Fit 101

Lack of Vitamin E Linked to Physical Decline in Later Years

2008-01-28T20:04:00.000-08:00

Avoiding Weight Gain Important After Breast Cancer

2007-12-11T12:38:00.000-08:00

Home Lead Tests Unreliable

2007-11-17T19:02:00.000-08:00

It would figure that the day after I listed the benefits of home lead test kits, I came across this release from the Consumer Product Safety Commission explaining why home lead tests can be reliable. It's taken directly from their site, but if you want more info on that or anything else, you can find it at www.cpsc.gov.

U.S. Consumer Product Safety Commission
Office of Information and Public Affairs
Washington, DC 20207
FOR IMMEDIATE RELEASEOctober 22, 2007Release #08-038
CPSC Hotline: (800) 638-2772CPSC Media Contact: (301) 504-7908

CPSC Staff Study: Home Lead Test Kits Unreliable
WASHINGTON, D.C. – The U.S. Consumer Product Safety Commission (CPSC) today announced the results of a special evaluation of consumer lead test kits. CPSC staff used commonly available test kits on a variety of paints and other products containing different levels of lead. Many of the tests performed using the kits did not detect lead when it was there (false negatives); some indicated lead was present when it was not (false positives). Of 104 total test results, more than half (56) were false negatives, and two were false positives. None of the kits consistently detected lead in products if the lead was covered with a non-leaded coating. Based on the study consumers should not use lead test kits to evaluate consumer products for potential lead hazards. These findings are consistent with previous CPSC staff test results.
CPSC staff studied two common types of home lead test kits that are based on chemical reactions involving rhodizonate ion or sulfide ion. Most test kits were developed to detect levels of lead in household paint that are usually much higher than CPSC’s regulatory maximum level of 0.06%. As a result, staff found that these kits may not be useful for detecting relatively low lead paint concentrations or for detecting lead in other materials, such as metal jewelry or vinyl products. Also, both types of kits may be affected by substances such as iron, tin, or dirt, or by paint colors that can cause the color in the test kit to change or hide the color change, thereby interfering with interpretation of the test results.

As part of the study of lead test kits, CPSC staff also evaluated the use of x-ray fluorescence (XRF) for screening for lead in paint and other products. Twelve of 13 samples were correctly identified as containing lead. The staff notes that this technology may be of use by a professional inspector for screening for the presence or absence of lead in products, particularly for surface level lead. However, XRF detectors are generally not available for consumer use. Further, use of an XRF device requires knowledge, training and consideration of its limitations. For example, XRF detectors have limited depth of penetration so, for certain applications such as children's metal jewelry, it is possible for the surface coating to mask the presence of potentially hazardous leaded base metal underneath.

Consumers should exercise caution when using these test kits to evaluate consumer products for potential lead exposures. False results can make it difficult or impossible for consumers to determine the proper course of action to take. In fact, CPSC staff has tested a number of other samples that had been identified by consumers and others based on their use of inexpensive test kits as having high lead levels. To date, none of these items has actually had high lead levels based on CPSC lab analysis. This is another indication of the poor reliability of the kits for this purpose. Testing by a qualified laboratory and trained personnel is the only way to accurately assess the potential risk posed by a consumer product that may contain lead.
Consumers can stay informed of lead-related recalls by signing up for email announcements at www.cpsc.gov. Consumers who suspect that their child has been exposed to excessive levels of lead, should immediately contact a physician.

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Send the link for this page to a friend! The U.S. Consumer Product Safety Commission is charged with protecting the public from unreasonable risks of serious injury or death from more than 15,000 types of consumer products under the agency's jurisdiction. Deaths, injuries and property damage from consumer product incidents cost the nation more than $700 billion annually. The CPSC is committed to protecting consumers and families from products that pose a fire, electrical, chemical, or mechanical hazard or can injure children. The CPSC's work to ensure the safety of consumer products - such as toys, cribs, power tools, cigarette lighters, and household chemicals - contributed significantly to the 30 percent decline in the rate of deaths and injuries associated with consumer products over the past 30 years.

