Chitika

Thursday, February 28, 2013

How To Change Your Relationship With The Scale

thescaleby Dr. Sara Solomon P.T., DMD


 Over the course of 20 years and a dozen or so trainers, I came to hate enforced weekly weigh-ins. I was always filled with dread before I begrudgingly set foot on the scale, knowing that my self-worth and mood for the entire week hung in the balance.

On the rare days I lost weight, I felt elated. Most of the time, though, I either gained weight or hit a plateau; and on those days, in my mind, I became a "fat failure," even if I thought I looked amazing in the mirror. I would let the scale distort my self-perception, leading me down a dangerous path of self-loathing and depression.

In an attempt to lower my stubborn scale readings, my trainer adjusted my program on a weekly basis. Usually this meant more cardio and fewer calories. Unfortunately, these weekly changes seldom achieved their desired effect. What did result was chronic irritability, depression, disordered eating, and exercise obsession.

Fitness, something I used to adore, became something I abhorred. I believed that if only I could lose the weight, I would be happy. And I was anything but.

A Big Weight off My Shoulders 


After enduring this for a year, I finally hit rock bottom. I just couldn't do it anymore. So I did some research and implemented the following changes: I put an end to the mandatory weigh-ins, the two-hour daily cardio sessions, and the severely restricted diet that failed me for 52 solid weeks. I replaced them with my mirror; 20-minute, high-intensity home workouts; and intermittent fasting.

Guess what happened next? I lost all the weight, regained my sanity, started finding pleasure in fitness again, reestablished a healthy relationship with food, and once again became the happy Sara my family used to know and love.

Through this experience, I learned that a cookie-cutter approach does not exist. What works for one person may not work for another. But no one should become a slave to numbers on a scale. Curious as to whether I was alone in this battle, I asked some fellow fitness personalities about their relationship with the scale. 

 

Here is a list of our links.


Monday, February 25, 2013

7 lifestyle behaviors that will help you sleep

Agoodsleep


Most adults suffer from sleep disorders at some point in their life. Sleeping problems are often the product of stress or depression. Other times, they are the result of something much simpler.You can fight insomnia by practicing good lifestyle habits. Getting into a good system will help you sleep soundly and be well rested to take on each day.

Make the room you sleep in a peaceful retreat.
If your bedroom is a place of distraction and chaos, it will be that much more difficult for you to fall asleep. Remove the alarm clock from sight — instead, put it under the bed or in a drawer. Adjust the room temperature for your comfort — for most people that's between 65°F and 70°F — and make sure you have comfortable pillows and enough blankets. Hang blackout curtains or wear an eye mask if you are easily awakened by light.

Add white noise.
For many people, noise that is steady and not easily identifiable is easier to tune out than the sound of snoring, the rumble of traffic, or the musical stylings of the amateur trumpet player who lives next door. For others, total silence is disturbing. White-noise machines emit a steady whirring or purring sound, similar to the sound of wind rustling through leaves, which provides a welcome distraction for both these problems.

Practice good sleep habits.
Sleeping well is often about establishing the right habits. If your bed has become a place of tension from an extended bout of insomnia, then you have to work that much harder to associate bed with sleep again. First, get a different perspective by making the bedroom less familia — move the furniture around or buy a new set of bedding. Second, stick with a regular schedule of going to bed and waking up so your body will learn to associate certain times of day with a particular part of your sleep rhythm. Third, avoid using the bedroom for anything except sleeping and sex — no reading, no television, and definitely no eating. Finally, don't let insomnia back into the bedroom. If you are unable to fall asleep within 20 minutes, get up, go to another room, and do something relaxing. Return to bed only when you feel sleepy again.

Wean yourself off naps.
People with insomnia often resort to afternoon naps to catch up on their missed sleep, but that's a mistake. Napping encourages insomnia because you'll be less likely to be tired at bedtime if you sleep during the day. It can become a counterproductive habit. Fight the urge; but if you must nap, don't sleep for more than 20 minutes. After a day or two, your body will learn that the proper time for sleep is when you lie down in bed at the end of a day.

Make a to-do list.
People tend to lie awake in bed angst–ridden over all the things they need to get done. Before you go to bed each night, draft a list of everything you need to do for the next day. Getting it down on paper helps get it out of your mind.

