An endocrinologist is a type of doctor who specializes in the treatment of endocrine disorders. Endocrine disorders are diseases of certain glands that secrete hormones into the bloodstream. When these glands are not working as they should this causes hormones that are released into the bloodstream to be unbalanced which, in turn, causes problems in our bodies. Some common endocrine disorders include diabetes and thyroid disorders (hyper- or hypothyroidism). Other conditions that endocrinologists take care of include:

• Metabolic disorders
• Obesity 
• Over or under production of hormones 
• Menopause 
• Osteoporosis 
• Hypertension 
• Cholesterol or lipid disorders 
• Infertility 
• Lack of growth or short stature 
• Cancers of the endocrine glands 

Unexplained weight gain can be caused by a number of metabolic or hormonal imbalances, such as thyroid, adrenal, ovarian, and pituitary disorders. Some endocrine disorders that may cause weight gain include:

• Hypothyroidism – underproduction of thyroid hormone. Other symptoms may include cold intolerance, fatigue and lethargy, depression, and menorrhagia.
• Cushing’s syndrome – excess of glucorticoids (cortisol), no matter the underlying cause. Cortisol is secreted in times of stress to get the body back to its original state. Cushing’s syndrome also presents has having a “moon face,” skin thinning, limb muscle atrophy, abdominal obesity, buffalo neck hump, osteoporosis, increased blood pressure, hyperglycemia, poor healing, bruises, purple abdominal stretch marks.
• Insulinomas – tumors in the pancreas that secrete insulin. The secretion of insulin causes cells to take up glucose and store it as fat, causing weight gain. Diabetic patients on insulin therapy may also experience weight gain.

Endocrinologists can help treat weight gain by identifying and treating the underlying gland disorder. They can also identify factors linked with obesity, such as insulin resistance or genetic problems.

There are also endocrine disorders that may cause weight loss. These include:

• Addison’s disease – progressive failure of the adrenal cortex of the adrenal glands, which normally secrete cortisol and aldosterone. Other symptoms may include fatigue, skin darkening or freckling, nausea and vomiting, dizziness, cold intolerance, dehydration, and diarrhea.
• Hyperthyroidism – overproduction of thyroid hormone. This includes disorders such as Grave’s disease and thyroiditis. Other symptoms may include diarrhea, nervousness and irritability, insomnia, hand tremors, excessive sweating, heat intolerance, weakness, and heart palpitations.
• Zollinger – Ellison syndrome – characterized by endocrine tumors called gastinomas that overproduce the hormone gastrin. This causes an increase in stomach acid. Other symptoms may include abdominal pain, severe heartburn, nausea, vomiting, diarrhea and weight loss.

If you are experiencing a significant change in weight that cannot be attributed by any known cause, an endocrinologist can be helpful by figuring out glands are not working properly and what hormones are unbalanced. Your primary care physician can test your metabolic panel and, based on the result, can refer you to an endocrinologist, who will figure out why certain glands are not working the way that they should and order therapies to correct the hormonal imbalances.

Here is how endocrinologists can help in the following disorders:

• Diabetes – They help treat patients with diabetes through diet and medications. They also work closely with patients to monitor and control blood sugar so that health problems can be prevented.
• Thyroid – They treat patients with hyper- or hypothyroidism with treatments that supplement or block thyroid hormone.
• Bone – They treat parathyroid hormone overproduction and the long-term use of corticosteroids such as prednisone, which affect the build-up of bone.
• Reproduction and infertility – They can diagnose and treat hormone imbalances that can cause infertility and assess and treat patients with reproductive problems. They can also work with patients who need hormone replacement therapy. Disorders and problems that can be treated by endocrinologists include menopause symptoms, irregular periods, endometriosis, polycystic ovary syndrome (PCOS), PMS, and impotence.
• Growth – Adults that do not produce enough growth hormone can experience emotional distress and fatigue.  Growth hormone replacement therapy is available for people with growth hormone deficiency.
• Hypertension or high blood pressure – If high blood pressure is due to the increased release of aldosterone from the adrenal glands (through metabolic syndrome or pheochromocytoma), this can be treated successfully by an endocrinologist.
• Cholesterol disorders - Endocrinologists can detect factors that may be related to lipid disorders, such as: hypothyroidism, corticosteroid use, PCOS, obesity or genetic or metabolic conditions.

