Tommy Douglas | tomglo10
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Getting Fit As A Baby Boomer Over 50
  • What Is Binge Eating And Its Effects On Your Health
    binge eating and health effects
    While overeating on occasion is not going to hurt you, binge eating can have negative effects on your health. If you find yourself eating out of control, you may be a victim of binge eating disorder, which is not good for your health.

    Those with binge eating disorder often have feelings of depression, guilt, and disgust with themselves. Binge eating has adverse effects on your health and it does not have to be this way if you can get a handle on your eating behaviors.

    Symptoms of Binge Eating Disorder


    Binge eating disorder is extremely common. There are three main features to the disease.

    • The individual doesn’t starve himself or herself or vomit after binge eating as is often seen in other eating disorders.

    • Feeling extremely upset or distressed after binging.

    • Having episodes of uncontrollable eating behaviors.

    Binge eating usually starts in your teens or in your early adulthood. It often follows a period of dieting. During a binge-eating episode, you might even eat when you are not even hungry and may even eat after you are completely full. It might feel comforting for a short period of time, but then it turns into nothing more than self-loathing and remorse.

    Signs Of A Binge Eating Disorder


    If you have binge eating disorder, you may be ashamed of yourself and embarrassed by your eating behaviors. You may try to hide your eating pattern and instead eat secretively. This can make it difficult for loved ones to recognize you are sick. Binge eaters look like everyone else. Most binge eaters have a normal body mass index; however, some are obese or overweight.

    Things your family might look for in terms of behavioral symptoms in order to tell if you have binge eating disorder include the following:

    • Eating constantly throughout the day and not just at mealtimes

    • Eating normally when others are around but devouring food when you are alone

    • Stockpiling or hiding food in order to later eat secretively

    • Eating when you are already full

    • Eating large amounts of food over a short period of time

    • Having an inability to control what you’re putting into your mouth.

    Emotional signs of compulsive overeating or binge eating include the following:


    • Feeling desperate to control your eating habits and weight

    • Feeling depressed, disgusted, or guilty after eating too much

    • Never feeling satisfied no matter how full you are

    • Feeling emotional numbness while binge eating

    • Being embarrassed over your eating habits

    • Feeling stress of tension that is only relieved by eating more food

    Binge eating requires a number of items in order to come down with the disease. It’s all about your past experiences with eating, your emotions, and your genetic makeup.

    Some causes of binge eating disorder include the following:


    • Biological risk factors. These are the biological effects that can contribute to eating too much. The hypothalamus (which controls appetite) may not be send you the right messages about fullness and hunger. There appears to be a genetic mutation that may be behind some people’s binge eating disorder that results in their compulsive overeating behaviors.

    Psychological risk factors. There is a strong link to binge eating and depression. Many binge eaters are either depressed or have been depressed in the past. Other binge eaters may have difficulty controlling their impulses and cannot adequately express their feelings. Not being satisfied with your body and the way it looks, feelings of loneliness and social isolation and low self-esteem are all issues that can result in binge eating.

    Cultural and social risk factors. There may be social pressure to be skinny that can add to the shame that a binge eater feels that adds to their emotional overeating. Sometimes, parents contribute to binge eating by using food to reward, dismiss, or comfort their children. Kids who are constantly criticized about their weight and their bodies are prone to binge eating.

    The bottom line is that binge eating disorder leads to an array of social, physical, and emotional issues. Those with binge eating problems often have more health problems, such as suicidality, difficulty sleeping, stress, and issues around their physical health.

    Help is available, and it is critical for both your physical and psychological health to get professional help as soon as possible by talking to a qualified professional today.

    Take care and be well.
    Tommy Douglas
  • Ladies Need More Fat Loss? Reasons Strength Training Can Help
    Woman with her spotter weight lifting to burn fat
    Many women who exercise often do not do it to enhance their flexibility, strength or build muscle.

    They do it to keep their body fat percentage low.

    But what exactly is the best and most efficient way for women to lose weight?
    • Is it spending endless hours as possible on the treadmill?
    • Running for miles up a hilly terrain?
    • Or could it be engaging in HIIT (High Intensity Interval Training) during your workouts?
    These 3 methods are effective in their own way. But, there is an effective fat loss tool that many women are yet to unearth.

