Shin Splints: The Worst

Posted by: dani  :  Category: Health and Happiness

Hi, my name is Nick and these are my legs (Okay... these aren't really my legs. I only wish they were.)

One thing that I see all of the time is athletes coming in complaining about shin splints. For anyone who has ever had shin splints, you know what a major pain they are.

For most cases of shin splints, there are only a few things that I can really do: prescribe rest from high-impact, repetitive activities. Or activity… There really only is one activity that is the culprit behind shin splints: running.

Running is one of those activities that I have a love/hate relationship with. I love it when I finish a long run, but at 5am when I leave my house for a morning run before work, I might actually hate it. It really only takes a few minutes for that feeling to leave, but there definitely are moments when it is not my favorite.

I have been running for years and have proudly told The Unlucky that unlike them, I have never had shin splints.

But last week, something changed. I started to feel a dull aching throb develop in my posterior tibia (inner shin bone). I thought that maybe I had bumped my leg on something, but after a few days, it became clear that I had joined the ranks of The Unlucky.

So now, feeling a lot more sympathetic with those who have a shin splint problem, I’ll offer some advice to those of you dealing with this maddening injury.

First, it is important to understand how shin splints develop. Most of the time they develop because athletes ramp up their mileage or intensity too quickly for the body to adapt healthily.

Another common reason is footwear that was not designed for your body’s unique needs. A lot of times running shoes have been used for far too long for them to effectively protect your feet from injury. Replacing your running shoes every 500+ miles is a good rule of thumb.

These problems can cause tiny stress fractures in the tibia or irritation in the lining of the muscle. Once these problems happen, you have shin splints.

The bad news is that if you try to train through the pain, you can actually create a full-on fracture in your leg, which will halt your training for much longer than you would like.

So now that we know how shin splints develop, let’s talk about what can be done to get rid of them.

The best solution is rest. It is maddeningly difficult to stop your training (trust me, I know), but it is the only real solution that will help your body to heal and get you on your feet again.

I recommend about two weeks of rest. But this doesn’t mean sitting on your couch doing nothing but watching Sports Center… Make sure that you maintain your fitness doing low-impact activities like swimming or biking.

After those two weeks, you can get back to your training, but make sure to take it slow! You don’t want to get re-injured and start back at square one.

So happy healing to all you members of The Unlucky Club out there! I feel your pain. Literally.

Eating Healthy Through the Holidays

Posted by: admin  :  Category: Health and Happiness

Eating Healthy Through the HolidaysThe Holidays are referred to as “the most wonderful time of the year” for a reason. Chances are you will get to spend time with loved ones, go to parties, and maybe even get the gift from the top of your wish list.

Despite all of the happiness the holidays bring, many are often distraught during this time because it is also a season of eating, eating, and more eating, all of which can lead to weight-gain.

But this does not have to be the case. Here are some tips that may help you cut some calories this holiday season.

Exercise

Plan to exercise during the holiday season. Many people have more time to exercise because they do not have to work. Make good use of this time and be active.

Even taking one or two brisk walks a day can add up and help counteract the extra calories you may consume.

Beverages

At many holiday gatherings, alcoholic beverages are served. These drinks tend to pack lots of calories and can even induce overeating. If you must drink, consider a light-beer.

Non-alcoholic drinks can also contain lots of sugar and calories. Drink water or opt for sugar free drinks when possible.

Do Not Starve Yourself

Before a big holiday party or meal, many people starve themselves so they can enjoy all of the foods that they love. This is a big mistake in holiday eating. Not eating during the day will only increase your cravings and most likely cause over-eating.

Eating healthy snacks, like fruits or nuts, throughout the day can help suppress your appetite and keep you from over-indulging at meal time.

Do Not Stuff Yourself

Another common holiday trend is stuffing yourself. Rather than eating until you cannot possibly fit anything else in your stomach, you will save lots of calories by eating only until you feel full. Eating slowly will help your brain recognize when your stomach is full.

Survey the Buffet

When at a party or a meal with lots of different food options, survey the buffet before you start filling your plate. Only put your very favorite things on your plate. In addition, you can balance your plate out by choosing fruits and vegetables as well.

It is okay to eat your favorite holiday treats, just remember to practice portion control.

Healthy Cooking

You can alter many of your favorite recipes with low-fat ingredients without a noticeable difference in taste. Consider using half-fat ingredients to cut calories from your dishes.

Steaming vegetables, grilling rather than frying, and using low-calories spraying oils will all make a difference as you prepare meals.

Remember that the holiday season is a time to be happy. Have your focus this year be about maintaining your weight, rather than losing it. Being realistic will keep you from feeling down on yourself.

