BLOG

Dealing With Guilt

You ate cake for breakfast, and slipped from your healthy diet, yelled at the kids on the way to school and haven’t walked the dog all week.

Feeling guilty? You bet. But guilt isn’t all bad. A healthy sense of guilt can motivate you to do what is right, and to consider the consequences of your actions.

On the other hand, guilt can be harmful. If feeling bad bout your actions has progressed to feeling bad about yourself in general – feeling shame, in other words- then guilt has taken a destructive turn. If it’s causing you to feel unworthy, anxious or depressed, it’s a good idea to seek help from a mental-health professional.

If you are bothered with guilt and are not sure how to proceed, these suggestions could help:

  • Assess the seriousness of your situation. Start by asking yourself some questions. Whom have I hurt and how has it affected that person? Were there other, better choices I could have made? How would I assess this situation for a friend?
  • Determine your level of responsibility. Were others involved in creating the events that led to your guilty feelings? Were some elements beyond human control? What can you do about consequences?
  • Try to resolve matters. See whether you can resolve any negative consequences of your actions. Doing something late may be better than doing nothing. Instead of feeling bad about yelling at your significant other, not spending time with your kids and neglecting the dog, take the dog for a long walk, rent a bounce house for kids to play and leave “I love you” note for your loved one.
  • Seek forgiveness. If you’ve hurt someone, ask for forgiveness and make amends as best as you can. (I have apologized to my children on occasion when work deadlines pushed “gorilla swing set night” with my kids off the list.)
  • Let Go. Once you’ve done everything you can, move on. Learn your lessons, but let go of self-punishing thoughts. Reassess your standards and consider whether they help make you a better person or simply set you up for failure.

You deserve to be happy, and the key to the joy lies within you.…

Put Your Best Foot Forward By Walking

The following foods cause inflammation; that is, they are pro-inflammatory and therefore, should be avoided.

    • All grains and grain products, including white bread, whole wheat bread, pasta, cereal, pretzels, crackers, and any other product made with grains or flours from grains, which includes most desserts and packaged snacks.
  • Partially hydrogenated oils trans-fats found in margarine, deep fried foods (French fries, etc.) and most all packaged foods.
  • Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings, and many packaged foods.
  • Soda and sugar are inflammatory. If you eat dairy, it should be consumed as a condiment, not staple.
  • Meat and eggs from grain-fed animals (domesticated animal products). Modern meat is problematic because the animals are obese and unhealthy; they are loaded with saturated fats and contain too many pro-inflammatory omega-6 fatty acids. Grass-fed meat or wild game are our best choices. Otherwise, we should eat lean meat, skinless chicken, omega-3 eggs and fish. Lean cuts of meat and lean hamburger meat are available at most grocery stores, and even extra-lean is sometimes available.

Most of us find it somewhat distressing and/or depressing that so many foods are pro-inflammatory, and wonder what there is left to eat. However, far more depressing than making basic dietary changes is suffering from any of the numerous diseases and conditions caused by inflammation: chronic pain, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrhea, endometriosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, the insulin resistance syndrome or syndrome X (pre-diabetes), and diabetes.

You need to decide how much pain and suffering you are willing to live with, and then, eat and exercise accordingly.You can also use spin bike to reduce your weight faster. You can read spin bike reviews here.The fewer inflammatory foods you eat, the less inflammation you will have and feel. No one will be perfect with their eating…we all just need to do our best. Consider fresh produce from local market. Organic foods and vegan food is widely available these days and will compliment all your healthy diet plan.…

Inflammatory Foods: To Eat Or Not To Eat?

The following foods cause inflammation; that is, they are pro-inflammatory and therefore, should be avoided.

    • All grains and grain products, including white bread, whole wheat bread, pasta, cereal, pretzels, crackers, and any other product made with grains or flours from grains, which includes most desserts and packaged snacks.
  • Partially hydrogenated oils trans-fats found in margarine, deep fried foods (French fries, etc.) and most all packaged foods.
  • Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings, and many packaged foods.
  • Soda and sugar are inflammatory. If you eat dairy, it should be consumed as a condiment, not staple.
  • Meat and eggs from grain-fed animals (domesticated animal products). Modern meat is problematic because the animals are obese and unhealthy; they are loaded with saturated fats and contain too many pro-inflammatory omega-6 fatty acids. Grass-fed meat or wild game are our best choices. Otherwise, we should eat lean meat, skinless chicken, omega-3 eggs and fish. Lean cuts of meat and lean hamburger meat are available at most grocery stores, and even extra-lean is sometimes available.

Most of us find it somewhat distressing and/or depressing that so many foods are pro-inflammatory, and wonder what there is left to eat. However, far more depressing than making basic dietary changes is suffering from any of the numerous diseases and conditions caused by inflammation: chronic pain, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrhea, endometriosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, the insulin resistance syndrome or syndrome X (pre-diabetes), and diabetes.

