Dr. Curtis McElroy

Tag: tips

  • Tips For Effective And Consistent Weight Loss

    Lose Weight Effectively And Consistently With These Tips

    Weight loss can be a challenge for anyone but it is not impossible. These tips were written to help you reach your weight loss goal. There are many different aspects of weight loss covered in this article and you should take the time to read each piece of information carefully.

    To curb your calorie intake, use a smaller plate at your meals. Instead of grabbing a large dinner plate, use a smaller salad plate for each meal. It will help you keep portion sizes in check and trick your mind into thinking you are eating much more than you actually are.

    To enhance weight loss, chew your food carefully and really savor every bite. This helps your digestion and allows more time for the “fullness” to kick in. Mindful eating gives more satisfaction with less food, and helps eliminate eating due to boredom. A single bite of “forbidden” food does not have many calories, so if you can truly enjoy that one bite without needing to eat the whole thing you will not feel so deprived and you will be able to learn more self-control.

    Never go to a party hungry, even if dinner is included. If you eat a light snack with lots of fiber and a little protein and fat half an hour before, you will not be so hungry and the food won’t be quite so tempting. Feel free to try a little bit of everything, but only a little at a time so you can enjoy it without regret.

    A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programs or you can even ones that focus on stretching or balance. You’ll also be able to workout from the comfort of your own home.

    One great tip for losing weight is to never let yourself go hungry. Eating small meals or snacks throughout the day will prevent you from eating too much at any given time. You can eat a variety of different things, as you would at a meal, just make sure it is a smaller portion each time you eat. Also, make sure your choices are relatively healthy.

    If potato chips are part of your eating routine and you are finding it difficult to give them up in your diet, look to the baked version as an alternative. Baked chips contain up to 30% less fat and calories, and best of all, the majority of people can’t tell a difference.

    Join an on-line forum to help you lose weight. There are hundreds of people out there who need encouragement and support for weight loss goals. Search the Internet for groups, find one you are comfortable with and get the on-line support you need to help you through hard times you may face while accomplishing your weight lose goals.

    Incorporate these tips into your diet plan and you will surely see the results that you are after. If you have taken the time to read this article, you are on the right path. Following these tips will definitely help you to reach the goals that you have set for yourself.

  • Live A Longer And More Optimal Life With These Simple Tips For Healthier Aging

    Simple Tips For Healthier Aging

    The proportion of people considered middle or old-aged are increasing every day. The percentage of people older than the age of 65 increased by a factor of 15.1% of the population between the years of 2000 to 2010,  so that now those older than 65 represent more than 13% of the population, compared to just 4.1% of the population in the year 1900.

    According to the National Institute On Aging, declines in fertility and improvements in longevity across the world will cause the senior population to grow to 1.5 billion by the year 2050, versus the 524 million it was in 2010.

    Fortunately, being 65 doesn’t mean the same thing as it did a century ago and we have found ever-increasing ways to improve the aging process—prolonging life and improving the quality of life.

    Many of the things we can do to improve our health status and age better than in years past involve lifestyle changes.

    Medicine and doctors alone cannot be responsible for keeping us healthy.

    It takes a personal commitment and thoughtful consideration toward good health so that we can age better and live healthy lives for decades after our 65th birthday. The choice to live healthier into old age begins and ends with you and the personal decisions you make around living healthier.

    Our attitudes toward aging can make a big difference in our overall quality of life as we get older.

