Overcoming Mental Barricades….

treeTaking Shame, Blame And Guilt Out If The Equation.
By Dave Kuhlman
NASM CPT
Elite X Training Lombard

“People say motivation doesn’t last.
Neither does bathing, that’s why we recommend it daily.”  Zig Ziegler

 As I wrote previously, humans are geared to find the path of least resistance. I surmised this wasn’t a judgement on people being lazy but more a byproduct of how we are wired genetically. Basically, over long courses of time it’s been found to be beneficial to our basic survival to find the most efficient route to get somewhere or get something done.

This translates to exercise or the lack thereof because it takes an extra effort both mentally and physically to adopt and maintain a vigorous exercise regimen to keep ourselves in good mental and physical condition. So, what do you do to overcome the lack of motivation or a severe mental block that interrupts your workout schedule?…… That metaphorical redwood tree that’s fallen across our fitness path…

Motivational roadblocks in our society are viewed far differently than having  sustained an injury. Both can be equally damaging to our workout routine. If I happen to rupture my Achilles’ tendon, sprain my ankle running, or require knee surgery after I jump onto a 40 inch plyo box,  these physical injuries are more readily accepted by my peers, fellow trainers and myself, and are seen as something that just happened physically and can be fixed with treatment, medicine and time.

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7 Reasons to Eat Breakfast

reasons_to_eat_breakfastCollege of DuPage Nursing Students Huong Phu wrote this post especially for Healthy Lombard. She shares that when morning comes around, a lot of people tend to skip breakfast. Research had demonstrated, however that there are many health-related benefits from actually taking the time to sit down and eat breakfast.

Breakfast eaters…

  • Are leaner; people who skip breakfast are 4.5 times more likely to be obese than those who do eat breakfast.
  • Are all-around healthier; not only are they less likely to be obese, but are more likely to have normal blood sugar levels and less likely to be hungry later in the day.
  • Feel more energized; individuals who eat a breakfast that is high in fiber and carbohydrates are less tired during the day and individuals who ate a breakfast consisting of a high fiber and a low carbohydrate concentration had more energy compared with people who ate a high-fat breakfast.
  • Have better cholesterol levels; a study done by the American Journal of Clinical Nutrition showed that people who skipped breakfast were more likely to have higher cholesterol levels and decreased insulin sensitivity compared to individuals who at breakfast. Breakfast eaters also tend to consume about 100 fewer calories a day than those who skip this morning meal.
  • Improve memory; eating high-energy foods in the morning may help boost your short-term memory, according to a study from the Journal of Adolescent Health.
  • Consume more nutrients; People who tend to skip breakfast are more likely to consume more fat and fewer nutrient foods (such as calcium, potassium, and fiber) on average.
  • Have a good excuse to eat healthy breakfast food; by being a breakfast eater, you have good reasons to consume healthy breakfast food such as oatmeal, eggs, grapefruit and coffee. Another added benefit from oatmeal is that it lowers cholesterol levels and may help to improve a child’s memory.

 

Source:

http://www.huffingtonpost.com/2012/10/16/health-benefits-breakfast_n_1968248.html

Your Zumba Habit Is Scientifically Proven to Make You Happier

Fitness dance zumba classLizzie Fuhr shared that if you feel that you’re happier since a cardio dance class like Zumba has become part of your life? You’re not dreaming — there’s real science to back you up!

In one study from the University of Derby, depressed patients who were given nine weeks of salsa dancing lessons experienced a huge lift in their moods. Researchers explained that it was the combination of exercise, social interaction, and the concentration learning a new skill requires that significantly boosted the mood of all the study’s participants. While it might not be traditional salsa, Zumba classes are all about fostering a strong sense community, require plenty of focus, and offer an awesome sweat session in the process.

Exercise has long been linked to an increase in the body’s release of endorphins, and some preliminary research shows a correlation between regular exercise and the less well-known neuromodulator norepinephrine, which may help the brain deal with stress more efficiently. Any form of exercise that gets your heart rate up and makes you sweat is going to have big benefits for your brain and body, but Zumba transforms any old, boring cardio routine into a big party!

 

Post-Workout Mistakes That Cause Weight Gain

????????????????????????????Leta Shy from POPSUGAR sys that if you feel like you hit the gym pretty regularly but aren’t seeing results? One of these post-workout habits may be sabotaging your weight-loss results.

