Losing weight, Healthy living....it's a frame of mind

We've talked about DIETS our entire lives, the lives of our parents and the lives of our grandparents.  What would we have to talk about if someone we knew wasn't on a "diet."  We talk about what they are doing (if it is working), we talk about the mistakes they are making (when it is not working) and we talk about how we need to lose a few pounds.  We watch those wonderful commercials that talk about guaranteed results, only for the people who seriously need to lose 30 pounds or more....and worst yet
WE BELIEVE THEM.  BLAH BLAH BLAH.  If you haven't read the blog on ideal body weight here is the link to that one so you can see how much money the "diet industry" is making off those guaranteed pills to help you lose that stubborn body fat.

Let's look at what we DO KNOW:

• You cannot lose weight if you put more calories into your body than you are burning.
• You cannot stop eating and lose weight...healthy.
• On average if you want to lose one (1) pound per week you need to cut your calorie intake by 500 calories per day OR burn 500 calories per day OR combination of both.  (American Cancer Society).

We all need to exercise whether we need to lose weight or not....your heart depends on it but that is for a later discussion. 

To get started lets get rid of the fat grams, protein grams, multiplying number of fat grams times 7 and subtract from the calories.....That is too much to think about starting off so forget that for now.

Keeping it simple  (We all know the KISS factor:  Keep it simple stupid)  We are going to change that because we are not stupid for believing what we hear so it is going to be Keep it Sweetly Simple:

How can you cut 500 calories per day and not notice it?  It is easier than one might think.  For some of you...skip the Starbucks each morning and you are there.  I know, I know AM I CRAZY. 

Other ways:

• When you go through the drive through:  Don't get the cheeseburger with Mayo.  If you cut the cheese and mayo you will cut about 225 calories with that decision ALONE. 
• If you are a soda drinker change one a day to water (NOT DIET SODA...read about that here).  One 12 oz. of soda = about 150 calories.  20 oz. of soda = 250 calories.

Looking at the above that trip through the drive through skipping the cheese and mayo and the soda for water you will have saved almost 500 calories that meal alone! 

If skipping Starbucks in the morning is not an option and you don't eat out....you can still figure out what you can do to cut 500 calories OR cut and burn 500 calories.  If you need a quick reference to calories you can find a chart here.  It's a frame of mind not a pill.  When starting out KEEP IT SIMPLE.  When it is too difficult we don't do it. 

Please share your secrets.

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Little things to improve your health....DRINK WATER

Water....your body weight is made up of 60% water.  Water is essential to your health because it
"flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues."  (Mayo Clinic)



8 X 8 has been around for many years.  This is eight ounces of water eight times a day.  Easy enough to remember, right?  Yes, it is easy to remember but it's not enough. 

"The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. "  (Mayo Clinic)

But how much should YOU drink?  The above suggestions are a great starting point. Here is a calculator that can help you as an individual determine exactly how much water YOU should drink per day.

Did you know that when you are thirsty...you are ALREADY dehydrated?  When you are thirsty that is your body's final attempt to tell you it needs fluids. 

The Signs and Symptoms of Dehydration (according to Symptoms of Dehydration)

Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
fatigue or Weakness
Chills
Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Do yourself a favor:  Go get a glass of water.  Do your body a favor:  Keep drinking water.

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Little things people do that harm your health...not sleeping

Why is it that we, as humans, KNOW we need to get sleep to be healthy...yet we don't. 




Ever watch a cat or dog stay up for hours when they are tired?  No.  They sleep when they need to sleep.  This is a great video if you need to learn how to sleep.

According to WebMD there are 10 things YOU should HATE about "lack of sleep."

1. Accidents.  We all know what can happen when you are driving and fall asleep...people die.  Maybe what you didn't know was "sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, and others."
2. Lack of sleep "dumbs you down."  (WebMD's words not mine):  Sleep helps you think so lack of sleep; "First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.Second, during the night, various sleep cycles play a role in“consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day."
3. Causes serious health issues: "Sleep disorders and chronic sleep loss can put you at risk for:
   Heart disease
   Heart attack
   Heart failure
   Irregular heartbeat
   High blood pressure
   Stroke
   Diabetes
   According to some estimates, 90% of people with insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition."
4. No sleep, no sex drive:  "Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame."
5. Depression:  "Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa."
6. Ages your skin:  "When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic."
7. Where did I put my.......?  Forgetfulness:  "In 2009, American and French researchers determined that brain events called“sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep."
8. Weight Gain:  "According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.  Recent research has focused on the link between sleep and the peptides that regulate appetite. 'Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite,' says Siebern. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”
9. May increase death:  "In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease."
10. Impairs Judgement:  "Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem."

