stress

Mental Health is Just as Important as Physical Health

October 9, 2015 by Ajima Jackson 1 Comment

mental health When making a decision to get healthy, many people focus on the physical – exercising more and eating well. After all, the body is your instrument and you must cherish it and put it to good work. While this is certainly an important part of getting to a place of optimal health, it is just as important to consider mental wellness in that process.

Peace of mind and living as stress-free a life as possible is Key to living at your best. When your mind is clear and healthy, you are better able to be the best version of yourself. Moreover, maintaining actions and decisions that you may have made in becoming more physically fit or losing pounds is much easier when you are free of things like depression, anxiety, addiction and/or excessive stress. This is because of the strong connection between body, mind and spirit. Consider a few tips to enhance your mental balance and health even as you create a stronger more balanced you physically:

Let go of residual anger: If you have anger over something – perhaps something you’ve been holding on to for a long time – do yourself a favor and let it go. Whether that means confronting the anger head on or talking it out with those involved, do what you need to in order to set that anger free. Your physical and mental health will be better for it.
Take time for yourself every day: Even if it’s just a quick walk around the block or time spent just sitting somewhere quiet to meditate or pray, make sure to give yourself the time you need each day to decompress and relax. You will likely be more mentally sound and find it easier to focus on your goals if you do.
Don’t sweat the small stuff: Far too often, people get hung up on small things that don’t matter in the grand scheme of life. If you are going to stress, at least choose situations that are worth being stressed over. The small everyday annoyances that won’t matter just hours later don’t deserve the response that your body will have over the stress of the situation. Practice letting go of situations that don’t otherwise impact your life, and you will be mentally healthy for doing so. If you find yourself dwelling on situations and stress points for days and days, it’s time to seek out a way to resolve those issues…even if it just is a matter of personal peace.
Take tender care of yourself: When you are having a bad day, do something to cheer yourself up. When you are sick, take the time needed to heal and recover. Take as tender care of yourself as you do your loved ones. Go the extra mile for yourself as you would for them. Do all of the things for yourself that you would for others in need around you. It is far too easy for people to forget about doing anything for themselves on the same plane that they would do for another.
Ask for help when you need it: If you are struggling with issues of a mental or emotional nature, there is nothing wrong with asking for help. In fact, doing so could open doors to becoming that much more balanced and healthy beyond what you could have hoped for. This is particularly poignant if you are struggling with a mental illness of any kind of, hormonal imbalances, depression or if you simply can’t overcome an emotional issue. Ask for help. This could be in the form of professional counseling, therapy, talking with your pastor or perhaps just taking the time to talk with a trusted family member or friend. Whatever you feel will help you to overcome a mental or emotional challenge, just do it. Asking for help is not a sign of weakness, but rather a show of strength to yourself that you are important enough to you to take care of yourself no matter what it might take.
Remember to breathe: Deep breathing for a few minutes each day can help you to retain your sense of calm and inner peace. It is important to breathe in through the nose and out through the mouth, fully filling your diaphragm when you do. As the body receives extra oxygen, it will in turn relax and help to fully clear your mind. When you are in the middle of stressful situation or struggling with you thoughts about changing your lifestyle, take some deep breaths. You may find that you feel better and are able to move forward with less stress and anxiety.

Anything that affects your mental well-being will ultimately affect your physical self as well. Mental stress can lead to a host of physical ailments, so even as you are making the effort to get as physically healthy as possible, don’t forget to take time to do the same for your mental well-being.

5 Ways to Cut Your Risk of Getting Diabetes

August 26, 2015 by Ajima Jackson Leave a Comment

cut diabetes risk According to CDC 2014 statistics almost 30 million American have diabetes. This is nearly 10% of the population. This disease isn’t often fatal when properly treated by a doctor and when lifestyle changes are made. However, having diabetes can make everyday life more difficult by preventing people from doing what they would like to do. Diabetics deal with insulin injections, food restrictions or various health issues, like glaucoma.

Although there is a chance of an otherwise healthy person getting diabetes due to genetics (type 1), gestational diabetes during pregnancy or other uncontrollable factors, this disease is for the most part preventable. It really all comes down to getting yourself as healthy as possible and making the lifestyle choices that are right for you.

Oh, we are talking about prediabetes too.

“Together, the American Diabetes Association, the American Medical Association, the Centers for Disease Control and Prevention, and the Ad Council have launched the first national public service advertising (PSA) campaign to raise awareness about pre diabetes….

‘Eighty-six million people have prediabetes and only 10 percent know they have it,’ CDC Diabetes Translation Director Ann Albright told CBS News. That’s more than one in three Americans, she added. ‘No one is excused from pre diabetes.'” Source: CBS News – Jan 2016

Here are 5 ways you can greatly reduce your risk of diabetes.

Get Down to a Healthy Weight That is Right for You

Being overweight weakens your body, specifically your organs, and can make you more susceptible to disease and illness. Diabetes is no exception. There is a strong correlation between weight and diabetes, particularly type 2, in terms of risk factors. Although there are some diabetics who outwardly look very healthy and are at an ideal weight, the majority of type 2 diabetics are overweight or obese.

If you are overweight, you need to know the risk factors for diabetes and do what you can to avoid it. Losing weight could be a step in the right direction. This can be done via diet and exercise as you’ll see next, but if you have a significant amount of weight to lose you need to consult a doctor to learn more about your options. Seeing a nutritionist or dietician could also be helpful. Depending on the severity of your case your doctor, may recommend surgery or a medication to aid weight loss. Here are some helpful tips from the American Diabetes Association.

Be Active as Much as Possible

The average American adult leads a fairly sedentary lifestyle. According to various studies the average person spends anywhere from 7 to nearly 15 hours a day sitting, laying or otherwise not standing or active. There are numerous health conditions for which sedentary lifestyle is a risk factor, many of which may increase your risk of diabetes on their own.

