How to Get Rid of the Belly Bulge

How to Get Rid of the Belly

reference: http://darebee.com/

Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can end up in our bloodstream raising our cholesterol levels. Belly fat can cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes.

The belly is often the last one to go because the body sees it as a reserve needed to ensure our survival if times are tough and food is scarce.

The bad news is that we can’t target any of these reserves specifically, there is no way to pick where we are going to lose fat from. We can’t target it with exercise or dieting, our bodies always lose overall body fat and only when they are done shedding it everywhere else will they access the fat they have reserved in problem areas like our bellies.

Exercise for belly fat loss

Since we can’t target our bellies specifically no amount of crunches or other ab specific exercises will help us burn reserves there faster. It doesn’t matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way.

This means that in order to get rid of the belly you have to do exactly the same training you would do if you wanted to lose weight in general, once you are low or out of other extra fat reserves to burn you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and high intensity interval training.

The belly bulge

Exercise helps you burn fat all over your body but it does build muscle in a particular area, depending on the exercise. If you ignore cardio and concentrate on the ab work exclusively instead of burning the fat you need to burn you will end up with a belly bulge. The amount of energy ab exercises burn is not enough to make a larger impact.

That’s why it’s recommended that you concentrate on cardio instead of ab work in general. Cardio and staying active throughout the day – the more you move the more you burn.
Slow and steady for permanent results

Adopting an active lifestyle and cutting out high sugar high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case. If you rush it and force your body to lose fat faster than it’s comfortable with it will not have time to adjust. Sudden changes to your lifestyle, extreme physical and dietary conditions will also make your body panic and switch to emergency mode lowering your metabolism and conserving anything extra you may eat reserving everything and anything it can to ensure, from its point of view, your survival.

Fast weight loss is temporary weight loss exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life. Small changes introduced gradually in your lifestyle will make a big difference in the long run. Do anything too extreme and you’ll end up with more weight than you started off with the moment you relapse or stop your training and dieting regimen.

Plan of Action

Do cardio and high burn workouts
Reduce portion sizes
Take mental breaks and take time off

Take home message

Getting rid of a belly takes patience and regular work, better choices on a daily basis and keeping cool at all times. It takes work, sadly, there are no shortcuts that will give you permanent results but it’s worth the trouble.

Cricket lovely cricket!

cricket

cricket

“How is that?!”

The greatest game of ALL time “cricket”. You have not seen a ‘real’ cricket match until you have experienced one in the West Indies. I’m sure some of you can attest to that, those of you who watch the game at least. The song writer says “there’s nothing sweeter than salt fish,” but I disagree. There is nothing sweeter than a cricket match.

For those who are not familiar with the game and its rules, let me shed a little light, so you can better understand the game and how it is played. Cricket is a team sport that is played with a bat and ball between 2 teams, 11 players on each side, made up of a captain, bats men, bowlers, a wicket keeper and fielders. The game is played on a field also called a ground. In the middle of the field is a rectangular space of 22 yards called a pitch with 2 wickets placed on the farthest ends. Each wicket comprises of 3 stumps (vertical stakes) and 2 bails (horizontal stakes) that sits on top of the stumps. After a coin toss, the captain of the team that wins the toss, decides whether he or she wants to bat or field. The game may be 50 or 20 overs for each team for a days play, 6 balls per over. Some games however can run as long as 5 days in the case of a test match. The objective of the game is for the batting team to make as many runs in the allotted time with 2 bats men at a time while the fielding or bowling team attempts to dismiss the bats men in the same time given, using all 11 players on the field. There are 3 umpires in all who oversea the games play, 2 on the field and a 3rd umpire or video umpire who is situated off the field and adjudicates the game. I wouldn’t want to confuse anyone with all the positions on the field like the gulley, 3rd man, 2nd slip, mid off, fine leg, deep backward point, silly point, cover, extra cover, anybody confused yet? I still am at times!

