Tag Archive for: Long Beach Nutritional Coach

Medical Treatment for Adrenal Fatigue

/in , ,

Adrenal glands are an important part of your body. They are, “small, triangular-shaped endocrine glands, situated on the top of the kidneys. These glands regulate body’s stress response through the synthesis of catecholmines and corticosteroids, including adrenaline and cortisol.

Stress is usually the reason behind adrenal fatigue. Excessive stress may be due to work pressure, moving, change in job, death of a beloved one, marital problems and physical illness. Some other factors that contribute to adrenal stress are fear, anger, guilt, depression, anxiety, excessive exercise, physical or mental strain, sleep deprivation, trauma/injury, surgery, toxic exposure, chronic pain, chronic infection, maldigestion, malabsorption, chronic illness, low blood sugar and nutritional deficiencies.

Adrenal

Adrenal Fatigue is a condition that was first described in medical texts in the 1800’s. However, over most of the last one hundred years, doctors argued as to whether it was a legitimate medical condition or not. The main stumbling block to the recognition of Adrenal Fatigue as a scientifically valid medical condition was that science had yet to determine a way to test for its existence.

There are so many symptoms for adrenal fatigue. For instance, it causes weight gain, and an inability to lose the weight. There is also “High frequency of getting the flu and other respiratory diseases that tends to resist treatments” and “Experiencing upper back or neck pain with no apparent cause.” Next, there is reduced sex drive. There is also the difficulty in waking up in the mornings. Also forgetfulness is another symptom of adrenal fatigue.

There are more symptoms: there is the feeling of being lethargic in the evenings and still being unable to sleep. Furthermore, there are “cravings for salty, fatty, and high protein foods such as meat and cheese,” and an increase of PMS symptoms for women. It does not stop there. The “periods are heavy and then stop, only to start flow again a couple days later.

Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal.

Take your blood pressure while sitting down. Then, stand up and immediately take your blood pressure again. Your systolic (first) number should have raised 8 to 10 mm. If it dropped, you probably have adrenal fatigue. Pupil dilation exam — (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, you most likely have adrenal fatigue. Pain when pressing on adrenal glands (located over kidneys).

An Herbal Approach to Skin Care

/in , ,

Skin care is not a topic of recent times; it has been in practice since ancient times, when herbal skin care was probably the only way to take care of skin. However, skin care has transformed in a big way. Herbal skin care routines have been replaced by synthetic/chemical-based skin care routines.

The herbal skin care recipes which once used to be common place are not so popular today (and even unknown to a large population). This transformation from herbal skin care to synthetic, can probably be attributed to two things – our laziness (or just the fast pace of lives) and the commercialization of skin care.

herbal

Even herbal skin care products have been commercialized. These commercial herbal skin care products have to be mixed with preservatives in order to increase their shelf-life, hence making them less effective than the fresh ones made at home. However, it seems that things are changing fast and more people are now opting for natural and herbal skin care routines. But still, none want to make them at home and hence the commercial market of herbal skin care products is on the rise.

So, what are these herbs or herbal skin care mechanisms?

Aloe Vera, which is an extract from Aloe plant, is one of the best examples of herbal skin care product. Freshly extracted aloe Vera is a natural hydrant that helps in soothing skin. It also helps in healing cuts and treating sun burns.

A number of herbs are known to possess cleansing properties. Dandelion, chamomile, lime flowers and rosemary herbs, are a few examples of such cleansers. Their herbal skin care properties get invoked when they are combined with other herbs like tea.

Antiseptics are another important part of Herbal skin care. Lavender, marigold, thyme and fennel are good examples of herbs that are known to possess antiseptic properties. Lavender water and rose water also form good toners.

Tea plays an important part in herbal skin care. Tea extracts are used for treatment of skin that has been damaged by UV radiation.

Oils prepared from herbal extracts present another means of herbal skin care. Tea tree oil, Lavender oil, borage oil and primrose oil are some popular oils used in herbal skin care. Some fruit oils (e.g. extracts from fruits like banana, apple and melon) find use in shower gels (as a hydrating mix)

Homeopathic treatments and aromatherapies also come under the umbrella of herbal skin care remedies.

Herbal skin care is good not only for the routine nourishing of skin but also for treatment of skin disorders like eczema and psoriasis. Most herbal skin care products don’t have any side effects (the most important reason for preferring them over synthetic products) Moreover, herbal skin care products can be easily made at home, hence making them even more attractive. So, herbal skin care is the way to go.

However, this does not mean that you totally discard the synthetic products. Some people go to the extent of debating with their dermatologist, if he/she suggests a synthetic product. You should accept the fact that some skin orders might need usage of clinically proven non-herbal skin care products.

