Josh Perez Fitness

Acute pain is pain that is sharp and sudden, and usually is caused by an illness, injury, or surgery. Self-care for pain is often common sense. If you’re working with a doctor to relieve acute pain, you’re most likely taking over-the-counter or prescribed pain medications at appropriate intervals, as well as resting and applying heat or cold to your aches. But you can do even more to heal and strengthen your body on your own through self-care techniques.

Here are some tips on how to manage acute pain:

Don’t do too much: Rest is one of the best treatments for acute pain! Give your injuries time to heal, chances are it will resolve itself within a reasonable amount of time. Some joints can be aggravated by overuse. If you do too much in a day, you might suffer at night. Plan your activities so that you’re not likely to cause yourself pain from straining injured body parts. If you have to undertake a prolonged activity that might cause pain, plan to take breaks along the way.

Start exercising: As long as your doctor, physical therapist, fitness professional approves, you should engage in regular exercise to strengthen your muscles and your cardiovascular system. If you’re in good physical shape, you’re less likely to injure yourself and feel pain from your daily tasks. Muscle fatigue can contribute to injury, which in turn can cause acute pain.

Ask for help: If your pain doesn’t go away within a reasonable amount of time, you should seek the advice of a doctor. Acute pain is often a signal that something is wrong. When the pain persists beyond the healing process or beyond the time expected for healing, it becomes a chronic pain condition and there are numerous modalities to treat that. Options for treating chronic pain include prescription medications, physical therapy, injection or infusion therapies, and complementary and alternative therapies like therapeutic massage and acupuncture, or even sitting in your own massage chair.

Reduce stressors: Studies have shown that stress can exacerbate pain. You may not be able to control the causes of your stress — such as traffic or catching a cold, but you can make improvements by planning ahead. For example, get a flu shot to reduce your chances of getting the flu, or arrange your work schedule, errand-running, and doctors’ appointments so you avoid peak traffic times.

The best way to control acute pain is to keep it from getting worse. If you exercise some common sense and stay in good physical shape, you will find it easier to cope with acute pain.

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Here are some common misconceptions about this Valentine’s Day or any other chocolate loving holiday, along with some facts to set the record straight.

A daily serving of dark chocolate, which contains more antioxidants than milk chocolate, can also help lower blood pressure and improve insulin resistance according to a joint study between Tufts University in Boston and the University of L’Aquila in Italy. The findings do not suggest that people with high blood pressure consume dark chocolate in lieu of taking their prescribed medication, but that the flavor in dark chocolate may have a positive effect on blood pressure and insulin resistance.

Myth: Chocolate is high in caffeine.
Fact: While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)

Myth: Chocolate is loaded with saturated fat and is bad for your cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. In fact, eating a 1.8 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.

Myth: Chocolate lacks any nutritional value.
Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.

Myth: Chocolate causes cavities.
Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.

Myth: Chocolate causes headaches.
Fact: While sited as a common cause of migraines, a study by the University of Pittsburgh has shown no link between chocolate and headaches. The results of that double-blind study of 63 participants known to suffer chronic headaches were published in the neurology journal Cephalalgia. Chronic headaches were once thought to be caused by amines in foods (including histamine and beta-phenylethylamine) such as cheddar cheese, peanuts, cured meats, chocolate and alcohol, but this study eliminated chocolate as a possible headache cause.

Myth: Chocolate causes acne.
Fact: Regardless of what your parents or grandparents may still say, studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin.

Myth: Chocolate causes weight gain.
Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, which is low enough to be a part of a weight control diet if other high-calorie foods are eliminated. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.

Chocolate’s bad reputation is slowly changing and research now shows that chocolate can be a part of an overall healthy lifestyle, when consumed in moderation. If you keep your portion sizes small and select dark chocolate whenever possible, the occasional treat can be a guilt-free part of your nutrition plan.

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If you’re serious about losing weight and getting fit, you need to be serious about making your home workouts count. No matter how small your apartment or home, designate a specific workout area. This will be the place you head to when it’s time for your scheduled workout. Clear the area of any clutter or distractions — including television and movies. You won’t be concentrating on your movements if you’re in the middle of watching your favorite movie or even watching your kid(s) play.

Kick Up The volume:
Music is the one distraction that can actually help you exercise better. It gets your blood pumping and boosts your enthusiasm for working out. Skip the elevator music and choose tunes with a moderate-to-fast beat to really get you moving. If the lyrics are motivating, that’s even better. In fact, create your own exercise music mix from your iTunes library.