References:

• “Endocrinologist.” The Free Dictionary by Farlex. http://medical-dictionary.thefreedictionary.com/endocrinologist.
• “What is an Endocrinologist?” Hormone Health Network. http://www.hormone.org/Public/endocrinologist.cfm.
• Tina Andrews. “Endocrine System Disorders that Cause Weight Lose and Loose Stools.” September 28, 2010. http://www.livestrong.com/article/252969-endocrine-system-disorders-that-cause-weight-loss-loose-stools/.
• Yumi Lee. “Weight Gain.” http://www.fastbleep.com/medical-notes/endocrine-and-breast/23/64/416.

Dr. Thora Brown is a Clinical Pharmacist and Freelance Writer from Greensboro, NC. She obtained her B.S. in Biological Sciences and a minor in Genetics from North Carolina State University in 2004. She went on to complete her Doctor of Pharmacy degree at Campbell University in 2009.

A “FREE” Fat Burning gift you will Love!

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A Look at the Liquid Diet

People may go on a liquid diet for a variety of reasons. Some follow the diet because they were told to do so before or after a medical test or surgery, or for other medical reasons, such as suffering from Crohn’s or having difficulty swallowing. Most turn to a liquid diet, however, in an attempt to either detoxify their body or to try and lose a significant amount of weight quickly.

Before jumping into a liquid diet plan, it’s essential to understand what the diet entails, its possible side effects, and how effective it really is at detoxifying and facilitating weight loss. Also, it’s always recommended to visit your own medical professional and get their advice prior to following such a severe nutritional plan.

What is a liquid diet?

As the name suggestions, those following a liquid diet consume only fluids, such as juice and soup. However, dieters can also take in foods that are solid, as long as they’re in liquid form normally, such as fruit juice that has been frozen. They can also take in foods that change into liquids when they’re kept at room temperature, such as ice cream. Other than that, no solid foods are consumed when a participant is following a liquid diet.

The most common items that people consume when following a liquid diet include water, fruit popsicles, syrups, soup broth, pudding, butter, gelatin, tea, and commercial supplements that come in liquid form such as Ensure. In some cases, people can also incorporate cooked cereals like Cream of Wheat.

MedLinePlus, an online medical resource provided by the United States National Library of Medicine, stresses that those on a “liquid diet” should not consume raw or cooked vegetables, and they should avoid any ice cream that feature solids like nuts and chocolate chips.

Calorie Concerns

One of the main concerns of a liquid diet is the risk of not getting enough calories. Calories are essential for the maintenance and function of major organs, such as the heart, brain, kidneys and skin. Those who follow the plan should shoot to get 1,350 to 1,500 calories in every day.

If considering a liquid diet, make the additional effort to ensure you keep your calorie consumption numbers in an appropriate range. Diets that are too low in calories, such as ones that suggest taking in only 400 to 800 calories per day, will not adequately provide nutrition and will fail at contributing enough fuel to working tissues and organs.

Suggestions on how to increase one’s daily calorie consumption include mixing nonfat dry milk or instant breakfast powder into drinks. Also, butter, margarine and syrup are items to incorporate into liquid meals to quickly boost calorie numbers.

Nutrient Concerns

Being on a liquid diet takes more preparation and effort by dieters to ensure that they’re receiving adequate nutrients. Malnutrition can cause dangerous effects, such as fatigue, heart damage, dizziness and hair loss. MedlinePlus, however, notes that people can receive enough nutrition when on a full liquid diet, and because of that, followers can remain on the diet for a long duration. It is recommended that dieters incorporate vitamins and supplements into their nutritional regimen.

The Truth about Liquid Diets and Detoxifying the System

Despite claims by many liquid diet plans, there is no evidence to support that they get rid of impurities, poisons and toxins. Proponents claim that liquid diets help you absorb nutrients, vitamins and minerals, while simultaneously getting rid of toxins that are acquired from pollution, pesticides and foods that are chemically altered. However, medical professionals point out that the body has its own system of detoxifying the body, which includes the liver and kidneys, as well as the sweating mechanism.

Liquid Diet for Weight Loss

In order to lose weight, a person must burn a greater number of calories than they consume. Therefore, a combination of minimizing the number of consumed by making healthy eating decisions and increasing calories burned by incorporating regular physical activity is an appropriate and healthy plan for decreasing body fat. Those who follow a liquid diet will often consume a significantly reduced number of calories, and therefore, are more than likely going to experience weight loss. This all depends on the number of calories consumed in their liquid diet, however, as if a dieter were to take in an excess of calories via liquid, they would actually gain weight.