But a true West Indian knows that all of that is not what is really important. Anyone who has ever been to a cricket match in the Caribbean knows that it’s all about the atmosphere of the game. It’s all about the entertainment, it’s about the personalities and characters that you see and meet. It’s about the people you greet and the bonding experience with other West Indians and persons around the world. Certainly we want our team to win but we all enjoy the music that ‘chickies hifi’ (a local musical DJ) plays when a West Indian hits that new ball over and out of the stadium. We know it’s about the bar-b-que chicken that is hot and sizzling and local drinks readily available for purchase from any of the many vendors selling both inside and outside of the grounds. It’s about jumping for joy and screaming at the top of your lungs when a bats man hits a 4 or 6 or when the wicket keeper gets that crucial stumping just when the bats man looses concentration and steps out his crease. It’s about watching gravy (local entertainer) entertain the crowd as he displays his acrobatic skills on the stands during the breaks.

I can remember going to the school boys stand with my brother when we were in primary school. I would always get excited as we settled in with our lunch and snacks in our nap sack, water and juice on hand. Of course it was more exciting if West Indies was winning but if they weren’t, it was still ok because we were enjoying the atmosphere. I don’t remember knowing too much about the rules back then, neither was I ever keeping score. Good thing there was a score board, unless I would have been completely lost with who was winning and who was losing. Even without the score board you would be gently reminded of the winning team by the crowd’s reaction. If there was a lot of noise, laughing, happy faces and smiles, you know we were winning for sure. But if you heard more than your share of choice words, gloomy faces and arguing, then you know we were on the losing side.

But it’s not all fun and games for everyone, there are the die-hard fans, those persons who are very serious about the game and not interested in frolicking or chit chatting. These are the persons who would have their eyes fixed on the field, watching the players every move and criticizing or commenting every stroke of the ball and every over bowled. You would definitely know these fans as they sport off their small fm radios, that would constantly blast in their ears as they hang on to the commentators every descriptive words as the game progressed.

As the players take the tea break, the kiddy cricketers appropriately and smartly dressed for the occasion would take center stage as they mimic the adults they just saw with their tiny bats in hands, hopping and skipping around the field until it was time to resume the real game.

Definitely, no real game would be complete without seeing a visitor prance across the field dressed in nothing but their birthday suit, dodging the police officer with their many twist and turns, until they are eventually caught.

So you see, you can appreciate that watching a game of cricket is not limited to just watching the game but it’s about enjoying everything that surrounds it, from the entertainment on and off the field, from those in the party stand to the serious fans. It’s about the mouth watering food, great music and company. Watching cricket in the West Indies is a well rounded experience packed with a little of everything for everyone. Cricket lovely cricket!

The calypso below was written after the West Indies won the

 test match in 1950 against England at Lords

VICTORY CALYPSO – Egbert Moore (“Lord Beginner”)

Cricket lovely Cricket,

At Lord’s where I saw it;

Cricket lovely Cricket,

At Lord’s where I saw it;

Yardley tried his best

But Goddard won the test.

They gave the crowd plenty fun;

Second Test and West Indies won.

 

Chorus:With those two little pals of mine

Ramadhin and Valentine.

 

The King was there well attired,

So they started with Rae and Stollmeyer;

Stolly was hitting balls around the boundary;

But Wardle stopped him at twenty.

Rae had confidence,

So he put up a strong defence;

He saw the King was waiting to see,

So he gave him a century.

 

Chorus:With those two little pals of mine

Ramadhin and Valentine.

 

West Indies first innings total was three-twenty-six

Just as usual

When Bedser bowled Christiani

The whole thing collapsed quite easily;

England then went on,

And made one-hundred-fifty-one;

West Indies then had two-twenty lead

And Goddard said, “That’s nice indeed.”

 

Chorus:With those two little pals of mine

Ramadhin and Valentine.

 

Yardley wasn’t broken-hearted

When the second innings started;

Jenkins was like a target

Getting the first five in his basket.

But Gomez broke him down,

While Walcott licked them around;

He was not out for one-hundred and sixty-eight,

Leaving Yardley to contemplate.

 

Chorus:The bowling was superfine

Ramadhin and Valentine.