To report a dangerous product or a product-related injury, call CPSC's hotline at (800) 638-2772 or CPSC's teletypewriter at (800) 638-8270, or visit CPSC's web site at www.cpsc.gov/talk.html. To join a CPSC email subscription list, please go to www.cpsc.gov/cpsclist.aspx. Consumers can obtain this release and recall information at CPSC's Web site at www.cpsc.gov.

Home Lead Testing Kits

2007-11-15T09:31:00.000-08:00

With the rise of recalls due to toxic levels of lead, people have been more and more mindful of the things they buy - and the things already in their homes. Fortunately, there are ways to help ensure your family's safety, without having to throw everything away or sending soil or paint samples to a laboratory.

THE HOME LEAD TESTING KIT
You can test samples of paint, dust, drinking water and soil to see if they contain lead easily with a home test kit. Different test kits are used to test different types of materials for lead, so be sure to use the correct kit for the type of sample you are testing.

It's easy to use a home test kit for paint. The first step in testing paint is to cut a small patch from the painted surface. Expose all the layers of paint down to the surface. Put some of the chemical included in the kit on the exposed area. The easiest test kits to read use a chemical that turns red or pink if lead is present.

Look for full directions and chemical change information on the package.

The advantages of home test kits include low cost, ease of use and quick results. However, the home test kits do not tell you how much lead is present.

Some home test kits will also work on ceramics, drinking water, dust and soil. Home test kits can be found in many paint, hardware and building supply stores.

I went on some searches for home lead testing kits, and found that (online, anyway) most of these places are sold out. If you do a search, try using keywords "household home lead testing kit" - this seemed to bring up more results for me.

I'm putting some links here from Amazon.com (it's the only place I could find any kits that wasn't sold out) so that you can look through and get an idea of what you'll be dealing with (and how much you might be paying) if you buy an at home lead testing kit.

Even though there may not be any test kits available online, try checking your local stores, since sales on these home lead test kits are booming and it would make sense that stores would be stocking as many as possible. Ask about the different types of kits (paint, soil, etc) and make sure that you're getting what you need, not the one that the salesperson wants to sell you.

The ones listed here don't seem to have descriptions, but the First Alert kit says it includes 4 different tests. These products are listed as being sold from stores such as TrueValue and Ace Hardware, so if you have either of these stores in your area you might be able to find these products there, and be able to actually see the package and get accurate descriptions of which type of testing they are for. You might also try Home Depot or any other home-improvement type stores.

US Recalls 4 M Aqua Dots Toys

2007-11-12T10:11:00.000-08:00

the Re-appearance of Lead Dangers

2007-11-11T16:28:00.000-08:00

We all know that living in a house built before 1980 (especially if you have children) is a potential lead hazard, especially if there is peeling paint. Some residential and work areas still have traces of lead in the soil, especially if it is near a highway, since lead in gasoline wasn't entirely phased out until 1995.

Children with harmful levels of lead in their blood dropped 85% between 1978 and 1998. Despite the huge improvement over the last 30 years, recently we've become privvy to a new source of lead poison - our own children's toys. Huge retailers such as Fisher Price (which manufactures Mattel toys as well) have issued disturbingly long lists of recalled toys for potential lead hazards. You can see a recall list here, complete with pictures, but I couldn't find an update date listed, though I think this was released in August 2007 : http://www.cpsc.gov/cpscpub/prerel/prhtml07/07257.html
(More recal lists at bottom of post).

RISKS OF LEAD

While adults absorb about 11 percent of lead reaching the digestive tract, children may absorb 30 to 75 percent. When lead is inhaled, up to 50 percent is absorbed, but less than 1 percent of lead is absorbed when it comes in contact with the skin. The body stores lead mainly in bone, where it can accumulate for decades.

Lead disrupts the functioning of almost every brain neurotransmitter. Neurotransmitters are chemical messengers between the body's nerve cells. Things such as calcium, which are essential for blood clotting and heart activity, can be affected by lead exposure, in turn throwing a person's entire body into disarray.

Unborn children can be permanently affected by the Mother being exposed to lead. Delays in early sensory-motor development from neurological problems are the least of these - high lead exposure can lead a baby to be born prematurely, underweight, or even lead to miscarriage or stillbirth. If you are pregnant or suspect that you are, PLEASE do whatever possible to ensure that you are not in contact with lead. I will list information sites and tips at the bottom of this post.