Keep Track:
Even though you’ll be working out five days a week, it can be hard to remember exactly how much weight you used for each of the movements. So keep track by writing it down! Keeping a record of your workouts can also be quite motivating. Your Journal is a great tool to help you with this. You’ll be able to take a look back at your progress and see how much you’ve accomplished. Or perhaps if you didn’t lose the weight you wanted, it’s still fun to see how much strength you have gained.

Form Is Everything:
Pay close attention to the descriptions of the exercises and their accompanying photos. It’s okay to perform the movements slowly if you need to in order to get them right — it’s better than doing them inaccurately. Try not to use momentum or leverage to complete the moves — you’ll only be cheating yourself. If it helps you to see it on paper, remember that every exercise can be printed out.

Take A Few Seconds:
If you are feeling too wiped to complete an exercise set, take a break. Sit down on a ball and catch your breath for a few minutes, and then resume your workout where you left off. And if you have to, switch to a lighter weight to finish up the set. Be patient with yourself and allow your strength to increase gradually, and you’ll be pleased with the results you will see!

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(HealthDay News) — Insomnia — the inability to fall asleep or stay asleep — can occur once in a while, or become chronic. It affects more women than men.

For treating insomnia the U.S. Department of Health and Human Services offers these suggestions to help overcome insomnia:

• Talk to your doctor about identifying any underlying medical problems or mental health issues.
• Examine your daily routine for activities that may be affecting your sleep, including drinking alcohol or caffeine.
• Talk to your doctor about the risks and benefits of using sleeping pills for a short time.
• Try working out in the morning, at least a solid hour of weight training and cardio conditioning.
• Try methods such relaxation therapy, sleep restriction therapy and reconditioning.

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We all know the pleasures of a eating a good meal and how that can be followed by discomfort around the belt buckle when we’ve eaten too much. While occasional episodes of feeling bloated after eating are the price we pay for overindulgence, for some people this unpleasant sensation is an all too common occurrence. With the right nutrition adjustments and simple changes in eating habits, it is possible to enjoy food and feel good afterward.

Feeling that uncomfortable, bloated-after-eating feeling is typically caused by too much intestinal gas and or excessive contents in the intestine. This in turn makes the stomach swell and feel tight. The exact cause of bloating, however, can vary from individual to individual. Some people feel bloated after eating because they simply ate too much. The more a person eats, the longer it takes for the food to move from the stomach to the small intestine for digestion and the more bloated after eating you can feel. Or you may be sensitive to certain types of food and spices.

For people who are lactose-intolerant, consuming regular milk and dairy products can cause discomfort. In addition, too much fiber in your diet can contribute to bloating after eating.

“High fiber intakes are not a problem if you are used to them, but going from a low to high [fiber diet] too rapidly can cause temporary discomfort in some people,” says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet (Workman). You definitely want to enjoy the health benefits of a high-fiber diet, but add fiber to your diet more gradually if you think that’s the source of your bloated feeling.

The number of calories you eat can also be a trigger. The body secretes hormones from the walls of the intestines that can cause nausea and bloating when too many calories are consumed. Try eating four to six small meals rather than three large meals a day. “Eating smaller meals can help prevent bloating,” says Joan Salge Blake, RD, clinical associate professor in the department of health sciences at Boston University. “And slow down!” Eating or drinking too quickly can cause excess air to be swallowed, which contributes to the problem, she says.

In addition, watch what you eat. “Fatty foods take longer to digest,” says Lona Sandon, RD, assistant professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. “Also, vegetables like broccoli, cauliflower, and beans can cause more gas to be formed when digested in the small intestine.” Of course, this doesn’t mean you should avoid these healthful choices, just try to eat smaller portions of them at each sitting to see if that helps your body digest them more easily.

Here are some tips to relieve bloating after eating:

• Drink plenty of fluids, like water, to aid digestion. Sip slowly throughout the day, however; don’t chug. as that will defeat the purpose.
• Carbonated beverages and drinks like coffee that have a diuretic effect don’t count.
• Consider adding some probiotic yogurts to your diet to encourage a healthy digestive tract. Keep in mind it may take a few weeks to notice its positive effects.
• Take a walk after you eat and get adequate exercise on a regular basis; both can ease bloating and help with overall digestion.

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Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? This bacteria, commonly referred to as probiotics (which means “pro-life”), help reduce the growth of harmful bacteria and promote a healthy digestive system. Probiotics are live bacteria with clinically-documented health benefits. It appears that when the digestive system is kept healthy, other body systems greatly benefit as well.

