Body Mass Index
http://www.nhlbisupport.com/bmi/
3.20.2009
10 Steps to Bringing New Life to Your Liver
1. Drink plenty of water. Fereydoon Batmanghelidj, M.D. is one of the world's foremost experts on the therapeutic value of water. He suggests that half of your body's weight is the number of ounces of water to aim for each day. For example, if you weigh 120 pounds, 60 ounces of water is your goal. I have seen the beneficial effects of this formula in the clinic with many patients over the years. Also, drinking a glass of warm water with lemon first thing in the morning will support your liver's natural detoxification processes. By the way, dehydrating beverages such as coffee and alcohol don't count towards your total water intake.
2. Eat vegetables every day, especially greens. In TCM, the color green is associated with the liver. When choosing your salad fixings, go for the organic spring mix instead of the iceberg. Your liver will love a variety of greens such as kale, spinach, and collard greens. The color green in these vegetables comes from chlorophyll, a substance plants use to trap the energy of the sun. Go ahead--eat some sunshine!
3. Add sour-tasting foods to your diet. These include citrus fruits (sprinkle lemon in your water and on foods such as fish and vegetables), raw apple cider vinegar (good for balancing pH--try two tablespoons in a glass of water, or use with olive oil on your salad), and sauerkraut (which contains beneficial bacteria). With our over-sugared, over-salted palates, we often overlook sour-tasting foods. According to TCM, the sour flavor is associated with the liver, and it enhances bile flow.
4. Avoid toxic fats, eat beneficial ones. Decrease your consumption of trans fats and partially-hydrogenated oils. Toxic fats put an unnecessary burden on the liver, further stagnating qi flow. Emphasize organic, unprocessed oils (such as olive oil and flax oil) in your food preparation. Increase the use of fish that is low in mercury, avocados, nuts, and seeds in your diet. Consider supplementing your diet with an Omega-3 supplement to boost your essential fatty acid intake. Omega-3 supplementation has been shown to decrease cardiovascular disease risk, and it can reduce symptoms of arthritis, depression, cognitive decline, and a seemingly endless list of health challenges.
5. Reduce your sugar consumption. On average, Americans eat 137 pounds of sugar a year! It's the hidden sugars that often add up. Watch what you add to foods like cereal and coffee. Read food labels and avoid overly sugary choices. Know that "fat free" foods can be loaded with sugar, and actually increase triglycerides, a fat in your blood. Eat whole fruits rather than drinking fruit juice.
6. Eat close to nature. Often simpler is better. Select the best of what comes from Mother Nature, and avoid artificial ingredients and toxic sweeteners by eating less packaged foods. Go organic as much as possible. You might be surprised that peaches, apples, and bell peppers top their list of the "dirty dozen"―foods recommended especially to be purchased in their organic version.
7. Incorporate more conscious breathing and exercise into your routine to boost circulation and enhance overall liver function. Choose a form of exercise that you enjoy, and remember to breathe. In traditional Chinese cultures, you can see people doing qi gong, which emphasizes breathing and movement specifically designed to promote the smooth flow of qi.
8. Choose to be joyful by cultivating a spirit of gratitude, and regularly forgive others as well as yourself. In TCM, the emotion that contributes to stagnant liver qi is anger, especially repressed anger. The virtues that free the liver qi are forgiveness and a release of judgment towards self and others. In China, when someone is angry, they are said to have a toxic liver. In fact, a morning greeting there translates to "How is your liver?"
9. Reduce or eliminate your use of alcohol, nicotine, and caffeine. These substances can become very addictive, masking a greater imbalance in our physical, emotional, and spiritual health. Taking these suggested steps to give our liver some TLC can be part of a comprehensive program to heal our reliance on potentially harmful chemicals.
10. Schedule time for self-care. Get a massage, take a yoga class, etc. I say schedule because I've noticed something in our 24/7 culture. This is that if we don't put taking care of ourselves on our own list, it often doesn't happen.