How to Beat the Mental Fatigue Associated with Stress?

/in , ,

It is harder to deal with stress the older you get as the pressures of work, personal life, friendships, relationships, and dreams, goals, benchmarks become more demanding. So, what is a guy or gal to do?

First, there are cardinal rules about taking care of yourself. You probably know them: eat well and sleep well. Alan Li writes, “The simplest method for beating fatigue is to get enough sleep each night. Build a routine. Go to bed at the same hour every day and try getting up at the same time each morning. Make sure not to distract yourself by reading or watching TV late into the night and take whatever precautions you need to get an uninterrupted night’s sleep. Also, begin a regular exercise routine. Being in better shape gives you more energy to burn.

stress

Li explains, Eating regular nutritious meals helps your body keep in tip-top shape and lets you perform better. Be sure to eat breakfast, because failing to do so can leave you sluggish for the entire day. If you can’t find the time eat a healthy breakfast, consider snacking more often between meals to make up for it. Avoid eating junk foods with high fat and sugar content. The point is to make sure your daily meals are nutritious, healthy, and with controlled portions. Make sure you are drinking lots of water, taking lots of walks, moving your body as much as possible.

The stressors of a daily job, relationships, friendships, dating, marriage, engagement, or whatever is stressful for you, are plenty to handle. So, try to give yourself time outs, a leisure time, If removing these factors is impossible or impractical, try taking some time out of each day to listen to music, take a hot bath or doing anything else that you consider relaxing. Use your leisure time for relaxing rather than mulling over problems.

Finally, know your body and mind. Get to know when you are okay and when you are under the weather. And when you are under the weather, seek help. Seek medical help. As someone with Generalized Anxiety Disorder, I can tell you that I was used to living with the stress. But it does not have to be like this. You can relax. You can handle the deadlines, the fights, the pressures to perform at a high level.

Sometimes, you just need to have the right team on your side, cheering you on, supporting you, and giving you the help you need. It is not vain to need someone on your team. If anything, it gives you the courage, the confidence, the extra oomph to face daily struggles.

When Does Fatigue Start in Early Pregnancy?

/in , ,

Fatigue starts, for some people, right away during a pregnancy. Trying to pinpoint and make general statements about pregnancy for everyone. According to Mayo Clinic, “Fatigue also ranks high among early symptoms of pregnancy. During early pregnancy, levels of the hormone progesterone soar — which can put you to sleep. At the same time, lower blood sugar levels, lower blood pressure and increased blood production might team up to sap your energy.

As early as the first few weeks of pregnancy , hormones can rage as your body works to create and grow a tiny new life. Your body is working so hard that it’s no wonder one of the earliest signs of pregnancy is fatigue, which the American Pregnancy Association says can set in within as little as one or two weeks after conception.

pregnancy

Between two to eight weeks, “Nausea is often one of the first warning signs that women may recognize as pregnancy. It can happen as quickly as the second week after conception , says the Mayo Clinic. While commonly classified as “morning sickness,” nausea in early pregnancy can occur at any time of day.

Afterwards, six to eight weeks later, your body starts to develop further. “Within six to eight weeks after conception, as your uterus expands, you may find yourself needing to urinate far more frequently. The American Pregnancy Association says that increased urination is a telltale sign of pregnancy. You may also find yourself craving certain foods, whether it’s pickles and ice cream or a big pizza. Food aversions also commonly appear within the first month or two after conception, and you may notice that some of your favorite foods suddenly make your stomach turn.

According to whattoexpect.com, there are so many tips to keep in mind. First, “Listen to your body. If you’re tired, rest. Pace yourself, keeping your body’s message in mind — and don’t try to be super (expectant) mom. Let the dishes wait until later, and turn the other way as the dust bunnies breed under your dining table. Don’t book activities — or take care of chores — that aren’t essential. Never been a napper — or a slacker? There’s never been a better time to try those on for size.

Another piece of advice is,  Ask for help. Don’t play the mother-to-be martyr. Let your partner know exactly how sapped you are, so he can do his fair share (and then some). If your friends or family ask if they can give you a hand, say yes — always! Having a pal pick up some groceries for you can mean you might actually have enough energy left to drag yourself out for a walk (before you drag yourself into bed).

A Comparison Of Kettlebell Training To Regular Weight Training

/in ,

Strength training is a critical element of any exercise program. Increasing muscle promotes fat loss and increases resting metabolism. The conventional methods of strength training generally include weight training of some sort. Kettlebells offer an alternative to traditional weight training, and this style of weight training may offer some surprising advantages over regular weight training.