 

West Indies was feeling homely,

Their audience had them happy.

When Washbrook’s century had ended,

West Indies voices all blended.

Hats went in the air.

They jumped and shouted without fear;

So at Lord’s was the scenery

Bound to go down in history.

 

Chorus:After all was said and done

Second Test and the West Indies won!

 Want to know more about the game, click the links below to find more details

http://www.cricket-rules.com/

http://www.wikihow.com/Play-Cricket

Think you know about cricket, play these fun trivia games

http://www.funtrivia.com/playquiz/quiz3010232276590.html http://www.funtrivia.com/playquiz/quiz19175315f5140.html

99-Year-Old Sprinter Sets World Record: “I’m Running From Old Age…”

99 year old sprinter

99 year old sprinter

Whats your excuse? Get up and move your body!

Even though Ida Keeling came in last place in the 100 meter race on August 12th, 2014, she took first place in the record books. The 99-year-old great-great-grandmother from New York finished the 100-meter race with a time of 59.8 seconds, becoming the first woman in the 95-99 age group to have completed the event in an internationally certified race, according to her daughter, Shelley Keeling.

“I’m running from old age and arthritis,” Keeling told the local Akron Beacon Journal before the race. “Believe me!” Explaining her routine now, she added: “I try to do everything for about an hour unless I’m tired, because I’m no spring chicken, honey. That’s why I like the sprint — I go as fast as I can and get it over with and feel good about myself.”

Ida, standing 4 feet 6 and weighing 83 pounds, started competitive running at age 67 to help deal with grief over losing her two sons.

“I was so depressed, and my daughter wanted to take me on a mini run,” Keeling said before the race (via the Akron Beacon Journal). “After it was finished, I felt relaxed and relieved.”
“She was sinking deeper and deeper,” Shelley said (via the Akron Beacon Journal). “I said, ‘Mama, you had four kids, but I only have one mother. You’re coming out with me.’ I wasn’t sure if it would work, but I knew I had to try something.”
Keeling lives by herself in a studio apartment and uses the gym twice a week in addition to running and yoga, according to the Akron Beacon Journal. Shelley, 63, is a real estate investor who coaches track at Fieldston School in the Bronx.

Ida has set records when she ran a 60m race in 2011, when she was 95, and again two years later.

Keeling is closing in on triple-digits in age, but she is still an avid fan of exercise and eating healthy. She plans on running the 100-meters again in 2015, this time going for a record in the age 100-104 division.

“Eat for nutrition, not for taste. Do what you need to do, not what you want to do and don’t leave out your daily exercise. Love yourself,” she says.

In a world of excuses, Ida Keeling has every reason not to put herself through strenuous sprinting. She has a dark personal past, a naturally tiny body, arthritis concerns and old age to worry about. But Keeling keeps on running.

 

Health Tip: 10 things you can start today to help shed pounds

1. Accept the fact that you are over weight: many persons are in denial about there weight and body images and avoid the scale at all costs. They ignore the fact that their clothes are fitting tighter or they are purchasing a size higher every other trip to the clothing store. Most time when reality hits it’s almost too late or they encounter health problems. Don’t be another statistic! Face the facts head on and get a reality check. By realizing where you truly are, you are better able to determine where you need or want to be.

2. Make and write down your weight loss goal. When goals are made, it is easier to visualize where you want to go, that goes for any goal or journey and weight loss is no different. Create your personal goal(s) and write them down on paper, paste it in your bed room in clear vision as a daily reminder of what you want to achieve. If possible get pictures of persons with similar weights with which you hope to obtain and place it next to your written goals. Look at your notes and pictures everyday and visualize yourself at that weight. This should give you the extra motivation and encouragement you need in obtain that goal.

3. Take baby steps: Many people start off with a bang when they take on a weight loss journey but seem to loose their way or the stimulus at some point before arriving at their goal. Its not a race so take small steps making small changes gradually. Eventually you can realize all the things you are aiming for once you are focused on exactly what you intend to achieve. At times you may need encouragement from a friend or relative. Reach out to someone who is supportive in your journey to help you get back on track. You can also track your progress with a journal, with pictures or video logging. It is a great way to see how far you have gone and how much more you need to go in your weight loss journey. If you can literally see the progress you are making, you will be more encouraged to continue to the end.