Using a liquid diet for a quick burst of weight loss is not the most effective technique, however. Severely reducing calorie consumption will likely cause a significant slow down of a person’s metabolic rate, as the body becomes concerned about the number of available calories and thus make efforts to hold on to the calories it does have. This is important as the metabolic rate determines the number of calories burned in a day and thus a slower rate increases the difficulty of creating a calorie deficit. Once a person gets off the liquid diet, the decrease in metabolic rate remains, and because they’re consuming more calories, many will often see the weight they previously lost come right back again.

More information on the Liquid Diet CLICK HERE  

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The Dukan Diet Plan

Pierre Dukan introduced his Dukan Diet Plan in the 1970’s, but it wasn’t until 2000 that his plan gained real notoriety. Dukan, who was a general practitioner, came up with the diet plan after he had a number of patients that suffered from obesity and had difficulty lowering their body fat. For over 20 years, he dedicated himself to researching an effective weight loss dieting plan. Today, Dukan’s plan is amongst the most popular diet plans in France. Dukan’s book, “The Dukan Diet,” has sold over 10 million copies and is available in 32 countries.

The Dukan Diet

The Dukan Diet is broken down into four stages, or ground pillars. The four stages are attack, cruise, consolidation and stabilization. Each stage features a different focus and assigns a strict list of acceptable foods that dieters are required to follow.

The attack stage lasts two to seven days and allows dieters to choose from 72 low-fat, protein-heavy foods, consuming as much of those 72 foods as they want. Carbohydrates are not allowed. The stage is intended to kick start the metabolism and cause dieters to quickly lose four to six pounds. During this time, participants can drink fluids as long as they don’t consist of calories. Suggested fluids are water, coffee, tea and diet sodas.

The cruise phase doesn’t have a set duration, but instead lasts as long as the dieter needs. The duration is based on the amount of weight a person is looking to lose. Participants continue in the second stage until they’ve reached their own personal target weight. The stage is designed to cut pounds at a rate of 2.2-lbs. per week, though this rate is likely to vary between individuals. Participants continue to consume their low-fat, protein-rich foods, but are also able to incorporate a selection of 28 vegetables. The list of 28 vegetables allowed feature ones that consist of limited carbohydrates, such as lettuce, spinach, broccoli, mushrooms, bell peppers, tomatoes, onions and cucumbers.

The third period, which is the consolidation phase, begins once a person reaches their target weight. It lasts just two weeks and is designed to help the dieter prevent future weight gain. During this stage, the dieter is allowed to reintroduce fruit, cheese, bread and other starchy foods, though in a limited manner. In addition, one “celebration meal,” where the participant can have whatever they want, is allowed per week.

The stabilization phase is the last period of the Dukan Diet. It’s meant to be a stage that lasts forever, because it continues to incorporate the focus of the previous three stages, but it more closely mimics how people will eat on their own. The stage is designed with the hope that dieters will be able implement the habits they’ve built during the previous stages and not fall off the wagon. After following a strict routine in the first three stages, finally, in this stage, the dieter is allowed a greater amount of freedom. They are able to eat unlimited amounts of protein and vegetables, a single piece of fruit per day, and a portion of cheese, two slices of whole made bread, two starchy foods and two “celebration meals” per week. Plus, they begin to incorporate regular exercise, which will help keep metabolic rate higher and help support weight maintenance.

Comparisons to Atkins

The Dukan Diet commonly gets compared to the Atkins diet because of their similar protein-heavy mentality that they use to kick-start the metabolic rate. However, unlike the Atkins diet, the Dukan diet doesn’t have dieters count calories or carbohydrates. Instead, it keeps it simple for participants, who are told to only focus on consuming items on the list of accepted foods.

Another difference is that the Atkins diet pushes the consumption of shakes and bars, while Dukan only recommends to its dieters that they consume real foods. Eating real foods throughout the dieting process is likely to help ease the transition into a long-term healthy nutrition plan.

Plus, Dukan stresses to his dieters that they eat primarily low-fat proteins, while Atkins places no fat limitations on their protein recommendations. This is an important point, as proteins that are higher in fat, such as beef and pork, can increase cholesterol and blood pressure.

Safety Concerns

Some medical professionals have stressed the dangers that are present any time someone cuts an entire food group from their nutritional plan. In the attack and cruise phase of the Dukan Diet, no fruits are supposed to be eaten, and doctors are concerned that cutting out fruits will result in nutrient deficiency. However, Dukan recommends that dieters take multivitamins throughout the first two phases to deal with the deficiency concerns. However, it’s always recommended to check with your own personal medical professional prior to starting any new nutritional plan.

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What is the Lemonade Diet?

