WEIGHT LOSS PROGRESS!

Pictured above is the before and after picture of The PMP Weight Loss Motivator Patricia McKinney. She is pictured above in a colorful sundress. The before picture was taken summer of 2011 weighing in at 225lbs, and the after picture was taken spring of 2012 weighing in at 180lbs. She has progressed so beautifully without cutting corners with weight loss surgeries, or intensive exercising. She have dropped her weight and is keeping it off by eating healthy meals, and walking daily. Follow her as she teaches (P)ersistence, (M)otivation, (P)erseverance.

WHY WALKING IS GOOD FOR THE BODY!!!!

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.

Benefits of walking

Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:

• Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
• Lower your blood pressure
• Reduce your risk of or manage type 2 diabetes
• Manage your weight
• Improve your mood
• Stay strong and fit

All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Preparation helps avoid injury

 

Proper walking technique

Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.
Get the right gearBe sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
Use proper techniqueWalking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
Warm upSpend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
StretchAfter warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
Cool down after each walking sessionTo reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

Getting started: Focus on the basics

As you get started, remember to:

• Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
• Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.
  To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

FOLLOWING CEO/PRESIDENT PATRICIA ON HER WEIGHTLOSS JOURNEY!!!

Pictured above is none other the PMP motivator & CEO/President Patricia McKinney on the road to her weight loss journey. As she follows her own weight loss guide she's reaching her goal weight, and teaching other women to live a healthy life, by in taking the right foods, while exercising daily. Her starting weigh in was 224 and she is currently weighing  in at 188. She lost 36lbs at a healthy weight loss, without any surgeries, diet pills, or obsessive work-out. Follow her as she continues to live a healthy life.

IMPORTANT INFO ABOUT GAS AND WHAT IT DOES FOR THE BODY.

It's natural to experience gas. Your body releases it as a byproduct of undigested foods through burping and flatulence up to two dozen times a day. But if you sometimes experience painful or excessive gas, chances are your diet is the culprit.
Food and Flatulence: Why Gas Happens
When you eat, your digestive system works to break down food into usable energy to power the cells and the body's many processes and functions. But your gut finds certain foods too difficult to break down into just energy and waste, and gas is the leftover product when those foods sit in your colon.
Portions of foods that can't be broken down and digested by the intestines travel to the colon, which is full of bacteria. The bacteria in your colon ferment these undigested particles of food, resulting in gas, burping, and flatulence.
Gas may also be caused by foods that the small intestine cannot handle because it doesn't contain enough of an enzyme called lactase. This enzyme breaks down lactose, the sugar that's in milk and milk products. If lactose can't be broken down, bacteria again begin to ferment those sugars and cause flatulence.
Foods and Flatulence: The Biggest Offenders
Everyone's body reacts differently to different foods — some people have no trouble digesting milk products, while other people suffer excessive gas from it. To figure out what's triggering your flatulence, pay attention to the foods you eat, and keep a diary to link symptoms of excessive gas to your diet.
The different types of sugars found in foods — including fruits and vegetables — are often difficult for the body to handle. Here are specific foods fitting this description:

• Milk and dairy products
• Starchy foods like potatoes and pasta
• Wheat and oat bran
• Foods sweetened with artificial sweeteners, such as soda, gum, and hard candy
• Bananas, peaches, apricots, pears, and raw apples
• Raisins and melons
• Prunes and prune juice
• Colas and fruit drinks sweetened with fructose
• Beans and lentils
• Onions, green peppers, shallots, and scallions
• Cauliflower, broccoli, Brussels sprouts, and peas
• Corn, celery, artichokes, asparagus, and carrots

Not all of these foods may give you excessive gas, and you may find completely different foods that do. (Keep in mind that excessive gas can also be caused by certain medications, health conditions, and swallowing too much air when you chew gum or eat too quickly).
Food and Flatulence: Getting Gas Under Control
Once you've figured out which foods cause you to suffer from excessive gas, it's time to limit them in your diet. One thing to keep in mind is that if you've recently increased the fiber in your diet — a good idea for better digestive health and bowel regularity — excessive gas is common. Your body might take a couple of days or a week to get used to the extra fiber and learn how to break it down. Then, your excess gas should go away. If it doesn't, talk to your doctor about what you can do.
Remember that gas is normal, and there's a huge health benefit to eating a lot of fiber. But if these foods cause you to have frequent, persistent gas or pain in your abdomen, you may have to find some dietary alternatives. A healthy diet should make you feel great, not gassy.

EATING DISORDERS, AND HOW THEIR BAD FOR THE BODY.

Eating disorders have become increasingly more common among young women in our society. We live in a culture preoccupied with being thin. In vulnerable young women these pressures can interact with other biological, psychological and social factors and lead to an eating disorder. These factors combined are often the reasons why eating disorders have become increasingly common in our society. Over the past three decades, eating disorder cases have increased two to five times.

Eating disorders are serious medical conditions that can affect every organ of the body. Anorexia nervosa and bulimia nervosa can have significant, sometimes irreversible medical complications. The prognosis is favorable with early recognition and aggressive treatment.

The majority of patients are typically Caucasian adolescents and young adult women. However, the number of men and women from other ethnic and demographic backgrounds with eating disorders is increasing.

Eating disorders have been found to run in families. Researchers are currently investigating whether a biological vulnerability for the development of eating disorders exists. Current studies are looking for genetic markers for these disorders. A possible biological connection is neuroendocrine dysfunction, particularly the dysregulation of the neurotransmitter serotonin.

