Cosmetic treatments have become increasingly popular. Botox is the brand name for a type of toxin that come from the bacterium Clostridium botulinum. This toxin has multiple purposes depending on the type and ranges from types A to G. The injection of type A is the most popular, also called botulinum toxin type A. Type A is the most potent form and is approved by the FDA in 2002. There is one other similar form called Dysport, which is also FDA approved.
Contrary to popular belief, Botox doesn’t remove wrinkles. Rather, this toxin works to temporarily disable the facial muscles that cause wrinkles. Common areas include the frown lines and crow’s feet. Botox communicates to these nerves telling the muscles not to contract. The muscles become paralyzed. Botox is most effective on the “dynamic wrinkles” which are only visible when the muscle contracts. That is why the areas of the mouth and eyes which involve frowning, smiling, and squinting, can be treated with this toxin.
Not every area and person is treated the same with Botox. With age, comes the decrease in the elasticity of the skin. This means that sometimes, a crease can become permanent. Botox won’t be able to eliminate these deep creases, but it can reduce the visibility of them. This toxin goes into effect within 48 hours and there is a noticeable difference within 5 to 10 days. This effect will last between 3 and 5 months. Most people who use Botox go for injections again based on this timeline.
Botox might be considered the miracle wrinkle treatment for some people. It won’t be able to reverse the clock, but it can certainly increase confidence and appearance. It is not be abused. It is also important to check the validity of the professional you use and where they are getting their materials from. When done wrong, a frozen face can result. Some people even have Botox parties. The procedure is quick and doesn’t require anesthesia. A fine needle is used. There might be temporary bruising or a headache, but that is not the case for everyone. Botox is also not covered by insurance, as it is deemed a cosmetic procedure. Prices vary based on your doctor and much needs to be used.
Feeling good and looking good is important to us. It isn’t vain to want to have less wrinkles, but also go for a consultation to see if any procedure is right for you. You are never fully dressed without a smile, so do more of what makes your frown turn upside down.
Whether we remember it or not, we all dream. We might even dream up to 4 to 6 times per night. Sometimes we find ourselves entertained while other times we are left feeling disturbed after a bizarre dream. After all, dreams are stories, similar to movies playing in our head. They can be so vivid that we can actually wake up feeling happy, sad, mad, confused, or even scared. Dreams are most vivid during deep sleep which is called rapid eye movement (REM). During this time, the brain is very active.
Sigmund Freud believed that dreams tell us about our subconscious. Our thoughts, motivations, and unconscious desires are revealed. What we might think society perceives as unacceptable, we think and feel during our dreams.
Dreams are somewhat of a mysterious phenomenon, with some researchers saying they serve no purpose while others claim dreams are necessary for our mental health. They may have no connection to reality, but some experts have found that when restricted from the act of dreaming a person can wake up feeling depressed, anxious, have a hard time concentrating, experience weight gain, and overall feel a sense of tension. Dreams could just be night time stories that keep us asleep. Dreams help us sort out our life’s problems, process emotions, and incorporate our memories. A person can go to bed troubled by a problem and wake up with a solution. Re-occuring dreams might have meaning that help us discover our deepest fears and concerns. For example, a dream someone has over and over about falling off a cliff or being chased might really be about a hidden trigger or stressor. On the other hand, every dream can be unique and interpreted differently.
Nightmares are bad dreams we don’t like. They stir up emotional problems, stress, and may be caused by illnesses or medications. The bottom line is that no matter how scary the dream is, it is not real. Lucid dreams occur when we are in between REM and being awake, so they seem extremely real. The brain is really active. Dreams don’t predict the future but can sometimes feel coincidental. Most of the time we don’t even remember our dreams. Imagine if we were able to remember all of our dreams. We might not be able to separate reality from what we dreamt. During REM it is possible that our brain shuts off the memory device so we only recall what we thought about just before we wake up. People who wake up several times in the night are more likely to remember their dreams. Sometimes just being conscious that you want to remember your dreams will help you recall them better.