    Weight training is best for fat loss and it also increases strength.

    Yes, lifting weights is the best way to go if you want to lose weight and in the fastest way possible.

    But how does it work?

    Here is a look at how lifting weights leads to significant loss of fat.

    Weight Training Burns Calories on a Continual Basis


    The secret to losing weight is burning more calories than consumed.

    When the body stays in a calorie deprived state for long, it starts burning through its own tissue for fuel.

    Weight lifting helps your body remain at a constant calorie deprived state. It does this by initiating the burning of calories during and long after your workout routine.

    Lifting gives you a great burn during exercise. A routine as simple and short as a circuit of eight moves can burn 160 to over 200 calories.

    Studies show that a good weight lifting routine can raise your metabolism up to 39 hours.

    Why?

    After a weight lifting routine, muscles need energy to repair their fibers. Muscles get energy by burning calories. The heavier the weights lifted, the higher and longer your metabolism rate.

    Weight Training Triggers More Fat Loss


    Cardio activity only burns calories during workouts. Meaning you do not get to burn fat when not exercising.

    With weight lifting you burn calories during and after your workouts. This entails more fat burned between sets as well as during the workout itself.

    Weight Training Increases Muscle Mass


    It is no secret that weight lifting results in a direct increase in muscle mass. This is why many women steer clear from this form of training. They fear of developing a male muscular physique.

    What some women do not realize, is that the more muscle you have to contract, the more calories you burn.

    What is the benefit of having a large percentage of muscle mass?

    You burn more calories when engaging in any form of physical activity. The lower muscle percentage the less calories burned during physical activity.

    Whether you have struggled with weight loss for a while. Or if you want to tone up fast, strength training can help.

    Just make sure to avoid overdoing it and include a proper diet and aerobic training to the mix. This way, you will avoid injury and enjoy more profound results.

    Take care and be well.




  • Want to lose weight? Train the brain, not the body
    Laurel Mellin, University of California, San Francisco
    woman painted toenails on scale


    Despite massive government, medical and individual efforts to win the war on obesity, 71 percent of Americans are overweight. The average adult is 24 pounds heavier today than in 1960. Our growing girth adds some US$200 billion per year to our health care expenditure, amounting to a severe health crisis.

    Drug research has not yielded a pill that helps people lose weight and keep it off. Traditional approaches such as diet and exercise can work short-term, but people almost inevitably regain the weight. Randomized controlled trials of weight loss surgery have shown some improvements in diabetes but not in mortality, cancer and cardiovascular disease.

    If there is ever to be a “pill” – a solution to weight – it will be changing the brain, particularly the primitive areas of the brain, the “emotional brain” or mammalian and reptilian brain. These areas house circuits that control stress and our stress-fueled emotions, thoughts and behaviors. These circuits can be rewired in humans so by changing them, we have a chance to address the root cause of stress-related problems, including obesity. While some overweight and obesity are caused by genetic make-up, more and more research is indicating that stress plays a big role in weight gain. Many people under stress turn to food for comfort.

    My colleagues and I set out to develop a neuroscience-based approach to weight management and dealing with the common excesses we all face, through emotional brain training. The idea was to use neuroscience-based tools to change the brain so that the whole range of common excesses would fade. The method has shown promising results.

    The emotional brain is command central for weight and common excesses. It includes the fear, reward and starvation centers. When that brain is in stress, all three centers promote overeating and weight gain. We have strong drives to do exactly what we know we shouldn’t do. We can’t help it! Our emotional brain is in stress.

    That stress ramps up the reward value of food, increases hunger for carbohydrates and decreases metabolic rate, almost ensuring weight gain. The stress-obesity link has been well-documented. Our thinking brain (neocortex) goes off line, and the extremes of our emotional brain calls the shots.

    To take care of your body, take care of your brain


    stress level meter image Levels of stress. via www.shutterstock.com

    The first step in taking control of our weight is to destress the emotional brain. In emotional brain training (EBT), we release stress by checking in several times throughout the day, identifying our level of stress and using the technique for that stress level to “spiral up” to a state of well-being.