A child's exposure to even low lead levels may result in learning or behavioral problems.

Higher levels of exposure in children can be associated with anemia and changes in kidney function, as well as significant changes in the nervous system that may, at extreme exposures, include seizures, coma and death.

In adults, lead exposure can cause reproductive issues and high blood pressure.

Severe lead poisoning in adults doesn't differ much from children - it can lead to seizures, coma, and death.

SYMPTOMS OF LEAD POISONING

Symptoms can vary greatly depending on the age of the exposed person, the amount of lead that they were exposed to, and the length of time that they were exposed.

Some common sysmptoms include:

Headache;
Irritability
Abdominal pain;
Subtle loss of recently aqcuired skills;
bizarre behavior (unlike the person would normally behave);
listlessness;
incoordination;
vomiting;
lethargy;
appetite loss;
constipation.

There are times however, where a child or person may not report any symptoms at all - so if you're not sure or suspect that they've been exposed to lead, contact your doctor immediately.

MORE INFORMATION

American Association of Poison Control Centers

Centers for Disease Control and Prevention

Childhood Lead Poisoning Prevention

Consumer Product Safety Commission

1-800-638-CPSC

TDD: 1-800-638-8270

Environmental Protection Agency's Safe Drinking Water Hotline

1-800-426-4791

National Lead Information Center1-800-LEAD-FYIclearinghouse:

1-800-424-LEADTDD: 1-800-526-5456

Lead Exposure Risk Assessment Questionairre

RECALL LISTS:

Children's Toys:

Mattel Barbie Accessory Toys

Fisher-Price Bongo Band Toys

Fisher-Price GeoTrax Locomotive Toys

Schylling Associates Thomas the Tank & Curious George toys

Martin Designs Inc. Spongebob Squarepants Character Address Books and Journals

Complete Lists of Mattel's Recalled Toys

More at Consumer Product Safety Commission Website

Pet Foods:

Lists of several recalled pet foods by brand/store (scroll to bottom of the page, contains both dog and cat foods)

I haven't been able to find any sites listing recalled or hazardous pet toys, but in leou of the children's toy recalls, I would suggest that you either refrain from buying your pet tos for a while, or pay very close attention when you do. Here's an article that offers advice for buying safe toys for your pets.

AMWA Supports New Bill that Requires Medicare Coverage of HPV Testing as Part of Cervical Cancer Screening

2007-11-09T14:19:00.000-08:00

Anti-Cancer Effect with "the pill" Not Permanent

2007-11-09T14:05:00.000-08:00

the Flu Shot - When to Get it, and Why

2007-11-07T07:28:00.001-08:00

I don't know about you, but while some of you have already had snow where you live, we're still waiting here in SE Oklahoma - and I'm looking forward to it. I'm also looking forward to Thanksgiving, Christmas, and tax return time...

What I'm NOT looking forward to however, is Flu Season.

Aside from the unpleasant achy muscles and stuffiness, the flu has morphed into an even scarier ailment, even threatening the lives of some. Because of this, I thought it was a truly important part of overall health and fitness and, as we embark on a new winter season, wanted to share with you some information on the subject. Of course, speak with your doctor about getting a flu shot, for you and anyone else in your family, for more accurate information on how, when, and possible side effects in you and your family's individual cases.

The information here was taken, unaltered, from the Centers For Disease Control and Prevention website. It is public information, but I couldn't get the RSS feed to work. FOR MORE INFORMATION OR THE ORIGINAL ARTICLE, VISIT IT HERE: http://www.cdc.gov/flu/protect/keyfacts.htm

Key Facts About Seasonal Flu Vaccine

The single best way to protect against the flu is to get vaccinated each year.

There are two types of vaccines:

The "flu shot"—an inactivated vaccine (containing killed virus) that is given with a needle, usually in the arm. The flu shot is approved for use in people older than 6 months, including healthy people and people with chronic medical conditions.
The nasal-spray flu vaccine — a vaccine made with live, weakened flu viruses that do not cause the flu (sometimes called LAIV for “live attenuated influenza vaccine” or FluMist®). LAIV (FluMist®) is approved for use in healthy* people 2-49 years of age† who are not pregnant.