You must increase your daily activity if you want to be as healthy as possible in the long run. If you have a break at work, get up and walk rather than sitting and checking Facebook. Consider walking for an extra 10-15 min during a break at home or at work. At home, get up do some quick jumping jacks during commercial breaks or set up your treadmill so you can walk or run while watching your favorite program. Make regular walks a habit and set up weekend activities like hikes or going swimming. You don’t have to train for a marathon or become a Zumba instructor, just get the body moving for an extra 10-20 minutes daily. That’s a great start.

Change Your Diet to Clean Eating

A common myth debunked by the American Diabetes Association is that diabetics require special diets. In reality, people are so accustomed to unhealthy diets in today’s world that many consider health diet recommendations for diabetics to be “specialized”. Diet is so important to overall health and some health authorities agree that 80% of your health is diet whereas exercise is only 20%. Those percentages can be debated, but we all know that what we eat matters to our health.

There are many diets that all promise you glowing health quickly or X number of pounds lost in X numbers of weeks. It is best to avoid these types of diets and first focus on eating well in general. This means eating clean – focus on eating whole, unprocessed foods as the bulk of your diet. Avoid processed foods as much as possible, but you can indulge with moderation. The key is that you have to really keep track of what you are eating in terms of calories and nutrients. Don’t just feed yourself blindly, have goals and intentions for your meals so that you know that you are giving your body the right mix of food that works for you. Eat a lot of vegetables and fruits (limit the fruit if you already have blood sugar issues), try to eat lean protein and limit your consumption of unhealthy fats, dyes and chemical additives. Keeping a food diary and using an online food tracking app is a great way to get started.

Stop Smoking

This bad habit doesn’t just yellow teeth and damage lungs but also increases your risk of diabetes. According to the Cleveland Clinic those who smoke around a pack to half a pack per day increase their risk of diabetes by 3x. Other studies show that smoking exacerbates symptoms of those who are already diabetic.

Stopping this habit can be extremely difficult for some people. Trying to just go cold turkey without any support of others often ends in a relapse and possibly smoking more than ever. Consult your doctor for help, especially if you are a frequent smoking with this habit spanning many years. It’s a hard habit to beat, but it can be done.

Practice Daily Stress Management

Stress isn’t just tiring or annoying, it can severely affect your health. Constant stress can cause chronic migraines, body fatigue, digestive upset, insomnia, depression, high blood pressure and more. Studies are also bringing to light that chronic stress also increase the risk of diabetes by as much as 45%!

You may not be able to prevent stress but there are ways you can manage it. You can take up yoga, make time for prayer, practice meditation, keep a journal of your feeling or even speak with a therapist to help you. If you lead a fairly stressful life or work a job that really gets on your nerves, consider changing your lifestyle completely if you can. Make a plan and work to create a more peaceful life.

None of these suggestions can totally eliminate the risk of getting diabetes. If you have a family history of diabetes or suspect you are showing symptoms, it is important to see your doctor for testing and to develop a health plan. It is always a good idea to consult your physician if you are making significant changes in your health, especially if you already have underlying health conditions.

Can Diabetes Hinder Weight Loss?

August 4, 2015 by Ajima Jackson 1 Comment

diabetes weight loss In America alone, roughly 30 million people have diabetes according to a 2014 CDC report. That estimate includes diagnosed or not. Did you know that it’s estimated that 30% of people with diabetes are undiagnosed? Diabetes is a terrible disease that claims close to 3.5 million lives every based on United Nations Health Agency statistics. It’s also a disease on the rise, especially among young people. Needless to say, diabetes is a serious condition that needs to be addressed.

While many conditions such as blurry vision, numbness and excessive fatigue are symptoms of both types of diabetes (type 1 and 2), there is one particular health concern that has been tied to diabetes. Obesity.

Which Came First?

Does obesity cause diabetes? Does diabetes cause obesity?

According to a news story featured in Harvard Gazette, around 30% of people who are overweight or obese have some type of diabetes and 85% of diabetics are overweight or obese. Obesity numbers are rising along with diabetes numbers.

Figures from the U.S. Centers for Disease Control and Prevention reveal that we live in a nation where skinny and normal-weight people are actually in the minority. A third of us are overweight, and another third are so overweight we’re obese. Government figures show obesity rates rising steadily from roughly 13 percent in the 1960s to 34 percent in 2007-2008, with numbers flattening out in recent years.

Diabetes cases have risen along with obesity, with prevalence doubling in the past 20 years. Today, 11 percent of adults over age 20 are diabetic, and HSPH Professor of Nutrition and Epidemiology Frank Hu said he expects the numbers to keep rising.

While not all diabetics are overweight and the majority of people who are overweight aren’t diabetic, there is obviously a case to be made that obesity could be a serious risk factor. [Just an aside: I also want to be sure to note that rapid weight loss can be a symptom of diabetes, especially at the onset. More info on that.]

Which comes first? This is actually a tricky question to answer because studies still don’t give clear conclusions. Based on most research it is generally agreed upon that while being overweight or obese doesn’t mean you’ll get diabetes, it certainly increase your risk greatly. On the other hand you can be within an ideal weight range for your body and still acquire the disease. If that latter occurs, after getting diabetes for whatever reason (perhaps genetics) you could then start gaining weight because of it. This has a lot to do with the connection between insulin and fat storage.

Why Does Diabetes Hinder Weight Loss for Some People?