Learn to relax.
You can't run a crazy life and expect to just unplug your mind when you slip into bed. Sleep requires relaxation of mind and body. Try to take 30 minutes out at the end of each day to unwind: meditate, read, do yoga, take a hot shower or candlelit bath . . . anything that helps you put worries away for the next eight hours.

Exercise regularly, early in the day.
Some scientists believe that regular exercise may be the single best and safest method for improving sleep. Exercise has many wonderful effects on the body, all of which may contribute to better sleep. Exercise forces the body to work harder than usual, which means that we generally need more sleep to recuperate from the physical exertion. Exercise also increases the body's production of endorphins and other hormones that lead to feelings of calm and well–being. However, time of day matters. Working out at night may energize you, ultimately keeping you awake. If you're struggling with insomnia, limit vigorous exercise to the morning or afternoon. Calming routines like stretching or yoga poses are fine any time of day.

Here is a list of our links.


Friday, February 22, 2013

Don't Try This Beauty Treatment at Home

12-fireBy 


Whoever coined the phrase "Beauty hurts" obviously had the latest Chinese spa treatment in mind. A beauty ritual called Huǒ liáo (meaning fire treatment) that's lauded for curing everything from dull skin around the eyes to obesity has spread like, er, fire around the blogosphere after a photo of a woman with her face ablaze was posted to the Chinese message board tt.mop.


The photo is captioned: “My mom went to get her face done at the beauty salon so I went with her. What I saw… instantly shocked me… I couldn’t look."

We don't blame her. Huǒ liáo allegedly involves soaking a towel with a “secret elixer” and alcohol and placing it on a "problem area" such as the face, legs, back, and neck and setting the towel on fire for several seconds before extinguishing it with another cloth.

While the origins of this treatment are unclear—some credit China, others Tibet— it's said to be painless and depending on what part of the body it's applied, reportedly flattens the stomach, boosts metabolism, smooths wrinkles, and helps combat ailments such as the common cold and flu, indigestion, insomnia, joint pain, and fever.

But this is a totally crazy way to heal—right? "If you're asking whether I would try this myself, the answer is no," says Jacob Teitelbaum, M.D., author of Real Cause, Real Cure. "While alcohol will help carry whatever is in the elixir into the body, it's not really necessary to light it on fire. However, one explanation is that extreme heat triggers an adrenaline response which can shift your body's chemistry, improving some symptoms like indigestion and slow metabolism."

The real danger, according to Teitelbaum, is hair catching on fire or the skin developing hyper pigmentation. "You don't want to be anyone's first client or you might be their last," he says.


Watch it performed by playing the video below


[youtube http://www.youtube.com/watch?v=Zn-vdXHRAUI?rel=0]

Tuesday, February 19, 2013

Which Emotions Amplify Your Back Pain?

backPAINouchBy Rhonda Gegaust


The back is made up of many muscles, but when we speak of back pain, we usually speak about the spine. The spinal column is a stacking of 33 vertebrae, distributed as follows: cervical, dorsal, lumbar and sacral. To simplify this I’m going to refer to these areas as lower, middle and upper back. What you are about to read is not to replace medical treatment. It is to open your mind to the possible emotional connection that may be causing or amplifying your back pain. Note it is important to always have any back pain checked by a medical doctor or a chiropractor.

Emotionally speaking, the back represents our support system. Problems with the back usually mean we feel we are not being supported. Dr. Milton Erickson was known for saying, “If you don’t pay attention…you pay with pain.” What message is your body trying to tell you? What emotions do you need to change to decrease or eliminate your back pain?

Upper Back Pain

The upper back has to do with feeling the lack of emotional support; feeling significant people in your life don’t understand you or support you. You may feel unloved or you may be holding back your love from someone. Upper back pain could also mean that you feel that somebody is always on your back.

By changing a belief that you are responsible for other people’s happiness, it can relieve pain in your upper back and neck. Do things for others from your heart, not from a place of feeling you have to do it or they won’t love you.

Gaining love of yourself will not only increase your happiness – you will be supported from the inside first.


