Ross Wellness Series - Changing for a heart healthy lifestyle
Anne and Richard are taking the journey for healthier hearts through Ohio State #39;s Ross Heart Hospital Wellness Series. Learn more: http://rosswellnessseries.org.
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Early in the morning jog!
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3 Habits To Starting or Improving A Healthy Lifestyle!
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By MARION MAINAMore by this Author
At only 22, my weight was oscillating between 100kg and 108 kg. How did I let it get that far? Why didnt anyone do or say something? Do something?
Ironically, I was underweight at birth. As a toddler, I was almost scrawny. My mother would get very cross with me for refusing to eat. When I agreed to eat, it would be ridiculous combos like boiled rice and black tea (strungi).
Evidently, I was not born with a weight problem. I acquired it, just like any other lifestyle disease. I had a frank conversation with my mother after I went public on my weight loss journey. She disclosed how happy she had been to notice a surge in my appetite for snacks after I joined kindergarten. I was placed on a feeding program that she and I now agree was not the healthiest option at the time. Thats when my obesity began.
October 4,2017 will mark exactly two years since I made the decision of my life. I decided to take charge of my health which was slowly going down the drain. Like the trickle of a punctured pipe, unnoticeably seeping out little droplets of water. Then one day the water bill arrives, rocking a digit that is triple your salary!
You see, until that fateful day on October 4,2015, life had been a breeze. Or so I let myself believe. Surrounded by very loving family and friends, I buried my head in the sand much like the proverbial ostrich, totally oblivious to the eminent danger that was staring back at me every time I looked into a mirror.
DIFFICULT WEIGHTLOSS JOURNEY
The past two years have not been easy. Between sweat, tears, bitter-tasting smoothies and being constantly misunderstood, I have been able to bring my weight down to the range of 67kgs-70kgs.
The sweat was from rigorous exercises on YouTube, jogging and occasional gym sessions. Tears were plenty in the first year, I wanted to give up so badly! Both the sweat and tears have hence ceased considerably. I am doing less strenuous workouts and the tears are not for weight loss anymore.
Being misunderstood, however, is still ongoing and usually sounds like this:
So why are you not eating cake, si you slimmed?
Why are you so complicated? Sasa, what do you eat?
You are still eating your ma-things? That is slavery!
Over the past 11 months, I have learnt not to explain myself every single time. Im in pursuit for a healthy body as a way of life. Recently, I adopted the Low-Carb High Fat diet. In just two months, I have dropped a few inches off and attained an amazing skin glow. I'm a living proof that food is medicine. And bad food as is with medicine, is poisonous, fatal.
We will embark on the journey of weight loss together. My joys, my sorrows, my exercise hacks, my recipes may just lighten the journey for the next obesity conqueror.
Fit&Fab is a new blog series by Marion Maina where she shares her pursuit of a healthy body as a way of life. Do you have feedback on this story? E-mail: [emailprotected]
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FIT&FAB: I'm 30kg lighter but my healthy lifestyle pursuit just begun - Daily Nation
The coronavirus pandemic has caused another problem: an anxiety pandemic.
As the world is seemingly in chaos, with news outlets reporting about the pandemic non-stop and doctors spreading information on how to stay safe and protect each other, it can be quite overwhelming for anyone to navigate these difficult times. Coupled with our governments call for social distancing, effectively eliminating any physical social contact, all of this isenough to make any person go through psychological hardship.
If you are suddenly feeling shortness of breath, chest pain, dryness in the throator heart palpitations, especially when thinking or reading news about the coronavirus, then you might be experiencing an anxiety attack. The symptoms might increase the more you worry about the coronavirus and disappear altogether when youre distracted. This is all a sign of a classic anxiety attack.
Dont worry, you are not alone.
People have been reporting instances of coronavirus anxiety. Even in the clinic where I worked as a medical doctor, a lot of people are coming in with symptoms of shortness of breath, dry throatand cough. When asked if they have a fever or history of traveling, which is a telltale criterion necessary to diagnose the coronavirus for us physicians, they all said no. When prodded further, these people would go on to describe that their feelings are exacerbated by reading the news.
It is unlikely that you have the coronavirus. Instead, you might be experiencing an anxiety attack, I said to these patients.
According to psychologists, coronavirus anxiety is increasing in number of cases. Some groups of people are especially vulnerable: people with preexisting anxiety disorders, tendencies toward panic and people with a history of obsessive-compulsive disorder (OCD).