The Lemonade Diet is one of the more popular phrases to describe the Master Cleanser diet plan. The diet was originally created in 1941 by Stanley Burroughs, who published his weight loss plan in a short booklet. However, it was in 2004, when it resurfaced after Peter Glickman incorporated it in his book, “Lose Weight, Have More Energy and Be Happier in 10 Days.” The diet is also commonly referred to as the Maple Syrup Diet, the Lemonade Diet and the Lemonade Cleanse.

The diet gained even more popularity after Beyonce Knowles shared that she used the technique to successfully drop 20-lbs. as she was preparing to play the lead role in the film, “Dreamgirls.” Once Knowles shared that she had participated in the diet, the sale of maple syrup significantly increased, as many people were looking to follow in the singer’s footsteps and lose such an enormous amount of weight themselves. However, as like most diet plans that cause significant, quick weight loss, the Lemonade Diet is dangerous and its weight loss results are most often temporary.

The Lemonade Diet

The Lemonade Diet requires its participants to not eat solid foods for a period of 10 to 45 days. Instead, those who follow the plan are only allowed to consume a liquid mixture that consists of lemon or lime juice, organic Grade B maple syrup, purified water and cayenne pepper. In addition to drinking the lemonade mixture, the diet is accentuated with a cup of herbal laxative tea that is to be taken in the evening and a sea salt-water mixture for the evenings. Both the tea and sea-salt drink are assigned with the belief they will help flush out the digestive track.

Although the diet duration ranges from 10 to 45 days, Glickman recommends that people follow the diet until they find that the fuzzy coating on the tongue that appears at the start of the diet is eventually pink when they check it in the morning.

The Diet’s Claims 

Burroughs claims that cutting out foods and consuming solely the lemonade-based mixture will detoxify the body, or assist in the elimination toxins and poisons. Glickman believes the Lemonade Diet is effective at eliminating external poisons like arsenic, as well as cancer-causing chemicals and body wastes that can make people tired and unhappy. Those who follow the diet, strictly, they would argue, would feel better and more energized. It’s argued that following the plan will eliminate respiratory problems like colds, hay fever, sinus and bronchial issues, as well as decrease the risk of the flu. It’s clear that most participants, however, turn to the Lemonade Diet because of its claims to cause up to 2-lbs. of weight loss per day. A loss of 2-lbs. per day would equate to 14-lbs. per week, or about 60-lbs. per month. The weight loss claims are extreme and tempting for lose looking for a big change in body fat percentage.

The Truth

It’s important to first understand how weight loss occurs. A person will lose weight whenever they create a caloric deficit, which is done by consuming a fewer amount of calories than they burn over a set period of time. This is why most weight loss plans recommend following a healthy nutrition plan and participating in consistent exercise, as both habits together promote the creation of that deficit. Every 3,500 caloric deficit a person creates equates to a single pound of fat loss.

Because followers of “the Lemonade Diet” will be significantly restricting their calorie consumption after taking in nothing but the lemon juice mixture, it’s expected that they will successfully decrease their body weight with the diet.

With that said, the weight loss that they receive is likely temporary. When a person severely restricts their calorie consumption, as one would do by following the Lemonade Diet, the body adapts by significantly slowing metabolic rate in an attempt to preserve calories. Calories are needed to properly maintain major organs like the heart, skin and liver, as well as to properly fuel the brain. Therefore, the body does whatever it can to restrict the unnecessary loss of calories. Once a follower of the Lemonade Diet gets to the end of their diet and begins eating real foods again, they are more than likely going to see the weight they had previously lost quickly come back. Even if they’re eating healthy and taking in a healthy amount of calories, their metabolic rate remains at its slower rate. They then create a caloric surplus and put the weight back on. Beyonce Knowles, after using the diet to prepare for her movie roll, immediately regained the weight she had lost after shooting of the film completed and she got off the Lemonade Diet.

Despite the Lemonade Diet’s claims of being able to detoxify the body, nutritionists and doctors disagree. It’s important to stress that the idea of detox is not supported by medical professionals. They claim that the liver, kidneys and gastrointestinal tract have multiple systems that adequately work at eliminating toxins from our bodies.

In addition to the Lemonade Diet not being an effective, long-term weight loss technique, it’s also extremely dangerous. Many followers have suffered from weakness, headaches, nausea, vomiting, diarrhea and dizziness. Because participants are not consuming foods, they are vulnerable to adverse effects of malnutrition, and thus increase their risk of cardiac and intestinal issues. The consumption of the herbal laxative tea and sea salt-water mixture is also of concern, as laxatives are attributed to dehydration and heart and colon damage.