How to Stay Fit While You’re Working Full-Time

Posted by: admin  :  Category: Health and Happiness

How to Stay Fit While You're Working Full-TimeJust because you made it out of college without gaining the “Freshman 15” does not necessarily mean your weight problems are over.

Unfortunately, sitting in a cubicle for eight hours a day is not ideal for someone who is trying to lose weight or keep weight off. However, just because you work full time, it does not mean you are doomed for a sedentary lifestyle.

Luckily, there are tips and tricks you can use to help you reach your ideal weight and fitness level.

Staying Fit at Home

When you get home from a long day at work, you most likely want to eat dinner, relax, and go to bed. Working out is probably last on your list of ideal things to do. However, exercising is vital in staying healthy and losing weight. Many full-time workers have used some of the following tips to get their exercise time in:

• Ride a sedentary bike while you watch your favorite television show.
• Do jumping jacks or run in place during commercials.
• Pack your gym bag so you go straight to the gym from work.
• Get up a little earlier to work out in the morning.
• Ride your bike or walk to work.
• Record workouts on TV so you can do them at home, or rent workout DVDs from the public library.
• Walk around the block after dinner.
• Be disciplined. Write down a specific goal and deadline. This will help motivate you to get up and move!

Staying Fit at Work

There are also many things that you can do while you are actually at work that can aide you in your desire to reach a specific weight.

Eat Breakfast. There is a reason that breakfast is considered the most important meal of the day. Eating when you wake up in the morning will help stabilize your blood sugar. This will help prevent cravings and possibly overeating later on in the day.

How to Stay Fit While You're Working Full-Time Eat Healthy. During the lunch hour, many of your coworkers will probably order lunch. Frequently eating take out will surely have negative effects on your health. This does not mean that you will always have to turn down lunch outings; however, it is important to be mindful of unhealthy foods. It is also smart to avoid the vending machines at your work place. In addition to providing negative effects on your health, frequently eating out and using the vending machines will also have negative effects on your bank account.

Take Advantage of the Fridge. Lots of healthy snacks, such as string-cheese and low-fat yogurt, need to be refrigerated. Healthy lunches, such as a salad or a turkey sandwich on a whole-wheat pita, also need to be refrigerated. Pack healthy snacks so you are not tempted to visit the vending machines.

Move Around. Every little bit of movement counts, no matter how little it may seem. Instead of using email or instant messaging to get in touch with co-workers, get up and walk to them. If you print out documents, walk briskly to pick them up instead of casually strolling. Take a walk on your lunch breaks and take the stairs whenever possible. If you are working full-time, you are most likely eligible for breaks throughout the day—take a ten minute walk. Stand up and stretch every couple of hours; you can make it a goal to try and touch your toes. Research online to find work outs and stretches you can do while stationed at your desk.

Make it a Priority

While working full-time definitely has its benefits, it does make it more difficult to get enough exercise throughout the day. However, if you make it a goal and priority to stay healthy, it can be done.

Xanax Halted Because of Abuse

Posted by: admin  :  Category: Anxiety

Xanax Halted Because of Abuse

A community mental health center in Louisville, Kentucky has stopped writing new prescriptions for the anti-anxiety drug Xanax.

Used for its calming effect, Xanax has been the most popular anti-anxiety drug on the market to date. But this popularity doesn’t come without a backlash.

Ms. Mink works for Seven Counties Services which serves some 30,000 patients in the Louisville area and she describes Xanax as a “drain on our resources.”

She has been aware of this problem before and has noticed that Xanax has “funneled a great deal of our energy into pacifying, educating, and bumping heads with people over Xanax.”

But all this has come to an end with the Seven Counties’ new policy to first stop writing new prescriptions, and then to wean patients off it completely by the end of the year.

This is an unusual step to take, but for a state that has a widespread problem with prescription drug abuse for more than a decade, this could be the solution they’re desperate for.

Once thought of as an affliction that only burdened the wealthy, anxiety has become a condition that has crossed socioeconomic lines, with Alprazolam, Xanax’s generic, becoming the eighth most prescribed drug in the nation last year.

This decision to refuse Louisville patients access to the anti-anxiety drug has not come without criticism. Dr. Laurence H. Miller who is the head of the community’s committee for the American Psychiatric Association says that “there are some people who may have done very well on [Xanax}, are on a small dose and manage their lives on it, and that’s probably OK.”

Despite this criticism, the doctors at Seven Counties are holding their ground, arguing that there is a lot of literature that strongly suggests alternative ways to treat panic and anxiety disorders without medication.