4. Reduce your soda intake: Soda can be addictive, especially those with caffeine like coke. The truth of the matter is that soda is nothing short of carbonated water, sugar and artificial colour. It has no nutritional benefits and can be used as an energy booster in high performance athletes.  It is never advisable to go cold turkey because you will end up craving it. If you are used to drinking 7 sodas a week try cutting it down by 1 or 2 gradually over a few weeks and over time you will notice that you desire for it will start to decrease.

5. Drink more water: Water has many benefits for the body including keeping the skin well hydrated, helping to rid the body of potential harmful toxins and when substituted for soda and drinks full of sugar can promote weight loss. It is recommended that we drink 8-12 glasses of water daily to help keep our skin supple and soft.

6. Reduce the carbohydrate intake and Increase fruit and vegetable portions: There is a misconception that meat causes weight gain but that is a myth. Meat especially white lean meats like chicken breasts and turkey are full of protein which is essential particularly for persons who are lifting weights and those who play high intense sports. The actual culprits of weight gain are the carbohydrate rich foods like white bread, rice, pasta, white potatoes called the complex carbohydrates and sweets, jams and jellies known as simple carbohydrates. Why are they the culprits? The reason is that carbohydrates are sugars which will eventually be converted to energy. The problem with this is if the energy is not being properly used up, it will be stored in the body. If you are not an active person or not exercising  then you will be gaining weight. That is why these are the types of food that should be drastically reduced as much as possible, in turn you will see the weight changes. You can substitute protein intake with peas, beans and eggs

7. Make healthier food choices: Food full of trans fat and salt are bad for your body in more than one ways. Staying clear of fried foods, processed and tin foods can make a big difference in your health. They foods mentioned are usually loaded with fat, cholesterol and salt and can contribute to serious health problems like high blood pressure, high cholesterol, heart attack and stroke. Making healthier choices for instance eating more raw foods like carrots and lettuce, unsalted snacks like nuts and fresh fruits will significantly help you not only with loosing weight but getting a healthier body.

8. Read the labels: This is one thing we can all do that must people don’t do. Just because the front label says all natural that doesn’t make it so. You must read the back label for the fine prints, as it were, for especially the sugar, salt, fat and cholesterol levels. For an adult based on a 2000 caloric intake you should use the follow as a guide line:

Total Fat grams (g) 65
Sugar grams (g) 40
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400

9. Take the stairs: stair climbing is an easy but an effective form of exercise that can assist you in loosing a few extra pounds. Research has shown that stair climbing can be more effective than jogging thus burning more calories in the same time period. Try using the stairs instead of the elevator to get the heart pumping, burning more calories at the same time.

10. Ten minute exercises can make a big difference. There is no specific time to exercise. It all depends on the individuals preference and lifestyle that will determine the time of day. But it has been proven that as little at ten minute of exercise each day can make a big difference in the pounds you shed. Of coarse if you are heavier than you ought to be you will need to step it up a notch of at least 30 minutes everyday. Exercises can include playing a sport, cardio or aerobic work outs, weight lifting, bike riding, swimming and the list goes on. The trick is to find an activity that you will enjoy so that it doesn’t become a chore or task to do. If you are excited about the exercise you are going to do, you will be more willing to take the time out to get it done while getting fit at the some time.

Remember losing weight is not just about getting rid of the extra pounds but it is a life style change with a mind and body shift that is a healthier root to take. It wouldn’t always be easy, especially at the beginning but I urge you to stick with it and in time it will become routine for you.

10 things you can start today to help shed some pounds

1.

Accept the fact that you are overweight:

Many persons are in denial about their weight and body image and thus avoid the scale at all costs. They ignore the fact that their clothes are fitting tighter or they are purchasing a size higher every other trip to the clothing store. Most times, when reality hits it is almost too late or they encounter health problems. Do not be another statistic! Face the facts head on and get a reality check. By realizing where you truly are, you are better able to determine where you need or want to be.

