Diminsh your Obese Related Comorbidities

When you are younger your body and thought process is much different than when you age. In young life we usually have a care free mentality, but it's important to think of the future of your health as we get older. Too much weight on your body can cause many problems that we often forget or choose to ingnore. These problems are called obese related comorbities. The definition of comorbity is pretty much a disorder. When we engage in overeating we are abusing our bodies and so we become irregular.

Here is a list of problems that can occur in your body if you are overweight. These diagnosis don't just impact the morbid obese, but even if you are slightly overweight.

• Hypertension  - High blood pressure.

• Diabetes - High blood sugar. Heart attacks, strokes, amputation and kidney failure.

• Pulminary Hypertension - Increase of blood pressure in the pulm artery.

• Obstructive Sleep Apnea - When sleeping your breathing stops and starts.

• Obesity hypoventalation syndrome - Failing to breath deeply enough.

• Asthma - Spasms in your lungs which cause difficulty breathing.

• Ischameic Heart Disease - Reduced blood supply to the heart muscle.

• Cor pulminole - Enlargement of the right portion of the heart.

• Metabolic Syndrome - Combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes.

• Acid Reflux - There is acid in our stomach that helps us break down food. Acid reflux is when this gastric acid is regurgitated.

• Fatty Liver - When fat spreads in your body after a while it begins attaching itself to your organs.

• Steato Hepatitis - Inflammation of the liver.

• Increased risk of injury - Self explanatory.

• Osteoarthritis  - Degeneration of joint cartilage and the underlying bone especially in the hips & knees.

• Urinary Incontinence - The inability to control the flow of urine and involuntary urination.

• Varicose veins - Enlarged veins.

• Lymphoedema - Fluid retention and tissue swelling

• Candidiasis - Rash caused by yeast.

• High Cholesterol levels - Cholesterol builds in your arteries and veins making a problem for easy blood flow to the heart and other organs of the body.

• Depression - Feelings of hopelessness and inadequacy.

To tell you the truth I don't even believe I named all of the obese related comorbidities. But this should keep you thinking for a while. The next time you pick up a piece of unhealthy food please keep these things in mind. Stay healthy and don't forget to support our page on facebook to receive healthy tips. "Diva's Working It Out"

Work with...not against your somatotype!

Dr. William H. Sheldon a Harvard professor in the 1930-40's studied body types from a psychologists point of view. His study initially was to research how our bodies were related to temperements like introverts vs extroverts. As a part of his research he developed a three part classification system for our internal and external  body type characteristics called somatotyping. There are three different somatotypes (body types) the Mesomorph, Endomorph and Ectomorph. Sometimes people can have a combination of at least two of them.

Ectomorph Characteristics

• Lean usually naturally petite and slender.
• Fast Metabolism.
• Very low body fat percentage.
• Gains Muscle easily.
• Difficult to gain weight.

Ever see those petite people who eat all that they want and not gain a pound? Those lucky son of a guns! By the way, just because someone is skinny, doesn't mean they are healthy. Ectomorphs can pretty much eat what they want within moderation. They sometimes run the risk of malnutrition. Of course choosing the healthier options to keep the heart healthy would be wise. In general everyone should exercise, but this body type could get away without intense physical exercise.

Mesomorph Characteristics

• Lean.
• Muscular.
• Naturally athletic.
• Gain both muscle and fat easily.

Mesomorphs generally known as the "genetically favored" body type should keep a healthy lifestyle by eating healthy. Just because this body type is athletic, doesn't mean that fitness should be neglected. Fat attaches to anything it can internally including our organs. It's important to generally eat healthy and maybe cheat now and then to kill those cravings. Don't think your scot-free with this body type. As a general rule exercise and try to eat healthy! For an even more muscluar look lift heavier weights. Proteins and carbs should be highly consumed. If you slip up and eat too much simple carbs with no exercise that "perfect body" will change right before your eyes.

Endomorph Characteristics

• Genetically stores fat easily due to a slow metabolism.
• Usually but not always medium - large framed "big boned".
• Medium to large joints.
• Round physique.
• Weight loss is difficult.
• Gains muscle easily like the mesomorph.
• Difficult to lose fat.