There are different theories when it comes to interpreting our dreams, but think of them more as your brain’s free play time. It is entertaining itself as we sleep until we rise again and it’s back to work. Some say dreams do come true, but the truth is that we will never really know that answer. For now, it’s nice to believe that dreams really do come true especially when we are young and imaginative.
We are all too familiar with that feeling of being stuffed. For some it’s a rare occasion, but for others each meal can present the chance to eat and eat until overeating strikes again. We might do this at the end of a long day. It’s a holiday so why not? Or maybe when home alone all inhibition lets loose. Then we feel frustrated with ourselves for letting this stomachache happen….once again. The truth is that right out of the gate we are nurtured with food. We eat to live, but somewhere along the lines living to eat can become the lifestyle. We have an emotional connection to food outside of just nutritional purposes.
Yet, the act of eating can get out of control. It can become a coping mechanism for negative emotions. Some people think about food all the time. We might laugh and joke after eating large quantities at Thanksgiving, but some people feel ashamed and guilty after far too many of their meals. For some people, overeating can just be a mindless habit. The duration of the movie requires snacking and then pretty soon the box is gone and the entire liter of soda.
Some people who overeat might have an actual eating disorder such as binge eating disorder (BED). This is characterized by eating large quantities of food in a short period of time. A person with BED might do this at least once per week for the course of 3 months or longer. Eating is associated with feelings of stress, loneliness, and then guilt and regret after eating so much. To be clear, not all people who overeating have binge eating disorder. For some people it’s just a love of food, while others might suffer from negative body image. Sometime dieting gone astray can lead to overeating. Feelings of deprivation lead to a desire for foods that were off limits and the more the better. The foods that were forbidden become more and more attractive.
The composition of foods can make them addictive in nature. High fat, high sugar, and high salt foods taste to please us. The brain senses the euphoric feeling much like drug use. Then the person become dependent of these foods as they crave their comfort and satisfaction. The difference is that no one can cut food “cold-turkey”. We are faced with eating each and every single day, more than once. The act of eating can become an addiction too.
If there’s strong ties to deep emotional problems and food seems to be the solution, then seeking help is important. A person needs to determine their triggers, especially those that transpire negative body image. A counselor can certainly help. Food should also not be constantly deprived or labeled as “good” or “bad”. Tuning into hunger cues is important. Understanding the why of the overeating leads to a better solution. A change of scenery can help change the environment you put yourself in during eating. Don’t be on autopilot and let the habit carry on and on. There is a lot more to life then chewing, but we have to find a healthy relationship with food in order to be healthy mentally and physically.
Whatever the reason be it getting busy or forgetting to eat, skipping meals has been a topic of debate whether is good or bad. The bottom line is that the brain’s main fuel is glucose, and not giving the body food is also not giving the brain food. Eating isn’t just about the stomach.
Contrary to popular belief, skipping meals doesn’t equate to weight loss. Most of the time, when a person does not eat for an extended period of time, they end of overindulging later. Hunger levels rise and binging can happen. Overeating out of extreme hunger can easily happen. Blood sugar can also start to drop. This leads to feeling tired and the body is communicating that it wants to shut down until re-fueled. When blood sugar drops, mood also tends to drop. Becoming irritable is common. Sometimes when you finally reach the point that you have to eating something, you ravenously take whatever is available and this might not lead to the best choices. Grabbing what you find first might temporarily solve the problem but can catch up with you later on the waistline.
Skipping meals might seem save like saving calories, but most time overeating ends up happening and more harm then good takes place. Not eating means no fuel in the tank and this means less energy. Less energy usually means less motivation, causing performance to suffer. Skipping meals can lower metabolic rate, which is not conducive to weight loss efforts. Blood sugar and insulin responses also change. Some people start to feel really fatigued and even dizzy.