    There are five levels of stress and five tools. To get an idea of how they work, take a few breaths, check in with yourself and identify your stress level. Then use the tools for that level of stress to reduce your stress rapidly.

    1. Compassion Tool (Stress Level 1 - Very Low Stress) Say to yourself, “Feel compassion for myself,” then wait for a wave of compassion to flow through your body. Next say, “Feel compassion for others,” and feel a slight wave of warmth. Last, say, “Feel compassion for all living beings.”

    2. Feelings Tool (Stress Level 2 - Low Stress) Ask yourself, “How do I feel?” Often, three feelings bubble up, but wait long enough so that one feeling is the strongest. That’s the one! Next ask yourself, “What do I need?” and, finally, “Do I need support?”

    3. Flow Tool (Stress Level 3 - A Little Stress) Say the words: “I feel angry that …” and watch what words arrive in your mind to complete the sentence. State the sentence again, for seven more feelings: sad, afraid, guilty, grateful, happy, secure and proud. Notice the glow in your body and how your stress is gone. Why? When we feel our negative feelings, they fade. We are no longer in peril and the brain naturally focuses on positive feelings that give us the energy to move forward and do good things in our life.

    4. Cycle Tool (Stress Level 4 - High Stress) Start by stating what is bothering you (don’t hold back!), then protest that stress by saying “I feel angry that … I can’t stand it that … I hate it that … .” and each time watch what words arrive in your mind. This can unlock the circuit so that you can change at a deeper level. Pause and take a few deep breaths, then say the words: “I feel sad that … I feel afraid that … I feel guilty that …” and watch what words arrive in your mind to complete each sentence.

    Next support yourself, and say, “OF COURSE I could do that (such as overeat) because my unreasonable expectation is … ” and again wait for words to bubble up from your unconscious mind, such as: “I get my safety from overeating.” That’s just an old glitch of a memory that needs updating. So, update it! Say the opposite expectation (such as “I cannot get my safety from food … I can get my safety from connecting to myself”). As you stated this when the circuit was freshly unlocked, the circuit can change into the expectation of your choosing. As the new expectation becomes dominant, the emotional drives for various excesses (including food) can begin to fade so that changing behavior becomes easier.

    5. Damage Control Tool (Stress Level 5 - Very High Stress) When we’re that stressed, we need to be held and comforted. Sometimes just rocking in your chair or breathing deeply helps. Also, you can say calming words repeatedly: “Do not judge. Minimize harm. Know it will pass. After all, it’s just stress and it will fade.”

    Survival circuits activate strong emotional drives to overeat


    Once you’ve started releasing stress from your emotional brain, chances are you’ll notice that you still get triggered sometimes. You might even blame yourself for that late night binge or that mindless eating. Actually, it’s just a survival circuit.

    They are encoded when we are stressed and reach for food to cope. The brain remembers that food “saved us” from stress, so it encodes an expectation, such as “I get my safety from food.” That circuit can be replayed for a lifetime, fueling maladaptive eating.

    Research now shows that these survival circuits can be rewired and we do that in EBT. In fact, they can only be rewired when we are stressed. Only then does the circuit unlock and make change more lasting. When stressed and craving food, the EBT user reaches for a tool rather than for the food and uses it to stop the craving and change the circuit. The drive to overeat fades.

    The last step: Keeping the weight off


    Keeping weight off is hard but it may be easier if we improve the brain’s emotional setpoint. Often a setpoint in stress is encoded from adverse experiences early in life and causes chronic stress overload in the emotional brain, a set up for weight regain.

    The solution is to move up the emotional setpoint, so we get the emotional brain out of chronic stress, which is why the EBT program is aimed at raising the setpoint, so participants are more resilient to new stresses, less likely to regain the weight they have lost and, most of all, to experience more joy in their daily lives.



    Laurel Mellin, Associate Clinical Professor of Family & Community Medicine and Pediatrics, University of California, San Francisco

    This article was originally published on The Conversation. Read the original article.