While it isn’t impossible to lose weight if you are diabetic, many people with the disease find it to be very difficult. Here are just a few examples of how diabetes make weight loss more difficult:

You Have Hypothyroidism

Hypothyroidism is actually fairly common in people with Type 1 diabetes. Simply put, when your body doesn’t produce enough thyroid hormones hypothyroidism occurs. Common symptoms include fatigue and generally feeling sluggish as well as weight gain. Those with hypothyroidism often have a more difficult time losing weight, which is especially exacerbated if they have diabetes. A change in diet will help but medication may be needed. This is definitely a medical condition that you have to speak with your doctor about for guidance. (more info)

You are Stressed

Stress is surprisingly damaging to both mind and body. Too much stress can cause weight gain via the hormone cortisol and make it difficult to lose the weight. Cortisol is released in your body during periods of stress as a means of survival. It can make you feel hungry and even reclusive or sedentary. It is a given that someone with diabetes could easily become stressed. However, many people are dealing with high stress situations in their day to day life these days, from work to family issues. It is extremely important to do things that will relieve stress, like exercising, getting enough sleep and practicing prayer/meditation. You may even want to see a counselor/therapis if you feel like you can’t get your stress under control.

You are on Weight Medications that Cause Weight Fluctuations

A side effect of some diabetes-related medications include weight gain. If you suspect this is your problem, research your medications or talk to your doctor. One of the most common ways weight gain is caused by medication occurs when someone injects too much insulin. Medication can also lead people to overeat when they have low blood sugar due to the meds. Always take the correct dosage of medication and keep a journal of how much you eat when you begin taking medication.

You are Frequently Hypoglycemic

One of the most common causes of weight loss difficulty associated with diabetes involves hypoglycemia. Hypoglycemia, which is low blood glucose, is a common side effect of diabetes. What happens in this situation is that your blood sugar drops. Typically, you might eat something sweet to bring it up. However, instead of eating a small amount of food and then checking your blood sugar level again, you may instead overeat which can lead to weight gain over time. Prevent hypoglycemia-induced weight gain by monitoring your blood sugar, eating balanced meals and taking your medication properly.

You aren’t Sleeping Well

Sleep is vitally important for overall health yet it’s often ignored. Rarely do people get 8 full hours of restful sleep in a quiet room with no lights. People with diabetes may find it difficult to get enough sleep, especially if they are overweight or obese. This is even worsened if they have a sleeping disorder, like sleep apnea. Ensure that your bedroom is a quiet, relaxing place and try to get at least 6-8 hours of sleep every night. Naps during the day may help you if you didn’t get enough sleep the night before.

If you are struggling to lose weight and have been diagnosed with diabetes or pre-diabetes, visit your doctor to learn more about your options. Speaking with a nutritionist or dietician can also be helpful. Seeking help is especially important if you suddenly gain a lot of weight or are working hard at losing weight for a month or two with no success. While diabetes can make weight loss tricky, it is completely doable and necessary for your health. Many people lose weight while dealing with serious health issues like diabetes, and you can too.

5 Tips for Avoiding Temptation at the Grocery Store

June 11, 2015 by Ajima Jackson Leave a Comment

If you don’t want to fall off your new healthy eating regime you have to be prepared to fight temptation while grocery shopping. It is easy to lose focus and start perusing the aisles aimlessly. Before you know it, you get home and while you’re putting your food away realize you bought junk food that you shouldn’t have or spent much more money than you had budgeted.

Before your next visit to the market, consider these 5 tips to make your shopping experience more productive.

Plan Meals and Look Up Recipes Before you Go

Planning out meals every week or even for the whole month may seem tedious at first but it goes a long way in both saving money and ensuring you eat what you are supposed to. Before you head to the grocery store, sit down and think about what you want to eat. If you have no idea what you want it can be helpful to look through your local store’s weekly flyer to see what’s on sale and work around that.

Once you figure out an idea of what meals you want to eat you can look up recipes so you can put together a shopping list. This will help you ensure you only buy the ingredients you need. This whole process of finding meals and going through recipes is easily streamlined by using an app. Two excellent apps to use are Yummly and Fooducate. As an added bonus with Yummly is that you can “Yum” your favorite recipes and add the ingredients in them automatically to an in-app shopping list.

Write a Detailed List and Stick to It

Having a detailed shopping list will help you shop more efficiently by finding what you need more quickly. This is especially helpful in a very large supermarket.

When you are writing a grocery list based on a sales paper, meal plan or recipe it is important to write down brand names or know what generic brands you can buy for member prices. You may also want to write down sale’s prices so you are sure you are buying the right product. Also, don’t forget to check for coupons online before your trip to the store. Listing the ingredients you want to purchase by location in store can also be done and prevents you from having to go back and forth from aisles to, say, the produce section. Some stores provide the aisle info online.

Sticking to a list really requires willpower. Stay focused on only what you need and try to not let your eyes wander around shelves. If you find you really struggle, try these two things:

Time Yourself: Set the timer on your phone for 15-20 minutes (however long is a reasonable time for your list) and get your shopping done in that time. You could also set the stopwatch and simply work against yourself to see how quickly you can get everything. This could be really fun for shopping with your children if they are old enough to go through the store to grab items by themselves.
Use Exact Cash: This can be really helpful if you tend to buy junk food at the last minute and also use sale’s flyers for shopping. Write down prices for all the ingredients, add it up including tax, and only take in just enough cash to cover the cost of your list. Not having extra money or your debit card will stop you from buying something you shouldn’t.

Don’t Shop Hungry

Going grocery shopping while you’re hungry is a very bad idea, especially when strong cravings are in play. When you feel hungry and you’re surrounded by tasty food you are much more apt to: 1) buy more than you need in terms of amount and calories, and 2) buy foods that aren’t on your list (junk food, highly processed food).

The idea of not grocery shopping while you’re hungry isn’t just good judgement but also scientifically sound. A study in JAMA Internal Medicine archives done in 2013 showed that participants who fasted prior to shopping didn’t necessarily buy more food but they did buy more high-calorie food.

