Mental Health

How To Keep Comfort Eating Under Control

How To Keep Comfort Eating Under ControlHow To Keep Comfort Eating Under Control by by Sandra Prior

We've been fed a lot of research in recent years showing that we eat for all sorts of bad reasons - from boredom, depression and loneliness to anything we consider a celebration. The only good reason to eat, is feeling hungry. However, nutrition experts are acknowledging that emotional eating isn't all that bad. To crave comforting foods when we have negative feelings can help us cope.

It is the norm in our society to mark special occasions with food. Few of us have ever had a slice of cake at a colleague's birthday party because we needed the nourishment. You can give yourself permission to eat just because you're sad or happy, or because it feels good, but you need to do it with restraint.

You don't have to deny yourself comfort food, as long as you don't overindulge. It's easier to exercise this kind of moderation if you are aware of what you're doing and why.

Don't Crumble

If you use food to cheer yourself up, be aware that's what you're doing. Treating yourself to a few chocolate cookies with your coffee after a tough meeting is fine if you realize that it is in fact a treat - and so you can stop before you've eaten so many you feel utterly miserable again.

Unless it's controlled, eating as a way of rewarding yourself quickly becomes a way of punishment yourself - adding self disgust, weight issues and a bloated stomach to the worries you were trying to alleviate. Identifying the underlying emotion can also help by giving you ideas for alternative coping tactics. Do you reach for those chocolate biscuits when you're bored? Lonely? Anxious? Keep a record of the times you eat for comfort and your feelings at the time. Once you uncover your eating patterns, you can control them by finding constructive ways to deal with your problems, such as talking about them. Visit dietitians or psychologists if you need help with the process.

What's Really on your Plate?

Psychologists say emotional eaters often chide themselves for lacking willpower when what they really lack is self awareness. Getting to know what your emotional eating triggers are will help you see that it's more than the sight of a delicious cream cake that weakens your healthy eating resolve. Maybe it's really depression - and dealing with that will increase your chances of sticking to a good diet.

There's a physical reaction, too, that gives those cream cakes a hold over you. When someone is feeling bad for whatever reason, the body reacts by trying to produce more serotonin - the brain's natural feel good hormone. Because carbohydrates increase the level of serotonin, your body craves them as a short cut to restoring your emotional equilibrium.

Hidden Ingredients

Emotional eating habits can usually be traced back to childhood. Parents often use food or sweets as rewards, which conditions people into thinking of them as nurturing, comforting and pleasurable. Children are often given treats to help them get through something unpleasant. Knowing what you're really looking for may stop you expecting it from food.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/How-To-Keep-Comfort-Eating-Under-Control/154812


We Will Never Be Defeated

by

Joseph

 

When dark forces make camp we stand strong. We are strong, we are valuable and we are resourceful.  Dark forces will not prevail because we are ever strong. We will not be defeated.

 

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Women and Exercise - The Basics and FAQs

Women and Exercise - The Basics and FAQsWomen and Exercise - The Basics and FAQs by by Sarah Cohen

There are plenty of reasons why women should exercise, but some aren't as obvious as others.

To decrease anxiety
To increase flexibility
To build bone density
To increase lean muscle mass
To improve athletic performance
To control weight and eating habits
To increase cardiovascular health
To increase motor coordination and balance
To decrease risk factor for heart disease, uterine cancer, breast cancer and diabetes

But what constitutes exercise in the first place? There are two main types of exercise:

1. Cardiovascular Exercise walking, running, biking, swimming, rowing, water running, dancing
2. Strengthening Exercises weight training, yoga, pilates, plyometrics, exercise bands

Osteoporosis - The Silent Thief
Osteoporosis is a disease that causes a decrease in bone mass density, resulting in weakened bones that are vulnerable to fracture and deformation. It's referred to as the "silent thief" because fractures are often the first symptom - though by then, the disease is often very advanced. Fractures commonly affect the spine, hips and wrist area. Approximately 12 million Americans are affected by this disease, and it's estimated that nearly 40 per cent of U.S. Caucasian women and 13 per cent of U.S. Caucasian men aged 50 or older will experience at least one fragility fracture (caused by osteoporosis) in their lifetime.