Each vaccine contains three influenza viruses-one A (H3N2) virus, one A (H1N1) virus, and one B virus. The viruses in the vaccine change each year based on international surveillance and scientists' estimations about which types and strains of viruses will circulate in a given year.

About 2 weeks after vaccination, antibodies that provide protection against influenza virus infection develop in the body.

When to Get Vaccinated
October or November is the best time to get vaccinated, but you can still get vaccinated in December and later. Flu season can begin as early as October and last as late as May.

Who Should Get Vaccinated
In general, anyone who wants to reduce their chances of getting the flu can get vaccinated. However, it is recommended by ACIP that certain people should get vaccinated each year. They are either people who are at high risk of having serious flu complications or people who live with or care for those at high risk for serious complications. During flu seasons when vaccine supplies are limited or delayed, ACIP makes recommendations regarding priority groups for vaccination.

People who should get vaccinated each year are:

People at high risk for complications from the flu, including:

Children aged 6 months until their 5th birthday,
Pregnant women,
People 50 years of age and older, and
People of any age with certain chronic medical conditions;
People who live in nursing homes and other long term care facilities.

2. People who live with or care for those at high risk for complications from flu, including:

Household contacts of persons at high risk for complications from the flu (see above)
Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)
Healthcare workers.

Use of the Nasal Spray Flu Vaccine
It should be noted that vaccination with the nasal-spray flu vaccine is always an option for healthy† people 2-49 years of age* who are not pregnant.

Who Should Not Be Vaccinated
There are some people who should not be vaccinated without first consulting a physician. These include

People who have a severe allergy to chicken eggs.
People who have had a severe reaction to an influenza vaccination in the past.
People who developed Guillain-Barré syndrome (GBS) within 6 weeks of getting an influenza vaccine previously.
Influenza vaccine is not approved for use in children less than 6 months of age.
People who have a moderate or severe illness with a fever should wait to get vaccinated until their symptoms lessen.

Vaccine Effectiveness
The ability of flu vaccine to protect a person depends on the age and health status of the person getting the vaccine, and the similarity or "match" between the virus strains in the vaccine and those in circulation. Testing has shown that both the flu shot and the nasal-spray vaccine are effective at preventing the flu.

Vaccine Side Effects (What to Expect)
Different side effects can be associated with the flu shot and LAIV.

The flu shot: The viruses in the flu shot are killed (inactivated), so you cannot get the flu from a flu shot. Some minor side effects that could occur are:

Soreness, redness, or swelling where the shot was given
Fever (low grade)
Aches

If these problems occur, they begin soon after the shot and usually last 1 to 2 days. Almost all people who receive influenza vaccine have no serious problems from it. However, on rare occasions, flu vaccination can cause serious problems, such as severe allergic reactions. As of July 1, 2005, people who think that they have been injured by the flu shot can file a claim for compensation from the National Vaccine Injury Compensation Program (VICP).

LAIV (FluMist®): The viruses in the nasal-spray vaccine are weakened and do not cause severe symptoms often associated with influenza illness. (In clinical studies, transmission of vaccine viruses to close contacts has occurred only rarely.)

In children, side effects from LAIV (FluMist®) can include:

runny nose
wheezing
headache
vomiting
muscle aches
fever

In adults, side effects from LAIV (FluMist®) can include

runny nose
headache
sore throat
cough

More Information
Flu Shot : Vaccination Information Statement (VIS)
Nasal Spray : Vaccination Information Statement (VIS)

* "Healthy" indicates persons who do not have an underlying medical condition that predisposes them to influenza complications.
† On September 19, 2007 the U.S. Food and Drug Administration (FDA) approved use of the nasal influenza vaccine LAIV (FluMist®) for healthy children ages 2-4 years old (24-59 months old) without a history of recurrent wheezing, as well as for healthy persons ages 5-49 years who are not pregnant. Previously, approval was for healthy persons ages 5-49 years who are not pregnant.

Page last reviewed -->
Page last updated October 26, 2007
Content Source: Coordinating Center for Infectious Diseases (CCID)
National Center for Immunization and Respiratory Diseases (NCIRD)

Weight Loss Tips for New Moms

2007-11-01T16:08:00.000-07:00

I remember how I felt the first time I looked in the mirror after having BOTH my girls - those extra pounds I could live with when I was pregnant, because I was pregnant, I just couldn't stand.