Even more interesting is that being hungry while shopping doesn’t just affect the types of groceries you buy but also non-food items as well. Researchers at USC Dornsife found that participants who were experiencing hunger pains while shopping would purchase more non-food items than those who had eaten recently.

Don’t Shop While Emotional (Stressed, Angry, etc)

Similarly to shopping hungry, don’t go shopping when you feel any exaggerated emotion. This could be upsetting emotions like anger or just excitement over getting together with your girlfriends on the weekend. If you are an emotional eater, going shopping while you feel any strong emotions can lead to unwise food choices. Food is very connected to comfort and celebration in our society.

While many studies about emotion and impulsive shopping, like this one, don’t involve grocery shopping, researchers agree that the result is very much the same. When you combine the effects of emotion with hunger, it’s pretty much a guarantee you’re going to buy more than you should or overindulge in your favorite comfort foods.

Go grocery shopping when you are in good, neutral mood and dealing with limited stress. Reducing your stress might mean leaving the kids or your significant other at home. It may also mean going shopping very early in the morning or at night when the store isn’t so busy.

Shop the Perimeter of the Grocery Store

Whether you are shopping without a list or with a full, detailed list, it is best to stick to the perimeter of your store as much as you can. Why? Majority of grocery stores tend to keep produce, meat, frozen produce, and other whole foods on the outskirts of the store while most of the processed foods that can stay on the shelf for months are in aisles in the middle. By staying on the outside of the aisles as much as possible you are going to keep your mind on track.

Many of these tips for staying on track are basic but very powerful. They will also become second nature as you practice them. Be sure to put some or all of these tips into effect the next time you need to restock your fridge and pantry. When we fail to plan, we plan to fail.

Are Sad Movies Are Making You Gain Weight?

June 9, 2015 by Ajima Jackson Leave a Comment

sad movies making you fat Everyone has their favorite sad movies that may be tearjerkers but ultimately have a happy ending or perhaps films that just leave them with some type of strong emotion (sadness, stress, etc). Did you know that indulging in these movies could actually be harming your weight loss goals? Before you stop watching Lifetime movies, check out this info…

It may seem far-fetched but watching sad movies may actually cause some people to eat more. One study done by in a lab at Cornell University Food and Brand lab showed that people watching sad movies ate roughly 28% more popcorn than those that watched a comedy. A complimenting study done by Cornell featured on JAMA Internal Medicine has similar findings- around 55% more popcorn was eaten by those who watched a drama vs a romantic comedy.

The reason behind this isn’t coincidence but actually a health-harming behavior called emotional eating. Yes…another source of emotional eating.

What is Emotional Eating?

Emotional eating is a type of coping behavior that most women experience when they go through a period of stress. This stress is linked to emotion and could be sadness, anger, frustration, anxiety, feeling pressured or even boredom. Though emotional eating is primarily caused by negative emotions, some women will also go to food as a reward for an accomplishment but end up overeating. Similarly, some women may actually lose their appetite when stressed but subsequently emotionally eat when they feel happy, excited or relieved about something. Each person’s stress response is different.

Though emotional eating is very common and not something to be embarrassed about, you should be aware of it as it typically leads to weight gain. This is largely due to comfort foods and calorie rich foods being the go to foods for emotional eaters. That means you may have to avoid certain situations that cause stress or take precautions when you go to the movie theater or settle in on the couch to stop yourself from pigging out on popcorn without realizing it.

The Connection

The triggers of emotional eating are obvious but what exactly causes women to go towards food when upset, fearful or sad? There are a couple different reasons but the primary one has to do with the brain.

Eating food can be pleasurable. It might seem odd to describe food that way but the brain reacts to chowing down on a tub of popcorn at the movies very much the same way it would with a romantic encounter. Watching a sad movie can be distressing, particularly if the movie causes you to become attached to the characters. As unfortunate things happen in the movie you unconsciously begin to eat more.

As you eat opioids are released. Opioids are the same active ingredients in drugs like heroin but are also produced naturally in the human body, as this extensive study shows. When these are released it gives a feeling of relief in response to emotional pain. So in essence, as you feel sad while watching a movie and you are simultaneously eating, you physically feel a sense of relief. This continues through a cycle of sadness > eating > relief and either ends after the movie is over or even continues throughout the rest of your day. Oh, we all have watched a movie that left us in “a mood” and impacted our whole day.

How Can I Prevent Emotional Eating?

Preventing emotional eating is actually very difficult at first because it often happens without the person realizing it. If you are unsure if you are an emotional eater when it comes to watching movies, at home or at the theater, take a moment to consider whether you:

Typically medicate your emotions with food – use food to feel better
Always finish your popcorn (even though it was far more than serving)
Find yourself stocking up on junk in preparation for an at-home movie night
Often find yourself feeling hungry during a movie
Come out of the theater full but still wanting to eat more

The best way of preventing emotional eating at a theater is to limit what you could eat. This means buying yourself your own small tub of popcorn, even if you normally share a big tub with friends or family. Skip the candy or bring a very small serving in your purse. Get a small drink or, better yet, a bottle of water. Try to eat a healthy meal before you go to the theater. If you go to the movies on a full stomach but you feel hungry during the movie you can bet that it is emotional hunger, not actual hunger pangs.

Stopping overeating while watching movies at home is a little trickier since you can get up whenever you want. Just like going to a theater, have a meal before you start the movie. Eat in your dining room or kitchen, not in front of the television. Make yourself a single serving of popcorn or whatever other treat you prefer. If you are having ice cream, spoon a serving into a bowl rather than thinking you’ll just eat a serving from the carton. Don’t make the mistake of sitting in front of a whole table of food as you’ll be more likely to keep eating. You know your limits! Put that willpower to work.