Frequently Asked Questions About Women and Exercise

How does Exercise Help Increase Bone Mineral Density?

Exercise can help to build up your bone mineral density. The vertical trabeculae in the bone are the "weight bearing" structures, and their density can be increased with exercise.
How Does Exercise Decrease the Risk of Heart Attacks?
Regular exercise can alter your cholesterol in just a few months. As little as 30 minutes a day can decrease your LDL (Bad Cholesterol) and increase your HDL (Good Cholesterol).

What is the Best Form of Exercise for Weight Control?

For the majority of the population, a combination of both cardiovascular training and weight training is the most efficient way to control your weight. Recent research shows that a shorter period of interval cardio training (20 minutes divided into alternating 30-second intervals of intense and easy cardio training), along with a 30 to 40 minute weight training program produces the best results in terms of decreased body fat percentage and an increase in lean muscle mass.

How Early Can a Child Begin Regular Exercise?

Children of all ages can and should be exercising regularly. The rates of American childhood obesity are alarmingly high (tripling from 6.5 per cent 20 years ago to 19.6 per cent today). Heavy weight-bearing exercise should be avoided until after puberty, but cardiovascular activity is encouraged at any age.
How Can Walking or Running Alter Premenstrual Symptoms?

Just as our heart and muscles adapt when exercising, so does the endocrine system. Exercise can cause the ovaries to adapt by decreasing the level of estrogen that they produce, which can lead to a decrease in fluid retention, breast soreness, and irritability. Exercise also releases "feel good" hormones called endorphins.

How Does Exercise Help Pre and Post-Menopausal Women?

Studies have shown that exercise helps to relieve and prevent many menopausal symptoms such as hot flashes, night sweats, vaginal and urinary irritation, insomnia and depression. Post-menopausal women who exercise are half as likely to develop diabetes.

As a Chiropractor, Kinesiologist and a Personal Trainer Dr. Cohen has ten years experience in athletic training and rehabilitation and is currently working with runners and triathletes at the city, varsity, national and professional levels. Dr. Cohen has been a guest speaker for trainers and athletes at the Toronto and Whistler Can-Fit-Pro Conference, HSBC Triathlon Series Awards Event and Running Room Clinics on various topics including running biomechanics, training techniques and injury prevention and treatment. http://www.fitnessrepublic.com

Article Source: http://www.articlesphere.com/Article/Women-and-Exercise---The-Basics-and-FAQs/251870


What's So Comforting About Comfort Food?

What's So Comforting About Comfort Food?

What's So Comforting About Comfort Food?
By Stephen G John

Whether you've just been dumped or had another tiff with your boss at work, nothing makes you feel better than comfort food (and maybe a little wine). For decades, scientists have bent over backwards trying to come up with distinct differences between foods that affect your brain chemistry and foods that make you feel better.

The foods that belong to the latter group are known as comfort foods. While there are foods that make us happy by affecting our physiology (for example, chocolate can produce phenylethylamine, otherwise known as the love drug that is very instrumental in helping you fall in love), comfort foods make us happy on a psychological level (and on a physical level too if that girth around our waist is any indication.)

It is easy to see why comfort foods are something we can't do without in our lives. For one, they are reminders of happier times, particularly our childhood. When we eat cupcakes for example, we are reminded of happy family occasions in the past or the food itself is a tangible reminder of our youth so we remember how it felt like to be carefree.

Comfort foods can also be associated with a specific loved one: For example, if you ate mac and cheese with your father when you were young and considered it the ultimate bonding moment with him, chances are you'll always crave a bowl of mac and cheese whenever you feel the need to be close to someone who is far away or long gone. This various triggers make comfort foods specific to individuals because we all have different memories.

Among other things, comfort foods also help us bond with friends and family because of the shared memories. You know what they say about how the food tastes better when you love the company you're sharing it with.

Studies done on how comfort foods as well, show that they affect both men and women differently. Females tended to reach for sweet and sugary foods like ice cream while males tended to go for savory foods like steak and potatoes. The study also showed that men tend to see comfort foods as a reward while women tend to feel guilty after indulging in their favorites.