But for patients, the decision to change treatments for their anxiety seems to have been made for them. Not only are they put at risk for not being able to treat their anxiety effectively, but they also run the risk of withdrawal.

Whether this will help the people in the Louisville area, only time can tell.

Evolved to Run

Posted by: admin  :  Category: Health and Happiness

born to runNo matter where you are you’ll find people that say they can’t run because they just weren’t built for it. They either have collapsed arches, knee pain, back problems, you name it, there’s always something biologically holding them back from hitting those trails.

New Research Shows That Biology Is All on Running’s Side

Dr. Lieberman, an evolutionary biology professor at Harvard has spent years studying how and why the human body has evolved the way it has. In his research, he has found that modern humans have evolved from Neanderthals with the distinct purpose of long distance running.

Our Heads Were Designed For Running

To look at a Neanderthal and a modern human, everything would look the same except the neck up, but there you would find a whole host of differences. We have a different jaw for chewing different foods, and various other different facial features, but the most interesting difference is the way our neck is designed to keep our heads still while we ran.

By having a still head, we were able to chase our prey and still be able to see everything clearly ahead of us. And by evolving to run on two feet we were able to control our breathing, allowing us to do aerobic activity for longer amounts of time.

Running Can Keep You From Sickness

Dr. Lieberman equates most of the ailments that afflict the modern human to living a life that their bodies weren’t designed to live. In fact, hunter-gatherers who live similar lifestyles that our ancient ancestors lived find that they aren’t afflicted with osteoporosis, cancer, myopia, fallen arches or back pain. They don’t even have a problem with impacted wisdom teeth or cavities because of the diet they eat.

This research supports the movement that people are trying to make toward a lifestyle that is what their bodies were made for. Instead of listening to advertisement and the media to tell them how they should lead their lives, they’re listening to what has been working for millennia.

7 Reasons You Should Go Vegan

Posted by: admin  :  Category: Health and Happiness

reasons to go veganWhen most people hear the word vegan they think of health extremists that shut themselves away in caves just to wallow in their own health righteousness. But this is not the case, and it is becoming more widely recognized that everyone can benefit from a vegan lifestyle, not just those who thrive on depriving themselves.

Here are some reasons that might inspire you to adopt a more vegan-like diet:

Cut down fat

A vegan diet encourages you to cook with good fats like olive oil and other monounsaturated fats that are not only good for you, but essential. Veganism also cuts out all the fats that are bad for you and your cholesterol.

Spend less

Grabbing a bite to eat at a fast food restaurant a few times a week can really start to make a dent in your bottom line. There aren’t as many vegan options at fast food joints and even restaurants, making it easier for you to make the decision to eat at home.

Eat more fruits and vegetables

Because a vegan diet doesn’t include so many staples the American diet commonly uses, you’ll find yourself substituting pepperoni with caramelized onions, and ground beef with black beans, helping you finally get all those fruits and vegetables servings the food pyramid is always guilting you into getting.

Lose weight

Most vegans have a lower Body Mass Index as well as a healthier weight than other Americans because they are eliminating food that is so bad for us. Vegans have also been shown to have a higher level of energy due to all the healthy food they are consuming.

Eliminate hormone consumption

In modern agriculture there are so many hormones and antibiotics that are given to our livestock to grow them big and as fast as possible. This is great for large agriculture companies, but it is bad for us because these extra hormones and antibiotics have proven to disrupt the natural balance of your hormones, even causing tumors to grow.

Get a varied amount of protein

Finding protein as a vegan isn’t as hard as most people think it is. Beans, nuts, peas, lentils, soy products, quinoa and many more foods add protein to a vegan diet. Actually, vegans typically have more of the 20 essential amino acids that are required to build protein in the body because they get their protein from all different sources. Americans who don’t follow a vegan diet typically consume a large amount of one kind of protein—in fact it’s usually too large and Americans on average eat too much protein for their body to handle.

Longer Life

Several studies have indicated that those who follow a vegan or vegetarian lifestyle live an average of 3 to 6 years longer than those who don’t.

Even if you never end up going all vegan, adding a vegan meal or a vegan day into your week can literally add years onto your life.

Dealing with Anxiety

Posted by: Nicholas Grey  :  Category: Anxiety

When someone predicts the end of the world it will generate anxiety in many who tend to swallow the prediction when presented as a prophecy. Even amongst stoic non-believers a hint of doubt about the continued existence of the world may creep in to their view of the stability of existence. Some people will purge their anxiety with debauchery while others simply stop doing the everyday basic activities and wait for the day, hour, minute and second of the impending doom or glory.

