Self Help For Panic Attacks




A panic attack can come on without any signs to indicate to a person that they are about to experience an attack of this nature. These kinds of attacks can cause a person’s heart to beat very hard and at times the person can feel almost like they are suffocating possibly even dying. Thankfully, there are some ways that a person can find self-help for panic attacks so they can learn to control these types of attacks in a much better manner.

If you suffer from constant panic attacks you should try to learn deep breathing techniques. In most cases when a person has a panic attack they start breathing rapidly, heavily and fast. This is not a good thing because it causes the heart to elevate. This type of breathing also causes a person’s muscles to tighten and can even make the person feel lightheaded. It simply can make a person feel like they are dying.

If you are experiencing these attacks you have to learn how to control your breathing by taking slow, deep breathes and to focus on just that, your breathing. This is a very important task that must be done if you want to control your panic attacks.

If you suffer from panic attacks you should also learn how to use Progressive Muscle Relaxation (PMR). You can learn this by realizing when your muscles are getting tensed up, which can be a warning sign that a panic attack is going to occur. Once you start to notice the signs that you are becoming completely stressed and your muscles are becoming extremely tensed up, then you must learn how to decrease the tension. There are many self-help books that you can find online or in your local library that can also help you understand PMR better. You can also find help with this on many places online, as well.

There are a lot of different self-help for panic attacks methods that you can learn how to control your panic attacks. All it takes is a little bit of your time and patience to learn how you can effectively handle your attacks all by yourself without having to take medication. Don’t feel that you have to continue living a life full of panic attacks because you don’t. It is time for you to step up and take control of your life and use these self-help methods to take charge and be free of panic attacks.

Self Help For Panic Attacks


Article source: http://www.fitnesstipsforlife.com/self-help-for-panic-attacks.html

Using Negatives in weight training

There are two parts of a rep when you are doing an exercise. If you think about the way taht you do a bench press you raise the bar off of your chest and then at the top you let the weight down again. The letting down is known as the negative portion of the repetition.

If you focus on the negative portion of the repetition in some workouts you will make much better gains as it is another way to shock the muscle. The following link lings to an article that talks about this very thing.

In essence the best way to do a negative is to use the same weight as you normally would, do the raising of the weight the same way as usualy but in the lowering poertion control the weight more and double the time that it takes to lower the weight.

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Portion Control Tips

Portion Control Tips

Portion Control Tips

This post of portion Control tips is a long time coming and I hope it helps me as much as it helps you.

Damn,  tonight I overate…again.

Once every two weeks my family and I go out for dinner. We were finding that we were going out too often so we decided to only og out once every couple of weeks to eat better (restaurant and fast food tend to be bad) and to save money. One side effect is that we have complete control over what we eat.

Well tonight I blew it.

We went out for Vietnamese food and as always we order a few plates for all of use to share. I sure wish I would have written these portion control tips before I went out. I out did myself and ate twice what I should have.

I tend to graze throughout the day and my major meals of breakfast, lunch and dinner are fairly small but when I get to a buffet or get a chance to share food I do not share very well. My portion control without fixed portions is tough. I never really portion like my wife does, no measuring cups or anything but without a plate to gauge myself by I tend to be terrible.

Here are 5 Portion Control Tips

1. Drink 1 large cup of water 30 minutes before you meal – The water will fill your stomach a little and start you thinking about the size of your stomach.

2. Dish up all food at once – The problem with how I ate today or any buffet style meal is that you do not know how much you are eating. 1 plate for 1 meal will make you know what you are eating without getting distraction.

3. Eat slowly and concentrate on all the fork or spoonfuls of food – We are supposed to enjoy our meals but I know that when I watch my kids or even myself I will catch us not enjoying but instead racing through eating a meal. Food is not to be sprinted through but enjoyed. Take your time, enjoy it with you and your family.

4. Eat only until you are satisfied – Know when to stop. Having that water before and eating slowly will help you understand how much food you need and to stop on time. No reason to eat to much.

5. Remember that this is not your last meal – Enough said. You can eat again in a few hours.

I am hoping that these portion control tips will help you. None of them are very inspired or earth shattering but as 5 tips go they are great to help you to eat better, enjoy your food and never have an excuse to overeat.

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Isnt This A Scary Way To Think About Anorexia?

