Health Advice for Women

My experience with diet pills, much like the history of diet pills, was scary! After years of searching for the perfect pill I finally realized that exercise is the only safe and effective diet “pill.” It helped me lose 38 pounds. No prescription drug or fat blocker had ever done that for me.

Diet pills have been around since the 1930’s when two Stanford University physicians developed the chemical dinitrophenol (DNP) to speed metabolism by increasing body temperature. DNP was taken off the market in 1938 after causing fatal fevers and blindness. Though it can still be purchased illegally online, DNP is now used as a manufacturing chemical.

In the 1950’s amphetamines gained popularity as doctors sought a way to help patients lose weight by decreasing appetite. Amphetamines proved to be effective, but also addictive. Since the 1970’s, they are prescribed for a few weeks at a time to stimulate weight loss but not prescribed long enough to develop dependency.

I started taking Phentermine (an amphetamine) in 2003. Even though I had a prescription for three weeks, I only lasted four days! It was awful. My heart felt like it was going to explode. Sure, I wasn’t hungry. But I felt dizzy, weak and did I mention my heart felt like it was going to explode?

Over the counter pills loaded with caffeine or “natural” sources of caffeine weren’t any better. I still felt jittery, like I’d had a pot of coffee. But they didn’t seem strong enough to curtail my appetite. With pills containing green tea and Hoodia, I had no side-effects, but they did absolutely nothing for me.

And we all remember Fen-Phen, which became popular in the 1990’s, with doctors writing over 85,000 prescriptions a week until the Mayo Clinic published a study reporting it caused heart valve complications. A month later, the FDA took it off the market.

I had never taken Xenical, the fat blocker, but when it came out in its over-the-counter form, Alli, I was in line the first day to give it a try. I followed the rigid guidelines: no more than 15 grams of fat per meal, so as not to get the dreaded side-effects of too much fat intake. Even though I was eating the recommended 1,800 calories per day and keeping my fat grams in check I had intense cravings for sugary foods.

I’d had it! I decided to see a nutritionist. She helped me understand that I was suffering from Insulin Resistance and carbohydrate addiction.

Insulin Resistance creates increased levels of insulin and glucose in the blood stream, which is a major underlying cause of excess weight and obesity. Symptoms can include fatigue, trouble concentrating, feeling irritable or jittery but better once food is eaten, sleepiness after eating meals heavy with carbohydrates, high blood pressure, and even depression. If you feel you may be suffering from obesity caused by Insulin Resistance I suggest taking this self-test.

Though I supplement my lower-carbohydrate diet with nutraceuticals, I will never take another diet pill again! I’ve found exercise to be the best diet “pill” of all. I started slowly, walking through my neighborhood in the evenings for twenty minutes and worked my way up to an hour. I’ve definitely revved up my metabolism with my daily exercise “pill.” I feel more alert throughout the day and my cravings have subsided.

I’ve discovered that it’s not about sweating and straining until you feel like falling over. It’s about finding something you can stick with every day. Well, most days.

I remember the day that my soon-to-be husband got his first pager. He was so excited to be considered important enough to be given a company pager because, to him, it meant that he was now the new go-to guy - the guy who could be trusted to fix any problem that came up, day or night. He could hardly contain himself!

I, on the other hand, wanted to throw the pager in toilet after its third day on my sweetie’s hip. He had received no less than 25 pages during the few hours we had spent together during these three days. This left me wondering where the line had been crossed between work and home. It also made me think about how I was going to get my fiancé to become more engaged in his life outside of work when he was so unfairly lured by the demands of the people who support his self esteem and who also pay his bills.

What we needed was a work-life balance plan. I had heard of these before, but had never put one together myself. After going through the process, here’s what I have learned:

1. In order to achieve a work-life balance you first need to figure out what really makes you happy. Is it your family? Your friends? Your career? Something else? Take a moment to write down, in order of importance, what really matters to you most. This will help you establish what it is you really want to spend your time on. If something is not on the list or is rated a low priority, you need to give serious consideration to eliminating this item from your life altogether. By sticking to mid-to-high priority items, you can start building a life that you can be proud of and are excited to actively participate in, not one that you are just going through the motions with.

2. Focus on a few activities. Let’s face it. Most of us are extremely over-programmed. Every minute of our lives is taken up with various activities that, at some point, we thought we wanted to participate in. The reality is that some or even most of these activities are just drains on our time. If you are serious about achieving a happy work-life balance, then you need to figure out which activities you just can’t live without and focus solely on them. You’ll be amazed at how much time, stress, and energy you’ll save by whittling your activity commitment down to just one or two really rewarding ones.