    The following are 21 Simple Tips to help you do better with aging:
    1. Build and strengthen your muscles. Older people are at risk for muscle atrophy from inactivity. Muscle mass and strength decreases as we age. The more you can do with even mild weight lifting, weight lifting machines and muscle strengthening, the better balance and stability you will have so you can avoid falls and other injuries.
    2. Maintain a healthy weight. Weight gain can lead to a higher risk of heart disease, diabetes, and even some cancers. Even if you are only overweight and not obese, you run the risk of these diseases that are directly attributable to lifestyle. It means eating less and exercising more.
    3. Walk more. A trip around the block or on a treadmill every day can keep your balance and lower body strength up. Walking is also good for your heart and peripheral vascular system.
    4. Practice “functional fitness.” This means doing squats, reaching and bending exercises to increase flexibility. These exercises mimic the everyday activities you do as part of everyday life. Practicing them through exercise will keep you functional for a longer period of time.
    5. Spend time with friends. Consider having a regular gathering with one or more friends to decrease isolation and give you something to look forward to each week. Keeping close ties to friends, helps improve mood and will improve your outlook on life.
    6. Practice puzzles and games. Things like crossword puzzles, Sudoku, and other puzzles will keep your mind sharp so that you don’t lose your mental fitness. Research has shown that older people who continue to challenge their brain will stay mentally sharper—even staving off signs and symptoms of dementia.
    7. Get preventative medical examinations. Many diseases, such as prostate cancer, diabetes, and breast cancer increase with age. Having a personal medical doctor who can remind you to be screened for these diseases can be helpful when it comes to preventing complications and detecting diseases when they are too far advanced to treat.
    8. Check your blood pressure regularly. As one ages, the arteries “harden,” raising the top number or systolic number of the blood pressure over time. This needs to be treated like any other type of high blood pressure. Have your blood pressure checked at the local pharmacy regularly so you can inform your doctor if the blood pressure readings are increasing.
    9. Keep the faith. Keeping up with whatever religious beliefs and practices you have been enjoying through much of your life will give you a sense of serenity that will carry you forward in your older years and can increase your social contacts.
    10. Eat a diet high in plant-based foods. Foods that come from plants such as fruits, vegetables, beans, and legumes are high in protein and complex carbohydrates, as well as antioxidants, which help beat the aging process. Limit the amount of meat you eat to lean cuts only and make sure that most of your diet is from non-meat sources.
    11. Take vitamin supplements. Vitamins specifically made for older adults vital contain antioxidants and nutrients that promote eye and cardiovascular health. A one a day vitamin is usually enough and you can be assured that, even if your diet slips a bit, your vitamin will help make up the difference in nutrition.
    12. Practice yoga. Yoga is an East Asian exercise form that involves doing different poses while meditating and focusing on breathing along with the poses. Yoga is known to increase flexibility and muscle strength. It gives you a sense of peacefulness and serenity to reduce health-harming stress. Yoga also provides about another 100 more benefits for physical, mental, and emotional health.
    13. Practice Tai chi. This ancient Chinese martial art form that has gained in popularity in the US, especially for its health benefits. Tai chi involves performing graceful movements in tune with breathing exercises that can improve mental focus, overall health, flexibility, and muscle strength.
    14. Practice Qigong. This is another ancient Chinese martial art form that is tamer and more health-focused than Tai chi. The goal of qigong is to increase the energy flow of qi (life sustaining energy) in the body so that natural healing of disease can take place. It can be adapted to be used in patients who are not able to walk or even get out of bed.
    15. Use meditative practices. Meditation can be done anywhere and by anyone. It involves progressive muscle relaxation and focusing on the breath. It can involve speaking a mantra, which is a calming syllable that aids the meditative process. It can also involve the use of guided imagery, in which you imagine yourself at a peaceful location of your choice, which facilitates a relaxed state of mind and improves mental and emotional health.
    1. Read more books or newspapers. Reading books will keep your mind sharp because you are doing something interesting and informative. If books aren’t your thing, try reading magazines or newspapers, which can also keep you up to date on things going on in the world or in your areas of interest.
    2. Go to the movies. Movies can be a great escape that can get you out of the house, enjoying the latest in movie entertainment. Popcorn without added butter can be healthy for you and you can enjoy a few handfuls while being entertained, relaxing and reducing stress.
    3. Keep a Journal. Keeping a journal of your life experiences will keep your writing mind sharp and will give you something to look forward to every day. Add to that the fact that it’s a nice memoir to leave for your descendants.
    4. Try a vegan diet. Vegans eat only foods that come from plants and do not eat meat, fish, poultry, eggs, or dairy products. This is a diet high in nutrients and low in calories. Take fish oil supplements as a way to get essential fatty acids not found in most vegan foods.
    5. Quit smoking. Smoking is not only linked to lung cancer but to other cancers, such as bladder cancer, and cardiovascular disorders. It is never too late to quit smoking and prolong your life as a result.
    6. Cut down on alcohol. The latest recommendations are to have no more than one alcoholic beverage per day for women and two alcoholic beverages for men. Try to drink more red wine, which contains antioxidants to help prolong life.