If any of you watched Ratatouille, you'll remember that scene where the food critic took a bite out of the ratatouille that was served to him and it immediately triggered a long-forgotten memory of how his mother served him the same dish when he had a bad day at school and how he felt better after just one bite. As for women, this guilt they feel may actually be good because regular intake of comfort foods in response to stress, which women are prone to doing often can be unhealthy so the guilt basically prevents them from bingeing again.

Talking of comfort foods, what exactly are those that people love to imbibe when they're feeling down in the dumps or in despair because life can be too hard? Pizza for one, is on the top of almost everyone's list, especially one wherein the dough was left to rise for two days and rolled out with a wine bottle before being soaked in special, homemade sauce. Next on the list is macaroni and cheese which has become so versatile you can get them in all kinds and still feel like you've been wrapped in a warm blanket during the winter. In the sweets department, there's ice cream (particularly chocolate and vanilla sprinkled with mint chips) and chocolate cake.

And lastly, there's also your burritos and Southern fried chicken and mashed potatoes. But since most people can't get enough of pasta, you can also include in this list spaghetti with red sauce, chicken pot pie and puddings. Basically anything with carbs and fat are high on the list because carbs increase your serotonin levels and fat which is actually the reason why you feel "comforted."

It's always good to know that when you feel blue, you can always count on a cupcake or two. For great comfort food recipes, you can visit FoodPlus here and feel better fast.

Article Source: http://EzineArticles.com/expert/Stephen_G_John/1361639
http://EzineArticles.com/?Whats-So-Comforting-About-Comfort-Food?&id=8390871


The Fun of Fantasy Football

The Fun of Fantasy Football

The Fun of Fantasy Football

Fifteen to eighteen million people play fantasy football every year-and the numbers are growing rapidly.

In fantasy football, you "draft" or auction an imaginary team composed of real-life football players (this can include NFL professionals or college players). They then score points based on their actual performance in real games.

Your fantasy tournament progresses in much the same way as the real football games. You go head-to-head, competing against another opponent each week.

If your team scores the most points by the end of the season, and has the best win-loss record, you win.

Fantasy football was invented by Danny Dulac, one of the organizers of the Raiders. He thought of it during a road trip to the east coast, and by the time he got back, he had fleshed out many of the rules and was "ready for kick off". Today, there are thousands of websites, magazines and software that are dedicated to fantasy sports.

This is how it works. You have a fantasy league with 8 to 12 teams, with players drafted at the start of the season. Depending on the league you join, you start with a clean slate every season or have a permanent partial roster (these players can't be included in the annual draft). Some leagues will have you keep the entire team and just draft rookies. At any time during the season owners can change their team by firing some players (that's life) and hiring free agents who were not drafted. You can also trade with other teams.

The scores are based on how the players do in their weekly NFL games. For example, a player gets 1 point for making 25 passing yards, 10 rushing yards, or 10 receiving yards. He gets a whopping 6 points for a touchdown (unless it's a passing touchdown, where he just gets 4). Errors can also affect your score. For example, every interception that is thrown subtracts two points. This also applies to fumbles.

Defensive scores are a little harder to compute, so some leagues opt to compute the scores primarily on yards. (They say it is more realistic and mimics the way an actual game works.) Defensive statistics such as sacks and fumble recoveries are then subtracted. To get the number of touchdowns, the total score is divided by a particular number (sometimes 80 or 100). Then any field goals made by placekickers are added to that score.

It's a very exciting game and adds a new dimension to the already popular game of football.

Author Bio
Resources.eu.com is an online resource centre that includes topics such as sports and fantasy football.

Article Source: http://www.ArticleGeek.com - Free Website Content


Face Your Fears

Face Your Fears

Submitted by: Sandra Prior

It may be a natural response to avoid what we find scary - but that doesn't mean it's the best response. When people with phobias dodge whatever it is that fills them with terror and anxiety they usually compound the problem - sometimes to such an extent that it eventually cripples their lives. And that is worth avoiding.

Specific phobias (excessive fear related to exposure to specific objects or situations) can affect up to one-third of the population at some point in their lives. Data released last year from a Stress and Health Study conducted nationally from January 2002 to August 2004 shows that 9,8% of Americans will suffer from agoraphobia (excessive anxiety about being in places or situations that may cause panic attacks) at some time in their lives and 2,8% will suffer from social phobia (the excessive fear of experiencing humiliation or embarrassment in a social context).