3. Learn how to say no. One of the things that gets us into the most trouble with our work-life balance is our inability to say no. As human beings we have empathy for one another and we really do not want to let anyone down. In the meantime, we are letting ourselves down because every time we accept a new responsibility, we are taking time away from our personal priorities. Saying no is not easy and it can takes lots of practice in order to find a way that makes both you and the person you are saying no to feel comfortable with the outcome. But in doing so, you are freeing yourself and your time to focus on things that matter most to you.

4. Don’t be afraid to ask for help. Life can be overwhelming, even when we are organized and have our priorities in line. The fact is that everyone needs help sometimes. By not asking for help we are creating more stress in our lives that can be damaging to our overall health. Stress alone can bring on other health issues. As an example, pre-diabetes can be caused by Insulin Resistance-related obesity which, in turn, may be brought on by stress. Various forms of stress release the steroid cortisol and this process may result in weight gain. And we all know that added weight can bring on additional complications like high cholesterol and heart disease.

So what types of things can you do to relieve some of this stress and avoid potential health risks? Ask a neighbor to watch your kids while you go to dinner with your spouse. Or have a neighborhood kid mow your lawn so that you can spend some quality doing something else that you love. The extra effort is worth it as you keep your life and your relationships on track and keep stress down to a minimum.

5. Always have something to look forward to. We all are a little happier when we have a vacation, fun activity or big family gathering coming up on the calendar. Everybody’s work calendar is booked with various activities so why not your home calendar as well? Planning special events will enhance your life by allowing you to keep those personal relationships with friends and family strong. So turn off your cell phone and make the most of these special occasions. You might find that you have more of a skip in your step at work because of it!

Have you looked at your calendar lately? Half the year has already gone by! If you’re like me, all the good intentions you had in January as you made resolutions to eat healthily and lose weight have long gone out the window.

But don’t fret. Now that we have reached the halfway mark, we have plenty of time to get back on track. And there’s no need to make resolutions to do so. Stephen Covey has written 7 Habits of Highly Effective People, but he didn’t take on weight loss! If you are a Covey fan or you just want to lose weight and keep it off, follow these 7 habits of highly effective dieters or better termed 7 habits of highly effective weight loss:

1. Track what you eat.

Studies have shown that people who write down what they eat are much more successful in their efforts to lose weight. If you write down what you eat, you are less likely to overeat and are more likely to manage your food intake in a balanced, healthy manner. Writing down what you eat makes you accountable. You cannot hide from the truth of the written word.

2. Reward yourself.

Many dieters feel punished by the lifestyle changes they are trying to make. To help ease the pain, make sure to reward yourself for both big and small changes that you are able to accomplish. Buy a new pair of shoes. Go to the movies. Grab coffee with a friend. By rewarding yourself in this way you are reminding yourself that food is not the reward, but living your life in a positive manner is.

3. Eat natural foods.

Over the past several decades we have seen an increase the number of pre-packaged, processed foods on our grocery store shelves that are high in fat, sodium, and preservatives. Getting back to a more natural diet by incorporating fresh fruits, vegetables, proteins such as fish and chicken, and whole foods will provide your body with the fuel it needs to naturally digest food and convert it into usable energy. Eating naturally is eating healthily.

4. Exercise everyday.

Exercise is a vital component of successful weight loss and maintenance. By exercising everyday, you will burn calories, boost your metabolism, and level out the production of insulin in the pancreas making it easier for your body to convert glucose to energy. People who exercise everyday have a greater chance of breaking the yo-yo dieting cycle because exercise becomes a normal part of their everyday lives. So make sure you choose an exercise plan that is doable for your skill level and one that is also sustainable. No need to train for a marathon, just get out there and move!

5. Practice portion control.

In the age of the supersized meal-deal, people have lost sight of what portions should be in a normal, healthy diet. If you want to take off the weight for good you need to get back to the basics. For example, one serving of chicken or beef should be the size of your palm. And one serving of fruit (one cup or ½ cup depending on the fruit) should be no bigger than the size of tennis ball. This will take a bit of initiative on your part to learn what serving sizes should be. When you do, you’ll understand why you could never lose the weight before – the portions you were eating were most likely double or triple that of a normal serving making it impossible drop the weight.

6. Don’t deprive yourself.

While you will need to watch your portions and the types of foods you eat on a daily basis, you also need to indulge in the things you love… at least once in a while. If you don’t, the thought of that favorite food will haunt you until you finally cave and eat the whole pizza pie or finish off the half gallon of ice cream all by yourself. So go ahead and have that slice of pizza or a small scoop of your favorite flavor. Just don’t go overboard and make it a daily habit.