    Start implementing the above 21 tips for healthier aging, so that you can live a longer and more optimal life.

  • Get Kids Moving With These 8 Exercise And Fitness Tips

    Get Kids Moving With These 8 Exercise And Fitness Tips

    These days our children don’t get nearly enough exercise. Instead they are tucked away in their rooms playing on all sorts of electronic gadgets. If you are a parent this can be very frustrating. Especially if you notice your child is starting to gain a lot of weight.

    Most parents want to help but they really don’t know how. This is especially the case for parents who are not active themselves and so they don’t know where to begin. But, it is of utmost importance to make sure that kids get at least 60 minutes of physical activity daily and don’t assume that school PE and recess periods will take care of it.

    Here are some of the best exercise and fitness tips to get kids moving.

    Tip #1 – Make Exercise Fun & Easy

    You have to remember these are children we are talking about. That means they aren’t going to be interested in some boot camp style workouts. They want something that’s fun and easy to do. When a child is engaging in an activity they want to feel competent and self-efficient. If they don’t feel they can do the exercise they will shut down. So choose an activity or exercise that doesn’t require too much thought. Something they can catch onto quickly.

    Tip #2 – Take It Slow

    Yes it is recommended children get at least 60 minutes of exercise a day. However, if your child is not used to being active there is no way they will make it through an hour fitness session the first time out. So take things slow. Start off with just 10 minutes of play a day. You can play hide and seek or throw a Frisbee around. Use a timer and when the time is up stop playing and go back inside. This does two very important things. Its shows children getting outside is fun and it also makes them want to do it again.

    Tip #3 – Avoid Games Where Players Can Be Eliminated

    This is especially important if you are dealing with a child who is overweight. You don’t want to play any games that will make it easy for the child to be eliminated. For an overweight child this type of game can have a negative impact on their self-esteem. Once the child is eliminated they will have to sit out for the rest of the game. That means they won’t get any exercise which in turn defeats the whole purpose in the first place. So avoid games like dodge ball.

    Tip #4 – Consider Finding Your Child A Mentor

    Sometimes a child might not respond to their parents. Especially if they are severely overweight. They will be reluctant to do anything that has to do with exercise. One way to combat this is find your child a mentor. Find someone they look up to and have a great deal of respect for. This could be a neighbor, a family friend or a fitness professional in your local area. Having a mentor is a great way to show your child exercising and staying healthy is a cool thing to do.

    Tip #5 – Keep At It

    If you child doesn’t respond to you the first few times that doesn’t mean you should give up. Keep at it. Be creative and try to find new, fun ways to approach the situation. It won’t be easy to get your child to start moving if it’s something they are not used to doing. But stick with and stay positive. Eventually your child will come around.

    Tip #6 – Organized Sports

    This is a great idea for both boys and girls and the YMCA and local little leagues are great places to start.
    There are plenty of choices, including:
    • Soccer
    • Basketball
    • Baseball
    • Football
    • Volleyball
    • And others

    Organized sports and teams have regular practices and games and so provide ample opportunity for kids to get the optimal amount of exercise. Plus, it’s a great family event for bonding and teaches kids to be part of a team. And, hey, you never know, you might just have another Coby Bryant or a Babe Ruth in your family.

    Tip #7 – Outdoor Games

    There are plenty of fun outdoor games in the toy sporting goods sections of department stores. Some of them facilitate creativity and imagination as well, and are games the whole family can participate in.

    Tip #8 – Wii Fit

    For kids that love video games and a Nintendo Wii, nothing is more fun than the Wii Fit, which is a specialty console for fitness games.

    They are fun, and when you have the Wii Fit Board kids can follow along with the exercise on the screen and move, instead of just sitting in front of their console as in the typical gaming experience.

Copyright @ 2017 DrCurtisMcElroy