 

While Harold Camping begins to explain why his prophecy about Judgement Day May 21st 2011 did not reach fruition, those close to his supporters have another cause of concern. After the leader of Family Radio made a previous announcement back in 1994 there was at least one reported suicide. So there are growing concerns about how ardent believers will deal with extreme disappointment following such an anti-climatic outcome.

Of course the best way to cope is not to be drawn in in the first place. History is replete with similar stories of failed predictions of the apocalyptic end game. Be wise and think for yourself and don’t donate to silly causes. Now if you have invested your time and money and your sacred honor in a scheme with no merit how will you cope. Well firstly admit that you have erred. Then make up your mind to never get involved again with those who think they know more than God intended us to know. If you are religiously minded then seek comfort in your religious practices honestly and sincerely. A worthwhile religion will not hoodwink you so seek Truth earnestly. Face up to the fact that you have been misled and placed your trust in a falsehood. You will survive just as the world did after May 21st 2011. The world isn’t perfect and neither ios any man or woman. We all make mistakes. Now do the right thing.

Diet Pills: Part Two

Posted by: Nicholas Grey  :  Category: Dietary Aids, Health and Happiness
If you visit the website www.lipovarin.info/ you will see in bold type “Reshape your future with Lipovarin.” And under that blazing red headline you can read  that Sterling Grant Laboratories has spent many years developing an advanced Thermogenic Super Weight Loss Formula that’s specifically tailored to your highly sensitive needs. Lipovarin’s™ patented formula was created to help achieve a leaner, sexier you…without the worries!

Then after asking the question “How fast will Lipovarin work for you?” comes the answer:-

The effects of Lipovarin’s™ powerful formula can be felt almost immediately from the first time you start taking it. You can be confident that Lipovarin™ will work for you, just as it has for the thousands and thousands of the other satisfied users around the world. You’ll not only feel better with Lipovarin™, it will renew the confidence lost by unintentional weight gain! Then follows the answer to “How it Works “

Lipovarin addresses weight control from many different angles. Stimulation of the metabolism is a prime focus of the Lipovarin formula. Advantra Z (citrus aurantium) an important component in the formula has been shown to have similar metabolism boosting effects of that of Ma Huang without the negative side effects. Caffeine, Metabromine and Green Tea all provide thermogenic and metabolism stimulating effects as well as supporting increases in resting energy expenditure. The patented ingredient 7 Keto is included in the Lipovarin formula for many of its clinically substantiated claims. These claims include the ability to stimulate enzymes in the liver responsible for thermogenesis, increasing the body’s metabolic efficiency, greater weight loss results, and maintaining an ideal body weight.

Imagine a product removing a main obstacle to losing weight:

  • Slow metabolism.
  • Safely supports the suppression of appetite
  • Promotes Energy and resting energy expenditure.
  • 100% Safe, Natural and Effective!

But there is another view of Lipovarin which is undoubtedly a highly popular diet pill. According to the Mayo Clinic website Katherine Zeratsky, R.D., L.D. says there is no evidence that Lipovarin promotes weight loss. And she further states the product could possibly pose serious health risks. She adds that Lipovarin has an ingredient called synephrine which is a stimulant similar to ephedrine, which itself comes from the herb ephedra. Several years ago health safety concerns led to the removal of ephedra as an ingredient  of products sold in the USA. So with that ban manufacturers substituted synephrine for ephedra. Those products, which include Lipovarin, likely have serious health risks just as ephedra products had — risks with ephedra include seizure, stroke and heart attack. Not really worth risk when there are proven ways to take care of weight problems. While there are no short cuts to good health and weight control there is no shortage of pills skillfully marketed to those who will take the latest pill in the hope that there will be a magical transformation without effort. Remember always consult a medical professional when weight loss has become such a concern that you are willing to take care of it. Exercise and the right choices of food along with medical oversight and some counseling are the keys to success.

 

Anxiety Treatment

Posted by: Nicholas Grey  :  Category: Anxiety

While there are many causes of anxiety and panic attack, there are studies which lead many to believe panic attacks develop when a trigger point is reached and when the sense of anxiousness has accumulated and builds up to point where the mind and body has reached a limit and panic is the next response. Triggers might accompany too much stress at work, whether worry sets in when a task needs completing on a strict schedule or there is a risk of some type of loss (Status, Monetary, or even Job Loss;) work loads loads can bring about situations that become unendurable. When the mind feeds itself on worry continuously the body reacts to the anxiety, and the thoughts and feelings  eventually manifest in a panic attack.

The main step in defeating panic attacks would seem to be identifying the source of the underlying anxiety. Find what is triggering such high levels of worry and fear that uncontrolled panic sets in. You are challenged in the most fundamental ways and there are feelings of frustration as your self-confidence diminishes, and your social life and ability to interact with others is adversely affected.