Emotional eating is a tough habit to break but it all begins by limiting what food you have in arm’s reach while you are watching a movie. You can also use the habit of overeating in your favor. For example, if you find a hard time eating a healthy meal or certain vegetables, purposely watch a movie while eating these foods and you will most likely finish the food without realizing it.

How Do Hormones from Your Cycle and Stress Affect Your Weight?

March 17, 2015 by Ajima Jackson 1 Comment

hormones and weight Hormones are responsible for everything from sexual functions to controlling the metabolism. Unfortunately, these hormones can also cause weight gain for many women. If you’ve noticed a couple extra pounds on the scale even though you’ve had no change in diet and exercise, you might be experiencing hormone-induced weight gain.

Menstrual Cycles and Weight Gain

Naturally, a woman’s hormones are quite intense during her menstrual cycle, particularly in the week or so leading up to it. Most women already experience side effects like irritability, cramps, skin blemishes and some bloating. These are all caused by hormones.

Estrogen is the main “female” hormone that causes weight gain. This weight gain is simply your body preparing for pregnancy, which is great if you’re trying to get pregnant. It’s not so great when you’re already trying to lose weight. The estrogen hormone plays a role all throughout each month, from when your body is developing follicles to when you ovulate and finally begin your period.

After a menstrual cycle your body essentially “restarts”. First your body will start developing follicles and choose an egg for fertilization. During this stage the estrogen levels in your body are really starting up which means you will begin gaining a small amount of weight. This weight is caused by your uterine lining thickening to prepare for an embryo. Depending on your body you can expect to gain anywhere from ¼ to ½ a pound of weight during just this stage.

Your body will then go through an ovulation. Usually you will feel energized during this time but also gain water weight. After your ovulation you will go through another phase where your bloat will begin to dissipate but you also are going to start those PMS food cravings. Most women who gain weight during this stage actually do so because they are eating more without realizing it.

Once your actual menstrual cycle starts you may feel some abdominal cramps and act pretty moody. You may still feel bloated the first couple days. The good news is that your menstrual cycle sparks weight loss from what you gained thanks to your hormones. Immediately after your period you will likely be at your normal weight (if you haven’t given in to cravings).

The average menstrual cycle can bring about anywhere from a 1lb to 3lbs in extra weight from your hormones. However, this can be more if you indulge in cravings for salty or sweet junk food.

Aside from estrogen, there is another hormone that can cause weight gain in women.

The Stress Hormone

Cortisol is also known as the “stress hormone”. This hormone is incredibly useful but sometimes does its job too well.

When you feel stressed, afraid or even just upset your adrenal glands fight back against those feelings by producing cortisol. Cortisol helps your body fight stressful events by stabilizing blood pressure, boosting your energy as a survival response (think fight or flight) and strengthening your immune system.

This is all well and good but the average person is stressed on a daily basis. In fact, according to a study done by the American Psychological Association 33% of people feel extreme stressed on a daily basis. Not surprisingly, over 70% of people cite experiencing both physical and psychological effects of stress.

So if cortisol is supposed to fight stress, how can it cause weight gain?

Simply put, people are so stressed that their adrenal glands are overloaded. The body responds with pumping out cortisol in an effort to fix this problem. A cycle of constant stress and overactive cortisol is where the problem begins.

Naturally humans produce some cortisol in the morning and very little at night. When this cycle is disrupted the body starts producing cortisol all throughout the day. Cortisol is an energizing hormone so when this occurs, people end up feeling pumped up and even jittery throughout the day and at night. This extra energy causes your body to need more food to fuel itself.

Not only will you eat more which causes weight gain but cortisol also increases your blood sugar levels. All of this extra insulin is transferred into stubborn fat by your body. Unless you start a stress management program these cycles will continue and eventually cause worse health issues than just weight gain.

Hormone Imbalances

If you’ve been eating the same diet and maintain a good exercise regimen but still gain weight, you may have a hormonal imbalance. It is important to schedule an appointment with your doctor for a checkup and a blood test to see if anything is wrong. See your imbalance as a medical issue, not just a weight gain issue.

6 Reasons Why Women Should Lift Weights

November 15, 2014 by Ajima Jackson Leave a Comment

6 reasons women should lift weights

One of the most common myths surrounding women’s fitness has to do with weight lifting. It’s shocking how many people still claim that women either shouldn’t lift weights at all or should only do so if they want to bulk up (Bulking would be hard for most women to do without serious supplements due things like low testosterone). Science has proven time and time again that when weight lifting is done right, women not only develop lean, toned bodies but also have an overall increase in physical and mental health. Lifting weights can also help with things like loose skin and building up areas like your butt or arms. (Of course, you may still have loose skin, but if you lower your body fat percentage and gain more muscle it can help the appearance of the loose skin. If you have significant amounts of loose skin, surgery may ultimately be the best option.)

If you’ve been struggling to reach your fitness goals and have hit a plateau or simply want to try something new, don’t write off weight lifting. Instead, consider the following.

You’ll Burn More Fat

Studies have shown repeatedly that fat loss is increased when subjects participate in weight lifting. Now, fat loss is different than weight loss. You could very well drop weight but actually be losing muscle, which most people of course do not want. When it comes to weight loss, you want to focus on fat loss. A Penn State study in which three groups of people were tested proved this.

Three groups of dieters either didn’t exercise, exercised with cardio only or exercised with cardio and strength training. The two exercise groups both lost an average of the same weight: 21lbs. However, the group that did weight lifting (strength training) lost almost pure fat whereas the cardio group lost both fat and muscle.

