Cholesterol: Without Meds

I take zyprexa to ease the symptoms of schizophrenia that I experience. Unfortunately the side effects of zyprexa caused my cholesterol level to go up. I was on a medication that countered the zyprexa side effects. This medication got my cholesterol levels down to a healthy range. I had been on this med since December of 2011.

In July of 2012 my decided to take me off the cholesterol med on a trial basis. She said that she had a hunch that my diet and exercise were sufficient to keep my cholesterol down. I went off the med and got blood work done within a few days. I also got another test about 1 month after the first and my cholesterol levels are still healthy. I am very happy that I am able to maintain healthy cholesterol levels without the use of medication.

Journey to Recovery

I was diagnosed with schizophrenia in 2007. I was suffering from delusion and paranoia which had driven me to attempt suicide. I believed that if I did not take my own life that people would come and torture me. This of course was not the case. It took me 5 years to realize that this was true. I will tell you in this article of my process in coming to the realization that I was delusional.

I believed myself to be a person of great importance when I was delusional. I had written books, come up with scientific theory and been a humanitarian as well. The delusions I had fed my paranoia. The paranoia would come and go, seemingly with my self-esteem. At times that I felt good about myself, I still believed that people might come after me. However, I was not consumed by this delusion. I was able to function fairly well, only having these thoughts in the back of my mind. In times when I did not feel so good about myself I was totally taken over by my delusion. I could not concentrate well enough to drive or read, and my performance at work suffered as well.

In time, I was able to overcome my false beliefs. This took years of reality testing. I would surf the internet trying to find accounts of my exploits. I would never find anything, and at the time I chalked it up to conspiracy, but this reality testing cast just a little doubt. I looked up a person one time who I thought I'd had interactions with, to find out that he had died prior to my being born. One major step I took in my reality testing was to meet with a girl who I thought I had been married to in my early twenties. Judging by the way she responded to seeing me I realized that I had never been married to her at all.

Eventually I decided to educate myself on schizophrenia. At the time I knew very little about my illness. I had asked psychiatrists about my affliction before, but got very vague, ambiguous answers. I saw in writing things that I identified closely with, and stories of other peoples experiences with schizophrenia that were not so different from mine. At that time, all of the years of reality testing I did built up to one specific time. That exact moment I decided to completely let go of all my beliefs that I was a person of great influence as well as thoughts of those that people intended to harm me.

It took me 5 years from when I was diagnosed to get to the point where I could completely let go of my delusion and maybe 15 years from the on set of my illness. I spent the years from 2002 until 2007 isolating and thinking that I had to be afraid. Those years are now behind me. I am ready to lead a full and productive life without the worry I once had.

25 Articles and Counting

It has been two months now since I published my first article on Breathe. I have now written 25 articles. In this process I have learned quite a bit. I have done some research for most of the articles you can read on this blog. I intend to continue to write for this blog for some time. I would love to get feedback on the articles as well as any possible ideas for future articles. My e-mail address is on my profile which you can access from the home page of Breathe. I will continue to study pertinent topics to expand upon what I have already put forth. I hope that those of you who read my articles appreciate the work I put into my writing. I also hope that you visit Breathe more than once.

I have had great success marketing my blog on facebook. I'm sure that many of you who are reading this article first learned about Breathe through facebook. I remember my first 100 + page view day. That day I looked up mental health related organizations on facebook and posted a message mentioning my blog on their walls. Since then I have started my own facebook page in which I write about what's going on with Breathe. I have also got my blog on a mental health related website called Psychcentral. It has a list of mental health related blogs. If you are interested in mental health or are in recovery Psychcentral is a great resource that you may want to check out.

I am challenged in writing relevant and informative articles consistently for Breathe. One day I would like to use Breathe as a platform for starting an exercise group or club in Brattleboro, VT where I live. I am working towards getting a following of readers in town to build off from. It can all start with just one interested person. This is not too far fetched a concept by any means. I currently volunteer in a town in New Hampshire helping to facilitate fitness groups for people who are in recovery. If you are living in Brattleboro and read my articles feel free to get in touch. I would be more than happy to help others in my community be active and healthy.