 Read More about the Lemonade Diet CLICK HERE  

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Who is at risk?

Underactive Thyroid Testing and Treatment

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Best Way to Lose Weight – 5 Tips for Success

By Dr .Maria Parepalo PhD – Staff Writer

Weight loss can be a daunting task. The idea of healthy diet and regular exercise can make you think of constant hunger and hours spent at the gym. However, losing weight doesn’t need to be horrifying. The best way to lose weight can be as simple as incorporating some easy tips into your daily life, without the need to demolish your normal routines entirely.
Interval exercise
You’ve probably heard that the best way to lose weight is to add regular exercise to your weekly schedule. However, there is one type of exercise that is especially effective in increasing your body’s energy consumption. High-intensity interval training boosts your calorie burn by forcing your muscles to work harder, which in return makes them burn more energy. Whether you enjoy walking, running, swimming or bicycling, you can increase the amount of calories you burn by incorporating high-intensity intervals to your typical exercise routine. Simply add 30 to 60 second high-intensity intervals, followed by a few minute low-intensity periods, to your exercise routine. Repeat the interval three to five times during your 30 minute exercise and that is it.

Best Way to Lose Weight:

Green and Oolong Tea

If you want to boost your fat burning without exercise, you can do so by adding two teas into your daily diet. Both green tea and oolong tea have been scientifically shown to improve your metabolism and increase your body’s fat burning rate. These effects are based on ingredients called catechins that both green and oolong tea contain. A study published in “Obesity” showed that regular consumption of green tea promotes weight loss and fat burning. Similarly, a study published in the “Chinese Journal of Integrative Medicine” found that drinking 8 grams of oolong tea reduced body fat and body weight considerably during a six week clinical trial. Although you can find these ingredient in weight loss supplements, you can also get the same benefits by drinking regular green or oolong tea every day. If hot tea doesn’t sound appealing, make iced tea flavored with lemon and natural calorie-free sweetener.

Water

You probably didn’t think that one of the best ways to lose weight is by drinking water, especially ice water. Ice water will not only help keep you hydrated and full, but it also helps burn calories. When you drink ice-cold water, your body consumes energy to warm the water. Thus, drinking eight cups of ice water a day can actually burn around 70 calories, according to Dr. Mehmet Oz. Water is also a good way to fill your stomach if you get sudden food cravings. When your stomach expands, it sends out signals to your brain to let your body know you are full. Carry orange or mint flavored water with you, and take regular sips to keep yourself full and satisfied.

10-Minute Weight Training

When it comes to burning calories, weight training is one of the best ways you can do so. Weight training helps tone your body and improve your muscle mass, which makes your body burn more calories even at rest. However, if you absolutely hate going to the gym, do not fall into distress. You can effectively add weight training to your weekly routine by doing some easy moves at home. Do lunges, push-ups, crunches and squats to work the major muscles in your body. Get some free weights and add biceps curls and shoulder presses to your routine for most optimal results. You don’t need to reserve a lot of time for these simple exercises. Three 10 minute sessions per day, three to five times a week, is all you need to get results.

Eat Little But Often

Managing your calorie intake from food and keeping it below your body’s daily calorie need, is usually the hardest part of any weight loss plan but the “best way to lose weight”. When people think of weight loss diet, they often think of being continuously hungry. However, this doesn’t have to be the case. Splitting your daily meals into five or six portions, which you can enjoy every two to three hours, will help keep your hunger away and your calorie count in check. Eating small portions several times a day keeps your blood sugar level steady, which in turn keeps you satisfied. Plan your daily meals beforehand and bring your lunch and a few snacks with you to work. When you have small meals to enjoy every few hours you won’t be attempted to eat unhealthy snacks.

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A “FREE” Fat Burning gift you will Love!

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Best Way to Lose Weight – 5 Tips for Success Sources:

Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects

http://www.ncbi.nlm.nih.gov/pubmed/19271168

A green tea extract high in catechins reduces body fat and cardiovascular risks in humans.

http://www.ncbi.nlm.nih.gov/pubmed/17557985

Boost YourMetabolism After 40

http://www.doctoroz.com/videos/boost-your-metabolism-after-40?page=2

High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.

http://www.ncbi.nlm.nih.gov/pubmed/19088769

Dr . Maria Parepalo PhD  in Cell and Molecular Biology at the University of Nevada Reno.