Burning fat is more important than simply droppings lbs. Not only will you be healthier but you’ll also look better. You may already know that muscle is more dense than fat but did you know that muscle takes up about 18% less space than fat? Focus on burning fat and you’ll lose that jiggle. Another fun fact is that weight lifting burns more calories after your workout due to muscle regeneration.

You’ll Lose Weight but Gain Curves

One thing women worry about when losing weight is losing the feminine curves they take pride in. The problem with strict cardio is that your body loses muscle along with fat which can destroy curves and the coveted hourglass figure. Compare female athletes who participate in cardio-heavy sports like marathon running to those who focus more on strength and weight lifting (Think the Williams Sisters). The difference is obvious.

Weight lifting is going to help you destroy fat and replace it with firm, toned muscle that will make any curve-loving woman very pleased with her body.

You’ll Be Happier and Handle Stress Better

It’s common for men to hit the gym when they feel stressed, not so much with women. However, ladies take note. Exercise in general is an incredibly effective way of preventing stress but weight lifting has shown to decrease stress more than other types of exercise. This has to do with blood pressure. High blood pressure from stress is dangerous. Increased muscle means more balanced blood pressure. Those with more muscular bodies are able to lower the blood pressure much quickly than those with little muscle.

When your body can combat stress you’re undoubtedly going to feel much happier and confident. Speaking of happiness, those who regularly practice weight training weekly are less angry and more content with their lives. This has to do with hormones in the body but also the psychological achievement that comes with weight lifting. Men and women alike tend to feel happier when expressing the strength of their bodies.

Last but not least, when you feel less stress and generally feel happier you’re going to be much more productive. Exercise in general has this effect which means if you have a big project with work coming up, lift some weights.

You’ll Sleep Better at Night and Have More Energy During the Day

One very common complaint has to do with not being able to sleep or not having enough energy to get through the day. It isn’t hard to see the correlation between popular energy drinks and the lack of energy many Americans struggle with. Insomnia and general restlessness at night are so common they seem to be a normal problem to have.

Those that regularly incorporate weight lifting into their exercise regimen find that they have an easier time falling asleep at night, stay asleep and overall have more restful sleep. Due to having more restful sleep, these people have more energy during the day.

You May Help to Prevent Serious Health Problems

It’s no secret that those who exercise tend to have less health issues. Some form of regular exercise and body movement is necessary in maintaining a healthy body. Unfortunately some types of strenuous exercise toted as being the healthiest when they can cause more issues in the long run, like extreme cardio and Crossfit workouts for example. Sure, you can participate in both of these example in a healthy fashion, but damage to the joints is common, especially when the muscles supporting you are weak. Regular weight lifting actually prevents this damage.

While cardio like running can wear down bones over years and years, weight lifting can actually help build up the strength of your skeletal system. It’s no secret that bones naturally weaken with age but weight lifting can help keep them as strong as possible. This works towards preventing seriously debilitating problems like osteoarthritis.

You can also boost your cardiovascular system and your heart health through strength training as well. Studies have found that a strength training workout done 3x a week can reduce your chances of heart attack and stroke by 15% and 40% respectively.

You’ll Live Longer

Everyone wants to increase their longevity as much as possible. When you have higher body strength, you reduce the risk of heart disease.

“In 2000, the AHA’s Committee on Exercise, Rehabilitation, and Prevention, Council on Clinical Cardiology published research in the journal Circulation that concluded that when appropriately prescribed and supervised, resistance training has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors and psychosocial well-being—all of which are factors that affect heart health. Additionally, researchers found that resistance training was beneficial in the prevention and management of other chronic conditions, such as low-back pain, osteoporosis, obesity and weight control, diabetes, and improved physical function in frail and elderly persons. The paper recommended that all healthy individuals should strength train two to three times a week for overall health and to reduce their risk of chronic disease, including heart disease and its related risk factors.” – Source

There is a direct correlation between body strength and cardiovascular health. In fact, according to the CDC approximately 600,000 people die from some type of cardiovascular disease every year. Around 24.5% of those deaths are African Americans. All in all, heart disease is the leading cause of death in America. Preventing heart disease is main focus to living as long, healthy life as possible.

There is no reason women shouldn’t life weights, despite what some so-called experts without credentials/naysayers say. Strength training isn’t just good for the body but also beneficial to a woman’s wellbeing. Where a cardio workout can leave you exhausted, weight lifting can leave you tired yet feeling accomplished. If you haven’t tried weight lifting for whatever reason, give it a try. You won’t be disappointed or have to worry about getting bulky.

Emotional Eating: 5 Tips For Overcoming Binge Eating

July 28, 2014 by Ajima Jackson 2 Comments

The temporary gratification from going on a binge has wreaked havoc on the healthy of millions of woman. Many binge eaters are so skilled, or unaware of the damage of their decisions, they can suffer in silence for years without ever receiving any professional assistance. Binge eating can be a form of obsessive compulsive disorder or OCD. It can also be a symptom of food addiction, depression and is a key symptom of bulimia. If you suspect that you or your loved one may be dealing with a problem more serious than comfort eating, it’s important to get help right away. What you see as an occasional binge can totally wreck your weight loss and wellness efforts if in fact it is a regular habit. Here are 5 tips that focus on mindset, attitude and habits…not just eating.

Give Yourself A Break

Between the mental demands of life and whatever additional stress that’s found its way onto your plate in the form of food, at some point you have to be willing to step back and go easy on yourself. Stress is the number one cause of emotional eating. Whether you’re drowning in deadlines or feeling the pressure within your home, the first step to becoming stable is to accept yourself- entirely. Flaws and all, you need to embrace and welcome your perfect imperfections. Once you accept yourself, it will be easier to deal with issues like binge eating, because you can come from a place of changing through self love, not just punishing yourself for you actions. Post binge many people feel anger, shame and disappointment. You need to love yourself through this pain and the root causes of your actions (stress, past sexual abuse, pain, eating disorders, habit, etc).