White pasta and breads are your enemies. Remove processed and refined carbohydrates from the endomorphs diet, particularly white sugar and white flour products. Carbs in this body type will transition to fat much faster than the other two somatotypes. Eat high protein foods with complex carbs 5 - 6 times daily to speed up the metabolism. Combine strength and cardiovascular training to optimize muscle gain and fat loss.  Complete cardio 5 -6 days a week and strength train a minimum of 3 days a week. For a leaner and toner look do higher reps per set. Confuse your muscles by doing high intense workouts and then transition to the moderate to light workouts.

My somatotype is a combination of an Endomorph and Mesomorph. My metabolism is slow. I gain weight very easily, but when I consistently workout and eat right I look like a bodybuilder without trying too hard.  What is your somatotype?

There is no "perfect body type" it's a matter of knowing how to exercise and what to eat according to your somatotype. Learn to work around genetics and you will obtain and maintain a healthy weight. Live a glorious lifestyle, feel better both mentally and physically by following these tips!! Remember..you only live once!!!

All carbs are not created equal!

There is a difference between good and bad carbohydrates. Good carbs (complex carbs) promote energy, brain health and healthy weight!  You can find good carbs in fruits, vegetables, dairy, beans, nuts, seeds and whole grains. Notice that all the items listed are "clean eating" foods. Clean eating is pretty much food that has not been processed. Good carbs are also for the most part full of fiber, which keeps you full longer and aide in weight loss.

 Now for the bad carbs (simple carbs) highly refined sugary starchy processed foods like, white rice, white pasta, white breads, jelly, pudding, custards, sugary cereals, cakes, pies, condensed milk, etc. Bad carbs are anything that has empty calories with no nutritional value.

There are some simple "bad" carbs that are actually "good" for you like skim milk, fruits and vegetables. Some nutritionist will tell you they are complex carbs and others will disagree and put them on the simple carbs list. The reason these are on the simple carbs list is because the fructose (sugar) that goes directly into your bloodstream after consumption. The reason they are on the complex list is because they provide nutrients and are not empty calories...technically both theories are correct. Anywho, eat all the fruits and veggies that you want, unless you are diabetic. Drink skim milk for healthy bones! All other bad carbs should be eaten in moderation or in most instances replaced with a healthier option.

Ok. Let me break this down for you. Our bodies need carbohydrates for energy, muscle and brain health. Carbohydrates break down in our bodies as glucose. If your body has no use for extra energy.... in other words your inactive the glucose then transitions into glycogen. Glycogen is then stored in your muscles and liver as stored energy. As you become active throughout the day the glycogen releases as energy too you. If you do not use what's needed of your glycogen released it then converts to fat.Your body doesn't use all of the glycogen, if it did then you would go into ketosis and feel dizzy. Instead when your body uses what's needed of the glycogen it begins pulling energy from your fat storage.  I think I have this right.....nutrition wasn't my best subject.

Maximize your glycogen storage by eating "good carbs" more frequently 5 -6 times a day. In doing this you maximize loading carbs before a workout so that you have energy for the gym, swim class or a weight lifting session. It also maximizes muscle recovery after a workout so that you do not get muscle injuries.

So go get your good carb clean eating on!!!

Need to speed up your metabolism?

Exercising twice a day along with eating 5 - 6 meals every couple of hours will help speed up your metabolism. As we get older our metabolism slows down as a natural process to our bodies. If you exercise in the morning for 45-60 minutes your body will burn calories up to 12 hours throughout the day. Continue an exercise routine after work and you will burn calories an additional 12 hours. This means your body is burning calories 24 hours around the clock and your metabolism is speeding up simutaniously. Eat 5 - 6 meals throughout the day instead of eating breakfast, lunch and dinner. When we wait more than 3 hours to eat we may be hungrier and tend to overeat the next time we eat. Spread these meals out so that you eat 200-350 calories per meal and your body will not think it's starving. Try it, it works!

Don't forget you fruits and veggies!!

Your teeth shouldn't be your afterthought!

Hi Diva's!

When we speak of wellness and being healthy we think about mind and body, but often forget about our teeth and oral hygiene. I mean we brush our teeth every day, but not necessarily floss or use mouthwash. Did you know that you should visit a dental hygienist two times a year (every 6 months) for a cleaning? The reason is that when we eat every day our mouths get filled with bacteria, plaque and/or tartar. Our toothbrush and floss can only reach about 2-3 mm of the infected area. The tools that dental hygienists use enable them to get deeper in the crevices of our gums to get the bacteria hidden within the gum line. Not only does this remove the bacteria, but it prevents tooth decay, gingivitis, some oral cancers and tooth degeneration. Who wants tooth degeneration, where your teeth loose bone, loosen and eventually fall out? Can you say dentures?  We remember to enjoy and indulge in foods, but really need to take more care of our teeth. Try to floss every time you eat, or at minimal before you go to bed at night.