Middle Back Pain


Emotionally speaking, pain in the middle back comes from feeling guilty about ‘stuff’ from the past. Perhaps you are afraid to explore your past? Maybe you are hiding what is back there? Do you feel stabbed in the back? Do you find yourself wanting to scream out, “Get off my back!”? 

In order to move freely into your future, you need to release the past anger and guilt and embrace your present and future with love in your heart.


Lower Back Pain


With today’s financial hard times, are your finances in a mess? Do you worry about them excessively? The lack of money, fear of not having enough, or fear of material loss may be the cause of your lower back bothering you. The amount of money you have has nothing to do with it. It’s the fear of lack of financial support, the fear of your own survival that amplifies the pain. 

Eliminating paralyzing guilt, clearing your past from anger and transforming your fear into personal power will help you gain control, well-being and find peace of mind you may long for in your life.  It can be done in very little time with Neuro-Linguistic Programming (NLP) techniques.

 

About the Author - Ronda Degaust is the author of How To Heal from Years of Criticism, Insults, Abuse & RejectionShe is a Break-thru Coach & International NLP Trainer. She teaches you how to release negative emotions to Maximize Your Life Potential. Find out more at her website www.lifepotential.ca or email her at breakthru@lifepotential.ca

Wednesday, February 13, 2013

Are You Buying Fake or Altered Food?

Fake ingredients, deceptive labeling, cheaper food substitutes-sounds like something you'd expect from a fast food meal, right? Turns out, you could encounter food fraud with many of the everyday items you toss into your grocery cart. 

That's because inferior-and sometimes unhealthy-ingredients in our food has reached an all-time high, according to researchers at the U.S. Pharmacopeial Convention (USP). In the last two years, the USP added nearly 800 items to their food fraud database. Everything from lemon juice to olive oil to seafood could be a big phony, based on their findings.  

fakeJUICEPomegranate Juice
This antioxidant-rich juice has been touted as heart-healthy, but it's also expensive. To get around that, some manufacturers have been caught diluting it with water, sugar or cheaper grape or pear juice. In fact, there have been instances where pomegranate juice doesn't even have a lot of real juice in it.


Olive Oil 
Some oils, extra virgin olive oil in particular, have been caught in the food fraud act. They can be diluted or substituted with cheaper oils to mimic the real thing, so you may not be getting what you're paying for.

Lemon Juice 
Like other fruit juices, lemon juice can be sold as fresh or from concentrate (which can be diluted with water). But even lemon juice labeled as 100 percent pure has been found to contain citric acid. "It's available as a chemical, and it's very cheap," notes Markus Lipp, Ph.D., senior director for Food Standards at the U.S. Pharmacopeial Convention. "The lemons are the most expensive ingredient, and sometimes only 10 to 30 percent is real juice, so manufacturers make three times as much money this way."

Saffron 
This expensive spice is frequently reported to be adulterated with cheaper ingredients that are dyed to look like saffron. Not only are you wasting your money, but some of these fraudulent blends may not be fit for human consumption, according to Lipp.

Coffee 
The issue isn't with whole bean coffee because it's easier to recognize and know if the beans have proper form and color. "But with ground coffee, it can easily be adulterated and hard to tell what exactly is in that brown powder," says Lipp. There have been reports of roasted chicory seeds, for example, being used as a filler. This is something that could cause allergies in unsuspecting java junkies. 

Tea-bagsTea 
Would you ever sip tea made from your front lawn? You might be and not even know it, especially if you don't use loose leaf tea that you can see. According to the USP, tea has been found to contain lawn grass and other fern leaves. Not exactly what we're hoping for when we curl up with a mug in the morning.

Tuna 
Tuna and other white fish, such as butterfish, have been caught in the "real" food lie. Tuna has been found to contain escolar-a cheaper, oily fish that is banned in Italy and Japan. Escolar has a high content of waxy esters that are likely to cause food poisoning called gempylotoxism or gempylid fish poisoning, according to the USP.

Jams 
To make your jam look more natural, manufacturers have been caught adding clouding agents outside the U.S., such as plasticizer Di(2-ethylhexyl) phthalate (DEHP) and other related phthalates, in place of the more expensive palm oil. These banned toxins have been linked to cancer and developmental problems in children. 