Baruch Fischhoff, a professor at Carnegie Mellon University and expert on public perception of risk, explained why we might be worrying more about new and unknown risks such as the coronavirus than familiar ones.
The coronavirus comes from a group of viruses that includes the famous MERS CoV and SARS CoV, which were reported as an outbreak in 2012 and 2003, respectively. According to data, we know that the coronavirus outbreak is not as deadly as the SARS epidemic, which killed 10 percentof the 8,093 confirmed cases. The coronavirus is even far less deadly than the SARS epidemic, which killed 34 percentof roughly 2,500 confirmed cases.
But this is not necessarily public knowledge. People are still more afraid of the coronavirus.
The reason for this, according to Dr. Fischhoff, might be simply because the number of cases and death tolls of the coronavirus continues to rise every day. With the coronavirus, we dont know where its going, he said in a podcast interview about coronavirus anxiety with the American Psychological Association.
According to Paul Slovic, PhD, a researcher in the field of risk and decision-making at the University of Oregon, another plausible explanation for the rise in coronavirus anxiety might be simply because people use emotions, instead of logical analysis, to evaluate risks. Instead of seeing the data, people make assumptions based on the worst and use a cognitive distortion tactic called catastrophizing, which is an irrational thought where we make something out to be far worse than it actually is.
How to handle coronavirus anxiety
Again, panic and anxiety is not a useful response toward the coronavirus pandemic. However, it might be hard to not feel that way when the news and even your own family are sharing information about coronavirus constantly.
The World Health Organization and Center for Disease Control and Prevention (CDC) recently shared information on how to deal with stress during the coronavirus pandemic.
1. Limit your exposure to media coverage on the coronavirus.
This means taking a break from places where fake information or hoaxes are thriving, such as Facebook, WhatsApp groups or other types of social media without credibility. Instead, stick to two or three trusted sources of information such as the WHO or the CDC.
2. Gather only necessary information to take precautions and prepare your plans to protect yourself and your family.
Again, said information must be obtained from trusted sources, such as the WHO, the CDC or your local government agency.
In addition, no need to panic-buy or over-buy. Unless you are a medical officer, then you dont need any protective hazmat suits, boots or face shields. Surgical masks and hand sanitizers are enough as precautions.
3. Stay in contact with your friends, familiesand loved ones.
Social distancing can worsen preexisting anxiousness. Give your friends or family a text or a call. Talk to the people you trust about your feelings.
4. If you are staying at home, work to maintain a healthy lifestyle.
This includes proper diet, sleep and physical exercise. Stick to a daily routine and avoid indulging in idleness like staying in bed all day or locking yourself up in your room.
5. Dont use smoking, alcohol or other drugs to deal with your emotions.
Instead, make plans to seek professional help from a mental counselor if your anxiety still persists.
As the coronavirus pandemic is rampant, the human mind has been another one of its casualties. Coronavirus anxiety is another aspect of the coronavirus pandemic that is overlooked. But actually, theres no need to panic.
If you still find yourself suffering from coronavirus anxiety after applying the aforementioned steps, find a trusted mental health counselor to talk about your worries. (kes)
***
Maria Cellina Wijaya is a medical doctor from Airlangga University with an interest in psychology. She is currently enrolled in a government-mandated one-year internship for physicians in Mojokerto, East Java.
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Disclaimer: The opinions expressed in this article are those of the author and do not reflect the official stance of The Jakarta Post.
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by: Jessica Thiefels | Contributor to Clark.comUpdated: Aug 21, 2017 - 11:19 AM
Living a healthy life is not cheap. If youre paying for things like supplements, gym membership fees and organic groceries on a consistent basis, yourcash is very likely slipping through your fingers before you can even count it.
Making your healthy life more affordable may not be easy, but once the necessary habits are adopted, it will become second nature to you!
Use these tips to save money, stay fit, and feel good about your physical and financial health.
Gyms can be expensive, but there are ways to get more and spend less if you know what to look for.
Read more: How to get a gym membership for really cheap
On the other hand, you can skip the gym altogether and use the Internet as your personal trainer. There are a number of websites that offer high-quality workout videos from top-tier trainers, for free or cheap. Here are a few to check out:
Not all grocery stores are created equal. While you might love the one thats closest to you because its convenient, it may not be the best option for saving every week. A recent pricing analysis found that Aldi offered the most in average monthly savings (34.5%). Trader Joes, known for its deals and discounts, came in last, with 0% average monthly savings. Get more shopping insights from the full CouponBox grocery analysis here.