If you have sensitive teeth, toothpastes, floss and mouthwash that have fluoride are best for you. Fluoride protects your teeth from cavities and decay. It can also help strengthen the enamel on our teeth.  Fluoride is located in most treated water as well, but isn't enough to handle all of the bacteria we get on a daily basis.

There is one more thing that brushing your teeth and flossing will do for you. If you brush your teeth and floss every time you eat a meal, you will eat less the next time around. Who likes the combination of fluoride and food..You usually wait a little while before you eat after you brush your teeth!

Remember!!!

• The longer you wait to see a dentist. The more it will cost you.
• Brush and floss after you eat. You will eat less. 
• Food and Fluoride don't mix according to our tasting palette!
• Visit your dental hygienist twice a year. They can catch and prevent oral cancer in its tracks!

You remember to eat, so remember to floss. Keep that smile nice and bright! Many thanks to my dentist, dental hygienist and dental assistant for keeping me with a healthy smile!! I have learned so much from you!!! Chow.

Will you stop calling your lifestyle change a diet?

Hi Diva's!

Throughout your lifetime how many diets have you been on? How many times were you successful? Did you sustain a healthy weight? These are some questions I would like for you to think about the next time you convince yourself to go on a diet. Most people diet for a period of time, lose the weight and then gain it back plus more. Does this pattern sound farmiliar? There are subliminal messages in our brain that just don’t like the word “diet”.  Instead of calling it a diet, try a lifestyle change. Diets don’t last because most of them require you to omit certain foods from your tasting palette.  If you have been eating something all of your life, your mind will not allow you to go cold turkey and stop eating it FOREVER... If you omit food from your meals you will eventually crave that food and overeat it. 

Did you know that the same sensors in the brain that tell a drug addict to use drugs or an alcoholic to drink are the same sensors that tell you to crave sugars, junk food or to be a compulsive eater? We eat or don't eat when we are depressed, in doubt, happy or sad. You have to be really strong willed to eliminate foods from your meals and most of the world is not, which is why obesity is now an epidemic. A good idea is to eat everything that you want in moderation, bake instead of frying, incorporate exercise, eat your fruits & veggies, replace your bad fats with healthier fats and most importantly have a support system!

Stop setting yourself up for failure with fad diets. Continuously tell yourself that you are in this to win this and for the long haul!! Change your life!

It all sounds complicated, but it is all very simple. You didn’t gain that weight in a heartbeat and you will not lose the weight in a heartbeat. Take your time with your weight loss and wellness goals, be persistent and remember that skinny is not always healthy. You will see results I promise!!! Toodles.

Do you dislike exercising?

Hi Diva's!

How many of you just do not like to exercise? Well I can tell you that I really don't mind exercising. I am just not as motivated in the winter months with the snow and all. What has brought me through the winter months is dancing. I can remember as a teenager I absolutely loved to dance. I would even get in trouble for going out so much, just because I wanted to dance!! If you think about it...going out to a club and dancing minus the alcoholic beverages is tons of exercise. Imagine the calories burned in 3-4 hours of dancing! No one exercises for that duration of time unless you are on one of those weight loss reality shows where they exercise for 6-8 hours a day...UNREAL. If you have a job there is no way to sustain exercising for that long period of time and stick with the regimen.

Why not recreate the club at home? If you are anything like me you very rarely go out to dance like the good old days. I mean we are all adults now dealing with more important things in life. One of my techniques is getting up very early in the morning to dance!! I vary the dance styles every day so that I will not get bored of the same routines. Sometimes I just put on the video channels and dance to whatever is playing for 30-45 minutes. Sometimes the routines are more structured like Samba, Capoeira, Chicago Style Steppin'!!! Any way you look at it dancing is a cardio exercise that increases your heart rate. In other words you are exercising without really "exercising". On that note go get your dance on and leave a comment regarding how it worked for you! By the way if you do choose to dance in a club atmosphere, have some seltzer water with lemon for me!! TTYL