7. Set realistic goals.

Let’s face it. If you are currently a size 24 it is not realistic to think that you will be a size 4 in two months’ time, six months’ time or even 10 months’ time. If you are going to take off the weight in a healthy way then you are going to have to set realistic goals that are achievable in a realistic time-frame. If you don’t, you may feel a little defeated a few weeks into your new diet program and fall off the wagon again.

I always loved reading the 5 things people can’t live without, i.e. their favorite painting, late model Lexus, house on the beach, etc. For people that have chronic health issues the five things I can’t live without list usually looks a lot different! I’m allergic to just about everything. So being in an environment that doesn’t make we cough, sneeze, itch, and have headaches is something I treasure! You can take away everything I own, just give me a place to sleep and work that is allergy free. Here’s my list of 5 things I can’t live without, I’d love to hear about your list, so leave a comment!

1. No one touches my hepa filter, good air quality is what I live for. Real Goods has my favorite brand of air purifier, Austin Air’s Health Mate Plus. They are around $550 and I have two.

2. Next would be my hikes in the mountains!

3. All the wonderful organic food I’m able to get in Boulder County. Here’s a few places on-line to find organic foods -Kalyx.com Natural Foods Marketplace and MotherNature.com has a great selection of natural products and they offer free shipping! I’ll let you know as I find more great on-line shops.

4. The dry climate here in Colorado.

5. My three colorful kids. Wake me up when they are out of their teens!

What is life balance? Everyone wants life balance, but finding a life where you balance between giving to your family, working, cooking, cleaning, caring for the kids, grocery shopping, laundry, exercise and the list goes on, is not always easy.

One of my favorite quotes is “people do what they want to do”. Tom Saunders said this to me twenty-some years ago and it’s so true. If you really want to have life balance you will find a way to make it happen.

*Drop the unnecessary or unimportant activities in your life, only do what you love and need to do.

*Make time for people and events that give you joy and ask for help when you need it, it’s amazing how people will jump in and help.

*Spoil yourself from time to time and the life balance starts coming back in view.

I used to spoil myself with jewelry every once in a while and lately it’s been shoes The nice thing about shoes is that once you know your size and the brands you like, you can order them on-line…any time of the day! Try Zappos.com or www.shoes.com, I’m sure you’ll find that perfect shoe.

I wasn’t always good at orchids care, it took trial and error just like one learns most things. But to grow orchids and care for orchids, and let’s be precise I grow Phalaenopsis Orchids, you need to have a bit of a green thumb. I say a bit of a green thumb, because I think anyone that loves flowers can learn the the tricks to have your orchids flower for many months and then flower again later in the year. My children tell me I love my orchids more than them. They give me joy and no lip, can you guess I have teenagers! Your first tip is to buy your Phalaenopsis Orchid, I’ve found this variety blooms the most and is the easiest to get to flower often. Find a place for your orchid that gets strong indirect light, usually your kitchen has good light. This is the best tip and you will need to test a few places. Once you find good light for your orchid, that’s half the battle. The next tip is only water once a week, and when you water her, place her under the sink faucet and get her leaves wet and let the water run over the orchid roots for 30 seconds or so. Let her drain and she’s good for another week. Orchids are part of my indoor gardening which brings balance to my life!

Do you have high arches? If you don’t, read no further. Feet with high arches can be beautiful, but without the right shoes, oh so painful. Until I found shoes that really supported my high arches, my feet would hurt and I’d have lower back pain from time to time. It was about 10 years ago that my friend Diane came over with the cutest clogs on and she told me they were made by Dansko.

Little did I know that I would be living in Dansko shoes from the minute I bought my first pair. I LOVE my Dansko shoes, and they have made a huge difference in my health. I no longer get tired after standing on my feet for hours at a time, and I don’t have lower back or foot pain. Only a few shoe stores around town sell Dansko’s, but I have a few secret places on-line that not only give me free shipping, BUT they guarantee the best price and you have 365 days to return your shoes if you don’t like them. They also have great sales, this month save 15% off your entire order, use promo code JULYSAVE at Shoes.com. I also like Zappos.com.

Sometimes when I see other women wearing Dansko’s I’ll ask out of curiosity “How do you like your Dansko’s”, 9 times out of 10 they will tell me they have high arches just like I do and that they are the most comfortable shoe they ever owned! Thank you Dansko for making such a great shoe for we women with beautiful high arches.

Zappos.com has a huge selection of shoes, handbags, clothes and accessories. Their wide variety of shoes provides many great choices for all types of people and feet! They ship free both ways, so if you need to return your shoes for any reason, they pay the shipping. Tell them we sent you!