An important thing to remember is that most women drop weight quickly after childbirth without much effort, especially if they're breastfeeding. You and your baby have just been through a huge experience, so don't push yourself too hard, too fast. Try to save actual workouts for when you've both recovered, and baby is sleeping through the night.

Nap as often as possible. I shouldn't really have to explain this, because any parent knows that sleep becomes an elusive luxury when there's a new baby in the house. What you may not know is that while your hormones are trying to settle back down to normal, proper sleep helps the process along, while also helping along the hormones that tell you how hungry you are and how well you burn calories. If it seems impossible, try "cat napping" while your baby naps. Housework and visitors can wait - your health is reliant on good rest, so don't neglect it.

Snacks are your friend, but snack healthy. Especially if you're breastfeeding, recovering your body from childbirth makes refeuling essential. You should eat a small snack about every 3 hours to keep your body energized, and also to stave off those bad food decisions we make when we're overly hungry. Try things like fruit, veggies, nuts, or even a glass of milk.

Find a workout buddy. We're not all lucky enough to have a close friend that's had a baby around the same time we have, but you can still recruit a friend, another new mom that you know, or your spouse to take a walk with you. Not only will it help get you back into shape, but it will get you and your baby out of the house for a bit and give you some adult interaction, which will help your state of mind as well.

If you have older children, don't munch while you're making their lunches. I know those chicken nuggets and mac & cheese can be irresistable, but try to refrain. Drink water while you cook, or have one of your own healthy snacks handy.

Lastly:

Water, water, water. But you knew that already, right? :)

Congratulations to you for your new little bundle of joy, and here's to new life, and fresh beginnings.

As Breast Cancer Awareness Month Draws to a Close...

2007-10-31T16:16:00.001-07:00

Parents Can Help Young Superheroes Battle Cavities on Halloween Night

2007-10-31T16:13:00.001-07:00

Natural Energy Boosters

2007-10-26T23:03:00.000-07:00

If you're chugging energy drinks or popping diet pills just to keep up with your kids or get through the day, STOP.

Not only are you uselessly draining your finances, you're polluting your body with all kinds of unnecessary things - all for an energy rush that lasts an hour or two at most and ends with you feeling worse than when you started.

Instead, here are some tips and foods that are healthier, and much easier on both your body and budget.

DRINK MORE WATER. I know, 8 glasses, blah, blah, blah - but it's true. You may not need the touted 8 glasses a day if you're less active, but you still need as much as you can stomach. Why? There are several reasons, but here are the top two:

The human body is made of around 65% water, depending on how active a person is, and the amount of lean muscle on their body (muscle holds more water than fat). Your lungs release water when you breathe, your body releases water when you sweat or use the bathroom - think about how much water your body actually releases in a day, and you'll understand why we have to replenish so much.

Water flushes out toxins and helps maintain healthy weight. 'Nuff said.

SOMETHING YOU MIGHT NOT KNOW: Sometimes when we go searching for a snack, we're not actually hungry - we're thirsty. It may not make much sense, but next time you get the munchies, try reaching for a drink of water first.

EAT SMALLER MEALS MORE OFTEN THROUGHOUT THE DAY. If you do some research, most expert dieticians and doctors will tell you that 6 small meals a day is much more beneficial than the 3 large meals we're all so used to.

Smaller, more frequent meals boost metabolism. Think of it as putting gas into your vehicle. If there's a sporadic (not constant) supply of fuel, your vehicle isn't going to run properly, and may even stop altogether until you refuel. Your body works the same way. It only uses what it needs and discards the rest, so even if you have a huge meal, it's not going to hold you over as well as a small balanced meal followed by a healthy snack a few hours later. Most experts recommend a small meal/snack about every 3 hours.

Smaller, more frequent meals help curb binging. Whether you're looking to lose weight or just improve your health, it's always beneficial to avoid binging (and the subsequent guilt trip that follows). Whether you realize it or not, those calorie filled snacks most of us reach for also contribute to sluggishness.