Weight loss is a tricky game. Food is something we have to think about all the time. All the choices and the free will to have them makes temptation and taste-buds a troublesome combination. Not every day has to be centered around food, but the topic is addressed on a daily basis. The key is finding a healthy relationship with food, planning ahead, and knowing what triggers and environments lead to poor decisions. If we are what we eat, then we certainly don’t want to eat nothing. Our bodies deserve premium fuel, so don’t leave the tank empty and expect great performance. You can only go so far for so long before skipping meals just doesn’t seem to be beneficial in the end. Eat for your nourishment and for your health, not because you are bored, stressed, or just because it is there.
One of the most common questions I am asked is, “How much cardio should I be doing??” We are told we need to exercise and cardiovascular activities are the first item we refer to doing. There are a multitude of benefits when doing cardiovascular activity, but sometimes you might be doing more harm than good if you are doing too much. Just because you run ten miles per day doesn’t mean the weight will melt right off (even though one would assume this). So let’s take a look at the cardio overload affect and see what happens to the body when this occurs.
There are a number of indications your body will show as signs that you are doing too much cardio. Every BODY is different. Here is what we are supposed to be doing:
“The U.S. Department of Health and Human Services and the American College of Sports Medicine recommends that adults ages 18 to 64 engage in a minimum of 150 minutes of moderate-intensity aerobic exercise spread over three to five days a week. Or do 75 minutes of vigorously intense aerobic exercise spread over three days a week. These minimum recommendations outlined in the 2008 Physical Activity Guidelines for Americans decrease your risk of chronic diseases such as diabetes, high blood pressure, heart disease and osteoporosis” (http://www.livestrong.com/article/145445-recommended-amount-of-cardio-exercise/). It’s easy to think that the longer I run on the treadmill, the more calories I’m burning, so the more weight I will lose. Wrong!!!!!Cardio doesn’t have the same after math effects that strength training has for us. Meaning, “Unfortunately, the positive fat-burning effects of cardio exercise are short-lived. Once you stop exercising, your body’s metabolism quickly returns to its normal state. If cardio is your go-to exercise then you are forced to do more and more in order to see ongoing weight-loss results. This becomes problematic because increased cardio training can lead to decreased muscle mass. If your body loses even the slightest bit of muscle, your resting metabolic rate (i.e. how many calories you burn when you’re NOT exercising) dips even further. Your body will begin to shed fat even more slowly…unless you do even more cardio” (http://www.huffingtonpost.com/dave-smith2/4-indicators-that-youre-doing-too-much-cardio_b_9321966.html). And cardio is hard on our joints so having to pound the treadmill longer and longer to see results becomes strenuous on both the body and mind. Plus, one can burn through muscle so although we might be getting smaller and seeing the scale drop, we are not re shaping the body appropriately. It’s similar to the effect of not working out after a surgery or injury. The scale might actually go down, due in part to muscle atrophy.
Training smarter, not harder is the appropriate expression here. The cardio myth goes like this, “There is this horrible misperception in our society about fat loss. A lot of people think that if you starve yourself and do two or three hours of cardio each day, the fat is just going to melt off. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. If your metabolism slows down too much, you’ll have a tough time burning fat” (http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-much-cardio-is-too-much.html).
Personally, I can run for hours (literally). But I have learned, especially while training for my competitions, that at some point I’m actually not doing myself any favors. Mentally, I love the clarity of just running and going until I just have to stop. Physically, I don’t want to burn through muscle. There is no science that says how much is too much, but realistically anything over 60 minutes is probably more counterproductive than good. Females love their cardio, but ladies, we have to use strength training to re-shape our bodies and ward off osteoporosis.
When I meet a client and they ask me why they haven’t seen results when they do the Elliptical or jog every day, well, we know that the cardio myth has come into play. It might be breath of fresh air to hear that you don’t have to run for hours on end to see results. Rather, use cardio in combination with strength training to achieve optimal results. Every BODY is different, and we learn on our fitness journeys what methods work best for us. Don’t be fooled I won’t write you a pass for P.E. that says you don’t have to run the mile haha, but I will tell you that don’t have to run 5 miles every day to achieve your fitness goals.
