as partners. Pelvic floor muscle exercises are encouraged for most couples as it helps in improving your sexual part of life and it makes you experience a more enjoyable moment during sexual intercourse.

Weight Loss Is Possible!

My weight loss story is far from special. I don’t share this to brag or to set myself upon a pedestal, but to show that successful weight loss is possible! Not only is it possible, but it is so rewarding!

Determination: The Best Weight Loss Product

I was determined that I would not always be big. Determined that I would be able to swing myself across the monkey bars again. Determined that I would one day be comfortable in my body and proud of how I looked. This determination drove me to work hard, to not give up, and to stick it out to the end. I didn’t spend money on weight loss products, rather I spent sweaty hours changing my lifestyle and feeling the satisfaction that came along with it. Determination drove me to stick to it through the thick and the thin and not be satisfied until I reached my end goal and my healthy weight. Now I am in better shape than I ever have been and I am proud of who I am and how I feel.

Results That Mean Something

18 months. That’s what it took. 1 1/2 years and I was 38 pounds lighter with over 10% less body fat. Sure, the pounds and the sizes are a great measurement, but those are not the results that matter to me. I can swing myself across the monkey bars, run around carrying my 20 pound baby, and wear pants that are 4 sizes smaller. I am happy, healthy, and loving life. These are the results that matter.

How Did I Do It?

I am often asked how I did it. I have no method to tell you, no personal trainer to recommend, and no great diet. I lost weight the right way – with diet and exercise. I controlled my portions, ate from every food group, and sought unprocessed whole grain foods. I made exercise my number one priority each day and incorporated high-intensity interval training and strength training to my weekly workouts. There you have it. Fitness and nutrition were my stepping stones to a much better lifestyle.