Kettlebell training involves specific rhythmic movements of a kettlebell. Kettleballs are objects made of cast iron that resemble a ball with a handle. They range in weight from less than ten pounds to over 100 pounds. Kettlebells have seen regular use in Russia for hundreds of years. In recent decades, they are becoming more popular in the West because of the varying aspects that benefit cardiovascular health, strength, and flexibility.

kettlebell

Compared to regular weight training, kettlebell training offers several additional advantages. While all of the traditional exercises with weights can be performed with kettlebells, several exercises are specific to kettlebells. Regular weight training typically targets specific muscle groups, but with kettlebell training, several muscle groups operate to perform the movements. The two types of weight training, regular and kettlebell, offer similar results, but kettlebell training takes less time because it works several areas at once. Regular weight training is generally done separately from cardiovascular training.

However, kettlebell training offers intensive cardiovascular exercise simultaneous to strength training. The same is true for improvements in core strength and flexibility. Because of the asymmetrical nature of the kettleball, training requires improvement in balance. Additionally, the movements involved require full range of motion that improves flexibility while it strengthens the core. When comparing regular weight training to kettlebell training, the differences are seen in the advantages stemming from kettlebell training.

While kettlebell training offers additional benefits to cardiovascular health, flexibility, and core strength, the strength training gained from kettlebell training remains as effective as weight training, possibly more so. As with weight training, should the person desire bulk, they should use a heavier kettlebell. Should the person simply desire toning and weight loss, lighter kettlebells suffice. Specific areas can still be targeted with kettlebells. A person can still perform bicep curls, tricep curls, and other exercises associated with regular weight training.

However, kettlebells increase the effectiveness of the workout with exercises including the snatch, wing, clean, jerk, and others. Additionally, many prefer kettlebell training because it simulates real world activities, like carrying children or groceries. The muscles groups required for situations faced in life are actually the muscle groups developed. Comparatively, regular weight training focuses on the development of the muscle in a standing or lying position. These exercises do not relate to real-life needs as kettlebell exercises do.

When comparing regular weight training to kettlebell training, the results to strength training are similar. The differences include the time necessary to see the same results, the additional cardiovascular workout, the strengthening of the core, and the improvements to flexibility. Kettlebell training should be initially approached with the tutelage of an expert who can teach the proper technique and ensure the movements are done safely. When done safely, kettlebell training is highly effective for numerous areas of physical health, including strength training.

Caring for Your Skin – Skin Cream Verses Lotion

/in , ,

There is no dearth of skin care creams and lotions in the market. Name an ailment, and you will find hundreds of skin care creams, lotions and other products for it. As a result of ongoing research and due to ever increasing demand, the number of skin care products seems to be on the increase. Skin care lotions and skin care creams are the most popular forms in which these products are available, and there always seems to be a debate on which form is better?

Well, there is no definitive answer to this. It seems more like a matter of personal choice. However, greasy creams are surely less popular as compared to the non-greasy (or less greasy) ones. Since the application of skin care creams is easier, they seem to be preferred (over lotions) in cases where the skin care product is not to be removed immediately after application.

skin

So, skin care creams seem more popular as moisturizers than as cleansers or toners. For toners, lotions seem to be preferred over skin care creams. There are some skin care creams that acts as toners too, but generally the toners are available in liquid form only. For cleansing, lotions and skin care creams are equally popular; however, the tilt seems more towards lotions.

Creams are known to be most effective in keeping skin moist; hence, the most popular form of skin care creams is moisturizers. Due to the same reason, a lot of people tend to associate skin care creams with dry and sensitive skin. Though it is true to a certain extent, skin care creams are not used only for dry skin, they are also used for making products for oily skin e.g. vitamin A creams and Sulphur creams that help reduce the rate of sebum production.

Skin care creams are also used for products that cater to skin disorders especially for disorders that require the application of product over a small localized area. This is again due to the fact that skin care creams are easier to apply (without wastage) on the affected area. However, in cases where skin needs to be washed using a medicine/product, lotion is a better choice. Mostly, the manufacturers to realize this fact, making it easier for you to choose between a lotion and a skin care cream

Eye-creams and anti-ageing creams are other examples where skin care cream is preferred over its lotion counterpart.

Whatever your choice be, cream or lotion, knowing how to use it effectively, is more important than anything else.

Natural supplements to help with fatigue

/in , ,

Are you feeling tired? There are so many natural supplements out there to help you feel refreshed and energetic. One of them is licorice. “Licorice, also known by its botanical name Glycerrhiza glabra, is a sweet-tasting legume family herb. Licorice root is widely-used for a variety of ailments, including adrenal fatigue.