A diet rich in whole grains, vegetables, legumes, and fresh fruits and vegetables is great for overall health and can even help weight loss. However, this food plan is all about the choices that fall under these categories. Muffins are part of the mistake that can cause weight gain. The average medium sized muffin contains about 430 calories, 18 grams of fat, and close to 60 carbohydrates. This doesn’t include the possible 35 grams of sugar. No wonder they taste so good. For breakfast, as a snack, with tea or coffee, a muffin is a tasty, satisfying food that many approve of. The problem is that a muffin isn’t a nutritionally sound option. Then we to consider the giant muffins from Costco, the ones that taste good from Souplantation (although sadly gone), the one’s the vending machine has, and then there’s always 7-11. They taught and tease use because they are a grab and go food. They’re easy and filling.
Just because a muffin has some blueberries, is gluten-free, or made from scratch, doesn’t mean the waistline isn’t going to suffer. Even if just half, only 200 calories, those calories could have better been served with 3 eggs and a banana or ½ cup of oatmeal. More bang for the caloric content, but we don’t always make decisions based on that rationale. Often times a muffin isn’t the main meal either, although could count up to be this.
Muffins date back to the 18th century coming from either the British or Europeans. It is similar to a raised flat bread, shaped like a cupcake. Some even call it a healthy “cupcake”. The main ingredients are flour, vegetable oil, and of course sugar. Flavors range from chocolate to bran and all the types of fruits in between. It is typically eaten for breakfast and enjoyed a mid-morning snack or for brunch.
Let’s take a look at one of Costco’s chocolate muffins just for shock value. This muffin has 690 calories, which if a person is at a 2,000 calorie intake per day, that’s about 35% right there. This makes up 79 grams of carbohydrates and 16 grams of fat. Then there are only 3 grams of fiber and 10 grams of protein. All that considered, that is a lot for one muffin and a lot for just one item. There are other types like banana nut or poppy seed, but these still come in the 600 calorie range. A muffin is therefore an occasional food choice, not one to have with breakfast on a daily basis. As good as they are, there are not good for the body long-term. We all know the derogatory term that can be used for the shape of a persons’ stomach ☹
In 2014, the FDA approved the prescription weight loss drug, Contrave. With the recent New Year and weight loss adds running like crazy on TV, this drug surfaced in a commercial and caught my attention. So the trainer in me had to research it and here I will share my findings.
Here is what the website claims: “By adding CONTRAVE to your weight-loss plan for a full year, you could lose 2-4x more weight than with diet and exercise alone.2” (https://contrave.com/?gclid=CjwKEAiA-rfDBRDeyOybg8jd2U4SJAAoE5XqurpFCSvG4W9EmOm9N4CSlQwh727qtplFOX-aX-saZhoCt-3w_wcB).
To sum it up, Contrave can be prescribed to obese or overweight adults with conditions such as high blood pressure, diabetes or high cholesterol. Medically speaking, “Contrave combines two drugs already on the market: bupropion
(Wellbutrin), an antidepressant
, and naltrexone
, an anti-addiction
drug. Because it contains bupropion, the new drug will have a boxed warning to alert doctors and patients to the increased risk of suicida
l thoughts that are linked with antidepressant
s” (http://www.webmd.com/diet/news/20140911/contrave-weight-loss-drug#1). Wellbutrin is a popular antidepressant, which means those who take it for psychological purposes must not suffer from the weight gain side effects some of these medications can cause.
So what does it do?? Well, “‘It takes away hunge
r and the cravings for food,’ says John Foreyt, PhD, professor of medicine and director of the Behavioral Medicine Research Center at Baylor College of Medicine, Houston. He was a researcher on a clinical trial studying Contrave” (http://www.webmd.com/diet/news/20140911/contrave-weight-loss-drug#1).
I do like that the drug is recommended with diet and exercise. It can also not be prescribed to someone with an eating disorder. But then I questions how long does someone take this pill and what happens when you stop. It isn’t an isolated phenomenon, and success does depend on what you eat and your activity. Results vary but, “On average, people lose 5% to 10% of their starting weight, according to clinical trials and experts” (http://www.webmd.com/diet/news/20140911/contrave-weight-loss-drug#2).
