Coaching for Optimum Health and Wellness

You are not feeling well. You are overweight, and as a result are low on energy. You are not sleeping well and are unproductive at work.You are a sugar addict, pre-diabetic or are already a Type II diabetic. You are a woman in menopause with significant symptoms that are debilitating. Or, you are a man who is overweight, has high cholesterol, low testosterone, or a possible heart condition. The list goes on. You have tried everything, been everywhere, and nothing helps or has worked for the longer term.

Except, coaching yourself to YOUR optimum health & wellness.

How can you do this?

Coaching yourself to great health is a relatively new phenomenon in healthcare and is now going mainstream. People become healthy through coaching and working one-on-one with a coach initially to identify and solve the issues that cause their health and wellness problems. This is accomplished by connecting the mind and the body with very specific methods and solutions that over time truly heals.

There are a variety of approaches that are used in this process. For instance, some programs focus on creating bio-individual health & wellness programs for clients that treat the mind, body, and overall behaviors that make them sick. It is a process that can take 6 months or more, which is quick, considering that for most of us it took a lifetime to get where we are. The success lies in learning how your mind and body really function. This leads to significant changes in your thinking, which changes your behavior, which changes your health....long term.

A successful program usually involve these areas:

  •     Primary and Secondary foods
  •     Nutritional habits
  •     Specific meal programs
  •     Targeted supplements
  •     Metabolic analysis
  •     Physical exercises

And this is just the beginning of this amazing journey you will take to reach your goal to getting healthy. Within these areas are specific tools and methods that hone in on emotional and physical issues that are the root causes of sickness and ill-health. And the remarkable changes begin to emerge, and take hold, and become a new way of life!

What this truly means for you is less visits to your doctor, and a better quality of life in every way. You feel amazing, look wonderful, and your life is truly reflective of this in every way. It is a snowball of optimum health & wellness that YOU take charge of and control. You become pro-active instead of re-active, and that alters your life destiny forever!

Women With Gluten Intolerance More Likely to Suffer From Depression

Celiac disease and gluten intolerance are becoming increasingly common in many households throughout the world. Each is an autoimmune disorder affecting millions across the globe. In order to understand this disease in more depth, extensive research is being carried out but much is still unknown. Results from one such research has documented that women suffering from celiac disease or gluten intolerance are more likely to experience depression as well as eating disorders. The research has also stated that women experienced bouts of depression even when they were put on gluten free diet.

Apart from depression, people with gluten intolerance also suffer from abdominal distention, bowel disturbances, diarrhea, vomiting and nausea. These conditions can be controlled by adhering to a gluten free diet.

According to Josh Smyth, PhD, and professor of biobehavioral health and medicine at Penn State, said that "People, who do not manage their disease well, suffer more from depression and appear to be more stressed as compared to those individuals who smartly manage their disease." To this he added that "researchers had not carefully looked at whether people who are effectively managing celiac disease exhibit greater risk for such difficulties."

A research study was carried out by Smyth and his co workers and researchers from Syracuse University and Drexel University, in order to study the adherence to gluten free diet and the management of the symptoms as a result of celiac disease or gluten intolerance. In this study, 177 American women who reported to have been diagnosed were surveyed. The research established a kind of relationship between the symptoms experienced by patients and the difficulties faced by them in their daily activities due to the same. Those in the study also experience differences in their thoughts and unexplained change in behaviors due to sudden changes that take place in their body image and eating pattern.

The results showed that majority of the participants who strictly adhered to a gluten free diet experienced low levels of stress, had significantly decreased bouts of depression and an improved emotional well being. In addition to this, the research had some contradictory findings too; Smyth reported that a particular percentage of the research population that followed a well planned gluten-free dietary regime continued to complain of high levels of stress, depression and their perception with regards to sudden change in weight, shape and size of their body.

Smyth added that, women who suffer from celiac disease or gluten intolerance also suffer from eating disorders, because effectively managing the disease requires a strict dietary control. He said that "What we don't know is what leads to what and under what circumstances".

To this he added; "Disease, depression, weight, shape and eating disorders are all interrelated. But we need to understand and know whether women experience stress due to celiac disease and depression or vice versa, this is yet to be known."

Enjoying eating out or a picnic is a pretty different kind of experience for those that suffer from celiac disease or gluten intolerance, as they need to pay careful attention to what's on their plate. They also may feel that they are a burden on the host or hostess as they would be required to prepare gluten-free recipes especially for them.

Smyth suggests that patients need to be educated about the disease and the dietary restrictions so that they can effectively manafe a 'gluten elimination diet' to resolve or reduce symptoms. He said that "I am a proponent of elaborating our treatment models to not just address diseases, but also to address the psychological, social and behavioral aspects of disease as well, as they can influence disease outcomes and the well being of patients".

4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common occurrence, usually after a few months of doing the same exercise routine for the past several months. At first your body responds, loses some initial weight, gets a bit stronger..., then all progress comes crashing down and stops.

Why does this even happen in the first place? And, more importantly, how can you stop it?