Health Benefits:

• Protect against infection
• Enhance and boost the immune system
• Promote and improve digestive health
• Promote urinary and genital health
• Assist in the management of inflammation
• Alleviate diarrhea caused by antibiotic treatments
• Help alleviate symptoms of lactose intolerance
• Improve some types of eczema in infants and children
• Reduce cholesterol levels
• Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources

• Yogurt
• Drinkable, squeezable yogurts
• Fermented milk such as sweet acidophilus milk
• Kefir
• Fluid milk with added probiotics

Through fermentation, probiotics enhance the flavor and texture of these particular dairy products. Dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines.

Raw (unpasteurized) yogurt is loaded with bacteria. Most yogurts today are pasteurized and these bacteria are killed. However, some friendly bacteria are added back. Look for a yogurt that contains the “live and active culture” sign on the label. Pay close attention to the expiration date because these live bacterial cultures can diminish with time.

Probiotic Supplements

Probiotic supplements are available in a variety of forms, such as freeze dried powder, capsules, wafers, and liquids. Remember to exercise caution before using a probiotic supplement. The Food and Drug Administration (FDA) does not regulate supplements in the same way as it regulates medication. Legally, manufacturers can sell supplements, even with little or no research on how well it works or how safe it is. Supplement and medication reactions can occur, therefore seek the guidance of your health care provider before using any probiotic supplement.

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Compare The Top 7 Online Diets For 2009

According to the U.S. Surgeon General’s report obesity is responsible for 300,000 adult deaths in the United States each year and are attributable to unhealthy dietary habits and physical inactivity. Therefore you need a specific plan of attack to understand what your body needs to eat. Your eating habits and proper percentages of carbohydrates, proteins and fats are unique as having your own “thumbprint.” That’s why online dieting is becoming the most effective and efficient method of getting introduced to a diet that works for you. I’ve reviewed all the major dieting sites targeted for the U.S. population. I welcome you to read all the reviews on this site and make your own decision. A great dieting service will not only give you a very comfortable and enjoyable experience, it will also increase your success in finding the results you need.

Below are the 7 of the best, reliable, and affordable online diet sites ranked according to the number of people who sign up, customer service reviews, online features, and maximum weight loss in the shortest amount of time. Follow our links to visit the sites we recommend and read a more in-depth review of each diet site. Are you ready to have your body back?

1. 5 Factor Diet

   The 5 Factor Diet online provides a multitude of options and preparation for success. This plan is designed to give you results in five weeks! And it’s so easy and effective that you may naturally turn your five-week plan into a lifestyle and is proven successful by Hollywood stars. Harley Pasternak has worked with stars of song and stage for years, aiding them with weight loss and maintenance. Familiar clients include Jessica Simpson, Kanye West, John Mayer and Alicia Keys. If you’ve ever dreamed of having the well-cared-for bodies that they have, 5-Factor Diet is your chance. What’s included with the 5 Factor Diet program: Daily Meal Planner – Hundreds of Recipes – Personal Recipe Box – Shopping List Tool – Food Log – Cooking Shortcuts – Eating Out Guide – Custom Fitness Plan – Activity Calculator – Weight Tracker – Online Journal – Ideal Weight Calculator – Daily Inspiration Message Boards.
   Read my complete review of The 5 Factor Diet.
   Current Promotion: Start now with 5 free diet tips! See why celebrities love this plan. Easy & effective. Subscribe now!

   




2. Nutrisystem

   Live counseling, both online and via telephone, replaced the embarrassing traditional customer visits and now they can avoid the sales pitch process, and created a new and extremely private way for people to deal with difficult weight loss issues! Additionally, by way of online ordering, NutriSystem could now deliver its quality food and meal programs directly to consumer doorsteps, providing them with a convenient and streamlined way to learn more sensible eating habits and can concentrate on their weight loss. Clients just log-in, decide on a recommended meal plan, order their food, and once it arrives, they’re ready to eat. NutriSystem also offers vitamins and dietary supplements to clients, to ensure that their customers receive proper nutrition while concentrating on weight loss. What’s included with the Nutrisystem Diet: Mindset Makeover A 13-Week Interactive Strategy Tool – Weight & Measurement Log – Progress Tracker – Food Diary – Exercise Log.
   Read my complete review of The Nutrisystem Diet.
   Current Promotion: Get two weeks of free food with NutriSystem! and Introducing NutriSystem Flex™, the program that gives you weekends off while still losing weight for $7 a day

   




3. Duke Diet & Fitness

   The website is easy to navigate and very attractive. Many people have seen weight loss on this diet. The Duke Diet and Fitness team really breakdown your behavioral habits and realize what you are more to prone too with eating habits and exercise. The program is extremely precise on breaking down every single component that is necessary for you to get towards your weight loss goal. The Duke Diet and Fitness team make it as specific solution as possible for your own body, goal, and daily habits. I highly recommend this diet for anyone who wants to lose weight, or perhaps start a solid workout routine that works for your own body! The Duke Diet online program comes at a low cost at $4 per week! Get your customized online program now, which is based on your goals and body. Learn More.
   Read my complete review of the Duke Diet & Fitness program.
   Current Promotion: Get the Weight Off: Learn the 4 principles of proven weight loss. Free evaluation!