Despite this frequency, few people seek treatment. Most people only seek treatment when the phobia becomes severe and interferes significantly with their personal lives, career or interpersonal relationships.

Panic Mode

The definition of 'phobia' is 'a persistent, irrational fear of a specific object, activity or situation that leads to a compelling desire to avoid it'. This 'solution', however, soon becomes part of the problem. Avoidance and control behaviors become a handicap, forcing people to use up time, energy and attention that could be better spent on other things. People with a phobia become adept at avoiding that phobic object or situation so they never face the fear, which then becomes more intense and causes the avoidance to be more extreme.

Gradually the sufferer's life may become increasingly restricted and governed by the phobia. For example, socially phobic people learn to avoid social situations that lead to anxiety. They may eventually avoid public-speaking engagements, eating in public or using public toilets. Over time the person avoids almost all social encounters and may even become housebound.

A phobia may also become inclusive of other things related to the phobic object or situation. A person who has a phobia of furry dogs may start to fear anything furry, and then can't even look at a picture of furry dogs or other furry objects. As more and more situations and objects are avoided, the sufferer's world starts to close in.

When phobic disorders go untreated they can lead to secondary conditions such as depression, other anxiety disorders, substance abuse and even suicide. Many people with social phobia become dependent on alcohol or sedatives and use them to reduce their anxiety.

Face the Fear

Two popular treatments for phobias are Cognitive Behavioral Therapy (CBT) and hypnotherapy. There is no good evidence that hypnotherapy is an effective treatment for specific phobias. CBT, however, is useful in the treatment of both specific and social phobias. With CBT, people are gradually exposed to their feared situations, beginning with the situation they fear the least. In people with social phobia, CBT can be used to correct dysfunctional thoughts about fear of failure, humiliation or embarrassment.

With CBT it's important that exposure is graded and repeated, as forced and quick exposure is likely to reinforce the phobia. Treatment is also not dependent on knowing the cause or root of the phobia. By just recognizing and diagnosing the symptoms, treatment through CBT can be very effective.

About the Author: For more articles on sexual health subscribe to Sandra Prior’s online newsletter at http://intercell.shacknet.nu

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=346366&ca=Self+Help


Devotion

by

Joseph

You're devoted. You don't let the bad things defeat you. When the bad things knock you over, you get back up again. Stay devoted. Remain undefeated. Dark forces and obstacles can not keep you down; you will make it because God is with you. 

 

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Higher and Higher

by

Joseph

 

While most others flail their hands in frustration at the onset of a problem, you remain calm and look for viable solutions. You know that any obstacle can be overcome and whereas others sink deeper and deeper into despair, you rise to the challenge and take victory in your hand, and go ever higher and higher.

 

Always hold onto hope and push forward. Always go higher and higher, and leave the naysayers behind.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Postpartum Stress Survival Tips For New Moms After Having A Baby

Postpartum Stress Survival Tips For New Moms After Having A Baby

Postpartum Stress Survival Tips For New Moms After Having A Baby
By Hannah Bajor

Postpartum is part of pregnancy. It is the 6 to 8 weeks after having a baby. For a new mom these weeks can be a very stressful, challenging and confusing for new moms. Read on for great postpartum stress survival tips to make this precious new mother/child transitional period less stressful, less traumatic, easier and more enjoyable for you and your new baby.

As a midwife I put a lot of thought and effort into my pregnancy and birthing experience. My first son was born at home in a birthing pool surrounded by people I loved. But none of my midwifery knowledge prepared me for the first few weeks after having a baby. For me the postpartum part of pregnancy was very stressful and physically challenging. I had a long labor and every part of my body hurt. It felt like I had been hit by a truck. I share with you some post delivery stress reducing survival tips that made the end of my second pregnancy more enjoyable.

Arrange help for the household chores: Believe me; you will be too exhausted to keep up with everything postpartum. Don't be afraid to ask for help during your pregnancy or request a home cleaning gift certificate as a great baby shower gift that can be used after having a baby.