Community Integration: Life After Your Diagnosis

Community integration is an important step to take in a person's recovery. It is a step to move on beyond the diagnosis someone has received to live a meaningful and happy life. Community integration can mean different things to different people. For some it can mean having a job, for others to have a circle of friends. It can also mean being able to live independently. This article is intended not only to identify what community integration is, but also to explain to the audience what opportunities are out there that are intended to help people be a part of the greater community.

I myself am at a stage in my own personal recovery where community integration is a top priority. I am doing things like going to a chess club, taking a yoga class and going to a gym. I am still looking to expand from that. I hope to establish relationships in these last months I spend in the group home in which I reside. I will likely be able to make a smoother transition to independent living when the time comes if I am actively involved in a number of relationships.

In order to be able to live independently, I will have to get affordable housing. In dealing with my mental illness I have had trouble with being employed, so I have limited resources. I made the decision to quit smoking for financial reasons. I will also have food stamps when I leave to live independently. I have applied for subsidized housing and expect to be at the top of that list in somewhere around a year. In that time I will have to be careful about how I budget my money, but I am in good practice of that right now.

If you are in recovery from a mental illness you could qualify for assistance in going to college. I have been told that vocational rehabilitation services will pay for higher education of those with disabilities. They can not only pay for books, but fees and tuition as well. I learned this from someone who actually did this themselves. It is definitely an option worth looking into. I am considering doing this myself, however I will take it one step at a time. I want to acclimate myself to the local community and independent living before I tackle higher education.

Community integration after being diagnosed with a mental illness is a daunting task. It is important to take it one day at a time. Continue to grow and expand your horizons while not forgetting what is most important, your peace of mind. In my case, I will be going to groups offered in my community as well as seeing a therapist, psychiatrist and case manager. I also have the support of my family. I will look towards getting support in the early stages of my community integration on a daily basis. I will be open and honest about what is going on in my life and how I am feeling. I believe to best take on this stage in my recovery it is important to stay humble.

Kettlebells

 

 

Kettlebells are weights invented in Russia back in the 1700's. I purchased a kettlebell towards the end of this past winter. Since then I have purchased two more. I have spent a fair amount of time on youtube watching people workout with kettlebells, learning the different exercises. There are at least 50 different exercises you can do with kettlebells. That’s not to mention the "juggling" you can do with them. Juggling is the act of throwing the kettlebell up in the air and catching it. I do not do this personally because I don't think it is so beneficial that it is worth breaking a toe.

As there are so many different exercises you can do with them, you can combine resistance training with cardio very effectively. There are also a number of whole body exercises that are great for accelerating your heart rate. If you are trying to burn off a lot of calories they can do the trick.

You can also use kettlebells for power lifting. The Turkish get-up is a great power lifting exercise. In this exercise you lay down on the floor or ground holding the kettlebell straight up and "get-up" to a standing position keeping the weight held up the whole time. It is a great exercise for both leg and shoulder strength.

The internet is a great resource for learning how to train with kettlebells. There are a number of different youtube videos that feature kettlebell training. You can find some good ones if you search Bloom to Fit or Steve Cotter. Bloom to Fit is a fitness blog on the internet and the maker of this blog has put together a video of 40 different kettlebell exercises for youtube viewers. You may also buy a book or DVD to learn better how to train with them.

I make kettlebell training the predominant part of my routine. Next after kettlebell training is jogging. I am able to stay in great shape this way. Combining cardio and resistance training is a great way to save time. This makes kettlebells a great option for anyone short on time. Just 30 minutes 4 or 5 days a week will leave you toned up and healthy.