2.

Make a weight loss goal and write it down:

When goals are made, it is easier to visualize where you want to go. This goes for any goal or journey and weight loss is no different. Create your personal goal(s) and put them on paper. Paste it in your bedroom in clear view as a daily reminder of what you want to achieve. If possible, get pictures of persons whose weights are similar to your target weight and place them next to your written goals. Look at your notes and pictures everyday and visualize yourself at that weight. This should give you the extra motivation and encouragement you need to obtain that goal.

3.

Take baby steps:

Many people start off with a bang when they take on a weight loss journey but seem to lose their way or that initial vigour at some point before arriving at their goal. It is not a race. Take small steps, making small gradual changes. Eventually you can accomplish all the things you are aiming for once you are focused on exactly what you intend to achieve. At times you may need encouragement from a friend or relative. Reach out to someone who is supportive in your journey to help you get back on track.

4.

Reduce your soda intake:

Soda can be addictive, especially those with caffeine such as coke. The truth of the matter is that soda is nothing short of carbonated water, sugar and artificial colour. It has no nutritional benefits and can be used as an energy booster in high performance athletes. It is never advisable to go cold turkey because you will still have cravings. If you are used to drinking seven bottle of soda a week, try cutting it down by one or two gradually over a few weeks and over time you will notice that your desire for it will start to decrease.

5.

Drink more water:

Water has many benefits for the body including keeping the skin well hydrated, helping to rid the body of potential harmful toxins and, when substituted for soda and other drinks full of sugar, can help promote weight loss. Persons who drink a lot of water usually have clearer skin, less acne and have an overall glow. It is recommended that we drink 8-12 glasses of water daily to help keep our skin supple and soft. If you have an underlying medical condition that restricts your fluid intake, please contact your doctor or health care provider for further instructions.

6.

Reduce carbohydrate intake and Increase fruit and vegetable portions:

There is a misconception that meat causes weight gain. This is a myth. Meat, especially white lean meats like chicken breast and turkey, are full of protein which is essential particularly for persons who lift weights and those who play high intensity sports. The actual culprits of weight gain are carbohydrate rich foods like white bread, rice, pasta and white potatoes. These are called complex carbohydrates. Sweets, jams and jellies, which are known as simple carbohydrates, are also to blame. Why are these at fault? The reason is that carbohydrates are sugars which will eventually be converted to energy. The problem with this is if the energy is not being properly used up, it will be stored in the body. If you are not an active person or do not exercise regularly, you will gain weight. This is why these are the types of food that should be drastically reduced, as a result of which you will see the weight changes. Peas, beans and eggs are also good sources of protein and can be substituted for meat.

7.

Make healthier food choices:

Food full of trans fat and salt are bad for your body in more ways than one. Staying clear of fried, processed and tin foods can make a big difference to your health. They foods mentioned are usually loaded with fat, cholesterol and salt and can contribute to serious health problems such as high blood pressure, high cholesterol, heart attack and stroke. Making healthier choices such as eating more raw foods like carrots and lettuce, unsalted snacks like nuts and fresh fruits will significantly help you to not only lose weight but also get a healthier body.

8.

Read the labels:

This is one thing we can all do that most people neglect. Just because the front label says “all natural” that doesn’t mean it is. You must read the fine print on the back label for sugar, salt, fat and cholesterol levels. For an adult based on a 2000 caloric intake you should use the following as a guide:

Total Fat grams (g) 65
Sugar grams (g) 40
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400

9.

Take the stairs:

Stair climbing is an easy but an effective form of exercise that can assist you in loosing a few extra pounds and almost anybody can do. Research has shown that stair climbing can be just as effective as jogging thus burning just as much calories in the same time period. Try using the stairs instead of the elevator where and when ever possible to get the heart pumping, burning calories every time.

10.

