Has winter sucked the moisture right out of you?

I  moved here a couple years ago and my skin has taken a beating. I use a humidifier in my bedroom during the night and that has made a bit of a difference.  I drink water throughout the day.  Winter is in full force and my hands are a tale tell sign with all the cracks and splits.  Here are 5 tips that serves as a reminder to take better care of your skin.

1) Protect Yourself - Wear vinyl or rubber gloves when you do chores around the house like washing dishes, mopping, cleaning the bathrooms, and doing yard work. And never leave the house without warm winter gloves — cold air and low humidity can make dry skin even worse. I try to do this one but I love to feel what I'm touching, especially when gardening.  Do you ever start out with gloves on and seem to get the gloves stuck on everything and then you take them off?
2) Keep Things Moist - Lock in moisture by applying moisturizer daily after showering, and right before going to bed. I do this faithfully after showering, I never thought to do it before bed.
3) Not So Hot - The more water your skin is exposed to, the more moisture is lost. That' especially true for the hot water many people turn to in the colder months. So try to keep showers and baths under 10 minutes, and use warm water instead of hot. I do love a good hot shower and I know its not good for my skin.  I love to stand in a hot shower and lett the water roll down my neck and shoulders, it feels so good but I do pay the price afterwards.
4) Cleanse Wisely - In the shower, use a mild body wash that doesn't strip skin of its natural oils. A small amount of a creamy, nonfoaming cleanser is best for people with dry skin. I love using natural soaps and when I don't or when I am travelling and use other soaps, I really notice the difference in my skin and how much more my skin itches.
5) Say No to Certain Foods, Yes to Others - Foods high in salt and caffeine have a diuretic effect, which means they take water out of your body, including your skin. To promote circulation and fight dryness, enjoy foods that are high in omega-3 fatty acids, like salmon and certain other fish, walnuts, flax seeds, and tofu. I don't eat too much salt and never add it to anything but I do like drinking my 2 cups of coffee.  I also try to eat more foods with omega 3.  If you don't get the omega 3 in your foods, you can take a supplement, just make sure it is of great quality.

Of course as with anything else common sense tells us we already know what we should be doing. I hope these 5 tips help you.  For more tips, articles you can sign up Power by Choice newsletter.

Quality over quantity hmmmm

I own a personal training business and I am constantly thinking of ways to offer a better service to my clients. I have recently revamped my business model to shy away from my "boot camp" image.  I don't have any misgivings about offering boot camps, but as a Certified Personal Trainer and one who believes in quality over quantity, I felt the need to differentiate what I provide.  There are clientele that are best suited to attend boot camps and  clientele who should NOT.  I train those clients who should not.  Why?

Do you know someone that may have joined a boot camp or a gym, attended faithfully everyday for a month or so and then you find out they pulled a muscle or sprained something?   I am not advocating that boot camps or gyms hurt people, but I do believe the client who hasn't exercised in years needs more personal attention.   One of the concepts of a boot camp or group x class is sheer numbers.  Have you been to an group exercise class at the local gym?  Isn't it usually packed body to body, especially if it's a popular class?  Do you think those members are getting the much needed attention they should as a person just starting an exercise routine again?  At this point, you may be thinking to yourself; probably not.

Why is it important to get more personal attention?  After years of inactivity, you probably shouldn't be training so hard.  Do you look at the guy over in the corner and think to yourself "he looks to be about as old as me and I can lift that much too". I specialize in working with women, who have never walked into a gym.  Women have a tendency to do cardio only and need to know it is just as important to do strength training as well. Many people do not know what they should be doing either and that is a great time for a professional to help them get started.

When you think of a boot camp instructor, does someone dressed in military fatigues and screaming orders at you come to mind?  Now of course all boot camp instructors are not like that, but they do exist.  Have you seen 30-40 people in a group doing push ups and look like worms moving up and down.  That is how people get hurt.  All exercises should be modified and corrected according to the fitness level.  If you have a ratio of 1 to 40, how can you possibly get the much needed attention or modifications?   You can't.

Having a lower quantity allows more time to focus on quality; and also allows more time for connection through comments and corrections. Safety is key to sticking with your exercise routine and making it a lifestyle change.  In this way, it’s not about building a large community; it’s about fostering an engaged one. As far as I’m concerned, there’s no greater success than that.