I recommend starting off with a light weight. I have two 15's and a 25 pound kettlebell. These weights are great. To give you a reference point of how strong I am so you can better decide what weight is right for you, I will tell you I can bench 50 pound dumbbells over 20 times. The 15's are starting to get to be a little light for me. I am probably going to purchase another 25 very soon and maybe a 35 not to long after. Once you have chosen a weight to purchase and learn all the different exercises, you will be well on your way to good health and great shape.

Warning Signs

Warning Signs

 

I have been to psych hospitals 4 different times. These were times in which my illness became too much for me to handle. Now that my illness is in remission and I have gained some perspective I believe I can communicate my feelings and actions in these times. What I did wrong that landed me in the hospital and why I did not handle things as I now see I could have.

I will start off with why I did not handle things how I should have. The first of these reasons was denial. I did not identify with my diagnosis. I believe it is hard to accept that experiences you have had and are currently having in life are merely symptoms of an illness. It only makes things worse that no doctor even told me what the symptoms of my illness may be. This issue is huge and will be addressed in another article.

Another aspect to my condition that made it hard to communicate how I was feeling was my delusion. I believe delusion is so powerful because when I was delusional I felt so alone. That was because I believed that I had experiences in my life that no one else knew about. Naturally as they never happened no one could have known. Maybe this feeling of being alone leads to isolation; which is often a problem for those dealing with mental illness.

Pride also kept me from speaking to someone about the issues I was having. I felt as if things weren't right however I also felt as if I could handle them on my own. Having pride in regards to how you deal with mental illness may be the biggest mistake you can make. Even writing this article I am reminded that I must be humble.

The delusion I was experiencing fed paranoia. I felt I couldn't talk to anyone about my problems because if I did it would impair my ability to stay safe. This is another powerful ingredient in the mental illness concoction. There may be no greater motivating force known to man than fear. If this fear is motivation you to do the wrong thing it can be next to impossible to avert crisis.

I have digressed. I still would like to share of my experiences with going to hospital. When I am not my best I get distracted by my delusion. I am in such a state of mind that I can not concentrate well enough to read or drive a car. A while before the last time I was hospitalized I ran two red lights in the span of maybe two weeks. One of these times resulted in an accident. I was also becoming very reclusive. I believe I was too distracted by my delusion to spend time interacting with anyone. I remember one time in a martial arts dojo; while everyone was warming up to prepare for class, I was sitting there talking to myself. If I had stopped right there and decided to get help a major crisis could have been averted.

My First Century Ride

My First Century Ride: Road to Freedom

 

First let me tell you what a century ride is as I am sure some of you don't already know. A century ride is a ride done on a bicycle (usually a road bike) that is 100 miles long. It must be performed in a 24 hr period of time to count. Those that do this sort of thing usually aim for somewhere between 7 hrs and 5 hrs. The world record time for riding 100 miles is under 4 hrs. When I was doing centuries I would average about 6 1/2 hours to completion.

I got my first road bike back in 2007. It was a vintage Austro Daimler. Many of you I am sure have never heard of this bike manufacturer. Austro Daimler was an automobile manufacturer that put out bikes I in the 1970's. They were good bikes. Mine was a ten speed that I believe was built in 1979. I still have it. I originally got this bike to make a commute to and from my job. It was a short ride to my workplace and the bike was a great means to do it. I was working in a hardware store at the time.

In that first season of riding I did get out on my bike to explore and exercise as well as commute. I would go out for as much as two hours at a time. It was quit enjoyable I especially liked riding on the beautiful country roads where I live here in Vermont. Eventually winter came and I put my bike away. However by this time I had been bit by the cycling bug. I had really enjoyed riding the season before. The wind in your face, sunshine on your skin and as I said before the beautiful country side. That winter I did a little research on cycling via the internet. What I found would lead to a life changing event that I would never forget.