Ten minute exercises can make a difference:

There is no specific time of day that you should exercise. This will be determined by the individual’s lifestyle and personal preference. It has been proven, however, that as little at ten minutes of exercise each day can make a big difference in the pounds you shed. Of course, if you are heavier than you ought to be, you will need to step it up a notch, exercising at least 30 minutes everyday. Exercises can include playing a sport, cardio or aerobic work outs, weight lifting, bike riding, swimming and the list goes on. The trick is to find an activity that you will enjoy so that it doesn’t become a chore. If you are excited about the exercise you are going to do, you will be more willing to take the time out to get it done, having fun while getting fit.

Remember, losing weight is not just about getting rid of the extra pounds. It is a lifestyle change, a mind and body shift that is a healthier root to take. It will not always be easy, especially at the beginning but I urge you to stick with it and in time it will become routine for you.

Health Tip: Breast milk and Breastfeeding

Breastfeeding is the most natural way to feed your new born baby. Breast milk has many advantages to commercial made products or animal milk, not to mention it is the cheapest way to nourish your child. Of course, due to various reasons, not every mother is able to breast feed her child but, when possible, try strictly breastfeeding your baby for at least 4-6 months before introducing supplementary feeds. Your baby will reap the benefit of it later on in life.

How to breast feed

After wiping your breast with a damp clean cloth or unscented baby wipe, turn your baby’s whole body toward you, chest to chest or belly to belly. Touch your baby’s upper lip with your nipple and, when she opens her mouth wide, pull her onto your breast, holding your breast for support. Her mouth should cover not just the nipple but as much of the areola (or the darker area around the nipple) as possible.

Benefits of breastfeeding

– It’s Natural: Breastfeeding is the most natural way to feed you baby

– It is economical

– Creates bonding between mother and child

– It is the safest method of feeding

– Breast milk is Sterile

– Adequate temperature: breast milk is at the perfect temperature for baby

-It is healthier

– Breast milk is easier to digest compared to commercial feeds or animal milk like cow’s or goat’s milk

– It is comforting and relaxing: both mother and baby can feel a sense of calm and easy once breast feeding is done correctly

– It is convenient (particularly at nights): instead of dragging yourself out of bed to mix a bottle of formula, the nursing mother can simple turn to her side while lying comfortably in bed and breast feed her baby

How often should you breast feed?

Babies should be fed on demand. The more you nurse, the more milk is produced. Eight to twelve feedings in 24 hours is normal. Feed newborns whenever they show early signs of hunger like increased alertness or activity, mouthing, or rooting around for your nipple Crying is a late sign of hunger, you should start feeding your baby before crying.

During the first few days of baby’s life, you may have to gently wake your baby to begin nursing, and he may fall asleep again mid-feeding. To keep him awake during feedings, you may want to remove a layer of clothing or gently tap the feet or move the head to make sure your baby is eating often enough, wake him up if it’s been 2-3 hours since the last feed.

Getting comfortable

Since feedings can take up to 40 min or more at a time, pick a cozy spot for you and your baby. Hold the baby in a position that won’t leave your arms and back sore. Support the back of your baby’s head with your hand. The position you choose really depends on what’s comfortable for you. If you are sitting, a nursing pillow can be a big help in supporting your baby. Footstools are helpful in getting comfortable.

Don’t start the feeding until you and your baby are comfortable since you will be in that position for a while.

Challenges

– Mother may not be able to breastfeed because they may be taking certain meditation, recuperating from severe illness or surgery, on radiation therapy, not the biological mother etc.

– Mothers must be patient, breast feeding can be stressful or tiring especially for first time mothers and sometimes for baby

– New born may not latch on right away

– Insufficient quantity of milk because of poor diet or eating habits on the mothers part, inadequate fluid intake for sufficient milk production, 1st few days of breast feeding

– Over supply of milk causing block ducts in the breast

– Nursing mother has less freedom to get daily tasks done

– It may be painful for mothers breasts especially if not done correctly or during the first week when the uterus is contracting with every feed

– Inverted or very large nipples can be a challenge for baby making difficult to feed

– Engorgement of breasts when there is an over production of milk or insufficient emptying of the same