Starting with your body image, you have to learn how to look yourself in the mirror and be thankful. Just be glad that you’re you. Beautiful in your own way, even if it doesn’t correspond with society’s standard of beauty, your qualities are unique. Even if you’re a twin or a quadruplet, there’s no one else in the world that can offer the same contributions as you can, and that deserves to be acknowledged. If you tell yourself you’re beautiful for long enough, I can guarantee you’ll start to feel it as deeply on the inside as it shines without. If in this light you start taking actions to understand why you binge, you will be on the right tract toward change.

Death To The Diet

Diets are failures waiting to happen. They’re a temporary fix for a serious problem that will not go away until it is solved at the root. There’s no point in setting any more false commitments. Rather than adjusting to the latest fad or craze, in order to overcome binge eating, you need to incorporate being healthy into every minute of your existence. This is much greater than the things you put (or don’t put) on your plate. You need to be healthy, emotionally, spiritually, physically, and mentally. You need to assess your life and every person, place, or thing in it. If it isn’t making you happy, you should consider removing, revisiting or revising your association with it. Living an overall healthier existence will limit the amount of things that trigger you to go off into a binge. When you value yourself spiritually and physically, you won’t be able to harm yourself with excessive eating and/or purging spells. Great ways to start this part of your journey are journaling, therapy/counseling, group exercise, religious practices, meditation and prayer.

Adopt A Glass Half Full Mentality

Don’t focus on what you can’t do, what you can’t eat, what you can’t wear- train yourself to embrace a positive mindset. Congratulate yourself on your success, be it large or small. If you were able to distract yourself from falling victim to one of your usual triggers, that deserves some recognition. If your boss pissed you off and you didn’t grab a candy bar or chips, you’ve made progress. If you like ice cream, but you know you’ll feel guilty for eating it, don’t focus on the ice cream. What guilt-free treats do you enjoy eating? Use those to replace the bad stuff. Also, the more energy you put into things that bring you joy, the more joyous you’ll feel. What other than food make you feel joy? Embrace every compliment and kind gesture you receive when you’re out and about. Be grateful for that wonderful conversation you struck up with a stranger in the street. Feel how much love and pleasure there is in the world, and be glad you’re here to experience it for yourself.

Learn To Listen To Your Body

When you’re full, you’re full. When you’re hungry, you’re hungry. When you’re not, you’re not. These are important things to remember when transitioning out of an unhealthy lifestyle. Our bodies are well-oiled machines that are equipped with everything they need to function for an entire lifetime, that is- if we handle them with care. It’s common for people coming out of a binge to hit the gym harder than ever. Fueled by guilt and remorse, hours can pass without realizing the amount of stress that’s been placed on your recovering body. Whenever you’re exercising, it’s important to respect your body’s limits. You also have to know that you may experience some rough detox symptoms when you cut off sweets, caffeine, and highly processed foods. Those symptoms with pass and you’ll be better for it, knowing how much they have impacted your body. Know what you can and can’t do, and accept the process that comes along with your healthy transition. If you’re following along, loving yourself, and are willing to forgive yourself for your missteps, you’ll learn how to treat your body kindly all the time.

Establish Your Support System

No matter how you feel about the condition, binge eating is something that requires a constant support team. Outside of the love you’re showering on yourself, your stability needs to come from people you love and know you can trust. Depending on how long you’ve suffered, just sharing your secret is amazingly relieving. It’s easy to trick ourselves into believing we’re alone, when, in reality, the ones who we crave attention from simply don’t know that something’s wrong. Establish your team and let them know your goals. Tell them when you need some space to be alone, but don’t reject their offerings of love. It’s so much easier to fight the battle when you know someone’s in your corner.

Binge Eating is a disorder that is silently affecting hundreds of thousands of men and women all around the world. It is a disorder that many people have had more success overcoming on their own than they have with accepting psychological intervention or plans. I believe the only difference in success rates is a result of individual mentality. Some patients aren’t mentally willing to make the adjustment, especially when the suggestion is coming from outside of their own thoughts. It may be difficult to believe that something so controlling can be conquered in just five simple steps. It’s not about the steps, it’s about doing the work to change your actions and habits. Don’t be so quick to discredit the power of the mind. In this life, happiness is a choice. It’s about time you made the decision to live like you deserve. Not for anyone else, but for your own good.

Overeaters Anonymous is a great organization for Binge Eaters. Reach out for information on their meetings if you need regular support.

Weight Loss Story of the Day: Adreana lost 30 pounds

July 4, 2014 by Ajima Jackson 1 Comment

Weight Loss Story of the Day: Adreana lost 30 pounds. I think there is an important message in her story about how we sometimes let our weight stop us from going after our dreams. Weight loss is not just about what you do (eating/exercise), it’s about changing your attitude about your life and your health. Here is what she shared with us about the ups and downs of weight loss and finding success:

adreana healthy brown girl

I’ve been on a diet since the 4th grade, it seems like. I’ve tried tons of programs and fad diets and honestly, I lacked consistency. I wanted the get slim quick fix and there wasn’t one. Weight has stopped me from really going after the career I wanted (music). Instead of being the “artist”, I transitioned into just being a songwriter. I wrote and published a children’s book but, didn’t want to go out and promote it because of my weight…really?! I stopped dating and went into a shell. As a web developer, I just sat in my house and worked and didn’t allow anyone to really see me. It didn’t help that my mother had become ill and that also contributed to weight gain due to stress and hiding because she didn’t want to be seen either. I recently turned 30 years old and I realized that I’m in what should be “the best years of my life”! I decided to make the rest of my life, the best of my life. I’m getting this weight off of me and getting my life back. I have a lot to offer and I want the world to know!