I offer a Fitness 101 Back to the Basics program designed to get you started, once you complete the 12 week program, you can safely join a gym and know exactly what you should do and how you should it.
For more information and to buy scroll to right side of this page.

Charley horse's can hurt like .... steps to relieve the pain.

What is the first thing you want to do when you get a charley horse?  Jump up and start walking around, well after you scream or cry first.  It’s happened to practically everyone: A sudden, painful cramp in your leg or foot startles you awake in the middle of the night. Studies suggest that one-third to one-half of people over 60 get these involuntary muscle contractions on a regular basis, and their frequency may increase with age. Lasting anywhere from a few seconds to several excruciating minutes, cramps occur when irritated nerves send muscles a signal to repeatedly contract.

I find it better to do a little self massage on the area, hard to think about when the muscle is so tight and touching it is probably the last thing you really want to do.  Try it, the next time it happens, calm down, take deep breathes in and out and massage the area.

No one knows for sure exactly what causes cramps in otherwise healthy adults, but a number of risk factors may make older people more susceptible, says Basil Eldadah, M.D., program officer at the National Institute on Aging. These include deficiencies in key minerals, not getting enough to drink, poor muscle conditioning and certain medications. Though leg cramps aren’t typically life-threatening, he says, it’s a good idea to consult with your doctor to be sure they aren’t related to an underlying condition.

So how can you keep muscle spasms from interrupting your sleep and generally interfering with your quality of life? Don’t reach for quinine, a drug prescribed for leg cramps since the 1940s. The U.S. Food and Drug Administration now warns against its use because of potentially serious side effects. Instead, try these tips.

• Stretch - If you’re in the throes of a cramp, stretching can provide relief. For a foot or calf cramp, sit or lie down and flex the toes of the affected leg or foot upward toward your nose, says Eldadah. This action works by pulling the calf and foot muscles in the opposite direction of the contracted muscles. Massaging the area could minimize discomfort too.  Studies looking at whether stretching can prevent nighttime cramps yield mixed results. Still, some experts recommend loosening muscles that are prone to cramping by doing stretches before bed. “Stretching may help and it has minimal risk,” says Eldadah.  The Centers for Disease Control and Prevention promotes additional stretches, tailored for older adults, that concentrate on the calf muscles, the quadriceps muscles in the front of the leg and the hamstring muscles in the back.
• Check Your meds - A recent study published in the Archives of Internal Medicine found that several diuretics (used to treat hypertension), statins (used to treat high blood cholesterol) and long-acting beta agonists (used to treat chronic obstructive pulmonary disease among other conditions) may worsen nocturnal cramps. If cramps become a problem after you’ve started taking one of these types of medications, talk to your doctor about your symptoms
• Check your electrolytes - Muscle cramps have been linked with low levels of potassium, calcium and magnesium. Though research has not confirmed that a diet rich in these minerals helps fend off cramps, it may well help. Bananas and oranges, which are often associated with cramp relief, are high in potassium; brown rice, almonds and avocados are good sources of magnesium; and spinach contains all three minerals.
• Get enough to drink - Studies have not proven that dehydration causes leg cramps, but it may contribute to them. As we age, we become less sensitive to thirst and often drink less as a result. Remember to drink water during and after a workout.
• Loosen the covers - Standing, sitting or lying in certain positions can aggravate muscles and lead to cramps. Sleeping on your back under covers that are tightly tucked in can press down your toes, possibly causing calf and foot muscles to tighten, and cramp. The University of California at Berkeley’s Complete Home Wellness Handbook recommends sleeping on your side with your knees bent or loosening sheets and blankets to keep them from weighing down your feet.
• Wear comfortable shoes - People with flat feet may be more vulnerable to foot and leg cramps, so wearing footwear with good arch supports is important, notes the Harvard Medical School Family Health Guide. Also, try to avoid high heels, which can stress foot and calf muscles by keeping them in a shortened or tightened position for long periods of time.

Leg Cramp or Restless Leg Syndrome?  Like leg cramps, restless leg syndrome (RLS) is more common in older adults and frequently occurs at night. However, the two conditions have very different symptoms. The primary symptom of RLS is an uncontrollable urge to walk or move your legs that may last for an hour or more. Leg cramps are painful and usually last a few seconds or minutes. RLS sufferers also experience crawling, aching and tingling sensations, usually in their lower legs.