I learned of what is called the century ride. As I said at the beginning of this article a century ride is a 100 mile bike ride done in one day. I thought that getting in shape to do one of these century rides would be a great challenge. I started researching century ride training plans. I found a 3 month long training plan. In this training plan they told me how much to ride on given days and whether or not to do hilly or flat terrain. To get up to riding 100 miles in a day I recommend riding 4 to 6 days a week for those 3 months. In that time you should have a weekly "long" bike ride that slowly builds up to a 70 mile ride 1 week before your century. That is just what I did.

It had been just under 3 months since I started the training program to ride a century. I was to attempt my first 70 mile ride. The day before I had rode a little over 50 miles but I was still feeling strong. As much as I was interested in cycling there was a lot I didn't know. I did not know specifically that those tight spandex shorts you see serious cyclists where have padding in the seat. I took off one morning to do that 70 mile ride and after the approximate half-way point I stopped to get a sports drink. At the convenience store I went to I sat down on the curb to drink but sitting was so painful that I had to stand. Riding all that I had in the last two days killed my rump. I finished my sports drink refusing to give up I got back on my bike and rode home. I continued to do long distance bike rides and still do not have padded shorts. My body adapted to spending long periods of time on a narrow road bike seat.

The next week after my 70 mile ride I did my first century. It was comprised of maybe 5 20 mile bike rides over the course of the day, resting between each of the 5 rides. The last leg I rode to go back to my apartment was hilly. At about 90 miles of riding I reached the highest point of the journey. The last 25 or 30 yards felt like they were straight up. My legs were too tired. I had to keep standing up out of the saddle and sitting back down. I knew that if I made it the rest would be gravy. I continued putting everything I had in to making it up that hill. I made it home shortly there after and felt great about completing my first century.

I started riding centuries once a moth after that and kept it up for a couple of seasons. I can not tell you what a valuable experience it was first knowing that you are capable of such a thing feels great. Second there is a sense of freedom that you get out of ultra long distance cycling? Having the ability to go out and explore country roads without worrying if you will have the steam to make it home is great. I no longer ride very much but having done what I did on my bike is certainly one of the best experiences of my life.

Nutrient Timing

Self-Expression

Self-Expression: Practice Makes Perfect

 

Art and writing should be a part of everyone's daily activities. They are paramount to your understanding of your own self. In art and writing you bring forth that which is inside you and if done daily, will incur dramatic results. The practice of self expression will elevate your thought process just as much as if you did other things that required deep thought, such as crosswords, chess or sudoku.

I studied chess for over a year not too long ago. I have noticed that having done this improved my analytical mind tremendously. I now journal everyday- it is a great form of self-expression and has improved my thinking as well. I believe that I communicate ideas better. I know that the subject matter of my journaling is now much closer to my heart than it was at first. Many journaling sessions at first were very much fitness related. I would write on how many reps I did of a certain exercise and how many I wanted to be able to do. Now I write of things that might be causing me duress, over time I am able to pinpoint these stressors. Most often after I have positively identified these stressors I talk to people about them.

Practicing self-expression should also relieve stress. There is a very therapeutic quality to creating something from within your self. Whether it be drawing a picture or creating a beat with a drum, self-expression is not only a means to an end but is itself a great release of pent up energy. It keeps your mind active and is an enjoyable way to spend some time.

There are many ways to practice self-expression and whether you are in recovery or not I recommend that you adopt at least one that you do daily. You should also do a second on a not-so-daily basis. You could spend time drawing, singing along with your favorite songs, painting, playing a musical instrument or journaling. Which ever you choose, stick with it; you will find in time that it is an indispensable tool for your recovery or well being. You may also become quite talented with a little effort. I know that I always get compliments on my writing from those that read my blog.

Vegetables: Raw or Cooked?

Vegetables: Raw or Cooked?

 

While you may have heard that raw vegetables are better for you, this is only a partial truth. Although raw vegetables are higher in fiber and lower in calories, cooking vegetables helps your body absorb certain nutrients better. Cooking can break down cell walls of vegetables making them more digestible. However this applies to steaming or boiling your vegetables. Frying vegetables decreases their nutritional value.