At 5′4” and 230 pounds, I was miserable. I went through the cycle typical to many of us, binging and dieting, losing maybe 10 or 20 pounds, but always gaining it back. I blamed myself for my lack of will power. It was actually my therapist who suggested I research some of the underlying medical conditions responsible for obesity.

I have since learned that I was Insulin Resistant and suffered from carbohydrate addiction. Insulin Resistance affects 65% of the overweight population. Symptoms can include fatigue, trouble concentrating, feeling irritable or jittery but better once food is eaten, sleepiness after eating meals heavy with carbohydrates, high blood pressure, and even depression. If you feel you may be suffering from obesity caused by Insulin Resistance I suggest taking this self-test.

Insulin Resistance is reversible. Over the course of one year I lost 100 pounds by treating my Insulin Resistance with diet, very moderate exercise, Nutraceauticals, and a fabulous support group.

By gradually reducing my carbohydrate intake, and adding nutrient-dense, low glycemic foods to my diet (foods that do not cause a significant spike in blood sugar), I was able to to break the cycle of carbohydrate addiction and reverse my insulin resistance.

Here are my top 10 fat-fighting foods, super foods:

1.Flax Seed – I add ground flax seed to a high-fiber cereal every morning. It contains fatty acids, omega 3 and omega 6, that actually help fight fat.

2.Oatmeal – Steel cut oats are best. The longer it takes to cook the oats the better. Oatmeal provides a lot of fiber and minerals. In studies, consuming oatmeal daily can normalize cholesterol. Avoid the instant and sweetened varieties. They contain sugar and are lower in fiber.

3.Spinach – One cup of cooked spinach has only 42 calories. Packed with vitamin C, beta-carotene and lutein, spinach helps reduce the risk of heart disease. I love mine wilted and topped with balsamic vinegar.

4.Pinto Beans – A half-cup of canned pinto beans has 105 calories, 1 gram of fat, 6 grams of fiber and plenty of folate, which protects your body from heart disease. I use pinto beans, along with black beans, stewed tomatoes and spices like cumin and chili powder to make a delicious vegetarian chili.

5.Garlic – Garlic lowers “bad” cholesterol and is a natural antibiotic/anti-viral. But whether you have a cold or not, I recommend eating it. Chop off the top of a clove of garlic, drizzle with olive oil, and roast it in the oven for a sweet spread to top whole grain crackers.

6.Onions – Onions contain a powerful plant anti-oxidant, quercetin, that protects your body from cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Eating them chopped, and raw, is best because this releases the quercetin. When I’m not in the mood for raw onions I saute them in olive oil to top veggie dishes.

7.Cayenne- Cayenne proved in studies to contain an ingredient that boosts your metabolism. I always add it to my vegetarian chili. If you can’t handle the heat it is available in pill form.

8.Salmon – Salmon, and other cold water fish, are a great source of lean protein. They also contain essential fatty acids. I broil salmon and add a squeeze of lemon and a spice mixture that is low in salt, like Mrs. Dash.

9.Sweet Potatoes – Sweet Potatoes are great for when you are craving something starchy, but don’t want to splurge. They are actually very low on the glycemic index scale and are packed with nutrients. I make sweet potato “fries” by cutting them into wedges, coating them in olive oil and spices and baking them until slightly crisp.

10.Blueberries – Last but not least, blueberries have been found to have one of the highest levels of anti-oxidants of any food. They are also high in fiber and low in sugar. A sweet treat with zero guilt.

I’ve drunk nothing but lemon water mixed with maple syrup for three days. I’ve eaten nothing but cabbage soup for two weeks. I’ve eaten nothing but bacon and eggs for a month. The Master Cleanse, The Cabbage Soup Diet, Atkins - I even bought The Hollywood 48 Hour Miracle Diet juice at Walgreens. I’ve counted calories, sugar grams, fat grams, and carbohydrates. I was a fad diet junkie.

I would gorge on Mexican food the night before the beginning of each new diet. As I shoved salty tortilla chips topped with mounds of guacamole into my mouth, I convinced myself that it wouldn’t matter because in two weeks I would have lost ten pounds on the Cookie Diet.

Savvy marketers will lure you into diets that deplete your body of vitamins and cost you hundreds of dollar a month, with reasons like French women are always thin, or that Hoodia staved off the hunger of tribal hunters for days. Merci! The only French woman I have ever met was fat and I have taken bottles of Hoodia only to be followed by bags of potato chips.

“They” say eggs are good for you. “They” say eggs are bad for you. Eat shrimp. Don’t eat shrimp. Eat fat. Don’t eat fat. Eat fat, but only with carbohydrates. And what about all those years “they” told us to eat margarine filled with hydrogenated fat? I don’t trust “them” anymore.