So I guess this means if you were 200 pounds, you might drop to 180.
Bottom line, we know there is no magic pill on our fitness journeys.
Food provides us the fuel to exercise. We need energy to be able to perform at our best. Nutrition plays a critical role in our fitness journey. Clients often ask when is the best time to eat….before or after the workout?? There are several factors to consider when deciding which approach is best for you, because of course there is no straight answer to this question. Feeling totally full before a jog is never a good idea. On the other hand, feeling ravenous before a jog might make you more irritable then motivated to sweat.
Carbohydrates are probably the most controversial nutritional fitness topic, but they are the main source of energy for our bodies. We need them in order to sustain a quality workout, but that doesn’t mean we should have a plate of spaghetti or baked potatoes at free will. In summary, “You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels—you don’t want it to be stored as fat. Don’t eat more carbs than you need and don’t worry about spreading them evenly throughout the day. You can eat the majority of your carbs around your workout” (
http://www.bodybuilding.com/fun/a-beginners-guide-to-workout-nutrtion.html).
Ideally, we are eating our snacks or meals every 2-3 hours, so if we were to workout 2 hours after having a snack, we wouldn’t need to eat again before the workout. On the other hand, if you have not eaten for several hours, then a snack before the workout is in order. For example, if the last time you ate was dinner and you are a morning workout person, a light snack would help energy levels to be able to sustain your workout. This snack should be 100-200 calories, and should have a small amount of carbohydrates and protein. For me, a rice cake with almond butter does the trick. When lifting weights, the body usually requires more energy so certainly have a snack at least 2 hours prior is necessary. A protein shake or 1/2 Quest bar are my go-to lifting snacks. Fast absorbing protein, particularly Whey sources, are best because they contain higher levels of branched chain amino acids (BCAAs).
After a workout, there is a 60 minute time window that our muscles are vulnerable and ready to absorb nutritional components, which means, “They absorb carbohydrates readily to replace lost glycogen, energy stored in your muscles, as well as amino acids found in protein to help repair tissue you break down while working out” (
http://www.livestrong.com/article/399834-is-it-better-to-eat-before-or-after-a-workout-to-lose-weight/). When our muscles repair, they grow. More muscle means a higher metabolism.
Set yourself up for optimal results by meal planning and having snacks available to help you strategize your approach. Don’t go all day at work without eating for several hours then head to the gym with no fuel. My approach is to eat half my snack before and half after. So I might drink half my protein shake before or during, then the other half after. Or I might eat half my Quest bar before then the other half after. That way, my body has fuel before and is also receiving the BCAAs and protein after for muscle repair.
We are all too familiar with that feeling of being stuffed. For some it’s a rare occasion, but for others each meal can present the chance to eat and eat until overeating strikes again. We might do this at the end of a long day. It’s a holiday so why not? Or maybe when home alone all inhibition lets loose. Then we feel frustrated with ourselves for letting this stomachache happen….once again. The truth is that right out of the gate we are nurtured with food. We eat to live, but somewhere along the lines living to eat can become the lifestyle. We have an emotional connection to food outside of just nutritional purposes.
Yet, the act of eating can get out of control. It can become a coping mechanism for negative emotions. Some people think about food all the time. We might laugh and joke after eating large quantities at Thanksgiving, but some people feel ashamed and guilty after far too many of their meals. For some people, overeating can just be a mindless habit. The duration of the movie requires snacking and then pretty soon the box is gone and the entire liter of soda.
Some people who overeat might have an actual eating disorder such as binge eating disorder (BED). This is characterized by eating large quantities of food in a short period of time. A person with BED might do this at least once per week for the course of 3 months or longer. Eating is associated with feelings of stress, loneliness, and then guilt and regret after eating so much. To be clear, not all people who overeating have binge eating disorder. For some people it’s just a love of food, while others might suffer from negative body image. Sometime dieting gone astray can lead to overeating. Feelings of deprivation lead to a desire for foods that were off limits and the more the better. The foods that were forbidden become more and more attractive.