Your muscles adapt quickly to any repetitive routine. It's like what Albert Einstein once said: "the definition of 'insanity' is to do the same thing over and over while expecting different results." The same can be said of your workouts.

When your results stop, it's time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: Apply the concept of muscle confusion (AKA new stimulus for the body/mind).

Muscle confusion, a buzz word that's overused, makes people think that your muscles can actually be confused. Well your brain is responsible to transmitting messages and electronic signals to respond to actions and thoughts... so muscle confusion is pretty much mind confusion.

But, to keep it easy, we'll stick to saying "muscle confusion." Anyway, it's your body's way of staying off of what's now becoming very predictable.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Do a Superset or a Compound Set

Supersets are when two consecutive exercises are done back-to-back with no rest at all for opposing muscle groups. For example: every man's #1 favorite exercise... the bicep curl, followed immediately by any exercise that works the triceps.

Compound sets are when two consecutive exercises of the same muscle group are done with no rest in between at all either. For example: dumbbell lunges followed by bodyweight squat jumps.

Such techniques are often used to fight off exercise plateaus, increasing muscular endurance, and adding a cardiovascular element to your workout - which results in more fat burn.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of phases.

1. Concentric Phase: lifting the weight.
2. Static Phase: holding weight in a contracted position.
3. Negative (Eccentric) Phase: lowering the weight.

So many people miss out on this third phase because they tire and just quickly drop the weight or rush through the exercise. It's totally understandable that pushing or pressing a challenging weight is a bit tough and sooner or later the body can only take so much, however the negative phase of each repetition is just as important as the concentric phase.

Before lean muscle can be built from within, it must be destroyed and repaired many times over. The stress our muscles feel during the eccentric phase can in some occasions trump that of the concentric phase due to the fact that extra focus and control is being given to balancing and controlling the resistance. This extra work goes a long way when it comes to building lean muscle and burning fat.

The best way to utilize this phase is to push, pull, or press the resistance (dumbbell, machine, medicine ball, etc.) and gently bring it back to its point of origin. For example, instead of focusing on pushing the body up from the ground during pushups, slowly allow the body for 5 seconds to come close to the ground without second. Each second that passes, your body lowers itself. When 5 seconds pass and you're close to the ground, immediately push yourself up quickly-as normal-and repeat this process. A uniquely different 'pump' or 'burn' will take place in the abs, arms, and chest.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and burn more fat. Don't waste precious minutes with long rest periods by chit chatting with others, texting, waiting to see what happens on TV, or people watching.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.

Strategy #4: Adjust the Exercise

Some exercises are considered 'cornerstones' of the big chain gym.

The bicep curl. The chest press. The squat. The shoulder press. Been there, done that...right?

While it's not to suggest that these exercises should never be done again, it's so important to find different ways to do them to challenge your muscles.

Try some of these exercise adjustment:

• Squat on a Bosu ball
• Use a stability ball for dumbbell chest presses instead of a bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then other things such as weight loss coaches, personal training or boot camps can certainly take care of all of these different strategies for you.

How to Make a First Aid Kit in 5 Steps

You already know how important first aid can be to provide initial treatment in case of accidents or falling ill. In addition to your knowledge having a well stocked first aid kit can prove to be extremely useful.

You can either purchase readymade kits from stores or can make one to include all the list of medicines as approved by the Red Cross. Alternatively you customize a kit to suit your own particular needs.

The following 5 steps will guide you build a first aid kit for yourself.

* Container: You must choose a suitably sized sturdy plastic container which must be waterproof to protect its contents should it get wet. Choose one that will keep your medical supplies secure and which can be opened easily. Alternatively you can also purchase a water resistant pouch to make your kit.

* Standard Supplies: There are certain standard medical supplies that your first aid kit must contain without fail. These include cotton, medical tape and self-adhesive bandages in different sizes. You must also have an antiseptic and an ointment for treating burns. Next your kit must have a thermometer, tweezers and a pair of scissors. Don't forget to add gloves and face masks which can be very useful in case of more serious injuries.

* Special Medicines: You can stock your kit with commonly used medicines for conditions such as fever, diarrhea, pain killers, cold and even antacids if you need them. To your first aid kit you can also add the specific medications that address particular health conditions that you or your family members might have. For example medications for blood pressure, diabetes and asthma are required urgently in certain situations and should be included if you are suffering from any such ailment.

* Notes: You can also add a few notes to your first aid kit. These notes must contain emergency numbers so you can call for help during problems of a more serious nature. You should also make a note if you or a family member has allergies to certain medicines. Writing down such information will help in better recall as you are liable to forget such crucial details when faced with an emergency. You can also include an instruction manual so you will know the medicines to use in particular situations.

* Size of the Kit: A full size first aid kit containing a comprehensive list of supplies is generally recommended. But for practical purposes you can have a larger kit at home while smaller and more portable ones can be kept in your car. You may also keep a mini kit in your bag at all times if you travel often or are prone to certain health conditions.

Remember to periodically check the contents of your first aid kit to remove expired medications and replace them with fresh supplies so that all the contents of your kit are usable whenever required. Also note that according to the Red Cross you must have enough medical supplies in your kit to last you for a period of seven days.