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• can oolong tea return the fat cell of overweight individual to normal weight fat cell

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The Value of Healthy Snacks

By Dr Lucy Mkandawire-Valhmu PhD – Staff Writer

Contrary to popular opinion, snacking can actually be valuable to health as long as the foods constituting the snack are healthy ones. Consuming Healthy Snacks  is key to weight management and to reducing cholesterol, both of which are important in reducing our risk for high blood pressure, diabetes and heart disease. High blood pressure is a contributing factor to heart disease, the leading cause of death in the United States (Miniño, Murphy, Xu &Kochanek, 2008). Diabetes, which is also a major cause of heart disease, affects 8.3% of the total US population (American Diabetes Association, 2011).

Healthy snacks can help control appetite such that during regular meals you are better able to reduce portion sizes. Healthy snacking can also lead to consistent metabolism resulting in the efficient burning of calories in your body (O’ Connell, 2006). Additionally, snacks that are well-planned and healthy can boost energy levels particularly during the middle of the day when energy levels tend to drop, providing both physical and mental energy required to efficiently complete the day (Turner, 2010). A study conducted by Lloyd-Williams and colleagues (2008) in the United Kingdom, where heart disease is also the leading cause of death, showed that just by substituting one unhealthy snack with a healthy one every day, cholesterol levels would be reduced and approximately 6000 deaths would be prevented annually.

Un-Healthy Snacks

Unhealthy snacks conveniently available and heavily marketed so much so that we are more inclined to consume them rather than healthy ones include candy bars, chips and pastries. Such snacks are unhealthy because they are high in saturated fats, salt and/or refined sugars. They not only elevate our cholesterol levels but they also increase blood pressure and weight thus increasing our risk for heart disease, stroke and diabetes.  Taking into account that the places we spend most of our time, such as workplace environments, often do not have healthy snack alternatives, it is important that we devise ways in which we can either combat our cravings to snack or ensure that we have the necessary alternatives to unhealthy snacks that are readily available through vending machines, for instance.

The Value Of Healthy Snacks

One approach to combating our cravings to snack is to increase our water intake. Water or other liquids that do not contain calories, such as black tea or coffee are a healthy alternative to snacking. Taking a glass of water is particularly beneficial when taken immediately after you sense the desire to snack. Another approach to combating cravings is to avoid skipping breakfast, which can reduce the desire to snack and overeat during the day. Eating breakfast, therefore, has health benefits particularly when it constitutes a healthy morning meal.

Nevertheless, even though combating our cravings to snack is valuable in helping us avoid unhealthy snacks, as mentioned earlier, snacking is in fact beneficial to health if the snacks ingested are healthy. By engaging in healthy snacking we satisfy our craving to snack while removing the guilt often associated with unhealthy snacking that frequently leaves us feeling despondent about having made poor food choices. The key to healthy snacking is planning. Putting  a healthy snack in a cooler, for instance, and making it readily available at home or at work helps prevent snacking on impulse, which often results in intake of unhealthy foods (Harvard Women’s Health Watch, 2012). Healthy Snacks are especially important for those who skip meals, substituting them with snacks, and those who have cravings very late at night.

“Healthy snacks” include fresh fruits and vegetables (that are pre-cut, if preferred), low-fat string cheese, dried fruits and unsalted nuts (Lloyd-Williams et al, 2008; Sansone, 2008; Turner, 2010). Peanut butter is a particularly good choice for a snack because it provides a feeling of satiety thus reducing the desire to continue to snack. Including nuts in the preparation and planning of a healthy snack alternative is also helpful to those trying to lose weight or avoid weight gain (Clark, 2009).

Healthy Snacks Are Good For You

It is important to recognize that the health challenges we experience in relation to unhealthy food intake has a lot to do with corporations that market unhealthy food items to the general public. Those in management positions at various work places can take a stand by changing the food culture in our work environments so that we begin to appreciate the value of healthy eating. Substituting fruits and salads as a healthy alternative to donuts during meetings (Harris, 2010), for example, could help set the tone for an important cultural shift in our working environments that employees may eventually embrace to the benefit of their own health. Healthy snacking not only minimizes our risk of acquiring heart disease and other ailments common when one is overweight, but it also helps us experience an overall sense of good health physically as well as emotionally.

To Read More about Healthy Snacks CLICK HERE 

A “FREE” Fat Burning gift you will Love!