– Breast Infection or absent breasts

– Baby with certain illnesses or conditions like jaundice (the yellowing of the skin), cleft lip/palate (abnormality of mouth or lip), reflux, born prematurely may have difficulty breast feeding or restrained to do so for other reasons

– Multiple births

Benefits for Baby

– Breast-fed children are more resistant to diseases and infections early in life compared to formula-fed children

– Breast-fed children are less likely to contract certain diseases later in life

– Easier to digest compared to cow’s milk and formula

– Colostrum (the watery fluid coming from the breasts) produced in the first few days of breastfeeding contains important nutrients and antibodies essential for baby may not be sufficient to fill the new born

Benefits for Mother

– Reduces the risk of certain diseases (breast/ovarian cancer, diabetes, post partum depression, osteoporosis)

– It causes the uterus to contract into its normal position and size

– Promotes weight loss

– Is a form of contraceptive

Alternatives to breastfeeding

– Bottle feeding

– Cup feeding

– Spoon feeding

– Syringe feeding

In summary “Breast is Best” for both the nursing mom and baby. It creates bonding between mother and child and there are so many benefits for both. So when possible breast feed your baby as much as he demands it in the first few months of life. Always consult with your doctor or health care provider before starting any medication if you are breastfeeding to ensure that it is safe.

Health Tip: High Cholesterol


Also known as high cholesterol, hypercholesterolemia occurs when the total cholesterol level in the blood is above the normal limits. Similar to High blood pressure, there are no symptoms associated with this disorder. The only way to know if you have high cholesterol is by taking a blood test.

Cholesterol Levels:
Normal: less than 200 mg/dL
Moderately high: between 200 to 239 mg/dL
Very High: 240 mg/dL or more

What is Cholesterol?
Cholesterol is an important fat found in the body which is a component of the outer layer of the cells. It is produced naturally by the liver and has many important functions which include acting as a filter determining which set of molecules can pass through the cells in the body and which cannot. It converts sunlight to vitamin D which is essential for bone strength. It is very important in hormone production in the body of both men and women. It helps in the production of bile which is also secreted by the liver and stored in the gall bladder and aids in the digestion of food in the intestines. It also acts as a cushion for nerve fibers.

Who is at risk:
– Persons with poor eating habits such as a diet high in fat intake.
– Overweight and obese persons.
– Persons who are not very active or mobile.
– Persons with a strong family history of high cholesterol or heart diseases.
– Smokers and heavy alcohol drinkers.
– Persons with chronic illnesses like High Blood pressure and Diabetes.

Possible complications of high cholesterol:
– Atherosclerosis: This is the most common complication of high cholesterol. It is the narrowing of the arteries in the body due to plaque build-up and thickening of the arterial walls. The arteries are those blood vessels that carry blood away from the heart.

– Increase of coronary and heart disease risk which could lead to angina or heart attacks. Angina is a type of chest pain that is caused by a lack of blood flow to the heart muscle, generally due to obstruction or muscle spasms. If left untreated it could progress to a heart attack.

A heart attack or myocardial infarction occurs when cells of the heart die due to an obstruction of blood flow to it via the coronary arteries, (the vessels that take blood to the heart.)

– Stroke: Strokes occur when there is either a hemorrhage (bleed) or blood clot in the vessels of the brain reducing the blood or oxygen flow to it.

Reducing your risk or High Cholesterol Level
Like most other diseases the road to recovery or treatment begins with life style changes such as the following:
– Lose weight if you are over weight
– Become more active: create a weekly exercise routine that best suites you and your daily life
– Reduce or eliminate trans fat like fried food from your diet and incorporate more whole grains, fruits and vegetables
– Stop smoking
– Reduce or eliminate alcohol consumption.
– Control any underlying diseases you may have.

If all of the above fails, your doctor may decide to start you on medication if you have been diagnosed with hypercholesterolemia depending on your age and any underlying illness that you may already have.

Always consult your doctor before starting any type of medication. Be sure to mention any medical condition you may have or medication you may be currently taking.