There are diagnosis of Generalized Anxiety Disorder, a Social Anxiety Disorder, the well known Obsessive Compulsive Disorder, the problem of Post Traumatic Stress Disorder, and specific phobias.

Anxiety can turn to panic without much of a warning so there is little time to prepare or prevent, so learning to identify potential causes is key to success. Each incident has similar beginnings: you experience something and start to consider the problem but attribute the experience erroneously and dramatically. Something of an over-reaction not related to an actual cause. Concentration on a problem with a misaligned sense of what is happening can be the source of actual symptoms such as strange feelings of wooziness; things not quite defined; feelings of loss of concentration and focus; ineffectiveness in the workplace; and inappropriate expressions of anger in quite normal domestic situations.

There are many recognized ways to handle anxiety and depression and the right way should be identified on an individual consultative basis with a trained medical professional. You will need to monitor yourself too. There are medications; drugs like Benzodiazepines and Selective Serotonin Reuptake Inhibitors, to be used in accordance with a doctor’s advice, but medication will only provide relief in a temporary way. Finding the triggers, the things that start off worries, the problems that need eliminating rationally will aid in effecting a more permanent relief and cure. Relaxation techniques, regular exercise, and also therapy such as Psychological treatments like one of the most common and effective anxiety treatments known as Cognitive Behavioral Therapy (CBT).

The good news is with the right combination of treatment you can get relief and live what you have come to consider as an elusive normality of your choice. Be of good cheer.

 

 

Diet Pills: Part One

Posted by: Nicholas Grey  :  Category: Dietary Aids

Quite a few years ago my wife decided that the solution to her weight loss desires lay with Fen-Fen and her own doctor readily supplied the prescriptions and she did a quite remarkable transformation and became somewhat “boney.” I well remember on one of our trips to Britain at the time how svelte she appeared. The photos are a reminder of those times. But of course the problems with the drug combo had been hidden and it was several years before Mrs. Grey learned of the minor heart problem that she had developed. But as she did before Fen-Fen so she has proceeded to do since, as she searches for the magic bullet of weight loss. Pretty much everyone knows there is no magic bullet, but like the Templars seeking the Holy Grail, and The Conquistadors searching for Cibola, even Juan Ponce de Leon didn’t find The Fountain of Youth. That doesn’t stop millions of people looking with hope at the latest slimming discovery. So here is an article that may open your eyes.

Over-the-counter weight-loss pills: Do they work?

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

By Mayo Clinic Staff

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they a safe option for weight loss? Here’s a look at some over-the-counter weight-loss pills and what they will and won’t do for you.

Over-the-counter (OTC) weight-loss pills: What you need to know
A number of weight-loss pills are available at your local drugstore, supermarket or health food store. Even more options are available online. Most haven’t been proved effective, and some may be downright dangerous.

How can companies sell potentially unsafe products? Dietary supplements and weight-loss aids aren’t subject to the same rigorous standards as are prescription drugs. Thus, they can be sold with limited proof of effectiveness or safety. Once a product is on the market, however, the Food and Drug Administration (FDA) monitors its safety and can take action to ban or recall dangerous products.

For this reason, it’s important to do your homework if you’re thinking about trying weight-loss pills. Read labels and talk with your doctor or pharmacist. Also check the FDA Web site for alerts about safety concerns and product recalls. The table shows common weight-loss pills and what the research shows about their effectiveness and safety.

Product Claim Effectiveness Safety
Alli — OTC version of prescription drug orlistat (Xenical) Decreases absorption of dietary fat Effective; weight-loss amounts typically less for OTC versus prescription FDA investigating reports of liver injury
Bitter orange Increases calories burned Insufficient reliable evidence to rate Possibly unsafe
Chitosan Blocks absorption of dietary fat Insufficient reliable evidence to rate Possibly safe
Chromium Increases calories burned, decreases appetite and builds muscle Insufficient reliable evidence to rate Likely safe
Conjugated linoleic acid (CLA) Reduces body fat and builds muscle Possibly effective Possibly safe
Country mallow (heartleaf) Decreases appetite and increases calories burned Insufficient reliable evidence to rate Likely unsafe and banned by FDA
Ephedra Decreases appetite Possibly effective Likely unsafe and banned by FDA
Green tea extract Increases calorie and fat metabolism and decreases appetite Insufficient reliable evidence to rate Possibly safe
Guar gum Blocks absorption of dietary fat and increases feeling of fullness Possibly ineffective Likely safe
Hoodia Decreases appetite Insufficient reliable evidence to rate Insufficient information