  1. You reward yourself too much: The workout’s done, the sweaty clothes are off, and you’ve been eyeing that piece of cake for a while. While occasional indulgences are smart — and necessary — using your workout as an excuse to help yourself to junk food is not going to get you the results you’re after, so don’t use the fact that you’ve just burned 300 calories as an excuse to indulge in twice that much.
  2. You skip the stretch: You may think of the cooldown as a waste of time, but regularly skipping your post-workout stretches will put you at risk for injuries that will sideline your weight-loss progress by keeping you out of the gym.
  3. You recover with a sports drink: Sugary sports drinks can replenish electrolytes, but if you’ve just finished a short workout, the extra calories are probably unnecessary. Save the sports drinks or coconut water for intense workouts lasting more than an hour or for workouts in hot weather.
  4. You use it as an excuse: Monday’s boot-camp class was so hard, so you can be forgiven for nursing your sore muscles until the start of next week, right? Not the best idea if you want to see pounds dropping on the scale. Make sure you get at least 300 minutes of vigorous exercise every week in order to stay on the right weight-loss track.
  5. You wait too long to eat: Refueling soon after a workout is crucial because it’s what helps you rebuild muscle after a workout. Since the more muscle mass you have, the higher your metabolism, make sure you fit a snack of carbs and proteininto your post-workout ritual.
  6. You don’t schedule the next one: You should pat yourself on the back for finishing this workout, but don’t let your self-congratulations get in the way of scheduling your next workout. You’ll only see progress if you make exercise a consistent part of your week.

Postpartum Depression

baby-colicCollege of DuPage Nursing Student Redona Cobani shared the following information:

“I thought this would be the happiest time in my life but I am so sad!”- This is how a woman who is experiencing postpartum depression may feel after giving birth.

Postpartum depression (PPD) is as type of mood disorder that may occur within four weeks following childbirth. If a woman experiences PPD, common feelings include an intense and pervasive sadness, followed by mood swings; it is more serious and persistent (intense fears, anger, anxiety, and loss of hope or courage) than postpartum blues.

What are the risk factors of Postpartum Depression?      Risk factors that contribute to PPD include: prenatal anxiety or depression, history of major depressive episode, life stress, lack of social support, marital relationship problems, complicated pregnancy or birth, postpartum blues, low socioeconomic status and an unintended pregnancy.

What are the signs and symptoms of PPD?  Postpartum major depression may not differ from those of non-postpartum mood disorders. When mothers experience PPD, they may feel a sense of inadequacy as a parent, experience a loss of appetite or have unusual food cravings (often sweet desserts) or possibly gain weight. They may experience an increased desire for sleep or experience sleep disturbances such as sleeping heavily yet awakening instantly with any noise, like infant noises, as well have difficulty returning to sleep after infant feedings. A distinguishing feature of PPD is irritability, and women with postpartum major depressive episodes and have feelings of severe anxiety, panic attacks, and spontaneous crying long after the period of usual the usual ‘baby blues’.                       Continue reading

Sick Care vs. Well Care

doc.“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.”   Thomas Edison, 1902

The American Heritage Dictionary states that Health is, “Optimal functioning with freedom from disease and abnormality.” The two components of that definition, optimal functioning and freedom from disease and abnormality, identify the two different approaches in healthcare.

Sick care is based upon viewing the body as a sophisticated machine; that life is equal to the sum of the parts of the body. The objective of sick care is to diagnose and treat disease. Sick care focuses on treating symptoms rather than the causes of the disease. These symptoms are often treated with drugs and surgery. In reality, symptoms are the body’s attempt to rid itself of harmful agents.

Well care is based upon a philosophy called vitalism. Vitalism recognizes that there are mechanical aspects to the human body, but we are much more than sophisticated machines. Therefore, we are more than the sum of our parts, that there is an intangible part of life that cannot be measured. The objective of well care is to support your body so that you can heal yourself by addressing the causes of disease rather than the symptoms of disease. Today, more of us are interested in a higher level of health called wellness. Beyond merely feeling better or preventing health problems, we want to fully enjoy life by being at our very best mentally, physically, and socially. True health is only possible with an optimally functioning nerve system.