Honey 
To make a cheaper product, honey is often adulterated with a lesser quality honey. In some cases, honey has contained other sweeteners such as sucrose, sugar and high-fructose corn syrup.

 

Here is a list of our links.


Thursday, February 7, 2013

10 Tricks That'll Motivate You to Work Out

work-out-Groupby FitSugar


It's true what they say: 80 percent of success is just showing up. Once you're there - you're there. This advice can be hard to take when, after a late night of fun, your alarm goes off before the sun is up. Propelling yourself to the gym, pool, mat, or trail can feel like a hurdle in its own right, but it's always one worth jumping. If you've resolved to work out more this year and get fit for 2013, motivate yourself to keep on sweating with these tricks. 

  • Channel that glorious post-workout feeling. Whenever you feel the instinct to skip a sweat session, imagine how accomplished and energized you feel after just 30 minutes or an hour of exercise. Just get there already.

  • Make a date with a friend or fitness trainer. If you set a time to meet someone, you'll feel obligated to go, even when your mind and body are telling you otherwise. If you're looking to get your sweat on outside of the gym, here are some of our favorite ideas for fitness dates, from rock climbing to ice skating.

  • Create a healthy post-workout routine and make time for it, too. Reward yourself after a workout by scheduling extra moments to relax in the steam room, blow out your hair to perfection, or get a hot coffee or a protein-rich smoothie.

  • This is the simplest, and possibly hardest, piece of advice to follow: schedule your workout early in the morning before the day's distractions detour you from lofty intentions.

  • Carry a motivational token or photo with you. Beyoncé keeps a painting of an Oscar at the gym, so she's literally running toward her next goal. Instead of commissioning a masterpiece, snap a shot of the dress you want to wear on your next date, a beautiful beach you hope to visit this year, or even yourself at your best, and make it the wallpaper on your phone. When you feel like caving, look at it.

  • Instead of going home to watch your favorite show on the couch, suit up and watch it on the treadmill. If your gym doesn't have TVs on each machine, load up your iPod or iPhone.

  • Try something new. Sign up for an exercise class you've never taken before, take a hike to a vista point, ride your bike to a new trail, or work out at a different time of day.

  • Throw on your favorite workout wear and some lip gloss. Kelly Osbourne admits to dolling up so she feels positive and pretty when she sees her reflection working out.

  • Avoid taking a physical dip by fueling your body with a healthy pre-workout snack. You'll have something to burn and a boost of protein to keep your eye on the prize.

  • Give yourself a gold star. Plot out a reward system and treat yourself when you hit your goal of workouts per week, weight loss, or the finish line. Wouldn't a massage or a pedicure feel great after all your hard work?


 

Here is a list of our links.


Tuesday, February 5, 2013

It’s Time To Let Go…

theartoflettingGOBy Susan Harper Todd - WakeUp-World.com


A New Dawn is upon us… A New Way of Being… It is time …It is time to let go of all that is not real… It is time for us to stop being who we are not…It is time, now, for us just to be us! It is time to stop pretending to be something else and someone else to please other people or to fit in. It’s time to realise that there is no ‘one’ way to live our lives. To realise that there is no ‘right’ way to do anything…only our way. We do not have to meditate in a certain way, or even meditate at all…if it doesn’t feel right for us. We don’t have to ‘be’ spiritual in a certain way. We don’t have to ‘be spiritual’,because we already are. Just being us is the perfect thing to be – without trying!

We don’t have to be or do anything at all that we don’t want to do or if it doesn’t feel right for us. It’s time to understand that the right things for us are those things that feel right – those things that make us laugh, make us smile, bring us joy, make us feel wonderful! Those things we feel passionate about, that we really want to do. Those things that we LOVE. For this is truly who we really are – we are all of those things. And when we are doing and being these things we are honouring who we are. It’s time to let go of feeling guilty about enjoying ourselves and doing what we love because doing things we love is an expression of our real selves.

It’s time to stop listening to others and to start listening to us. It’s time to pay attention to what feels right for us in every area of our life. Because we are the only experts on us. No one else is. We are unique. One size does not fit all. There are no rules we should follow in order for us to be ‘us’, except ones we make for ourselves – because they feel right.