If you need help with an exercise or stretching program to get you started again, visit Power By Choice for more information.

Silent killer among women

Heart disease kills more women than all cancers combined, yet we pay more attention to signs for cancer.  Interview with Dr Nancy Snyderman

Listen to your bodies and if anything is out of the norm, get checked out immediately.  42% of women arriving at the hospital, don't have the  typical red flag symptoms that a male has.
Here are the atypical symptoms;

• shortness of breath
• nausea
• cold sweats
• pain in the jaw
• heart burn
• extreme fatigue
• light headedness

Do you see chest pains on this list?  No and research has shown that only 50% of women that believe they may be having a heart attack will actually call 911.

Don't wait until it's too late.  Is it worth a visit to the hospital to save your life or a visit to the morgue?  Knowing the symptoms is the first step, actually taking action is your life saving step.  

Visit Power By Choice for tips, motivation, articles and information on how to better care for yourself.

New Guide to Who Really Shouldn't Eat Gluten

You've got abdominal pains, bloating, fatigue and foggy thinking. You feel worse after eating wheat or other foods with gluten, and better when you avoid them.

A report is calling for a new classification system for gluten-related disorders, including celiac disease; dermatitis herpetiformis; gluten ataxia; wheat allergy and gluten sensitivity. Melinda Beck has details on Lunch Break.

Is it a wheat allergy, celiac disease or the power of suggestion, given all the buzz around gluten-free diets? Or might it be an ailment medicine doesn't officially recognize yet?

Aiming to clarify the situation, a group of 15 experts from seven countries is proposing a new classification system for the gluten-related disorders plaguing a growing number of people around the world for unknown reasons.

The proposal defines a spectrum of illnesses based on the kind of immune defenses people mount to gluten, from wheat allergies to autoimmune responses, such as celiac disease, in which the body mistakenly attacks its own tissue.

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More on Understanding Gluten Disorders

Other autoimmune forms include dermatitis herpetiformis, which causes itchy skin lesions, and gluten ataxia, which affects brain tissue, resulting in unsteady gait and lack of motor control.

The experts also propose a third category for "gluten sensitivity," in which patients report the same symptoms as celiac disease but test negative for telltale antibodies. Some doctors have dismissed such complaints as imaginary, or fueled by the boom in gluten-free foods.

U.S. sales of gluten-free foods grew to $2.3 billion in 2010, more than doubling from 2006, according to Packaged Facts. The market-research firm surveyed 277 consumers of gluten-free products in 2010, and nearly half said they perceived them as "generally healthier."

"Confusion about gluten sensitivity has been rampant," says Alessio Fasano, director of the University of Maryland's Center for Celiac Research and a co-author of the proposal, published this week in the journal BMC Medicine. "That prompted a few of us to say, 'Let's put some facts on the table to assess what's known and what's not known.' "

The proposal—partly supported by a maker of gluten-free products, Italy's Dr. Schär AG—also spells out diagnostic criteria to help physicians determine which, if any, disorder a patient suffers from. "It is well possible that many individuals are on a gluten-free diet for no sound medical reasons," the authors note.

The American Gastroenterological Association says that much more needs to be known about gluten sensitivity before official guidelines can be devised—including how many people suffer from it and to what degree.

About 1% of people in the U.S. have celiac disease, a fourfold increase over the past 50 years. Some gastroenterologists say that for every patient with celiac disease, they see six to eight who have the same symptoms, but without the tell-tale antibodies or intestinal damage needed to confirm celiac.

Evidence is mounting that gluten sensitivity does exist. Dr. Fasano and colleagues last year compared blood samples and intestinal biopsies from people with suspected gluten sensitivity to those with confirmed celiac disease and healthy controls, and found distinct differences in each.

And in a study published last year, researchers in Australia showed in a double-blind, placebo-controlled trial that subjects with suspected gluten sensitivity had substantially fewer symptoms on a gluten-free diet than control subjects who unknowingly ingested gluten.