Really? You want to be anorexic? My sister was anorexic for about 2/3 of her life, so I’ll tell you what she did. It started when she was 13. Due to some horrid events out of her control, she somehow got psychologically twisted into believing that the only thing in her life she *could* control was her weight. And the best way to do that was by controlling the amount of food she ate. She began to cut way back on the amount of food she ate. At a time when her age, height and activity level dictated her eating between 1800 and 2000 calories a day, she was probably eating more like 1000/day. As she started to drop weight, she got excited because she realized her new-found weight loss method was really working fast! Never mind the fact that she was losing the ability to think properly.
Have you ever gone a day without eating? 1/2 a day? You start to shake, get snappy, lose focus on little things. Keep that up for a day or two and your body begins to understand something critical: it’s not getting any nourishment and probably won’t be any time soon so it better do something fast to preserve itself. “Hmm. . . ” it thinks. “If she won’t feed me, I will!” So it starts to consume fat, then muscle, then eventually, if you let it go long enough, it starts to consume your organs. All the while, you’re not feeding your brain so you have no ability to think for yourself. You lose the ability to reason. . . you can’t see that you’re actually allowing your body to consume itself. You can’t even think to try to reverse the process you’ve already begun. Eventually, someone has to do the reasoning for you. Wow! talk about control! But hey! you’ll be skinny, oh yes!
Back to my sister. When people start noticing how skinny you’re getting, pressure is brought to bear on you to gain some weight. Nobody is ever happy with the weight you are. You’re either too heavy or too skinny. So you learn tricks to fool people. Push food around on your plate. . . make them think you’re eating. But when you are forced to actually eat something, then you make a bee-line for the bathroom to vomit. Ahhhhh!! now THERE is a great solution to your problems! You can have your cake AND throw it up too! If you decide to go that route, you’ll feel so in control of yourself! “Hey look what I can do! I can eat but not gain a pound!” Just be aware of the consequences (and these aren’t “potential,” these are guaranteed consequences):
1) the hydrochloric acid, the acid that lines your stomach used in digestion, the acid that gives you that burning feeling in your esophagus when you vomit, will eat away the enamel of your teeth with repeated exposure. Eventually, you’ll start to get tooth decay. Mmmmm now there’s a pleasant side-effect! Ever smell the breath of someone with tooth decay? But hey! you’ll be looking hot in those size 1 jeans! Not really. . . anorexics are never happy or satisfied with their body image.
2) Electrolytic imbalance – your body is a marvel. It’s like a well-oiled machine when you take care of it. It knows exactly how much you need of certain nutrients to keep it cooled, warmed, functioning properly, etc. When you starve yourself and/or purge (the soft word for vomiting), you throw your body’s chemistry off. Sugars, salts, potassium, other minerals and vitamins. . . all those things a body needs for proper functioning get out of whack. The only way to bring them back into alignment is a stint in the hospital whereby they force-feed you those nutrients through a needle stuck in your arm and a feeding tube stuck down your nose, if you refuse to eat. That’s if you’re lucky and it’s caught in time and you haven’t yet suffered heart failure or slipped into a persistent vegetative state a la Terri Schiavo. Remember her?
15 years in a coma before her husband and parents battled it out in court for the right to let her die or let her live. In the end, her husband won the right to pull the plug. I’m guessing he thought that was a small price to pay because she was so thoughtful in life that she starved herself to give him a skinny wife.
3) A third consequence binging/purging cycle is your face changes shape and your skin becomes nasty. Your jaws, right where they hinge below your ears, start to enlarge. I’m not sure what causes that (I think it may be a glandular thing), but the overall effect is you start to look a bit like a chipmunk. Your face gets round, an ironic twist for someone who wants to look super skinny. Your skin also goes bad. It gets dry, flaky, and you have breakouts galore. These aren’t necessarily acne; sometimes they’re just sores. But that’s what happens when your body isn’t getting what it needs to survive. It starts the early stages of decomposition.
4) One more consequence of anorexia is lanugo. This is a fine, downy like hair that starts to grow over your whole body, including your face. It’s usually very pale, but at roughly 1/8″ to 1/4″, it’s quite visible especially because there is so much of it. This happens because of your body struggles to survive and keep you warm as you strip it of its protective fat and muscle layers.
All of these things happened to my sister. It’s guaranteed to happen to anyone who goes down this road. But hey, looking like a hairy chipmunk with bad skin and teeth is a small price to pay for fitting into that dress or those pants. Just ask my sister. . . oh wait, you can’t. She’s dead. )
Rewind a little. By the time my sister was about 26, she had spent half her life starving herself. She was down to an apple, a piece of bread, and a couple leaves of lettuce a day. That’s about 200 calories. And she was running 7 miles a day. How in God’s name her legs were able to carry her is beyond me. She was also doing a bazillion crunches and push-ups a day. It was only a matter of time before her 84 lb. body gave out. She was in and out of the hospital for years because her internal organs were suffering severely as a result of her neglect and mistreatment. She had numerous abdominal surgeries which resulted in rather lovely scars that criss-crossed her tummy. She was always in severe pain from the strictures caused by the repeated cutting and closing of her abdomen. (Strictures are spaghetti-like scars that grow inward and intertwine with your organs. . . especially your intestines. When these grow, more surgery is required to remove them. A rather viscious cycle. )
Well, to make a long story short, her heart finally gave out on her. She died alone. But hey! she was wicked skinny when we buried her! I’m so glad she chose to lose all that weight because it made her coffin much lighter.
Honey, I spent a lot of time writing this not to be flippant with you. I did it to scare you senseless. Anorexia is not a glamorous thing. It’s not pretty. It’s not beautiful. Vogue and Cosmopolitan will not be banging down your door to sign you as their next hot thing. The fact that you are contemplating (no, desiring!) such a horrid path is very frightening. At 6′1″, 167 lbs. , you are perfect. . . exactly where you should be. You should be concentrating on healthy habits, instead. Eat lots of fruits and vegetable, whole grains, lean meats, low-fat dairy products. Exercise. Find an activity that gets your blood pumping and that makes you happy and feel good about yourself. It could just be hip-hop dancing. . . doesn’t have to be anything formally organized. Just move. If you do these things everyday, you will not have a weight problem. You’ll be as you are: a lovely young woman. . . one with a little meat on her bones.