    Laurel Mellin
  • Baby Boomers Beware Hepatitis C: Your Hidden Illness
    three baby boomer women taking a selfie
    Are you aware, that baby boomers (those born between 1946 and 1964) have a greater possibility of being infected with the Hepatitis C virus? Not only that, often they do not show symptoms for many years.

    That is a reason for concern.

    Hepatitis C is a serious liver condition caused by an infection with the Hepatitis C virus. 

    Seventy to 85 percent of those with Hepatitis C develop a chronic infection.

    Chronic infection can advance to liver disease, liver cancer, and death. Around 3.5 million people in the U.S. have Hepatitis C and have no idea they have it.

    What is most disturbing is that those with the highest risk are not aware that they can be living with this silent epidemic.

    Seventy-five percent of people with Hepatitis C are aging baby boomers. Boomers are five times more apt to have Hepatitis C. It is not well understood why baby boomers have high rates of Hepatitis C. It is possible that some could have been infected from contaminated blood or receiving tattoos or getting ear piercings before safety measures were employed.

    Due to the high incidence, the Centers for Disease Control and Prevention (CDC) recommends those born between 1945 and 1965 get tested for the disease. The only way to know if someone has Hepatitis C is to get screened through a simple one-time blood test.

    According to WebMD the possible Hepatitis C symptoms include;

    • Jaundice (a condition that causes yellow eyes and skin, as well as dark urine)
    • Loss of appetite
    • Nausea
    • Fatigue

    The problem is most baby boomers are not aware that they are at higher risk. So, they are not tested and may be oblivious that they have the infection. Not only is this problem for those infected but for those around them as well.

    There are new and effective treatments, which can eliminate the virus. Thus, prevent the liver damage and liver disease.

    Antiviral medications can cure roughly 90 out of a hundred of Hepatitis C infections. However, the major problem is diagnosis.

    Diagnosis can be problematic as the infected can live for years without showing symptoms.

    This is why talking to a doctor and getting screened is so vital. Early diagnosis leads to early treatment and the prevention of health problems that Hepatitis C can present over time.

    The unfortunate delay in diagnosis and treatment has been a contributing factor at least half of the cases of liver cancer in the United States. The incidence of liver cancer increased by 72 percent from 2003 to 2012.

    A leading provider of Hepatitis C testing, Quest Diagnostics, launched an informative video for baby boomers to raise awareness and create a better understanding of the importance of Hepatitis C screenings.

    The CDC continues to urge those born between 1945 and 1965 to speak with their doctors about getting screened.

    One simple blood test can make a enormous difference in someone’s life.


    Learn more about baby boomers and Hepatitis C at www.KnowAboutHepC.com and www.cdc.gov/knowmorehepatitis/.

    Take care and be well.
    Tommy Douglas



  • 5 Simple Ways To Boost Your Health Now
    happy healthy woman sitting at table

    You can do some simple things to ensure that you feel as fit and healthy as possible, starting today. These are 5 simple changes that you can make to your lifestyle to improve your wellness.

    1. Get More Sleep


    person sleeping and feet sticking out of sheet

    It is no secret that sleep is important. You may have noticed that sleeping helps you to avoid that tired feeling all day. Proper sleep helps you to concentrate more. Sleep is also a chance for your body to rejuvenate. There are many things going on in your body’s various systems while you sleep.

    Not geting enough sleep, it is not only likely that you will suffer fatigue the next day, but your health can suffer too.

    Fatigue makes us emotional, stressed, and limits our concentration. Lack of proper sleep can even make us more susceptible to illnesses. Try to get around 7 to 8 hours per night for the best benefits that sleep has to offer.

    2. Take In Air And Breathe


    a man Breathing Fire

    It may seem like an unusual suggestion, but do you ever take the chance to just sit and breathe? There are a lot of breathing exercises. Even one session of concentrating on your breathing will leave you feeling more relaxed. 

    If you do this at least once a day, you will find that you feel calmer, less emotional, and just generally better. Meditation is a good time to try out breathing techniques.