Your body uses more energy on digestion than you think. If you eat large meals, think about how much of your body's energy is being wasted breaking down the excess that it doesn't need. Smaller meals will free up some of that energy, giving you more to conquer your day with.

EAT MORE FRESH FRUIT. All fruits are good for you, but fruits like peaches, pears, apples, oranges, and strawberries are a great source of vitamins, fiber, and niacin. Niacin helps to provide energy for cell tissue growth, and is supposed to help naturally boost metabolism. It also helps support healthy cholesterol levels that are already within normal range.

AVOID SUGARY, FATTY, OR GREASY FOODS. I know, I know, I'm sure you hear this a lot, but it's true. Sugar, fat, and grease are harder for the body to break down, so they slow down your metabolism and make you feel sleepy and sluggish (not to mention the unwanted weight they can bring).

TRY REACHING FOR GREEN TEA INSTEAD OF COFFEE. Oh, I know I may have perked a few ears or ruffled some feathers there, but the truth of it is that not only does green tea have less caffeine than coffee (which gives you a boost, but will help avoid that energy crash), it also has natural antioxidants that flush out "free radicals" and other toxins that can affect your health and energy levels. I myself enjoy green tea with lemon or jasmine and passion fruit - especially during cold and flu season.

STRETCH IN THE MORNING. Sound silly? I don't mean the typical morning ritual most people have of stretching, yawning, and scratching themselves before they take that ever-so-important first trip to the potty. No, I mean really stretch. Like you're about to do a workout (and in reality, you are). Stretching helps prepare your muscles for being used, avoiding cramps and strains. It also gets the blood to circulate better throughout your body (which also helps really wake you up), especially your extremities - which will, believe it or not, give you more energy.

It doesn't have to be a long stretching session (really even a couple of minutes will help), and yes - you CAN use the potty before you start.

ADD SOME SPICE TO YOUR MEALS. Namely, Cayenne. Cayenne is a natural herb that increases blood flow and improves circulation. It supports heart health, improves the immune system, helps the digestive system, and boosts metabolism. In fact, Cayenne is such an energy booster that many diet drug makers are now adding it to their formulas - but you can get the benefits just as well from adding it to your food.

WORK OUT MORE. Most people don't know that after doing cardio excercises (things like aerobics, kick-boxing, or running), their metabolism stays boosted for up to 4 hours afterward. That's right - Boosted Metablism = More Energy.

The more muscle you have, the more fat you burn - even when you're doing nothing. I know, the subject here is energy and not weight loss, but it's a good thing to know. Besides, it is still relevant to energy because leaner, more muscular people have higher metabolisms, meaning more energy.

Excercise creates endorphines - endorphines create more cheerful moods. Our mood and state of mind can have a HUGE effect on our energy level - so it should go without saying that when you're in a good mood, you have more energy. On that note -

Excercise is a great way to de-stress. Stress is probably the biggest energy-killer out there, and everyone has it. Excercise, whether it's a light walk or a killer kick-boxing session, gives us a chance to focus, sort through, and release whatever is stressing us.

INVEST IN A GENDER AND AGE SPECIFIC MULTI-VITAMIN. When our bodies are lacking certain nutrients, we crave food, we eat more, we feel sluggish, and we get sick more often. For most of us, it's difficult to meet all those nutritional needs with food alone, and that's where vitamin supplements can be very beneficial.

Nutritional requirements vary by person, gender, age, and health, so speak to your doctor first. Things like iron and potassium can actually be harmful if too much is taken into the body, because our bodies don't discard the excess like they do most things. There are also health factors to take into consideration - things such as cholesterol levels, heart problems, etc., that can be aggravated by certain vitamins, minerals, or combinations.

On the same note, there is a vast difference in the amounts of certain nutrients needed between children and adults, men and women, and elderly people - which is why I suggest a gender and age specific supplement.

Psychotherapy May Relieve Post Partem Depression

2007-10-26T22:50:00.000-07:00

Have a Heart Healthy Holiday

2007-10-25T07:05:00.001-07:00

The Power of Meditation

2007-10-25T05:55:00.000-07:00

Stress, stress, stress. Who doesn't have it? Life today is hectic and fast-paced, and most of us are lucky to have enough time to take a shower, let alone do anything that truly allows us to relax.