The composition of foods can make them addictive in nature. High fat, high sugar, and high salt foods taste to please us. The brain senses the euphoric feeling much like drug use. Then the person become dependent of these foods as they crave their comfort and satisfaction. The difference is that no one can cut food “cold-turkey”. We are faced with eating each and every single day, more than once. The act of eating can become an addiction too.
If there’s strong ties to deep emotional problems and food seems to be the solution, then seeking help is important. A person needs to determine their triggers, especially those that transpire negative body image. A counselor can certainly help. Food should also not be constantly deprived or labeled as “good” or “bad”. Tuning into hunger cues is important. Understanding the why of the overeating leads to a better solution. A change of scenery can help change the environment you put yourself in during eating. Don’t be on autopilot and let the habit carry on and on. There is a lot more to life then chewing, but we have to find a healthy relationship with food in order to be healthy mentally and physically.
“Science of Fasting” (2016), Sylvie Gilman, Thierry de Lestrade
Life expectancy is increasing, but that also means that the number of diseases and illnesses are increasing too. This requires medical attention, which plays into the money-making industry of Western medicine. In the fitness industry, clients ask about fasting for weight loss, but after watching, “Science of Fasting” (2016), this deprivation of food is actually a therapeutic approach to healing.
Russia’s public health system actually recognizes fasting. It is covered by healthcare. The documentary highlighted one of the Russian clinics where residents come to stay for a supervised program. This is not a DIY (do it yourself) process, which is a popular approach when it comes to internet searched detoxes, cleanses, juicing trials, or fasts. Here, fasting can take place up to a period of 3 weeks, and it’s all about WATER…. just water. The hunger sensation does disappear after a few days. The body is detoxing and living off its reserves. The body at first undergoes a “crisis” period as the impacted organism feeds on itself. So let’s say an alcoholic is trying to reverse liver damage, there could be possible pain the few days in the area. To help with this, patients are given body wraps, colonics and are recommended to exercise.
Of course this process is scary, because no one can tell how one’s body will react to food deprivation. But the body learns to tap into other energy sources. Our main source of energy is glucose and once the body has used this, it then taps into its energy reserves souring from proteins and fats. Now the body is using ketones for fuel. Over the years, nearly 10,000 patients have been treated and 2/3 have experienced successful results.
A physician in Moscow was the first to bring fasting to the medical board for review in 1973. As a physiatrist, he had a patient who refused to eat. So he just let him not eat. By the 15th day, the patient had a better attitude and felt recovered from his mental illness symptoms. Fasting has been shown to improve and reverse symptoms of depression, phobias, obsessions, anxiety, and schizophrenia. At first, not many doctors or the medical world were open to this idea because being hungry has a negative connotation. But this doctor, Nicoliath (possible misspelling), from Moscow has helped over 8,000 people with asthma, arthritis, and eczema.
Fasting stresses the body. It then has to auto regulate itself. Faced with starvation, hormones start to act and tap into the reserves. For example, this process on a person with asthma would target the black histamine cells in the lungs, cleaning out this area through the fasting detoxification of this organ.
Fasting hasn’t undergone a great amount of research because the pharmaceutical companies are not encouraging this. If a person is diagnosed with diabetes, that equates to dollar signs for many years of medication. Studies have been done on penguins and rats, proving that these species can live off their reserves for nearly 4 months. This means that fasting is an adaption that body can undergo.
The concept of fasting ties into many weight loss strategies like the ketosis diet. The body is using other sources for fuel. It is important that this is of course a temporary, short lived approached. I was intrigued by the medical findings and thought of the effects of fasting the body of meat and dairy have which reduce inflammation. Consult a doctor and be sure to have professional supervision if this is something you are considering. To learn more, I would highly recommend watching the moving, “Science of Fasting”.