    3. Do Not Always Seek Convenience

    frog chef holding cheeseburger

    For some reason, people feel that they are too busy to cook a proper meal each day. This results in grabbing a quick meal on the way home from their local fast food place. Some grab frozen dinners to toss in the oven or microwave when they get home. While these shortcuts may seem to save time they are unhealthy choices to make.

    Readymade meals, processed food, and junk food are unhealthy. They contain more sugar, fat, salt calories than we need. Fast food is often fried, processed and lacking in nutrition.

    Try to cut back on these unhealthy foods and instead cook from scratch. It is not difficult to prepare a healthy chicken breast with vegetables on the side for example.

    4. Go For A Walk

    old couple walking a old country road

    Instead of putting off exercise claiming that you do not have enough money or time to go to the gym. Take a step out of your front door. You can walk anywhere and this is completely free.

    Involve the whole family and go for a walk around the block or to the park if there is one nearby. There is no excuse for not going for a walk and you have plenty to gain from it too.

    You will enjoy gentle exercise that will still give you a good cardio workout to keep your heart pumping. You will also be able to enjoy some fresh air, which is essential for the brain and muscles.

    Make it a nightly ritual that takes places right after dinner.

    5. Drink More Often

    outdoor hand crank water pump


    We are not suggesting that you go to the bar and get drunk. Instead we mean the opposite in fact. You should be drinking adequate fluid each day. Do you suffer from headaches? You may be dehydrated and need some more liquid in your body.

    Every time you go into your kitchen, try to remember to have a glass of water. You go to your kitchen often to make breakfast, lunch or dinner or grab a snack. Try using these activities as a prompt to drink a glass of water as an effective way to remember to stay hydrated.

    According to the Mayo Clinic. To achieve adequate hydration. Your urine should be clear to light yellow in color and measure about 6.3 cups.

    This will improve your health. And can even have a positive effect on your appearance by improving the quality of your skin!

    Take care and be well.
    Tommy Douglas




The Tinker Files
  • Of Course, My Dog Bites, It Is A Dog 2014-03-27T21:53:00.000-05:00
    Sometimes people ask me does your dog bite. My answer is "Of course, my dog bites it is a dog". Neither one of my dogs has ever bit anyone, but that does not mean that they never will. Even good-natured dogs can be provoked, startled or just like a human misjudge a situation and react more aggressively than normal.Just today, my wife's son was over with her grandson, a one year old, because
  • Miley Cyrus, WTH, Well She Keeps People Talking 2014-03-25T05:48:00.000-05:00
    I was never a fan of Miley Cyrus even back in her Disney Hannah Montana days I always found her annoying. Really did not care to listen to her talk, let alone sing. I put her the same category as Justin Bieber, moderately talented but way over publicized. Miley seems to understand the usefulness of shock value to keep people talking about her. Similar to Paris Hilton, Lady Gaga and Madonna
  • Moving is Hell in My Experience 2014-03-24T18:00:00.001-05:00
    Preciously in another blog post, I made mention that the wife and I were in the process of moving and sorting through and either selling, donating or tossing out junk. Normally, my wife is good at organizing for a move and actually enjoys it. To her once we move, opening the boxes up is like Christmas but all the presents are exactly what she wanted. I am the opposite, I hate moving and
  • Wayne Knight Of Seinfeld Is Not Dead 2014-03-17T06:59:00.000-05:00
    Wayne Knight Of Seinfeld Is Not Dead Or So He Says Wayne Knight claims to be alive. According to Wayne Knight himself, he is not dead, if you can believe him. You would think if anyone knew for sure he would. Apparently, a fake new source posing as TMZ reported his death in a tragic car accident. The story was complete with fake tweets and we all know if it is tweeted, it is true. Mr
  • Crap Collecting: There Is A Little Hoarder In All Of Us 2014-03-16T20:55:00.002-05:00
    Perhaps you seen them on television, those shows about home cleaning and hoarders. Hoarders who have lost control and filled their homes with useless crap. Some not so bad, but many can barely get around their homes for all the clutter and some have not seen their walls in years. Precarious piles of crap and junk creating fire hazards, toxic mold, as well as other health and safety

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