2. Eat vegetables every day, especially greens. In TCM, the color green is associated with the liver. When choosing your salad fixings, go for the organic spring mix instead of the iceberg. Your liver will love a variety of greens such as kale, spinach, and collard greens. The color green in these vegetables comes from chlorophyll, a substance plants use to trap the energy of the sun. Go ahead--eat some sunshine!
3. Add sour-tasting foods to your diet. These include citrus fruits (sprinkle lemon in your water and on foods such as fish and vegetables), raw apple cider vinegar (good for balancing pH--try two tablespoons in a glass of water, or use with olive oil on your salad), and sauerkraut (which contains beneficial bacteria). With our over-sugared, over-salted palates, we often overlook sour-tasting foods. According to TCM, the sour flavor is associated with the liver, and it enhances bile flow.
4. Avoid toxic fats, eat beneficial ones. Decrease your consumption of trans fats and partially-hydrogenated oils. Toxic fats put an unnecessary burden on the liver, further stagnating qi flow. Emphasize organic, unprocessed oils (such as olive oil and flax oil) in your food preparation. Increase the use of fish that is low in mercury, avocados, nuts, and seeds in your diet. Consider supplementing your diet with an Omega-3 supplement to boost your essential fatty acid intake. Omega-3 supplementation has been shown to decrease cardiovascular disease risk, and it can reduce symptoms of arthritis, depression, cognitive decline, and a seemingly endless list of health challenges.
5. Reduce your sugar consumption. On average, Americans eat 137 pounds of sugar a year! It's the hidden sugars that often add up. Watch what you add to foods like cereal and coffee. Read food labels and avoid overly sugary choices. Know that "fat free" foods can be loaded with sugar, and actually increase triglycerides, a fat in your blood. Eat whole fruits rather than drinking fruit juice.
6. Eat close to nature. Often simpler is better. Select the best of what comes from Mother Nature, and avoid artificial ingredients and toxic sweeteners by eating less packaged foods. Go organic as much as possible. You might be surprised that peaches, apples, and bell peppers top their list of the "dirty dozen"―foods recommended especially to be purchased in their organic version.
7. Incorporate more conscious breathing and exercise into your routine to boost circulation and enhance overall liver function. Choose a form of exercise that you enjoy, and remember to breathe. In traditional Chinese cultures, you can see people doing qi gong, which emphasizes breathing and movement specifically designed to promote the smooth flow of qi.
8. Choose to be joyful by cultivating a spirit of gratitude, and regularly forgive others as well as yourself. In TCM, the emotion that contributes to stagnant liver qi is anger, especially repressed anger. The virtues that free the liver qi are forgiveness and a release of judgment towards self and others. In China, when someone is angry, they are said to have a toxic liver. In fact, a morning greeting there translates to "How is your liver?"
9. Reduce or eliminate your use of alcohol, nicotine, and caffeine. These substances can become very addictive, masking a greater imbalance in our physical, emotional, and spiritual health. Taking these suggested steps to give our liver some TLC can be part of a comprehensive program to heal our reliance on potentially harmful chemicals.
10. Schedule time for self-care. Get a massage, take a yoga class, etc. I say schedule because I've noticed something in our 24/7 culture. This is that if we don't put taking care of ourselves on our own list, it often doesn't happen.
3.18.2009
How Happy Is...Your Body Reveals How You Feel
Have you noticed that when you get anxious or nervous you get an upset stomach, find yourself with a headache or become accident-prone? Are you the sort of person that eats more when depressed or stops eating altogether? When you're really happy, balanced and unchallenged you probably notice that you have enormous amounts of energy and are way less likely to catch any virus that is going around. The unity of body and mind is reflected in your state of health and really does give you an indication of how you are coping with the challenges in your life.
Here are a couple tell-tale signs your body might be giving you.
Your back represents your support system and where you put feelings that have created pain and confusion that you don't want to look at. If you do have back pain ask yourself if feel supported by others who are close to you. If you've had it over a long period of time and it has become a chronic problem, you might want to look at where you haven't felt supported in your past. If this is the case, sorting out these old issues might really help your back heal and release some of the stuck energy held in your cells.