Chiropractic care understands that you cannot focus on sickness and disease and expect health and wellness to prevail. Merely treating symptoms and refusing to look at the body as a whole, self-healing system is a harmful mistake that is all too common. In our office, we take a broader approach to your health, and look at how you are functioning rather than just asking how you are feeling.

Those who want the very best add regular chiropractic care to their other health practices. The pleasant result is often more vitality, endurance, and the capacity to enjoy life to its fullest. Good nutrition, exercise, chiropractic care, and other preventive measures are part of a wellness lifestyle.

It is always less costly to try to maintain health and prevent injury than to deal with neglected, deteriorating health or an acute injury occurring from a weak, abnormally functioning, misaligned spine. We have observed over many years in practice that the patient who elects to do some wellness care spends far less, over time, that the individual who elects to do acute care only.

Keep an Eye on Your Oral Health While Taking Blood Pressure Medications

doctor

Lombard’s own Dr. Michael Corone,DDS shared this post from his blog.

One of the top concerns in healthcare is the interactions and side effects of medications. Drugs taken for separate conditions can interact with each other or have an effect on some other aspect of health. It’s important then that all your health providers know the various medications you are taking, along with other lifestyle habits. That includes your dental team.

Calcium channel blockers (CCBs) are one type of medication that can have an effect on your oral health. CCBs are used primarily to control hypertension (high blood pressure), and to treat other cardiovascular conditions like angina or abnormal heart rhythm. They work by dilating blood vessels, which makes it easier for the heart to pump.

CCBs are now recognized as a contributing factor in the development of a condition known as gingival hyperplasia in which the gum tissues “overgrow,” extending in some cases abnormally over the teeth. This abnormal growth can be painful and uncomfortable, and can make oral hygiene more difficult to perform. The overgrowth of tissue can also be socially embarrassing.

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This One Ingredient Makes Your Salad Even Healthier

eggs-04On April 1, 2015, SELF shared that come lunch time, you’re probably at the salad bar or in line to assemble your signature bowl, from the bed of lettuce (mixed greens, kale or romaine?) to your go-to assortment of colorful toppings.

But somewhere in between the edamame and shredded carrots sits one particular ingredient that scientists say you should absolutely pile right on top: egg.

In a recent study from Purdue University, researchers divided 16 healthy individuals into categories and had them noshing on three-different versions of a salad with tomatoes, carrots, baby spinach, romaine lettuce and Chinese wolfberry: one had no egg, one had 1.5 scrambled whole eggs, and another had three scrambled whole eggs on top.

The takeaway: Individuals who paired whole eggs (hold the egg whites for now!) with raw vegetables increased their absorption of carotenoids by 3-9 fold.

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Every Kid Healthy™ Week

images2girlsApril is here and that means Every Kid Healthy Week celebrations are right around the corner. Every Kid Healthy Week (April 19 – 25) celebrates the great efforts of schools to improve the health and wellness of their students. From healthy food taste tests to fun runs to planting school gardens, it’s no too late to get involved by volunteering. Schools around the country are looking for volunteers like you to help bring their events to life.Register as a volunteer and then search for events in your community. Encourage your friends to sign up too.

Super Foods Make For A Super You!

superfoodsLily Barton, College of DuPage Student Nurse, writes that most Americans have heard of the term ‘super foods’ but when asked what types of foods fall into this category they may fall short. Super foods are nutritional powerhouses for the body. They not only help with weight loss but they have been shown to prevent chronic disease, strengthen the immune system, improve cognitive ability, provide a natural boost of energy, and the list goes on…. The reason these foods are so beneficial is because they are packed with antioxidants and vitamins and minerals that we may not get a daily diets.

A common misconception is that in order to eat a healthy diet, we need to consume bland, boring foods, but in reality, that is not the case. ‘Super foods’ not only sound super, they can be delicious too! Examples of super foods are blueberries, tomatoes, kale, black beans, broccoli, salmon, and oats. Super foods include a wide range of food groups, therefore, a nutritious diet challenges the notion that healthy eating must be bland and boring. The preparation of these foods can also vary; whether preparing oatmeal with blueberries or adding salmon to a kale salad, it’s a bonus , as the body’s need for healthy nutrients and great taste are both satisfied!

Dr. Joseph Mercola, nutritionist, physician and health philanthropist said it best; “At the end of the day, you invest in your wardrobe and your hair and your car and everything else, so invest in your body. Because it’s supposed to last for 100 years.”