This is just an overview on what the affects of "lack of sleep" can cause.  To read in more detail visit WebMD.

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Obesity and the diseases it can cause

First off you need to find out if you are in the group that is considered obese....you can use this calculator to determine a rough idea if you are in that category.




The answer may have scared you....because when we think of obese we think of 100 pounds overweight.  If you fall into the category, or if you are close, this information is essential to you.

According to LSIA Medical Laboratory there are 20 diseases or condition that can be attributed to obesity.

1. Diabetes
2. Cancer
3. Congestive Heart Failure
4. Enlarged Heart
5. Pulmonary Embolism
6. Polycystic Ovarian Syndrome
7. Gastro esophageal Reflux Disease
8. Fatty Liver Disease
9. Hernia
10. Erectile Dysfunction
11. Urinary Incontinence
12. Chronic Renal Failure
13. Lymph edema
14. Cellulitis
15. Stoke
16. Pickwickian Syndrome
17. Depresion
18. Osteoarthritis
19. Gout
20. Gallbladder Disease

To learn about each of these disease please click the link of LSIA Medical Laboratory.

The U.S. Surgeon General warns about premature deaths caused by obesity.

• Estimated 300,000 deaths PER YEAR is caused by obesity and obesity related diseases.
• The risk of death increases as weight increases.
• If you are between the age of 30-64 even 10-20 pounds overweight increases your risk of death.
• If your BMI is 30> you increase your risk of premature death by 50-100%.

We have tended to live to eat instead of eat to live.  We have over indulged ourselves to early deaths.  It's never too late to take control of your life!

If you need help with this contact Premier Back Rehabilitation Center, PC as they are trained to help you with this.

The Pretty One: A feel good story

No matter what your situation is, no energy, can't sleep, feel tired all the time, allergies......you will always be the "Pretty One" to us.  Premier Back Rehabilitation Center, PC values each and every client and treats them as valuable as this little boys does his new puppy.

This was the last litter of puppies we were going to allow our Cocker Spaniel to have. It had been a very long night for me. Precious, our only black cocker, was having a very difficult time with the delivery of her puppies.

I laid on the floor beside her large four-foot square cage, watching her every movement. Watching and waiting just in case we had to rush her to the veterinarian.

After six hours the puppies started to appear. The first born was a black and white party dog. The second and third puppies were tan and brown in color. The fourth and fifth were also spotted black and white. "One, two, three, four, five," I counted to myself as I walked down the hallway to wake up Judy and tell her that everything was fine. As we walked back down the hallway and into the spare bedroom, I noticed a sixth puppy had been born and was now laying all by itself over to the side of the cage. I picked up the small puppy and laid it on top of the
large pile of puppies, who were whining and trying nurse on the mother.

Instantly Precious pushed the small puppy away from rest of the group and refused to recognize it as a member of her family.

"Something's wrong," said Judy.

I reached over and picked up the puppy. My heart sank inside my chest when I saw the little puppy was hare-lipped and could not close its little mouth. We had gone through this once before last year with another one of our cockers. That experience like to have killed me when the puppy died and I had to bury it. If there was any way to save this animal I was going to give it my best shot.

All the puppies born that night, with the exception of the small hare-lipped pup, were very valuable because of their unusual coloring. Most would bring between five to seven hundred dollars each. The next day I took the puppy to the vet. I was told nothing could be done unless we were willing to spend about a thousand dollars to try and correct the defect. He told us that the puppy would die mainly because it could not suckle.

After returning home Judy and I decided that we could not afford to spend that kind of money without getting some type of assurances from the vet that the puppy had a chance to live. However, that did not stop me from purchasing a syringe and feeding the puppy by hand. Which I did very day and night, every two hours, for more than ten days.

The fifth week I placed an ad in the newspaper, and within a week we had taken deposits on all of the pups, except the one with the deformity. The little guy had learned to eat on his own as long as it was soft canned food.

Late that afternoon I had gone to the store to pick up a few groceries. Upon returning I happened to see the old retired school teacher, who lived across the street from us, waving at me. She had read in the paper that we had puppies for sale and was wondering if she might buy one from us for her grandson. I told her all the puppies had been sold, but I would keep my eyes open for anyone else who might have a cocker spaniel for sale. I also mentioned we never kept a deposit should someone change their mind, and if so I would let her know. Within days all but one of the puppies had been picked up by their new owners. This left me with
one brown and tan cocker as well as the smaller hare-lipped puppy.