Your arms express your inner most feelings and expression. If you think of all the things you do with your arms including holding, hugging, pushing away, giving out or folding your arms to protect your heart from anyone coming near. Injuring your shoulder, elbow, wrist or hands can often be an indication of an emotional conflict and that you might be having problems reaching out to others.
Your neck gives you the ability to see on all sides, all aspects of your world. When it becomes stiff, it limits your movement and vision. A stiff neck can indicate that you are becoming narrow in your views or do not want to look back, or perhaps forward, depending on which way you are having difficulty turning it. (Usually the right is forward and the left is back, unless you are left-handed then it could be the other way round.) If you do injure your neck, you might want to ask yourself, what you don't want to look at?
Your legs. If you hurt your legs, whether it's your thighs, knees, ankles, feet or toes often there can be a conflict in the direction you are going in, or a fear of moving forward. You might notice that a twisted ankle, for example, can come at a time when you are about to start something new and there is a bit of fear or even at the end of an endeavor. If you have any doubt or resistance in your direction, then problems in the legs will have the ability to hold you back.
Your stomach is about digesting your reality, as well as obviously digesting your food! If your reality is indigestible then indigestion can follow, although, you could have just eaten too much as well!! However, if you have a pattern of stomach issues i.e. acid in the stomach, stomach ulcers, constipation etc, you might want to notice if you are feeling emotionally nourished and if your reality is in conflict with what you really want.
Sophie Keller
www.huffingtonpost.com
Here are a couple tell-tale signs your body might be giving you.
Your back represents your support system and where you put feelings that have created pain and confusion that you don't want to look at. If you do have back pain ask yourself if feel supported by others who are close to you. If you've had it over a long period of time and it has become a chronic problem, you might want to look at where you haven't felt supported in your past. If this is the case, sorting out these old issues might really help your back heal and release some of the stuck energy held in your cells.
Your arms express your inner most feelings and expression. If you think of all the things you do with your arms including holding, hugging, pushing away, giving out or folding your arms to protect your heart from anyone coming near. Injuring your shoulder, elbow, wrist or hands can often be an indication of an emotional conflict and that you might be having problems reaching out to others.
Your neck gives you the ability to see on all sides, all aspects of your world. When it becomes stiff, it limits your movement and vision. A stiff neck can indicate that you are becoming narrow in your views or do not want to look back, or perhaps forward, depending on which way you are having difficulty turning it. (Usually the right is forward and the left is back, unless you are left-handed then it could be the other way round.) If you do injure your neck, you might want to ask yourself, what you don't want to look at?
Your legs. If you hurt your legs, whether it's your thighs, knees, ankles, feet or toes often there can be a conflict in the direction you are going in, or a fear of moving forward. You might notice that a twisted ankle, for example, can come at a time when you are about to start something new and there is a bit of fear or even at the end of an endeavor. If you have any doubt or resistance in your direction, then problems in the legs will have the ability to hold you back.
Your stomach is about digesting your reality, as well as obviously digesting your food! If your reality is indigestible then indigestion can follow, although, you could have just eaten too much as well!! However, if you have a pattern of stomach issues i.e. acid in the stomach, stomach ulcers, constipation etc, you might want to notice if you are feeling emotionally nourished and if your reality is in conflict with what you really want.
Sophie Keller
www.huffingtonpost.com
Finding Peace in Your Life
#1-Find quiet time every day to be still.
The busier your schedule, the more essential quiet time is—whether it’s only 10 minutes or an hour a day. Use this time to pray, meditate, or just listen to the truth in your heart.
#2-Keep a written record of your thoughts and feelings.
You don’t have to keep a daily journal. It may just be a notebook that you only write in once a week or twice a month. The point is, writing your thoughts and feelings down will help you look back and see your spiritual growth over time.
#3-Talk to yourself—lovingly.
We all talk to ourselves, consciously or subconsciously. The key is to make sure we’re talking with love. The way you talk to yourself greatly impacts the way you see and treat yourself, and subsequently the way you see and treat others.
#4-Listen with your heart to strengthen your compassion.
When people are speaking to you, try to put yourself in their shoes so that you can better understand their point of view and react in a more loving way.
