Simple Tips to Slimmer Waists

Everyone knows that eating right and exercising are the keys to weight control.  But not everyone knows these tips to make your efforts pay off faster:

• Eat breakfast - It's true - regular meals and occasional low calorie snacks help prevent the famine-then-feast syndrome.  For a great start, fill up first thing with high fiber cereal, whole grain bread, and fresh fruit.
• Bite into a pickle or lemon - the advantage? Neither has any calories to speak of, and the sour taste will curb your appetite.  Don't have or like either one?  Try brushing your teeth.
• Post a list - put small projects on your refrigerator.  Then, whenever you are bored and tempted to snack, tackle an item from your list.  The result is that you should be able to ride out your craving attack.
• Serve yourself half the amount you usually eat if you tend to eat whatever is in front of you.  Using a smaller plate will also help you eat less.
• Exercise in the morning.  After fasting overnight, two-thirds of the calories burned will come from stored fat, which contains more calories than carbohydrates - the main energy source in an afternoon workout.
• Keep calories burning with aerobic exercise like biking, swimming, or rowing.  A single session burns calories during the workout and for several hours afterward.
• Take your time.  It takes about 20 minutes for your brain to receive the signal that you're full.  So gulping food quickly may lead to overeating.  Strategies to try include setting your silverware down between bites, chewing slowly, and savoring each flavor and texture.  And play soft, soothing music in the background which tends to slow the meal down.

Winter Activities Can Cause Back Injuries

As the winter winds continue to blow, so does the falling snow.  While many people are participating in their favorite or even least favorite winter activity, they need to keep in mind the impact of these activities on the lower back.  Activities such as snow shoveling, skiing, and snowmobiling can all cause back pain. In addition, poor posture, injury, poor nutrition, disc condition, and muscle weakness all add to the strain.

I recommend the following simple habit forming actions to reduce back pain and improve your overall feelings of wellness.

• Stretch before and after activities
• Use good posture when standing, sitting, sleeping, and especially lifting
• When lifting, including shoveling wet heavy snow, follow these basic rules
• Stand with your feet hip width apart.
• Bend at the knees.
• Keep the object close to your body.
• Maintain firm abdominal muscles.
• Keep your chest up.
• Keep your head over your shoulders, hips, knees, and ankles.

Dr. Chris Resch also points out that by developing and participating in a regular exercise program, the painful effects of extra activities such as snow shoveling are greatly reduced.  Your exercise program should consist of cardiovascular conditioning (an aerobic activity), stretching for flexibility, and strength training.

Cardiovascular or aerobic exercise can include any of the following:  walking, swimming, low impact aerobics, or cross country skiing.

Ten minutes per day dedicated to stretching can help improve back pain.  Adding strength training can help you to tolerate certain activities you may be having a difficult time with now.  Strength training can range from simple floor exercises to lifting weights at a gym.

If you do experience an ache or pain in your lower back or even an acute spasm, use an ice pack for 20 minutes, then remove it for 40 minutes.  Repeat this alternating pattern until the sharp pains go away and you feel more comfortable.  Limit sitting as much as possible.  Sitting is the most stressful position for the lower back.  Adjust your body or lie down to find a position that is comfortable.  You should get sufficient rest, but still perform movements every hour during the day to improve blood flow and circulation to the injured part of your body.  If pain persists for more than a few days, seek advise from your chiropractor.

Dr. Resch also states that if the ache becomes a sharp stabbing pain that lasts for more than three days, you may have a more serious problem.  Constant back spasms, visible swelling, movements that are limited or radiating pain to your legs or arms means you have a more serious problem.  If one of the above conditions exists, seek treatment immediately.

The most important things to remember in preventing back injuries are to maintain good posture, to lift properly, and to exercise regularly.