It’s time to start listening to our bodies, because only our own body can tell us what it needs to ‘feed’ it and to keep it healthy. We know whenever we eat or drink something whether it is good for us or not, by how it makes us feel. No one else can tell us this for they don’t know how our body feels. When someone tells us that a particular food or drink is good, or not, for us…that maybe true for them, but it certainly is not necessarily true for us. It’s time to let go of the thought that other people know what is best for us and to start asking ‘our selves’, our intuition, what is best for us. We do know…

Its time to start paying attention to how we feel about things instead of what we think about them. It’s time to stop listening to our mind and to stop taking notice of what the media tells us…because what the media is saying is not necessarily true for us. We can tell that by how it makes us feel. Does it make you feel fearful? If it does then it is not true for you! However if you keep focusing on it then it may well become true for you. Instead take your power back and focus instead on something better, more wonderful, something that feels good… Remember, the media’s job is to keep us in fear, because then we are more malleable , easier to control… They want us to keep listening to them, because the minute we stop doing that and start paying attention to ourselves instead, then we are in charge, not them…

Its time for us to stand up and be who we really are. It’s time to stop saying yes when we mean no. It’s time to put ourselves first and do those things that make us feel good, because when we do that, we feel so good that we want to do loving things for everyone around us. When we feel good the world feels good.

It’s time for us to step out of the old patterns that we have inherited from our ancestors. And we know what those are. They are patterns that have kept us small, unseen and unheard. They have made us feel unworthy and unimportant. They have made us feel that everyone matters but us and that it is our job to make everyone else feel that they matter… But that is not who we really are. And deep inside we know that. We really know that.

theartoflettingGO3Stand Up… Stand Tall… Look in the mirror… It’s time…. You can do this… You are not alone… Because it’s our time…it’s already  happening.

Its time to throw away the rule books that tell us how we should live our lives. All we need to do is to just be ‘us’. If we can just pay attention to how we are feeling in every moment, then we will start to know and understand that if we’re not feeling good, then that is our intuition, the greater part of who we are, giving us a message that we’re not doing the right thing for us in that moment…or maybe we’re not behaving in the best way we can… If we can just pay attention to that and know that when we arefeeling good we are being who we really are, the person we are born to be… then we’re doing what we’re here to do… To live our BEST life, to be the best we can be.

And by being us, by living in integrity as best we can, listening to our bodies and to how we feel, living intuitively as best we can, then we will walk towards everything we want in our lives.  It really is that simple.

It’s time to stop listening to other people and to listen to ourselves. We are the only ones that know what is best for ‘us’. No amount of books we read can tell us that. They can point us in the right direction, but we need to filter what they say through our own lens. The information in the books was true for the person who wrote it, but it doesn’t mean it’s true for you.

Its time to understand that the only things that are true for you are what feel true… You are the expert on you… Sure you’re not perfect and of course you will make mistakes finding out what IS true for you… but it’s only by trial and error, by making mistakes that you will find that out… If you stick to someone else’s rules then you will never find out who you really are… you’ll only know who you aren’t… and you won’t even know that, you’ll just ‘not feel right’ and you’ll still have that nagging feeling that there must be more to life than this.

It’s time to be brave…to climb out of the box… to do things differently…to throw away the rule books…to get to know YOU. You are perfect, amazing, wonderful, funny, brilliant… you may not know it…because it’s so long since you ever saw this version of you… But believe me you are all those things… I know it, because we all are… Remember how you were when you were a child? You knew you were all these things… It’s time to rediscover, to remember that version of you… no, to create an even better version of you… And now is the time to start…. 

       ”It’s time to be you like you’ve never been before

         It’s time to be you like only you can be

         To acknowledge your strength

         Your knowingness, your intuition

         It’s time to be YOU

         And that time is NOW!” 

If you’d like to learn more about tuning in to your intuition and living the life you were born to lead then sign up for my Newsletter. You can do that by clicking here. You’ll also get a free guided meditation “A Journey Within To Meet Your Inner Guide” plus a copy of my leaflet “10 things I wish I’d always known”.

I really appreciate your support and the fact that we’re all on the same page – in every sense of the word. Thank you!

Love Sue