Stock your freezer with pre-cooked meals: New moms get hungry at odd hours and it is not unusual to be too tired to cook.

Schedule chiropractic adjustments during the first week postpartum: Pregnancy and childbirth moves many of your pelvic bones out of alignment (even if you have a cesarean section birth). Use the expertise of your chiropractor to realign your pelvis, hips and back. This will definitely expedite your recovery following birth.

Have a good supply of large sanitary napkins and adult diapers in your hospital bag and at home. I am not kidding! After pregnancy new moms will experience very heavy bleeding and regular sanitary towels will not do the job. Most hospitals give new moms cheap sanitary towels postpartum. This will also save your bed linen from been destroyed.

Sleep when your baby sleeps. As a new mom postpartum be prepared to be exhausted. Take every opportunity to sleep whenever your baby sleeps.

Don't be afraid to cry (and don't worry about it). Pregnancy, childbirth and postpartum results in changing levels of hormones. After childbirth there is a rapid decrease in hormones that occurs approximately on the third, fifth and tenth day. These hormone adjustments can be emotionally challenging for the mother. You may cry for no apparent reason so let it out and know this is all part of a normal pregnancy postpartum.

Supplement with vitamins, minerals and antioxidants that are breast-feeding safe: Every organ and system in your body is under a lot of physical stress postpartum as they attempt to return to their normal non pregnancy state. High quality vitamins, minerals and antioxidants that are safe for breast-feeding will provide the foundation to prevent post delivery complications and result in an overall a better pregnancy experience.

Having a new baby is a wonderful time in a woman's life. Knowing the above plan ahead and think of ways to support yourself physically, mentally, emotionally and spiritually ahead of time before you are all consumed with your new baby. I am a great believer in the good internal health of the body for optimum health and pretension of stress, sickness, disease and depression. I highly recommend all pregnant and new moms supplement with high quality vitamins, minerals and antioxidants needed to support the many challenges of pregnancy, birth and motherhood.

Motherhood can be an extraordinary, yet exhausting experience for a woman. Pregnancy has a huge emotional, mental, spiritual, and energetic side to it. The more you understand these aspects, the easier and less symptomatic your pregnancy and postpartum will be. Learning how to connect with the emotions of your new baby will allow you to enhance your postpartum experience and create a strong bond between you and your baby. It will also allow your baby to be more contented and be an easier child to manage.

If you are facing any emotional challenges after having a baby then you are not alone. Then please do not be afraid to reach out for help and seek professional support, remember you baby has picked you out of all the mothers in the world to be his or her mother. Once you have made the adjustments to motherhood, you will be a great mother!

Midwife Hannah Bajor C.N.M., M.S.N. is founder, CEO and Visionary behind the Lumalove® brand of getting pregnant, pregnancy, infertility and miscarriage educational support products and services.

Hannah says "knowing my life's purpose gives one a hug advantage". Her 30 years midwifery experience along with her personal journey through ten years of infertility, having personally experienced a 16 week miscarriage and a near death experience delivering her second child has lit a fire in her soul that NO ONE can put out and that is to "change childbirth education as we know it".

Lumalove LLC helps couples globally access new and dynamic prenatal education and in doing so lays the foundational blueprints for a happier, healthier pregnancy outcome and gives their unborn child the opportunity of unlimited potential.

Take advantage of her FREE offer to self assess what energy centers may be out of balance and adding to the challenges of adjusting to motherhood. To get your FREE Lumalove Self Assessment Of Your Energy Centers click on [http://www.LumaloveGettingPregnant.com]

Article Source: http://EzineArticles.com/expert/Hannah_Bajor/238593
http://EzineArticles.com/?Postpartum-Stress-Survival-Tips-For-New-Moms-After-Having-A-Baby&id=5976619


You Are Loved

by

Joseph

 

When things are becoming increasingly more difficult, never lose heart. Always remember that you are not alone. Always remember that your struggles and your pain are shared by those who love you. 

Life will never be easy, but the challenges are surmountable and you have great value to God. Remember humility and compassion are virtues. Remember that you have fantastic gifts and much to contribute in life.  And always remember that your loved ones will never leave you.

Always remember that you are loved.

 

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