It seems that cooking red and orange veggies, as well as dark leafy greens, increases the amount of antioxidants in them. Cooking these vegetables will only slightly decrease the mineral content. However, in red and orange vegetables the levels of vitamin C will be decreased by as much as 50% from cooking.

The most important thing you can possibly do for your diet is to eat a variety of foods. In one nutrition book I read, it suggested eating 35 different foods a week. Another source of nutrition info I found recommended eating a wide variety of apples for the same reason; being that different foods- including apples- will have a different nutritional blend. The variety and manner of which you fuel yourself will help you have a balanced diet. Enjoy eating your foods both raw and cooked.

Weight Loss and Weight Management: My Personal Story

Weight Loss and Weight Management: My Personal Story

Growing up and in to my young adult life I was always pretty thin. This was to such an extent that I was pretty self-conscious of my weight and at times embarrassed. At 6'1" tall I weighed 155 lbs. I worked hard to be in shape and like my body. I found that with enough muscle tone I could not only accept my leaner physique but also like it. When I was in my late 20's I got into doing century rides on my bicycle (100 miles in a day.) I was really toned up from all the riding I did.

In 2011 I was admitted to a psychiatric hospital. My stay was prolonged. My diet was less that good and I did almost no physical activity. As a result I went from 155 lbs to a peak weight of 193 lbs. My recommended BMI tops out at 190 lbs. I was over weight for the first time in my life. I left the hospital and didn't really think to try to lose the weight I had put on until I tipped the scale at 189 lbs. I think that on that day I weighed myself before I had any breakfast or coffee and that is the only reason I weighed in any lower than usual. I decided that day to lose 4 lbs. I wanted to get down to 185 lbs. My goal was set and I would try to meet it in two weeks time.

In those two weeks my diet changed dramatically. I started eating a great deal lower calorie vegetables and my meat consumption was much more moderate. I would often times eat just half a sandwich opting to fill myself up on salad instead. My main effort to lose weight at that time was my diet. I was still smoking cigarettes then and as a result my ability to do good calorie burning cardio exercise was very limited. I was successful in meeting my goal. I lost the 4 lbs to reach a goal weight of 185 in two weeks.

Shortly after I reached my goal weight of 185 lbs (maybe two weeks) I quit smoking and started running in addition to eating a low calorie diet that consisted of a lot of fruit and vegetables. As a result of creating a larger calorie deficit (fewer calories consumed than burned) I dropped an additional 10 lbs to reach 175 lbs. I am still at that weight now and am very happy with both my appearance and level of fitness.

The concept I was trying to get across with this story is to not stress too much about fitting yourself in to what or how someone else thinks you should eat. Your diet and exercise is a very personal matter. While I was trying to lose weight I was eating more vegetables than is recommended and less protein. This still worked for me to reach short term goals I had. After I got down to 175 lbs I shifted my nutritional intake to include more proteins and level off my weight management.

My own recommendation is to have both short term and long term goals, to experiment and find what works for you and to not worry too much of what other people think. I remember when I was trying to lose weight how many times people asked me if I thought I was getting enough protein. I couldn't stand it. To keep yourself motivated meet those short term goals and once you do make the necessary adjustments that you need to sustain results. Eventually you can reach those longer term goals as well. Good Luck.

WRAP: Wellness Recovery Action Plan

WRAP: Wellness Recovery Action Plan

Recently I have been working on my own personal WRAP plan. A WRAP plan is a well thought out self care check list. On it you will list many different things that are a part of how you maintain your wellness. You will list daily activities such as eating healthy and brushing your teeth, you would also list your own personal qualities that you exhibit when you are at your best. I wrote down things like confident, positive, motivated and fit. The WRAP plan also covers things like triggers, warning signs of a relapse and actions to take if you notice these warning signs.

The idea of the WRAP plan is to brainstorm ideas of how to maintain your level of functioning when you are at your best. This way you can look at it when you are not at your best and better make a decision on how to handle whatever may be triggering at the time. You will likely make better decisions when you are feeling well than when you are not.