The “Top 10 Healthiest Foods and Fat Burning Tips” e-book is packed with powerful information on healthy foods, fat burning foods and tips that will get you in shape fast…a $19 dollar value… you get it “FREE” right now! Here is just a sample of what is in this amazing e-book Click here to get it now 

Writer Bio

Biography

Lucy Mkandawire-Valhmu is an Assistant Professor at University of Wisconsin-Milwaukee in the College of Nursing. She graduated from University of Malawi, Kamuzu College of Nursing and did her graduate studies at Syracuse University and University of Wisconsin-Madison. Her research focuses on women and children infected and affected by HIV in Malawi.

The Value of Healthy Snacks: Cited Works

American Diabetes Association (2011). Data from the 2011 National Diabetes Fact Sheet. Retrieved June 15, 2012 from http://www.diabetes.org/diabetes-basics/diabetes-statistics/

Clark, N. (2009). Nuts and athletes. Love ‘em or leave ‘em. American Fitness, 64-65.

Harris, C.S. (2010). Step in to witch donuts to healthy snacks at meetings. Occupational Health Management, 4-5.

Harvard Women’s Health Watch. (2012). 12 for 2012: Twelve tips for healthier eating. Harvard Women’s Health Watch, 19(5), 1-4.

Lloyd-Williams, F., Mwatsama, M., Ireland, R., & Capewell, S. (2008). Small changes in snacking behavior: The potential impact of CVD mortality. Public Health Nutrition, 12(6), 871-876.

Miniño, A.M., Murphy, S.L., Xu, J., Kochanek, K.D. (2008). Deaths: Final data for 2008. National Vital Statistics Reports, 59(10). Hyattsville, MD: National Center for Health Statistics. 2011.

O’ Connell, D. (2006). Weighty matters. Inside MS, 40-46.

Sansone, A. You’ll probably gain weight when…Essence, Healthy Living/Fitness & Nutrition, 198-200.

Turner, L. (2010). Snack smarter. Better Nutrition. Healthy Handbook, 44-45.

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Out Of Sight…Out Of Mind…Powerful Habit!

By Dan Robey

OK you have probably heard this saying a million times, but today I am going to show you how to greatly improve your life just by utilizing the power of this saying.

The saying “out of sight, out of mind” is very true. When something is out of sight, you will often forget about it.

When it comes to adding new positive habits to your life you want to always remember the things that can contribute to your positive habits.

Here is an example.

I work out in a gym 3 times a week.

I know that if I add protein to my diet
I can increase lean muscle which will
help me stay fit,and in shape.

Here is the power of  Out of Sight, Out of Mind.

I bought a powder protein supplement with the intention
that every morning I would drink a protein
shake during breakfast.

I put the container of protein on my kitchen
counter.

Every morning for a week I made a protein drink
during breakfast.

Two weeks into this new habit of drinking protein
drinks in the morning I realized that I had not had
a protein drink in over 5 days.

What happened?

My daughter moved the protein powder from the
counter top to the kitchen floor next to
the cat food!

It was out of sight and you can already guess
what is coming next….it was out of mind.

It was only inches away from where it had been,
but it was no longer in my field of view each
morning when I made my breakfast!

It stopped my new positive habit like a
red light stops traffic.

How can this help you have a
successful life?

Let’s say that you just found out that the supplement
“selenium” can help reduce your risk for getting cancer
and you bought a bottle of it.

If you place the bottle on the top shelf of your
refrigerator next to the orange juice that
you usually have every morning you will
end up taking it every day.

Guess what happens if you move that
bottle of selenium to the 2nd shelf
just 3 inches down from the top
shelf.

It will get pushed to the back in a
couple days and out of sight out of mind….
your new habit will disappear.

Amazing right!

But true….very true.

This strategy can be applied to almost
any aspect of your life that you want to make better.

Out of Site Out of Mind Example:

You decide to carry a yellow notepad
around with you every day to keep a to-do
list. If you make it a habit to keep
it next to your car keys,you will always
be reminded to bring it with you.

Get the picture?

You will be amazed at how many things you forget
to do on a regular basis simply because
the object that triggers an action on your
part is nowhere in sight!

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The Jennifer Hudson Weight Loss story

By Dr. Rhea Vallente, Ph.D – Staff Writer

Jennifer Hudson weight loss

Jennifer Hudson is recognized as one of the most prominent finalists in the singing competition, American Idol, finishing 7^th place during its third season of airing in 2004.  Two years later, she was praised for her superb performance in the film entitled “Dreamgirls,” as a member of a three-woman R&B singing group set in the 1960s to 1970s.  Jennifer Hudson received multiple awards for her performance in this film and her debut album.