#5-Forgive yourself and others.
Forget the pain of the past, but remember and apply the lessons.
#6-Be grateful.
Count your blessings every day, and remember where they came from.
#7-Honor yourself with the truth.
Be honest with yourself about everything in a loving way so that you can be more lovingly honest with others.
#8-Take care of yourself.
Remember, your body is sacred. Always treat it with respect.
#9-Be a cheerful giver.
Give of yourself and your possessions to others as often as you can. Giving helps you focus more on others in a loving way, and it makes room for more blessings in your life when you least expect them.
#10-Be patient with yourself.
There’s still a lot you need to learn about life and love, and that’s okay.
By Cynthia Legette Davis
www.intent.com
The busier your schedule, the more essential quiet time is—whether it’s only 10 minutes or an hour a day. Use this time to pray, meditate, or just listen to the truth in your heart.
#2-Keep a written record of your thoughts and feelings.
You don’t have to keep a daily journal. It may just be a notebook that you only write in once a week or twice a month. The point is, writing your thoughts and feelings down will help you look back and see your spiritual growth over time.
#3-Talk to yourself—lovingly.
We all talk to ourselves, consciously or subconsciously. The key is to make sure we’re talking with love. The way you talk to yourself greatly impacts the way you see and treat yourself, and subsequently the way you see and treat others.
#4-Listen with your heart to strengthen your compassion.
When people are speaking to you, try to put yourself in their shoes so that you can better understand their point of view and react in a more loving way.
#5-Forgive yourself and others.
Forget the pain of the past, but remember and apply the lessons.
#6-Be grateful.
Count your blessings every day, and remember where they came from.
#7-Honor yourself with the truth.
Be honest with yourself about everything in a loving way so that you can be more lovingly honest with others.
#8-Take care of yourself.
Remember, your body is sacred. Always treat it with respect.
#9-Be a cheerful giver.
Give of yourself and your possessions to others as often as you can. Giving helps you focus more on others in a loving way, and it makes room for more blessings in your life when you least expect them.
#10-Be patient with yourself.
There’s still a lot you need to learn about life and love, and that’s okay.
By Cynthia Legette Davis
www.intent.com
3.16.2009
Ways to Boost Your Metabolism
"Metabolism" is the name of the bodily system that converts food calories to the energy needed to perform various tasks. Having a high functioning metabolism means you are burning calories more efficiently, whether you are resting or training.
Here are a few ways to quicken your metabolism:
Exercise More: when your run, walk, of lift weights, you increase the energy required of your body, which raises your metabolism.
Work out with Weights: during weight training muscle tissue is stressed; afterward it's repaired-which raises metabolism. A woman who strength trains 3 times a week for six months can build enough muscle to burn 10-32 extra calories a day.
Practice Portion Control: Don't overload your body with a surplus of energy (food). Be specific with your portions and what your body actually needs.
Smaller Meals More Often: "grazing" is recommended by many experts, it helps normalize blood sugar levels and gives the body energy consistently throughout the day.
Laugh it Off: Laughing can help raise your metabolic rate by 10-40 calories, it's a small increase, but every bit helps.
3.12.2009
Signs You Are too Sick to Work Out
The Neck Rule
Above the Neck: Stuffy nose, scratchy throat, headache-OK to work out
Below the Neck: fever, congestion in your chest, feel achy-NO work out
-never exercise with a fever it can cause dehydration
No matter what if you are not feeling 100% and still continue a workout regimen, take it easy, decrease your level of activity and increase the fluids you take in.
3.11.2009
7 Habits of Workaholics
There's no doubt that times are tough. But if you're tempted to try and show your value by working harder and longer, be sure to include a healthy dose of self care - otherwise success may come with an expensive price tag - your health.
"Many people feel like they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on your immediate and future health," says George Griffing, M.D., professor of internal medicine at Saint Louis University. Here, according to Griffing are the seven worst habits to watch out for in these workaholic times.
1. Forgetting to relax: While some stress can be good because it keeps you alert and motivated, too much stress or chronic stress will take its toll on your body contributing to headaches, upset stomach, sleeping problems, muscle tension, weight gain/loss, high blood pressure and chest pains.