I am looking leave my current residence before very long and for this reason it was recommended that I develop my WRAP plan. I will complete it before I move and will also check it pretty regularly when I first get in to my new place. As relocating might be a little stressful I will have to decide to do all the things that help me maintain a positive attitude and overall wellbeing. I will also have to look out for warning signs or stressors. When I periodically check my WRAP plan I will have to honestly note of things I am doing to maintain my wellness and things I might not be doing. I will likely have to make an effort to start doing those things again and may need to talk with someone to get support.

1000 Page Views: Time to Reflect

1000 Page Views: Time to Reflect

Breathe has now received nearly 1000 page views in just about a month and a half since I wrote my first article. I am very pleased with its success and would like to thank all of my readers for this. If you are new to reading my blog I'm glad you found it and hope that you find it both informative and relevant.

I would like to share with all of you a little about how I came about the idea of writing a recovery blog. This idea actually evolved from an idea that I had to start up a fitness club for those with mental illness. The idea of that would be to have people who were dealing with mental illness support each other with maintaining a healthy lifestyle. I might still attempt to make this happen one day. I thought that having a newsletter for the fitness club would be a great idea as well. The idea of the newsletter ended up being a blog.

The process of creating this blog is a little challenging. I do a fair amount of research to make my articles relevant and informative. I would like to continue adding articles to Breathe a couple times a week and am realizing, to do this I must make a shift in the content. I am going to begin to write more of my personal process both from my past and current circumstances. It will begin to take the shape of being an on-line journal to some extent.

My hopes in creating this blog are mostly and ideally to impact the lives of my readers. I myself had an "ah ha" moment in my recovery, educating myself on schizophrenia on the internet. I had been delusional for quite a long time. I struggled to accept that much of my life as I remembered it was not at all as it was perceived. I would periodically try to do a little research on things I thought I had accomplished in life and consistently found nothing that would confirm my perceptions. I chalked it up to government conspiracy but it also cast just a little doubt in to my psyche. So when I went on-line and saw and read of other people's experiences with delusion, and symptoms of mental illness I quickly accepted my own personal state of mind. Getting to the point of willingness to accept the "memories" I had as delusions was a struggle. I reached a tipping point in my recovery and educating myself using the internet made a substantial difference in my ability to move forward. Maybe my blog will similarly impact another person's life. It might not have as profound an effect as I experienced but may be helpful to some people any way.

Fat: The Good and the Bad

Fat: The Good and the Bad

Fat has a bad reputation. Most who are health conscious try to stay away from it. This is largely for good reason- after all fatty foods should only make up about 20% to 25% of your daily caloric intake. However, there are good fats and there are bad fats. Knowing which are good and how they are good will help you make healthier choices with your diet.

There are four types of fats: two good and two bad. The two good fats are polyunsaturated fats and monounsaturated fats. Sources of these fats include tofu, soy, olives, nuts, avocado, fish, and some oils.  The two bad fats are trans fats and saturated fats. Sources of these fats include butter, cheese, ice cream, and candy bars. While the good fats are heart healthy choices that can help lower cholesterol and reduce risk of type 2 diabetes, the bad fats do the exact opposite.

Good fats are essential to a balanced diet. An example of a fatty food that is a healthy choice is fish, a polyunsaturated fat. It is said that you would ideally eat approximately two to four servings of fish a week. While you should attempt to make 20% to 25% of your diet fatty foods, only a small portion of this should come from saturated fats. Only 1% of your diet should come from trans fats. Whiles the healthy fats are a heart healthy choice they also are generally a good source of protein, an essential nutrient for building muscle.