Despite the superb performance in the entertainment industry, Hudson has also been recognized for her heavyset physique, especially during her initial performances at American Idol and “Dreamgirls.”  This physical condition also stayed on during her pregnancy in 2009.  However, the world saw a significant change in Hudson’s image when she gradually started losing weight, resulting in a slimmer persona, shedding approximately 80 lbs off her body.

Hudson claimed that the main approach responsible for her weight loss was the Weight Watchers program, which is a popular diet plan that focuses on the restriction of the size of food portions and the amount of calories consumed on a daily basis.  Hudson explained that the Weight Watchers program was effective for her goal of losing weight because it allowed her to understand how she treated the food she consumed, which was then mainly for comfort and not for the prime reason of nourishment.  In addition, Hudson was required to banish the notion of “diet mentality”, which simply equated to depriving one’s self from consuming his or her favorite food items and engaging in extreme workouts in order to burn all the fats and calories stored in the body.

How did the Jennifer Hudson weight loss program work? The Weight Watchers program, on the other hand, helped Hudson identify major issues that were affecting her life and how certain food items were consumed at a higher frequency than others for comfort.  For example, Hudson acknowledged that at the initial stages of the Weight Watchers program, she came to realize that her excessive consumption of chocolates was mainly for the relaxing effect that this particular food item imparted.  She has since then learned other ways to relax and thus, control her impulse in consuming excessive amounts of chocolate to receive that soothing effect.

Every commercial weight loss program focuses on a specific approach to facilitate burning of excess fat that has been deposited in the body.  These programs may thus concentrate on low-carbohydrate or low-fat diets, whereas others pay attention to balanced levels of macronutrients.  The campaign to lead healthy lives mainly through maintaining a normal body weight is a response to the continuous increase in the incidence of obesity around the world.  Obesity has been strongly associated with a higher risk for heart disease and diabetes, resulting in a greater cost for healthcare and poor performance at work, school, and home.

Jennifer Hudson’s engagement with the Weight Watchers program also involves weekly meetings with a program adviser to regularly monitor on her progress on weight loss.  The program is highly applicable to almost every individual because it is designed on the basis of the lifestyle of each program participant, incorporating the nature of his or her occupation, level of income, educational background, and other medical issues.  The program also offers advice on the specific exercise regime for each participant, taking consideration of one’s capacity for physical activity and the extent of body weight that needs to be lost within a specific duration of time.  It is possible that the Weight Watchers program’s advantage for length-term weight loss involves the gradual loss in weight, unlike other rapid slimming programs that initially result in quick weight loss but the chances of regaining back the pounds is also high.

Current medical reports have described the effectiveness of the Weight Watchers program for total weight loss and thus, physicians now include this option during discussions with patients struggling with obesity.  It has been reported the Weight Watchers program is more effective than other guided programs and maintenance after “weight loss” under this program also appears to be easier than most self-help dieting approaches. This explains how the Jennifer Hudson weight loss program worked

Hudson now actively promotes Weight Watchers, appearing in various commercial advertisements and sharing her positive experience with the program.  She often candidly describes how Weight Watchers changed her life, allowing her to enjoy her new physique by understanding her own personal issues and addressing these in relation to her eating habits.  She also narrates that weight loss does not have to be very expensive, as she cooks her own meals at home.  Hudson has thus connected with the rest of society as a real person who has succeeded and maintained total weight loss by understanding that the amount and type of food items consumed on a regular basis can directly influence body weight.  She has also served as a model of pure determination for weight loss, despite the stress, temptations, and instability in the surrounding environment.  Most importantly, Hudson showed that weight loss should be a personal goal for a healthier body and not a motive to increase recognition in society.

Rhea Vallente, Ph.D. specializes in the field of human genetics and is currently working as a project manager in a cancer facility in Canada. She has contributed in various research efforts on different medical disorders and has published several scientific articles in peer-reviewed journals.

 CLICK HERE to Read More about Jennifer Hudson’s weight loss story.

A “FREE” Fat Burning gift you will Love!
The “Top 10 Healthiest Foods and Fat Burning Tips” e-book is packed with powerful information on healthy foods, fat burning foods and tips that will get you in shape fast…a $19 dollar value… you get it “FREE” right now! Here is just a sample of what is in this amazing e-book Click here to get it now 

 The journey to total weight loss: The Jennifer Hudson Weight Loss story Sources

Ahern AL, Olson AD, Aston LM, Jebb SA.  Weight Watchers on prescription: an observational study of weight change among adults referred to Weight Watchers by the NHS. BMC Public Health. 2011 Jun 6;11:434.

Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ.  Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005 Jan 5;293(1):43-53.

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