Psychological problems also play a large role in the development of eating disorders. Individual issues such as depression, poor self-esteem and poor body image, as well as complicated family issues, such as parental discord, a rigid parenting style, and even abuse, can sometimes lead to symptoms of eating disorders.

Cultural influences play an ever-growing role in the development of eating disorders. It's been argued that the mass media perpetuates the importance of "being thin." Many pictorials and advertisements are computer enhanced to increase the physical attractiveness of the models, meaning young women are repeatedly comparing themselves to unrealistic, often unattainable ideal body images featured in magazines, movies and on television. Female models increasingly reflect a taller, thinner body type. Yet the average model is approximately 23 percent underweight and many fashion models reportedly have eating disorders. For a young woman already vulnerable due to biological and psychological factors, the repetition of the "thin is beautiful" stereotype can lead to the development of eating disorders.

Anorexia and Bulimia
Anorexia nervosa is a refusal to maintain a normal weight for an individuals height. Patients with anorexia nervosa are preoccupied with the issues of food and weight, with an intense fear of gaining weight and a distorted body image.

Patients with anorexia nervosa have an abnormal metabolism with reduced energy expenditures. Their bodies slow their metabolism to cope with a perceived starvation state. Fat mass and lean body mass is reduced. The patients experience what is called auto-cannibalism -- so named because the body literally eats itself, converting proteins from muscle, and other tissues into glucose to provide energy for the body.

Patients with anorexia nervosa demonstrate low blood pressure and a very slow heart rate. They may also have EKG abnormalities, along with shrinkage of heart size and abnormal heart function.

Hormonal complications of anorexia nervosa include the risk of growth retardation, permanent short stature and amenorrhea -- a loss of menstrual cycles. The chronic hormonal imbalance can create significant risk of osteoporosis, even in adolescent years. Currently, the mortality rate among patients with anorexia nervosa is at approximately 4 percent. Causes of death include suicide, electrolyte disturbances and arrhythmia.

Bulimia nervosa is the diagnosis of recurrent episodes of binge eating followed by recurrent, inappropriate compensatory behavior to prevent weight gain. Bulimics will self-induce vomiting, abuse laxatives, and exercise excessively in an effort to stay unnaturally and dangerously thin. There is a significant risk of heart damage from abuse of emetine (Ipecac), sometimes used to induce vomiting. This medication can lead to significant skeletal and cardiac muscle damage.

Because of the purging behavior associated with the disease, bulimics often show significant electrolyte abnormalities and gastrointestinal complications. With vomiting, this can include ulcers and acid reflux, and with laxative abuse, chronic constipation.

Treatment Options
Treatment options might differ for anorexia nervosa and bulimia nervosa. For patients with severe anorexia nervosa, it is clear that medical stabilization and some nutritional rehabilitation must occur before significant psychological progress can be made. The patient and the treatment team would together make the decision on the mode of treatment. Psychological treatment would include individual, group and family therapy to help the patient understand the causes of the eating disorders and to facilitate recovery. Medication can also play a role in treatment. For patients who are clinically malnourished, however the most important medicine is proper nutrition.

The goals of treatment for patients with eating disorders include medical stabilization, nutritional rehabilitation, control of abnormal eating behavior, psychological treatment and prevention of relapse. The American Psychiatric Association emphasizes a multidisciplinary team to help patients overcome this difficult illness: a physician, psychiatrist, psychologist and dietitian. Psychological treatment would include individual, group and family therapy.

Prognosis
The prognosis of patients with eating disorders is favorable, especially in adolescents. Studies indicate a 71 to 86 percent satisfactory outcome with long-term follow-up in teens with anorexia nervosa. Adults have a more guarded prognosis with higher relapse rates. There are concerns with a patient crossing over from symptoms of anorexia nervosa to the binging and purging of bulimia nervosa.

Patients with bulimia nervosa have also demonstrated a favorable prognosis, but relapse is common. In any case, early detection of the problem and intervention is vital to saving lives. For more information, there are a numerous resources available.

In conclusion, we live in a culture preoccupied with thinness. This is reflected and exacerbated by the media. It places a large burden on young women in our society. In vulnerable young women these pressure can interact with other biological, psychological and social factors and can lead to an eating disorder. Anorexia nervosa and bulimia nervosa

MAKING EXERCISE PART OF YOUR EVERYDAY LIFE.

Of all the different ways to improve your physical and mental health, exercise is one of the easiest and safest methods. It is also one of the most effective. Even a little regular exercise can help ease depression, boost your energy and mood, enhance self-image, and relieve stress.
The good news is you don’t have to be a gym rat or fitness fanatic, or spend a fortune on exercise equipment or club memberships, to reap the benefits. Finding simple, enjoyable activities that get your body moving can be enough to improve your health. No matter your age, health limitations, or fitness levels, there are enjoyable ways to use physical activity to make you feel better every day.


Exercise is not just about aerobic capacity and muscle size. Sure, exercise improves your health and your physique, but it has even greater benefits for your energy, mood, and brainpower. A study in the ACSM Journal of Health & Fitness asked long-term exercisers (those who had been regularly exercising for an average of 13 years) what motivated them to continue exercising. Rather than being motivated by building muscle or flattening their stomachs, for example, most exercisers cited the feelings of well-being they derived from exercise, along with increased pep and energy, and how exercise helped them sleep better and made them more relaxed.

The important thing to remember is that these benefits can be achieved without spending hours pumping weights in a gym or pounding on a treadmill. Regular mild to moderate exercise can improve your life by:

• Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
• Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energizes your spirits and makes you feel good.
• Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
• Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
• Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.