"Many physicians would roll their eyes and say, 'God, another crazy person with food sensitivities,' " says Peter Green, director of the Celiac Disease Center at Columbia University and a co-author of the proposal. "It's only now that studies are coming out showing that there's something real about gluten sensitivity." In fact, he notes that patients with gluten sensitivity often have even more severe symptoms than those with celiac disease, which is frequently "silent" or asymptomatic, even though antibodies to gluten are slowly damaging their intestinal tracts. That's partly why celiac disease is underdiagnosed, he says.

Confusing the picture further are private labs that offer tests of stool or saliva that they say can definitively diagnose gluten sensitivity. Experts say that such tests haven't been validated and shouldn't be relied on for a diagnosis. "If anyone claims they have a test that is specifically for gluten sensitivity, there is no such thing, though I'm not ruling it out in the future," says Dr. Fasano.

Classifying the Symptoms

Gluten-related disorders are rising around the world. One group of international experts has proposed classifying them based on the kind of defenses the body mounts.

Wheat allergy Can affect skin, gastrointestinal tract or respiratory tract

Symptoms: Hives, nasal and chest congestion, nausea, vomiting, anaphylaxis

Prevalence: Less than 1% of children, most outgrow it

Diagnosis: Blood and skin prick reveal IgE antibodies; food challenge

Treatment: Avoid wheat products

Celiac disease Antibodies to gluten damage intestinal villi needed to absorb food

Symptoms: Abdominal pain, bloating, diarrhea, fatigue, osteoporosis, cancer; can also be asymptomatic

Prevalence: 1% of adults of European descent, up fourfold in 50 years

Diagnosis: Gene tests show HLA-DQ2 or HLA-DQ8 variations; blood tests reveal tTGA or EMA antibodies; biopsy shows villi damage

Treatment: Strict gluten-free diet can reverse symptoms

Gluten ataxia Antibodies to gluten attack cerebellum

Symptoms: Loss of balance and coordination; few GI symptoms

Prevalence: Gluten may be the cause of ataxia in a fifth of all sufferers of the ailment

Diagnosis: Blood tests show tTG6 and AGA antibodies; brain images are abnormal

Treatment: Gluten-free diet may stabilize ataxia but some damage may be irreversible

Gluten Sensitivity Gluten may trigger a primitive immune defense

Symptoms: similar to celiac disease without villi damage; foggy thinking, mood swings

Prevalence: Unknown

Diagnosis: Rule out celiac disease and wheat allergies; possible AGA antibodies in blood; symptoms ease when avoiding gluten

Treatment: Avoiding gluten, though small amounts on occasion may not cause problems

Sources: BMC Medicine, WSJ reporting

He and other researchers are hoping to find a biomarker that can officially diagnose gluten sensitivity. But for now, the proposal notes, it can only be diagnosed by ruling out the other disorders. Specifically, it says that physicians should suspect gluten sensitivity when patients complain of abdominal pain, bloating, diarrhea, constipation, anemia and other celiac symptoms, but don't have wheat allergies or the antibodies seen with celiac disease. If a biopsy is done, it generally won't show damage to the intestinal villi.

Only about half of people with gluten sensitivity have one of the two gene variations seen in virtually all celiac patients, so gene tests can rule out celiac, but not diagnose gluten sensitivity conclusively. (The blood tests cost about $100; the gene test about $300, and the biopsy $600 or more.)

Ultimately, the best test for gluten sensitivity is to see whether symptoms improve on a gluten-free diet. To avoid the power of suggestion, some doctors give patients blind tests with foods that may or may not contain hidden gluten.

Experts urge people who suspect they have problems with gluten to be tested for celiac disease before going gluten-free on their own. Otherwise, with no gluten to react to, their blood tests will show false negatives.

"This is the single biggest problem I see, and I see it every day in practice," says Joseph Murray, a celiac expert at the Mayo Clinic in Rochester, Minn.

Convincing patients who feel better to go back on gluten for testing purposes may be a hard sell. But getting a firm diagnosis is crucial, experts say, because those with celiac disease need to be on a strict gluten-free diet for the rest of their lives, or risk long-term complications including osteoporosis, infertility and some cancers. Those with gluten sensitivity may be able to eat small quantities occasionally without problems.

Cynthia Kupper, executive director of the nonprofit Gluten Intolerance Group, suggests that rather than going gluten-free on their own, people who suspect they have a gluten disorder should first keep a food diary to see if their symptoms occur shortly after consuming it. She also notes that a gluten-free diet isn't necessarily healthier, with many gluten-free products having more fat and calories than the foods they replace.