Two days passed without me hearing anything from the gentleman, who had placed a deposit on the tan and brown pup. So I telephoned the school teacher and told her I had one puppy left and that she was welcome to come and look at it. She advised me that she was going to pick up her grandson and would come over at about eight o'clock that evening. Judy and I were eating supper when we heard a knock on the front door. When I opened the door, the man, who had placed a $100 deposit on the dog, was standing there. We walked inside where I filled out the paperwork, he paid me the balance of the money, and I handed him the puppy.

Judy and I did not know what to do or say if the teacher showed up with her grandson. Sure enough at exactly eight o'clock the doorbell rang. I opened the door, and there was the school teacher with her grandson standing behind her. I explained to her the man had come for the puppy just an hour before, and there were no puppies left.

"I'm sorry, Jeffery. They sold all the puppies," she told her grandson.

Just at that moment, the small puppy left in the bedroom began to yelp.

"My puppy! My puppy!" yelled the little boy as he ran out from behind his grandmother.

I just about fell over when I saw the small child was hare-lipped. The boy ran past me as fast as he could, down the hallway to where the puppy was still yelping.
When the three of us made it to the bedroom, the small boy was holding the puppy in his arms. He looked up at his grandmother and said, "Look Grandma. They sold all the puppies except the pretty one, and he looks just like me."

Well, old Grandma wasn't the only one with tears in her eyes that day. Judy and I stood there, not knowing what to do.

"Is this puppy for sale?" asked the school teacher.

"My grandma told me these kind of puppies are real expensive and that I have to take real good care of it," said the little boy, who was now hugging the puppy.

"Yes, ma'am. This puppy is for sale."

The lady opened her purse, and I could see several one-hundred dollar bills sticking out of her wallet. I reached over and pushed her hand back down into her purse so that she would not pull her wallet out.

"How much do you think this puppy is worth?" I asked the boy.

"About a dollar?" He replied.

"No. This puppy is very, very expensive... More than a dollar," I told him.

"I'm afraid so." Said his grandmother.

The boy stood there pressing the small puppy against his cheek.

"We could not possibly take less than two dollars for this puppy," Judy said, squeezing my hand. "Like you said, "It's the pretty one." She continued.

The school teacher took out two dollars and handed it to the young boy.

"It's your dog now, Jeffery. You pay the man."

I think it must be a wonderful feeling for any young person to look at their selves into the mirror and see nothing, except "The pretty one."

First Line Therapy......Changing your life, bad habits and being a better YOU!

Ever wanted to make some changes in your life and just never did or never followed through?  Eat healthier, exercise more, reduce stress...the list goes on and on.  Most people fail because they are in it alone.  Most people don't have the "energy" to make any changes.  And....I hate to say this but our family and friends will tend to "discourage" you because they don't have the energy to change.

Does this sound familiar:  First day....Ahh this is easy, second day, ahhh this is easy...by the time the third day on change becomes a "chore." 

Failure of knowing is one of the biggest causes when a person fails at change.  We KNOW we have to eat better and exercise to lose weight, we HEAR and SEE all the different ways to do this but we don't really KNOW.  How is a person supposed to make an informed decision if you don't know. 

I have learned in life you don't have to know...you have to learn.  You can sit down at the computer and do all the research yourself OR you can go to someone you trust who already KNOWS.  Be careful of this.....your friend who ate only carrots and lost weight does not KNOW what YOU need to lose weight. 

• You need to find professionals that are invested in YOU! 
• You need to find professionals that use the most current scientific research.
• You need to find professionals that their concepts are supported by RECENT controlled clinical studies.

I love the saying "why re-invent the wheel" but I'm going to use this in a different concept here...why buy a wheel from someone who builds boxes?  If you TRULY want to change you find the professionals who want the same things for you.  You want the PROFESSIONAL guidance of YOUR health care provider.

Do you often feel tired or have a lack of energy?
Do you have difficulty concentrating?
Are you easily irritated or feel moody?
Do you have trouble sleeping?
Do you wake up feeling unrefreshed?
Do you feel bloated or gain weight easily?
Do you have digestive or intestinal discomfort?
Do you have occasional mild headaches?
Do you feel like you're not healthy as other people your age?

If you answered "yes" to any of the questions above, than a SIMPLE program could help you feel better and have more energy in JUST 10 DAYS!!!

Just answering YES to any of these questions is the FIRST step in changing.  NOW pick up the phone and call Premier Back Rehabilitation Center, P.C. at 719-544-1161 and meet with the PROFESSIONALS that want your sucess as much as you do.  Free Consultations so you meet with REAL PROFESSIONALS face to face (no internet search here) and together you decide what the best approach for you is (no order this cd today and change your life).  At Premier Back Rehabilitation Center, P. C. you are a PERSON not a number and your success is their priority!!

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