As far as non-healthy fats are concerned, you must attempt to moderate your consumption. You can limit your consumption of saturated fats by not frying your foods, using low-fat dairy products, and removing skin from chicken that you eat. Trans fats are a natural fat that manufacturers hydrogenate to increase its shelf life. Trans fats are also called solid fats as they remain solid at room temperature while polyunsaturated fats and monounsaturated fats are oily at room temperature. You may reduce your intake of trans fats by eating less baked goods, choosing soft margarine rather than hard and reading food labels.

Smoking: Three Months After Quitting

Smoking: Three Months After Quitting

Yesterday marked the three month anniversary of when I quit smoking. I have reflected on the things I have done in that time. I started running a week after I quit. I now run about 3 times a week with 1 hour-long run and 2 shorter runs. On Saturday, the day before my three month anniversary, I ran a mile in 6 minutes and 20 seconds. I am pretty pleased with that time. Especially when I think of how much slower I would have been when I smoked. They say in the first three months after quitting cigarettes you will gain 30% of your lung capacity back.

The real reason I quit smoking was financial. I had always been more physically active than most smokers. I once did a 230 mile bike ride in three days and smoked a pack a day while doing it. However, as a smoker who has a limited income, the numbers just didn't add up. I knew that if I were going to be responsible for myself I would have to quit, and I did. Now that I no longer smoke my budgeting is simpler. I have more money for other things I want and I still spend less over a month's time, by about $70.00. This alone makes quitting well worth the effort.

Not only are my health and finances better off now that I am a non-smoker, but I am more motivated to make positive changes in my life. While smoking I would often bide the time between cigarettes not doing much of anything. Now I use my time more constructively. Currently I am studying to be a nutritionist. I also think I have improved my ability to stay focused for long periods of time. Nicotine cravings are really distracting, from work, from books and anything else that lasts for over 30 minutes. I'm sure any future employer I may have will be happy that I'm not stepping out to smoke every so often.

 I hope that if you are considering quitting reading this article will help motivate you to do so.

Metabolism: Boost It To Lose It

Metabolism: Boost It To Lose It

Your metabolism is what burns the calories you get from the food you eat while you are at rest. There are two types of metabolism, basal metabolism and resting metabolism. There is very little distinguishing between the two. In fact, if you look up each in Wikipedia you will get the same article for each of them. At any rate, many- if not all of you- would like to know how you can burn more calories without having to do anything. Well, you are in luck because that's what this article is all about.

There are a number of things you can do, such as drink 2 to 4 cups of tea a day. Green tea and oolong tea specifically will increase your metabolism. You will burn off 17% more calories with exercise if you drink 2 to 4 cups of either of these. You will also want to eat frequently to boost your metabolism. The most important thing you can do according to multiple sources I found in my research is to build muscle, 2.2 kilos (approx 1.5 pounds) of muscle will burn 1 kilo (.6 pounds) of fat per year.

Your metabolic rate remains elevated after aerobic exercise. Exercising daily can increase you basal metabolic rate by 10%. In order to get the most out of your exercise you must stay hydrated. Drinking more water will actually mean you burn more calories when you workout. You may want to also eat spicy foods more often. Just as you have heard that spicy foods are good for you, they may help you lose weight.

There are a number of ways to calculate the number of calories you should be taking in that take into account your metabolic rate. The formulas for calculating your metabolic rate are long and complicated. They take into account your height, weight, age and sex. After your metabolic rate has been calculated, you can figure out how many calories you should consume in a day to gain, lose or maintain your weight. You will of course have to take into account your level of activity. The approximate calculation is your BMR (basal metabolic rate) x 1.2 to maintain weight if you are sedentary, with almost no exercise. The extremely active will have to multiply their BMR by 1.9. There is a great calculator of caloric intake that takes in to account you metabolic rate at freedieting.com. You can try different formulas to see exactly what works for you.

Protein: Facts and Opinion

Protein: Facts and Opinion

The subject of protein is a hard one to nail down. If you do much research on the subject you will find conflicting information from different sources. Some will tell you that a diet high in protein will help build more muscle, such as Men's Health (of which I am a subscriber.) Others will tell you that extra protein will not in fact build more muscle; I found two sources saying this: WebMD and the Everything Nutrition book. It is a fact however that you need to take in several servings of protein a day.