2. Eating on the go: A healthy, balanced meal of complex carbohydrates, protein, fruits and vegetables is exactly what you need to stay mentally sharp throughout the day. Beware of frozen meals, fast food and processed food; they can be high in sodium, calories and fat.
3. Putting off sleep for work: Even busy professionals need seven to nine hours of sleep every night. Skimping on sleep can cause irritability, difficulty concentrating, memory problems and poor judgment. It has also been linked to obesity.
4. Not making time for exercise: Humans were not designed to sit at desks for eight hours or more a day. Getting at least 30 minutes of exercise most days is very important to your immediate and future health. In addition to reducing the risk for nearly every major disease, exercise has been shown to help fight anxiety and depression.
5. Working even when sick: Everyone has heard, "Don't come to work if you're sick," yet that's exactly what many do. Whether you're worried about jeopardizing your job in an unstable economy or just anxious about getting behind, there are three common sense reasons to stay home: Nobody wants your germs, you'll be less productive and you need your rest to get better.
6. Drinking (too much): Research has shown that moderate alcohol consumption can reduce your risk for everything from heart disease to rheumatoid arthritis, with "moderate" being the key word. In general, men should have no more than two drinks per day (1.5 oz. of spirits, 5 oz. of wine or 12 oz. of beer) and women who are not pregnant should limit themselves to one drink per day.
7. Skipping annual medical checkups: In order to detect problems early, you need to know what's going on in your body. Depending on your age, family history and lifestyle, consider a comprehensive medical checkup and special screenings every one to five years. Consult with your doctor for more information.
"Eventually, something's going to give. If you keep burning the candle at both ends, the flame will burn out," Griffing said. "But if you maintain a healthy balance, you will be happier and healthier overall."
Karen Leland
http://www.huffingtonpost.com/
"Many people feel like they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on your immediate and future health," says George Griffing, M.D., professor of internal medicine at Saint Louis University. Here, according to Griffing are the seven worst habits to watch out for in these workaholic times.
1. Forgetting to relax: While some stress can be good because it keeps you alert and motivated, too much stress or chronic stress will take its toll on your body contributing to headaches, upset stomach, sleeping problems, muscle tension, weight gain/loss, high blood pressure and chest pains.
2. Eating on the go: A healthy, balanced meal of complex carbohydrates, protein, fruits and vegetables is exactly what you need to stay mentally sharp throughout the day. Beware of frozen meals, fast food and processed food; they can be high in sodium, calories and fat.
3. Putting off sleep for work: Even busy professionals need seven to nine hours of sleep every night. Skimping on sleep can cause irritability, difficulty concentrating, memory problems and poor judgment. It has also been linked to obesity.
4. Not making time for exercise: Humans were not designed to sit at desks for eight hours or more a day. Getting at least 30 minutes of exercise most days is very important to your immediate and future health. In addition to reducing the risk for nearly every major disease, exercise has been shown to help fight anxiety and depression.
5. Working even when sick: Everyone has heard, "Don't come to work if you're sick," yet that's exactly what many do. Whether you're worried about jeopardizing your job in an unstable economy or just anxious about getting behind, there are three common sense reasons to stay home: Nobody wants your germs, you'll be less productive and you need your rest to get better.
6. Drinking (too much): Research has shown that moderate alcohol consumption can reduce your risk for everything from heart disease to rheumatoid arthritis, with "moderate" being the key word. In general, men should have no more than two drinks per day (1.5 oz. of spirits, 5 oz. of wine or 12 oz. of beer) and women who are not pregnant should limit themselves to one drink per day.
7. Skipping annual medical checkups: In order to detect problems early, you need to know what's going on in your body. Depending on your age, family history and lifestyle, consider a comprehensive medical checkup and special screenings every one to five years. Consult with your doctor for more information.
"Eventually, something's going to give. If you keep burning the candle at both ends, the flame will burn out," Griffing said. "But if you maintain a healthy balance, you will be happier and healthier overall."
Karen Leland
http://www.huffingtonpost.com/
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