The problem is, stress affects everything from our moods to our overall health. When we're stressed or tired, we're cranky, unhappy, and frustrated. Relationships suffer, blood pressure rises, and even our jobs are at risk.

Meditation is important for several reasons, the first one being - you guessed it - relaxation. It allows us time to focus and reflect, to sort through problems and worries, and conquer negative thoughts and emotions.

I urge you to at least try it - you'll probably find that it comes with pleasing results.

BREATHING MEDITATION

The first stage of meditation is to avoid distractions and make your mind clear. You can do this by practicing simple breathing meditations. Choose a quiet place to meditate and sit in a comfortable position. Try to keep your back straight to keep your mind from becoming sleepy.

Sit with your eyes partially closed and focus on breathing. Breathe naturally, through the nostrils, without trying to control your breath. Try to become aware of your breath as it enters and leaves your body, and try to concentrate only on your breath.

At first, your mind will be very busy. It may even seem that the meditation is making your mind busier - but in reality you are just becoming more aware of how busy your mind actually is. There will be a great temptation to follow the different thoughts as they arise, but you should resist this and remain focused only on your breath. If you discover that your mind has wandered and is following your thoughts, you should immediately return it to the breath. Repeat this as many times as necessary until the mind settles on the breath.

If you practice patiently in this way, gradually your distracting thoughts will subside and you will experience a sense of inner peace and relaxation. Your mind will feel lucid and spacious and you will feel refreshed. When the otherwise constant flow of your distracting thoughts is calmed through concentrating on the breath, your mind becomes unusually lucid and clear. You should stay with this state of mental calm for a while.

MAKING TIME FOR MEDITATION

Now comes the hard part - finding time for a relaxing meditation session. If you have kids or several commitments, finding time may seem hopeless - but fear not, you can meditate even in your office chair at work. In fact, these days many offices encourage short meditation sessions, because it de-stresses workers and can even increase productivity.

You can also arrange a time before you go to sleep (meditating before bedtime can also help you get a deeper, more restful sleep, always an added bonus). You can try meditating while taking a warm bath, or sneak a session in when you find that you have a few extra minutes. Meditation doesn't have to be done for long periods of time, even a few minutes can do wonders.

EXTRA TIP: If you do have extra time on your hands, try finding a Yoga dvd and implementing a workout into your schedule. One of the basics of Yoga is the focus on breath, and it also improves flexibility and toning in the body.

Reference: How To Meditate.org

the Self Esteem Factor

2007-10-25T04:55:00.000-07:00

WHERE IT BEGINS

From the day we're born, we're affected by the things we experience and the people around us. Not everyone is blessed with supportive, stable families, and even some who have wonderful families can look back and count endless numbers of letdowns, rejections, relationship problems, and numerous all-around bad experiences.

Myself, I came from an incredibly supportive family, and was praised even when I seemed at my worst. However, despite my good home life, I still found myself insecure and lacking faith in myself. I can remember being very young and seeing my Mother standing in front of a mirror and criticizing everything she saw. Though she was (and still is) a beautiful woman, she didn't have the benefit of a supportive family, and so she had a constant belief that she would never be good enough, in any way.

So, despite my having the benefits she never had, her insecurities still managed to transfer to me.

I'm not writing this to put blame on her, but I want to illustrate to anyone out there the types of things that can inadvertantly mold people in a negative way. In order to begin to overcome insecurities, I think it's important to trace back and figure out where it came from. When I pinpointed this experience, I took a good look at my Mother. She was beautiful, kind, intelligent, and yet there she was putting herself down - for no reason whatsoever. I came to the conclusion that her self doubt was unfounded, and so I was able to look at myself in a whole new light - without NEARLY as much negativity.

I ask you to do the same. If you feel badly about yourself, try to remember what put you in that place. Then, for every negative thing you think you see about yourself, seek out a positive. I guarantee you'll find good things about yourself, and improving on the things you dislike will become a whole lot easier.

THAT LITTLE VOICE

Self doubt. It's that little voice that creeps up when you don't make a deadline, or you don't do quite a well as you had hoped or thought you would. It happens to all of us, but the important thing is to not let it get to you. How? Simple - tell it to shut up.