You need to decide how much pain and suffering you are willing to live with, and then, eat and exercise accordingly. The fewer inflammatory foods you eat, the less inflammation you will have and feel. No one will be perfect with their eating…we all just need to do our best. Consider fresh produce from local market. Organic foods and vegan food is widely available these days and will compliment all your healthy diet plan.…

Gum Disease Increases Blood Sugar Levels In Diabetics

Gum disease, also known as periodontal disease, is one of the leading causes of tooth loss among adults and is also frequently linked to diabetes. It is well accepted today  that Diabetics  are more likely to have periodontal disease than non diabetics. In fact, periodontal disease is often considered the sixth complication of diabetes.

Recent scientific studies are indicating that not only diabetics are more prone to develop periodontal disease  but makes it more difficult for this group of people  to control their blood sugar.

Periodontal disease triggers the body’s inflammatory response which affects insulin sensitivity and ultimately lead to unhealthy blood sugar levels. Severe periodontal disease  increases inflammatory factors in the body and in the blood stream, which increases blood sugar. This contributes to increased periods of time when the body functions with a high blood sugar. This puts diabetics at increased risk for diabetic complications ( neuropathy, kidney problems, retinopathy, gangrene, high blood pressure, hyperlipidimia etc).

It is strongly recommended that , diabetics who have periodontal disease should be treated to eliminate the periodontal infection. Establishing routine periodontal care is one way to help keep diabetes under control.”

Factors That Link Diabetes to Gum Disease

Studies show that people with insufficient blood sugar control seem to develop gum diseasemore frequently and more severely than people who have good management over their diabetes

Diabetes slows circulation, which can also make the gum tissues more susceptible to infections.

Diabetes reduces the body’s resistance to infection, which increases the probability of the gums becoming infected.

High glucose levels in saliva promote growth of bacteria that cause gum disease.

People with diabetes who smoke are far more likely to develop gum disease than people who smoke and do not have diabetes.

Poor oral hygiene is a major factor in gum disease for everyone, but it is even more so for a person with diabetes

Signs and Symptoms of Gum Disease

Red and swollen gums

Gums that tend to bleed easily

Gums separating from the teeth

Loose teeth

Frequent bad breath

Change in the way your teeth fit together

Change in the way partials or dentures fit

Prevention

Maintain good control over your blood sugar levels.

Do not smoke.

Good oral hygiene and regular dental checkups are essential in preventing gum disease.

Eat a well-balanced  healthy diet.

There are two major stages of periodontal disease, gingivitis (inflammation of the gum tissue) and periodontitis (loss of supporting bone). People with diabetes tend to develop gum diseasemore frequently than others. However, if it is diagnosed in the early stages of gingivitis, it can be treated and reversed. If treatment is not received at the early stages, periodontal disease results and the irreversible process of bone loss results. In either situation, it is important seek treatment as soon as possible to prevent further bone loss. This should be followed by periodontal maintenance and good home care.…

Why You Think You Can’t Dance?

Weddings, holiday parties, nightclubs – life provides us with many opportunities to let loose and dance. Wallflowers would do well to embrace their funky selves. In addition to conferring all the benefits of aerobic activity and fitness exercise (yes, it is indeed fitness exercise!), dancing can decrease anxiety and boost motor coordination skills and flexibility. Your social life and self-confidence will also get a leg up.

How can the rhythm-less among us reap these benefits of dancing?

We asked 3 dance instructors to show us the way:

Break It Down

Learning to dance is a very humbling process. It’s about getting acquainted with your body.

Begin the process by breaking down the body down into pieces and working with each of them individually. Take the rib cage, for example. Which ways can you move it? Does it go forward? Backwards? Left? Right? Some beginners who are learning to dance come in wanting to move everything, or launch into combinations.

Keep in mind that taking too much too soon can make you feel discouraged and you will give up.So instead of trying to master complex steps, explore your body as an instrument. Watch yourself in the mirror. Once you feel comfortable, take your new dance skills to clubs and parties.

Keep the Beat

Some people have rhythm naturally, but for those who don’t, it can be difficult to learn. Beginners can start by clapping out simple beats and counting aloud. After you’ve become accustomed to monitoring rhythm this way, translate the explicit counting into movement, and count in your head.

Remember: everyone can dance. Don’t stress about technical perfection if it comes at the expense of your enjoyment. The goal is to reduce self-consciousness and anxiety o the point where you feel comfortable in your own skin.

Find Your Groove

Depending on what you like, you will enjoy some dance classes more than others. If you like rhythm, put on some tap shoes. West coast dance might become one of your favorites. If you like “So You Think You Can Dance”, take a jazz class. Ballet class can help if you have back problems due to its emphasis on posture. Whatever style you choose, try to relax during the dance lesson and trust your dance teachers. If you leave each class realizing you’ve had a good time and you learned just a bit, then you are doing it right.

Just dance!…