   




4. Medifast Diet

   Medifast teaches you to eat well. I believe in the body’s natural ability to heal itself with proper nutrition and I believe in you and your ability to achieve real results with Medifast. Medifast offers you a choice rich menu of nutritionally complete products, support services and new opportunities to create a life of health, hope and happiness. Medifast is here to serve you, because you matter and the success of our clients truly inspires us to be your life-long and trusted partner in health. Medifast products are formulated with a High Fullness Index™ so you don’t get hungry. You lose weight quickly — up to 20 pounds a month — while learning how to eat healthier. Medifast Meals are formulated with low-fat protein and fiber, and fortified with vitamins and nutrients, so you lose pounds and inches without losing out on essential nutrition. The Meals’ low glycemic formula makes them perfect for people with type 2 diabetes. What’s included with the Medifast Diet: Message Boards – Order Form – Daily Success Tracker – Plateau Tips – BMI Calculator – Nutrition Details – Diabetic Guide.
   Read my complete review of The Medifast Diet.
   Current Promotion: Medifast – $50 off any purchase of $275 or more! Use Coupon Code: APR30C good until 4-30-09

   




5. eDiets

   The eDiets Weight Loss Meal Plan and The Low Glycemic Impact Diet is our most popular meal plan because of its flexibility and convenience. It is a balanced approach to eating, providing 3 meals and 1 snack daily. Using familiar favorites, it never feels like a diet and is easy to follow. It helps teach lifelong eating habits based on portion sizes and moderation. Also, the Weight Loss Meal Plan is customized to your preferences. Based on the food pyramid, as well as recommendations from the American Heart Association, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat. eDiets focuses on flexibility, convenience, and a healthy balance of your favorite foods. You will surely not get bored with this diet because your meals are adjusted weekly and designed with you in mind. The eDiets program follows a low calorie diet. If you are looking for a more specific kind of diet, just re-submit your eDiet free profile analysis. All of the Diets at eDiets include: Customized menus – recipes and convenience food options – A personalized fitness plan designed by trainers – live phone support from registered dieticians – plus 24/7 online member support – online community – motivating member challenges – eDiets Weight Loss Guarantee – if a customer’s weight loss goal isn’t reached in 6 months or less, eDiets will give them the next 6 months FREE!
   Read my complete review of The eDiets Program.
   Current Promotion: Use Promo Code SAVE25 to Save 25% at eDiets!

   




6. The Zone Diet

   The Zone Diet works by working the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Dr. Sears asserts that by using the Zone Diet you are actually optimising the body’s metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat. Also, The Zone Diet is precisely in line with the dietary guidelines developed by the Joslin Diabetes Center and The Harvard Medical School for overweight and obese adults with Type 2 diabetes, prediabetes or at high risk for developing diabetes. What’s included with The Zone Diet: Zone Block & Body Fat Calculator – 7-Day Meal Planner – Quick Start Guide – Healthy Recipes – Dr. Sears blog – Fitness and Motivation blog.
   Read my complete review of The Zone Diet.
   Current Promotion: FREE 7 Day Meal Planner Kickstart Your Health & Wellness Regimen and SAVE 20%

   




7. South Beach Diet

   The South Beach Diet is not low-carb or low-fat. Instead, the South Beach Diet teaches you to change the balance of food you eat to emphasize health and weight-loss! You’ll do away with bad carbohydrates and bad fats, and start eating good fats and good carbohydrates. Once you sign up and start losing weight, they will customize your success plan and guide you through each of their three phases of weight loss. The South Beach Diet itself has some scientific flaws and many nutritionists and fitness professionals like myself would argue that its promise of losing 8-12 pounds in 14 days is a bit aggressive and may not be able to stand up against the test of time. While cutting out white flour, sugar, and processed foods from your diet is a great idea, the South Beach Diet is actually one of the most dangerous diets out there. I would use this diet for the protein rich healthy tasting recipes and as a crash diet! With the meals you should add in your own complex carbohydrates. By adding an additional 150-300 calories to each recommended meal, your are teaching yourself a healthy balanced way of eating. Whats included with The South Beach Diet: Meal Planner – Food preferences – Diet phase – Weight Tracker – Journal Tool.
   Read my complete review of The South Beach Diet.
   Current Promotion: Get exclusive access to recipes, advice, support. Free diet profile.