YOU have control of who you are, what you do, and how you do it. Once again, it's a matter of countering the negative with the positive - and believe it or not, there is ALWAYS a positive.

For example: You were hoping to wow your bosses with that presentation that you feel fell a little short. Instead of dwelling on what you think was a failure, remind yourself how hard you worked, and chock it up as a learning experience for improvement next time. If you only lost 2 pounds when you hoped to lose 4, remind yourself again, how hard you worked, and hey - 2 pounds is still a great acheivement.

Reward yourself for your accomplishments, even if it seems silly. Make time for yourself, take a warm scented bath or a nice walk in the park. If you have kids, arrange for a sitter and have a romantic dinner with your spouse. Even small things can make you feel a whole lot better, so don't take them for granted - and that little voice will get even smaller, and eventually might even disappear altogether.

REMEMBER - As long as you're making an effort, there's no such thing as failure. Even if you have a day where you don't try, don't punish yourself - forgive yourself, and move on. Make a promise to yourself - for yourself - that you'll try harder next time.

TOXIC PEOPLE

These are people who never have anything nice to say about anyone or anything. Toxic people also include those who are your best friend to your face, and you worst enemy behind your back. If at all possible, REMOVE THESE PEOPLE FROM YOUR LIFE.

No one benefits from negative people. Anyone who makes you feel badly about yourself is not and should not be considered a friend. If you have good self esteem, they may not affect you as much - but if you already have low self esteem, these type of people will only drag you down further. Most often, toxic people are insecure about themselves, and use those around them as stool-pidgeons to make themselves feel better about themselves - much like the bullies in school.

If however these kind of people are unavoidable in your life - you either work with them or they are family members - there are ways of improving the situation. Much like the "little voice" that creeps up and says negative things to you, take control of your own emotions (and the situation) and don't take those things to heart. Though you may not be able to literally tell these people to shut up, you CAN counter their negative statements with positive ones, even if only to yourself.

Keep in mind that sometimes, people don't realize that they're being hurtful. If you know the person well and feel comfortable confronting them about the way they make you feel, do so. Pull them aside and politely let them know that their statements or attitude are making you uncomfortable. You may be surprised, sometimes a little gentle constructive criticism can go a long way, and help everyone involved.

THINGS TO KEEP IN MIND

Generally, when people say hurtful things to or about someone, it is because of a problem within themselves - not the person they're targeting. Don't dwell on the things people say to or about you - what matters is how you feel and think about yourself.
NOBODY'S PERFECT! Even those people you envy for their looks or abilities question themselves. When you feel insecure, remember that you're not alone - and it's really not as bad as you think.

Intro

2007-10-25T04:38:00.000-07:00

Ever have those days when you feel completely helpless, like nothing you do matters? Sometimes we feel like we're sitting back watching everyone else live the lives we want, while we're stuck in the same spot we've been for, it seems, forever.

Before I start posting anything major here, I want to clarify a few things:

No, I'm not a licensed fitness intructor, and I'm not here to sell you an overnight "miracle" that will give you back control of your mind, body, or self-esteem. Truth is, those "miracles" don't exist. I'm a mother to two children, who spent literally years studying and researching, trying to gather enough information to pull my own self back together safely, and without endangering my health. In my journey, I learned that the most important thing on the road to real fitness is support - and that's why I'm starting this blog, to share useful information and prove to anyone out there that you don't have to spend thousands of dollars on supplements or trainers to get where you want to be.
Always, always, consult your doctor before starting any kind of supplement or workout regimen, especially if you might be pregnant, or if you have any type of medical problems, like asthma. I'll run it in the ground (just giving you fore-warning), but I can't stress it enough - NEVER take chances with your health.
On the same note, any and everything in this blog is advice. Not everything will work for everyone, so learn how to listen to your body, and find what works best for you.

The first tip I will offer is this: Love yourself. Don't hold yourself hostage in the mirror, dwelling on those "imperfections" that you think you see. The first step to real fitness is realizing that no matter what your weight, dress size, or cholesterol level, you are beautiful. You are not defined by the way you look, but by who you are.

"Walk by faith, not by sight."