She welcomes the new classification system—in part because she sees the range of gluten disorders in her own family: She has celiac disease. Her daughter shows no signs of it, but her granddaughter has severe symptoms whenever she eats anything with gluten in it, even though tests for celiac are negative.

"When you take her off gluten, she becomes a happy child again. She's not popping Pepto-Bismol like it's candy," Ms. Kupper says.

Melinda Beck Wall Street Journal online.
For more interesting articles visit Power By Choice

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Fat Cells – Turning Foes Into Friends

We always look at our fat cells as the enemy – making our pants too tight, causing unsightly bulges under our shirts, and stubbornly sticking to that area below our belly buttons.

I want to propose a radical idea to you…make friends with your fat, take care of it, and fix it.

An ugly truth is that you’re stuck with the fat cells you have, so why not make the best of a bad situation?

Why? Because your fat cells can actually help you lose weight. You may be thinking “How could that even be possible?!”

Simple! Your fat cells don’t just sit there.

They actually release their own unique hormones, which scientists call adipokines, which help regulate your body weight.

When these hormones aren’t optimized, weight loss is harder; but optimize them, and they will help you lose weight faster.

Here are three ways you can optimize these hormones for more efficient weight loss.

1. Move More – Studies show that moving more (fidget more, take more steps, exercise, etc.) is associated with having higher levels of the adipokine adiponectin.

Adiponectin is your lean body hormone.

Getting your fat cells to release more adiponectin will cause your muscles to soak up more energy (out competing fat cells) and allow you to burn more calories.
2. Eat More Antioxidant-Rich Foods – If you are overweight, then you probably already have high enough levels of the hormone leptin, a hormone that signals your brain and regulates your body weight and appetite.

The problem is that your brain isn’t getting the signal.

Researchers believe that antioxidants are the key to re-sensitizing the brain to leptin.

Eating more antioxidant-rich foods like raspberries and blueberries will get you started on the right track.
3. Sleep More – It may sound counterintuitive, but sleeping more may actually help you lose more weight.

Research shows that it doesn’t take too many nights of not sleeping enough before your fat cells start to release less leptin (remember the more leptin, the better).

Sleeping more should be the easiest of all these fat cell fixes. Just turn the TV off and get to bed!

Put these three simple steps into action and starting fixing how your fat cells are functioning.

This will get your fat cells working for you, actually help you lose weight, and not the other way around.


For more interesting articles, tips and specials visit Power By Choice

Age is mind over matter

Do you feel like you haven't enough energy to work out like you used to? As we get older we need to adjust our workouts according to our age, now that isn't all inclusive because everyone has a different fitness background and fitness level. There are things that do need to be taken into consideration when designing a workout program like; age, fitness level, medical issues, time devoted to exercise and commitment level.

Long, slow cardio is what we use to do, spending hours on the treadmill or elliptical, wasting away our life in an attempt to shave off a few extra pounds. Research now has it, that interval or high intensity training is more efficient, both time and energy wise.  You can do this type of training even after the age of 50, but again it may need to be modified and progressions given depending on your situation.

Walking is very beneficial especially when you do it outside.  Walking out in nature is much better on your mind and spirit too, you can breathe in the fresher air, listen to the birds and look at the great scenery.  Walking outside also helps with balance because you aren't just walking on level ground at all times.

Strength training is very important for building up your bone mass, something you start to lose as you age and your hormones start to decline.  Strength training also helps build up your muscle, which helps you stay more mobile and active.

Flexibility keeps you limber.  Remember watching an older person and they shuffle across the room, barely picking up their feet.  Flexibility helps you walk normally.

Balance is very important as we age, we are bound to fall more as we get older, but the more you work on your balance the better you are at catching yourself from falling.

Don't discount and use your age as an excuse to stay out of shape.  I trained a 92 year old woman for a year since being here in Colorado Springs and I plan on being in the best shape I can be at that age too.  I currently have a 77 year old that just started a program and I would never have guessed she was 77.  You can start an exercise program at any time in your life.  Never consider it too late.

If you or someone you know has doubts about what they can do, please do not hestitate to contact me, I would love to see the ah ha in their eyes when they accomplish much more than they thought possible.