Don’t get me wrong, some of the diets did worked, at least for awhile. I lost eight pounds within the first two weeks on The South Beach Diet. I even kept it off for a few months. But the recipes got boring, the food expensive, and one can only eat so much couscous.

For fifteen years I yo-yoed, gaining and losing the same 25 pounds. And it took its toll on my body: stretch marks, sagging breasts, fatigue, and intense cravings for sugar and carbohydrates. My doctor told me I was the perfect candidate for Type 2 Diabetes.

It was time to get serious. At age thirty seven, no longer was just my vanity in danger, but my health.

My metabolism was damaged. I had developed what is called Insulin Resistance from my years of fad dieting. Insulin Resistance creates inappropriate levels of insulin and glucose in the blood stream, which is a major underlying cause of excess weight and obesity, Pre-Diabetes, Polycystic Ovarian Syndrome (PCOS), Metabolic Syndrome, depression, and even heart disease.

Some of the most common symptoms of Insulin Resistance are fatigue (sometimes everyday at the same time of day, or all day for some people), inability to concentrate, sleepiness after eating a meal comprised mostly of carbohydrates, and a tendency to carry excess weight in the abdomen.

While there is no miracle cure, Insulin Resistance is reversible. Over the course of a year I was able to lose the 25 pounds. To an ex-fad dieter like me, this seemed like a long time. But I felt so much better both physically and mentally after only a few weeks, I decided the gradual way was the right way. Instead of looking for the next fad diet I focused on eating for my health. I slowly weaned myself from cookies, chips, and sugar-laden drinks, replacing them with brown rice, whole wheat toast, and oatmeal. I started to eat more often instead of waiting until my hunger was out of control. I began a regimen of nutraceuticals to help correct my metabolism not help me starve myself and I began exercising every day. You can do research and buy your vitamins, minerals and supplements online at eVitamins, they save you 20-70%. Many women have successfully used the Insulite Labs System which gives you one complete system of proven supplements, eating guidelines, exercise plan, a support group and free consultations with their medical staff.

There is a simple explanation for the middle-age spread: our metabolisms slow by 5% each decade after the age of forty. Slowly but surely we pack on an extra five to ten pounds a year as our bodies become less efficient at burning calories.

And there are plenty of other factors that can affect our metabolisms: motherhood, illness, certain medications, and metabolic disorders such as insulin resistance. To understand what causes insulin resistance go to Insulite Labs.

But we can fight back! With proper nutrition, the right nutrients, a little exercise, and a good night’s sleep we can all become calorie burning machines at any age.

Eat Protein and Eat Often

Never eat fewer than 1,000 calories per day. Our metabolisms thrive on food. Eat three protein-packed meals and two protein snacks per day. Snacking will actually give your metabolism a boost while protein provides a thermal (fat burning) effect superior to that of carbohydrates. Eating enough protein also helps to build and maintain muscle mass, another important factor in revving up the metabolism. Eat as often as every two to three hours. Never allow more than five hours between meals. Fish, turkey, nuts, low-fat cheese, avocados and eggs are excellent choices. And don’t forget to spice it up! Many studies have shown that spicy foods, like hot peppers, can boost metabolism.

Supercharge with Supplements

The right supplements can promote fat burning and stabilize blood sugar. Stable blood sugar and insulin levels are crucial to metabolizing calories efficiently. This may be difficult for individuals suffering from insulin resistance, a hormonal imbalance linked to the way the body processes insulin. Supplements (also called nutraceuticals), along with a nutrition and exercise plan, are essential to correcting this imbalance.
Omega-3 fatty acids, Ultra Omega 1200 offers 3 months free with purchase of 3 months, CoQ10 (Ubiquinone), Vitamin b12, folic acid and thiamin are just a few examples of supplements that regulate blood sugar and supercharge the metabolism. I like ordering online, you can save 20%-70% on all the top name vitamins and supplements at eVitamins.

Strength Training is Key

We may be better off spending less time on the treadmill and more time in the weight room. While cardio exercise benefits the heart and lungs, strength (resistance) training builds lean muscle mass and lean muscle mass is paramount to a fuel efficient body. The more muscle we have, the more calories we burn – even in our sleep.

Don’t Skimp on Sleep

We need at least eight hours of sleep per night for our bodies to function properly during the day. Research shows that people who don’t get a sufficient amount of quality sleep tend to gain weight. The quality of our sleep affects the hormones leptin and grehlin, which control hunger and metabolism. Tiredness also causes us to reach for empty calories like sweets.