If you dont have an Aldi near you, do your own pricing test. Each week for the next month, buythe same groceries at four different stores shopping at a different one each week. Save your receipts and compare. Where did you spend the least? Maybe one store has a bulk section, great for stocking up on pantry items, while another is better for produce and fresh protein. Then modify your shopping routine accordingly!
Read more: 15 ways to save on groceries without digging for coupons
If you love your supplements, youre not alone. The supplements industry is currently worth $37 billion, so there is clearly no shortage of supplements available.
And with a little research, you canfind what you need at a price you love. Before paying out of pocket, see if your doctor can write you a prescription. If you can buy it from the pharmacy, you may be able to use your insurance, which could save a few dollars, depending on what you need.
Otherwise, Vitacost and Supplement Warehouse offer steep discounts on a variety of brands and types, and My Supplement Store is almost always offering free shipping for purchases over $50.
Note:Its important to make sure you do your research and even ask your doctor aboutany supplements you decide you take, as they could include ingredients that conflict with other medications youre currently taking.
Read more: Avoid supplements with these ingredients
This may sound boring and typical, but planning your meals helps you buy just what you need, rather than spending on food that will end up in the trash. For example, you could plan on doing rice, veggies and protein for dinner for the next week. There are many ways you can change this up from day to day, while relying on a few affordable basics:
Planning your meals in this way allows you to get the most for your money, without spending on food you dont need.
Read more: 9 perks that make a Costco membership totally worth it
Government food assistance, often called food stamps or SNAP (Supplemental Nutrition Assistance Program), is offered for a reason: sometimes we need a little help, and theres no shame in that. Many college students, for example, can qualify and get $60 $100+ in food money every month.
When I was in college, this was a lifesaver. I was able to get the healthy food I wanted, and now, with a well-paying job, I can afford it myself. The best part: Most who qualify receive a debit card, so when you check out at the cash register, no one has to know its not your regular bank card.
Living a healthy life can be affordable if you plan a little, look for the deals, and know where to shop. Youll be glad you took the time to do a pricing test and find the best online workout subscription when you see that youre saving every month.
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5 tips to make your healthy lifestyle more affordable | WFTV - WFTV Orlando
Photo: Justin McKee/WWAYWILMINGTON, NC (WWAY) We really encourage them to make those healthy, balanced choices through the nutrition education in our dining hall, said Ana Forte, the regional wellness manager for Flik Independent School Dining.
A big part of any students day is their time in the cafeteria.
Not just because they get to interact with their friends; theyre also fueling their bodies to learn, but they need the right kind of fuel.
Your brain is a muscle, and what you feed your brain affects how that muscle is going to work. So if youre feeding it high sugary foods, then the brain is going to end up taking all that energy at once, but burning it very quickly, said Forte.
Four years ago, Cape Fear Academy partnered with Flik Independent School Dining to assist in creating a healthy meal plan for their students.
A dietitian works with Cape Fears in-house chef to craft a menu that is nutritionally balanced, addresses various health concerns, and meets the diverse needs of the students.
If a child has a well-balanced meal with a protein, a carbohydrate, fruits, and vegetables, theyre balanced, which means theyre coming into the classroom invigorated with energy and ready to learn, said Becky Van Heukelom, a teacher at Cape Fear Academy.
Half the battle is providing the healthy food options. The other side of the coin is explaining to the kids why their nutrition matters.
The nutrition education is especially important for the younger children, because if we can teach them at a younger age to make half of their plate fruits and vegetables, to eat the proper amount of protein, carbohydrates, theyre gonna take that with them through college, through the rest of their career, said Forte.
Kickstarting a healthy lifestyle now could make all the difference when your child grows up.
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Let food be thy medicine and medicine be thy food ~ Hippocrates
Protein can help you shed those unwanted pounds and keep your belly full. But its important to eat the right amount and the right kind of protein to get its health benefits.
SeafoodSeafood is an excellent source of protein because its usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
White-Meat PoultryStick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese and YogurtNot only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.
EggsEggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
BeansOne-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork TenderloinThis great and versatile white meat is 31 percent leaner than it was 20 years ago.
SoyFifty grams of soy protein daily can help lower cholesterol by about 3 percent. Eating soy protein instead of sources of higher-fat protein and maintaining a healthy diet can be good for your heart.
Lean BeefLean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Protein on the GoIf you dont have time to sit down for a meal, grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein and is low in sugar and fat.
Protein at BreakfastResearch shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.
Source: Webmd.com courtesy Harbor Square Athletic Club
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