According to Dr. Sharol Tilgner, a naturopathic physician and author of “Herbal Medicine From the Heart of the Earth,” licorice directly affects your body’s levels of cortisol by extending its biological half-life, resulting in increased effectiveness of this stress-managing hormone.”

natural supplements

Another natural supplement is Siberian ginseng, according to Livestrong.com. “Siberian ginseng, also known as Eleuthrococcus senticosus, is a Araliaceae-family herb. The root bark is used medicinally, and it has a bitter taste. Siberian ginseng is commonly used to treat exhaustion and weakness. Siberian ginseng is an adaptogen, meaning it balances your energy and helps you manage stress, trauma, anxiety and fatigue.

To help you deal with your fatigue and sexual aspects of fatigue, These Panax ginsengs enhance your stamina and memory. They also help balance blood sugar abnormalities and sexual dysfunction, which may be associated with adrenal insufficiency. All of the ginsengs increase your resistance to illness.

Furthermore, there are vitamins to keep taking in order to feel energetic, “Vitamins that are commonly recommended for adrenal fatigue include vitamins C and E. B-complex may also be helpful, as well as the individual B vitamins pantothenic acid, B6 and niacin. These vitamins and others, as well as minerals, may be derived from a diverse, unrefined whole foods diet as well as in supplemental form.”

Let us focus more on vitamin B a little more. “Also known as pantothenic acid, vitamin B5 serves an important role in the manufacture of adrenal hormones. It converts into a acetyl co-enzyme A in the human body, required for the production of cholesterol. Any disturbances in the levels of cholesterol could affect the release of steroid hormones such as cortisol, DHEA or progesterone, as these are all made in the adrenal cortex from cholesterol.

Finally, there is magnesium, “magnesium plays a role in the function of more than 300 enzymes in the human body. Carolyn Dean, M.D., explains how magnesium can help with the high stress loads associated with adrenal fatigue. The mineral reduces the catecholamine release from cardiac tissue; these hormones, which include epinephrine, can contribute to the anxiety and sleep disturbances experienced by those with adrenal imbalance.

As always, rest. As a workaholic, I can tell you that it is not always the easiest step to take a break. It is crucial to know when it is time to take time out and rest. So, rest up.

What Personal Training Can Do For You And How To Know If You Are Being Trained Properly

/in , ,

In their pursuit to lose some extra kilos, people quite often go for strict diets, which involve limits on the amount and type of food a person eats. Such extreme measures may help in reduction of weight for a brief period, but pose serious health hazards if carried on for a long enough time. Exercising periodically for some time under the supervision of a personal trainer is a lot better alternative than engaging in strict dieting.

However, a high percentage of people are not sure about the advantages of working with a personal trainer, and express suspicion as to how effective such a program would be. There are, actually a whole lot of reasons to engage a personal trainer.

 

First of all, a personal trainer will create a comprehensive exercise plan for you and this will encourage you to attain your health objectives. This will help you become more driven towards your efforts to care for your fitness and overall health.

Secondly, a personal trainer, being a specialist, guides you on the correct exercises and techniques to use while working out, and will offer an exercise schedule and diet plan suited to your body and its specific requirements. Hence your self formulated exercise schedule and reckless attempts at eating less will be replaced by a more planned and concentrated program.

Thirdly, a personal trainer is more sincere to you than you tend to be with yourself, and can give you a correct picture of your fitness and health standards. Your road to a longer and healthier life will also be paved by a personal trainer who will plan for you strategies to battle against general health issues.

Fourthly, preventive measures against injury and quick recuperation from an injury can also be taught by a personal trainer, and he can make you informed enough to continue with your exercises without his instructions.

Lastly, a personal trainer makes you responsible enough to meet deadlines and abide by schedules, encouraging you to develop an ongoing approach to the maintenance of your new found good health.

In a personal training program, you and your fitness needs get complete attention from your trainer. A clear idea of your health needs and fitness aims is the first step to ensuring a fruitful personal training program. Moreover you can check on references, qualifications and experience of the trainer beforehand, and develop a good way to communicate once training starts. A cautious consideration of all these factors can ensure a very satisfying personal training experience.

The Down Side of Supplements In Body Building

/in ,

Many people take dietary supplements to help them stay healthy, but many bodybuilders abuse supplements, in an effort to get bigger muscles faster. The most commonly abused drug among bodybuilders is the anabolic steroid. While its true you may see results in less time than a natural bodybuilder, the disadvantages of using steroids greatly outweigh the benefits.