So, starting off at about 220 pounds (I’m 5’2″), I researched and decided to do a juice detox. I lost 21 pounds in 29 days in June of 2013. I gained all of it back by November. I didn’t continue to eat healthy but, it did teach me that I had it in me to do. Around January of this year I decided to get back to it. Unfortunately I got into a stressful situation that caused me to lose 22 pounds in an unhealthy manner (pretty much not eating). When that happened I was actually upset. People would think I’d be happy about the weight loss but, I knew that losing weight due to stress is not good. I turned things around by getting the stress off of me, eating healthy, and running. I’ve recently started working with a trainer as well. I’m currently 190 pounds and looking to be around 130 to 140 pounds.

My main goal is to inspire others during this transition. I’m excited to be going through it and I feel stronger everyday. I’ve also started a bi-monthly fitcamp where I get women and young girls together to play fitness games, workout, meditate, talk, and eat some healthy foods. I want everyone to know that they can do it. You have to fight for your life. It’s a literal GET UP AND FIGHT type of battle! When you want it bad enough, you’ll have the ammunition to go through this war!!

To see more about her journey…

facebook.com/healthybrowngirl
Instagram:@healthybgirl
www.healthybrowngirl.com

Top 5 Diet Mistakes to Avoid

June 20, 2014 by Ajima Jackson 1 Comment

There are the top 5 mistakes that I always encourage people to AVOID when dieting and trying to lose weight. These can hinder your weight loss efforts and even harm your health.

I know that we don’t like the word, diet, but when you are just changing your habits temporarily and aren’t committed to long term change…that’s what I call a diet. You can lose weight dieting, but to lose it for good you have to change your lifestyle. There is no one size fit’s all plan to lose weight that works for everyone. Use these 5 tips to make sure that you pick a weight loss plan that will help you find out what works for you and achieve lasting weight loss.

Starving To Burn Calories

Whenever someone wants to lose weight, the first method they usually try is to quit eating whole groups of foods. Some go as far as to stop eating MOST foods. That’s a serious problem. Theoretically this seems like a foolproof weight loss plan. You do not consume calories at all and the body uses the fat already accumulated to produce energy. Eventually, that fat burns and you slim down. Unfortunately, this is not how it works.

The truth is that if you begin starving yourself to lose weight, your metabolism slows down. Once the metabolism slows down, you will encounter come across all sorts of problems. Instead of burning calories, the body begins retaining the remaining energy and to do that, it builds up more fat. Your body thinks there is a famine or crisis going on and is only trying to save you from it. So, in essence, you are not losing fat, only gaining more. On the other hand, if you eat healthy portioned meals made up of healthy foods, you will be able to control your calorie intake and keep your metabolism up to par. This will surely help you slim down.

Intense Exercise and Insufficient Diet

Before you even think about going on a diet, you should know a thing or two about calories. You should know that calories are not bad for you. Calories are fuel for your body and we all need them for just day to day body function. If you do not consume calories at all, you will feel weak, not to mention you will lose muscle. Consuming too many excess calories can be harmful for your health. Therefore, your goal is to limit your calorie intake to a reasonable amount.

Calories give you energy to exercise and the workout helps you slim down. It is in fact that simple. However, most people exercise vigorously and do not consume enough calories. Sometimes they eat unhealthy foods and consume lots of unhealthy fats and sugars as well. Always remember that if you want to lose weight, you should exercise intensely and maintain a healthy diet as well. Without that, you will only get weak and be incapable of going about your daily routine (possibly more prone to injury). You can also create nutrient imbalances that can effect your health if you aren’t eating right but still do intense exercise.

Once you pair a fixed calorie intake with exercise, you see excellent weight loss results. That amount is different for each person. Read this article to learn more.

Not Counting Calories

On diets most people consume a specific amount of food at each meal. They may realize that each type of food has a different calorie count and contains a specific set of nutrients. Some weight loss plans break this info down for you, but many don’t. The best method to know how many calories you’re eating is to count calories, count nutrients (like fiber and fats) and plan out your meals. This way, you will be able to maintain a steady calorie intake. For example: If you feel hungry, you can consume filler foods that are high natural fiber and low in calories. Celery, carrots and other raw veggies are the perfect filler foods. The same filler foods can be eaten as snacks as well. The fiber in these foods will keep you from feeling hungry.

Eating When Bored, Stressed or Emotional

Emotional eating is a major problem for so many people. It is the number-one cause for weight gain because people medicate their feelings and issues with food ALL THE TIME. Most people do not realize that they have this issue. They eat whatever they can get their hands on when they feel stressed, bored, bothered, upset, etc. Even if they are on a diet, they will end up consuming unhealthy foods when emotional eating kicks in, taking them off course. Instead of eating unhealthy foods when your feelings lead you to eat, you should eat healthy snacks and drink water. The best option, of course, is to avoid emotional eating completely by finding healthy ways to process and deal with emotions. Hobbies, meditation and even yoga can help you to do this.

Dieting Instead of Changing Your Lifestyle

Don’t go on a diet. Change your LIFE. Change your habits. Change the way you think about food. Change the places you go to for food. Change the way you think about your health. Most of the time, people pick a diet or weight loss plan (online plans, books, etc.) and they follow the plan but don’t really focus on how they can life in this new way for the rest of their lives. Don’t do anything that can’t be incorporated into your life. Sure you can do a smoothie or juicing fast, but you need to commit to how you’re going to change your eating habits when you start eating solids again. If you are going to eat Paleo or Eat Clean, you want to be able to do it for the long haul or once you stop you risk gaining back all of the weight. If you plan ahead and commit to living a new way you can see longterm change.

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