The government classifies only meat, poultry, beans, eggs, nuts, seeds, processed soy as proteins. Beans and peas are also part of the vegetable food group. Surprisingly, dairy products are not a protein food group, according to the government. You should take in somewhere between 5 to 5 1/2 ounces of protein foods a day if you are an adult female, and 5 1/2 to 6 1/2 ounces if you are an adult male. The suggested daily amount of dairy products is 3 cups. This is all according to the government choose my plate website. (choosemyplate.gov)

So with all of this conflicting information, how do you decide what to do? You may currently be drinking protein drinks. I know I have in the past; I have also taken Amino Fuel. Amino Fuel is a supplement that that is rich in amino acids which are important to your body's ability to use protein. However, I am currently not using any supplements to improve the results I get from my workouts. I am happy with my weight- currently I am at about 175 lbs at 6'1" tall. I run, lift kettlebells, and go to a gym. My goal is to maintain a healthy balance between stamina and strength.

If your goal is to build more muscle and get bigger, as many people in this country are in that category, you may want to take in more protein. Even if extra protein does not build more muscle, protein rich foods are often higher in calories than vegetables. The higher your caloric intake, the bigger you will get. It is then just necessary that you do a lot of strength training, so as to turn your added size in to power.

To finish off this article, I will state my opinion on the matter of protein. It is true that diet itself can not be all things for everyone. Certainly marathoners do not and can not eat the same as power lifters to achieve their goals. Different people's diets need to be individualized to meet their own personal goals. That being said, I do not recommend protein supplements. Instead, you can eat a diet rich in protein and if you do, try to educate yourself on what are good lean sources of protein. So that the weight gain you do incur is not on your belly.

Benefits of Stretching

Benefits of Stretching:

I am sure all of you have heard that you should stretch before and after you workout. I am also sure most of you do not. I myself do not stretch before and after all my workouts. Most of my stretching is done before I run. I have started stretching on my off days just recently. Stretching does not only reduce the risk of injury, however- it also improves athletic performance, circulation, balance and coordination, cardiovascular health, and reduces lower back pain.

As your range of motion increases it allows you to move more freely, decreasing the risk of straining your muscles during a lift or a jog. Stretching increases circulation and this increases muscle nourishment, speeds recovery from muscle or joint injuries, and removes waste byproducts from your body. Athletic performance is increased with an increase in your range of motion and flexibility. Some athletes need to be extremely flexible, such as martial artists and gymnasts. As far as the connection between cardiovascular health and stretching, recent studies have found that blood pressure can be decreased by stretching. To say the least, it would be beneficial to increase the amount of stretching you include in your routine.

You can stretch too much in my opinion. I have in the past made great efforts to increase my flexibility stretching for about twenty minutes a day. Unfortunately my range of motion decreased due to over exertion. I now recommend stretching for about 5 to 10 minutes before and after rigorous physical activity, such as running, weight lifting, and sports. You may also want to stretch once or twice a week for 10 to 15 minutes at a time to increase your range of motion. I have been told by a personal trainer that while stretching you should ideally hold stretches for 30 seconds. In my own opinion 10 seconds should be the minimum time holding a position.

There are more ways of increasing your flexibility than just touching your toes. Static stretching is more commonly seen than other types of stretching but it is important to have diversity in your routine. You could include dynamic stretching, which is movement that takes you to the extent of your range of motion, such as leg swings. You may want to search YouTube for dynamic stretching to see examples. You do not want to bounce when doing static stretches.

Yoga is also great for your flexibility; you may want to do 1 or 2 yoga classes a week as part of your regimen. A great way to increase your flexibility is by meditating in either the half lotus or full lotus positions. The full lotus requires tremendous flexibility but the half lotus is an attainable goal for anyone in decent shape.