The first thing you should know about steroids, is they are illegal. You also need to know that competitive bodybuilders often have to undergo drug tests before they will be allowed to enter an event. If you get caught with steroids, it can ruin your reputation both in and out of the bodybuilding world. The negative side effects of steroids are not only the legal aspects. Using steroids can do some serious damage to your body, as well as your overall health.

bodybuilders

Even though men and women may react differently to steroids, they both face the same types of dangers. For example, steroids will cause a man’s testicles to shrink, sperm count to drop, have a deeper voice, hair loss, and make him develop breasts. Women too will experience deepened voices and hair loss, as well as enlargement of the clitoris, and increased growth of facial hair. In teenagers, who have not yet finished growing, it will stunt their growth.

If these side effects haven’t put a scare into you yet, continue reading. It can get much worse. For one thing, steroids can damage your liver by causing you to develop jaundice; a disease with flu-like symptoms that turns your skin yellow. Steroids have also been known to cause cancer and liver tumors. Perhaps the worst side effect is the one that affects the heart.

Using steroids can cause enlargement of the heart, as well as hardening of the arteries, both health issues are precursors to heart disease, and in the end heart failure. People who abuse these supplements have also been known to develop skin spots, acne, trembling, and uncontrollable anger that makes user become physically violent.

Truth be told, steroids are only useful if you are a dedicated bodybuilder already, so you won’t gain any muscle mass simply by popping pills or injecting yourself. Steroids help your muscles recover from training, so while most body builders need at least 48 hours between sessions to see results, users are ready to train again in a few hours.

Therefore, users can build muscles faster.

You must keep in mind, just because things happen faster, does not always mean its better. There are some bodybuilders who are pushing for steroids to be legal when used responsibly, but professionals generally agree that abusing steroids will result in an untimely death.

It is not necessary to use steroids to achieve the kind of body, bodybuilders admire. Healthy professional bodybuilders state that there are good training principals, which include the importance of having a nutrient-rich diet, along with the proper rest. Having both nutrition and rest will create a body others will envy.

Essential Steps for Men’s Balanced Nutrition

/in ,

The key to balanced nutrition in men is really quite simple. It’s what we all should follow. Eat at least three square meals a day, don’t skip breakfast, and eat food from every food group at every meal.

Here are some essential steps towards making sure men’s nutrition is balanced, providing the right nutrients for your needs.

men

Carbohydrates

Yes, carbohydrates are necessary to men’s health. This is the main source of energy for the body. You need to have simple carbohydrates (sugar) and complex carbohydrates (starches). You should get 60% of your calories from carbohydrates. Generally speaking the average man should consume 2,200 calories a day, meaning that 1320 of your calories should come from carbohydrates. Aim for more of the complex carbohydrates from things like fruits and vegetables, beans, whole grains, and dairy products.

A good way to start off your day is with a bowl of oatmeal with low-fat milk and some fruit preserves and peanut butter.

Fats

This is essential to have for survival. Fat is needed to help absorb essential vitamins like Vitamin A, D, E, and K. You should have 15-20% of your daily calories come from fat. Aim to get unsaturated fat in your diet as you’ll need the energy. Try to avoid fats from butter, margarine, oil, and Crisco. Eat lean meats and fish like tilapia and tuna steaks. These contain healthy fatty acids of omega-3 and omega-6.

Be wary of low-fat options because the fat is usually replaced with refined sugar. Portion control is important, too. A good lunch option is tuna, chicken or turkey breast on whole grain bread with Gouda cheese, greens, and honey mustard.

Protein

Protein builds and repairs tissue. It’s of course good for muscles, but also skin, hair, and nails. The average man needs about 86 grams of protein a day. So if you eat a 16-ounce steak, then you should go easy on the protein for the rest of the week as the steak has 207 grams of protein. Shoot for 15-20% of your daily calories to be from protein. If you have a smoothie with milk, banana, strawberry, mango, yogurt, and peanut butter post workout, that’s a good source of protein to help repair your muscles.

Meat and potatoes are great, but your protein is best coming from lean meats and fish on a regular basis. The occasional 16-ounce steak is okay, but don’t aim to get an entire month’s worth of protein in one day. Too much of a good thing is never good. So a great balanced dinner option might be a salad sprinkled with almonds or pecans, shrimp, cheese, and black beans. This will be a good source of protein while also being sure to hit those food groups in a balanced way.

Skip the fad diets; they aren’t going to provide you with the balance and healthy nutrition you need. Eating in moderation while following the food pyramid will be the key to balanced health and nutrition. You will have to adjust things based on how active you are and whether you are trying to lose or gain weight, but including carbs, fats, and protein in your diet is going to be essential no matter what your weight goals are.