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If you want to buy burn the fat feed the muscle eBook – you must perform these 4 tips on how to deal effectively burn the fat feed the muscle by Tom Venuto: 1. Unlike other books of weight or diet programs – burn the fat feed the muscle is created by a recognized health and fitness expert in his field. 2. When you do buy burn the fat feed the muscle – Start off by focusing on nutrition information. When it comes to weight loss, good nutrition will account for up to 80% of your fat loss. 3. If you're not aware, burn the fat feed the muscle is an information packed, some say that they are information-dependent. The fact is that, because it is written by an acknowledged expert, Tom is sharing his wealth of knowledge. Thus, most readers lose themselves in the job information. The best way to get a solid understanding of the eBook is to read two or three times. And, as mentioned in section 2, focus your nutritional needs first to start. In fact, even if you do not enter the truckload of any information on nutrition – just start with the simple facts that you learned, and gradually implement the rest over time. It's really a question of going into a good habit and be consistent – in fact, if you can master at least 50% of what Tom is off to you – you're on your way to lose inches off your size. This is the key to understanding burn the fat feed the muscle eBook. 4. Finally, once you have a good command of the nutrition aspect – going into training. Again, this is not a race to control the eBook, just take one small step at a time, and the clock of your training program over time! Again, if you only buy burn the fat feed the muscle – read a couple of times and record the steps you start with. It is building momentum!

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Hoodia gum is part of a line of specialty hoodia products that have hit the market over the last two. Other products hit the market include Hoodia Hoodia chews and POP. What all these specialty products have in common is they all claim to have the ability to be very effective and almost instant appetite suppressants. The idea behind these products is that if you can control your appetite, you eat less and lose weight.
  Although it sounds fantastic, I doubt that these products have any affect on appetite and do little for weight loss. To begin, I doubt that one of the hoodia gum products contain authentic Hoodia Gordonii. The hoodia gordonii plant is found in South Africa and contains a molecule called P57. This molecule is the active ingredient in the Hoodia plant that sets the brain into thinking you are full. There are several varieties of Hoodia but only the Hoodia gordonii variety has the ability to suppress appetite.
  Hoodia gordonii is very rare these days and there is simply not enough to meet demand. Accordingly, it is very expensive. Hoodia supplements and products have been very popular in recent years many companies have jumped on the bandwagon. You have everything from gum to hoodia hoodia tea available today. Unfortunately, many companies have tried to cut corners to reap the benefits of this herb demand is diluting their products so there is very little Hoodia gordonii in them, or simply not used at all – but still claiming their product it contains.
  The reason these companies have been able to get away with this is because hoodia supplements are not regulated. He returned to the consumer to get educated on the facts about products such as hoodia gum to hoodia to ensure they are not cheated. The majority of the hoodia supplements and products on the market today are fake – meaning they contain very little or no Hoodia Gordonii. One expert said that the percentage of fake hoodia supplements could be as high as 80%!
  There are several things you can consult when buying gum and other products Hoodia Hoodia to ensure that whatever you buy is real, but the two most important are CITES certificates and independent lab results test. You can find these documents on websites that sell and Gums Hoodia Hoodia supplements market and others. If you can not find them, then it is likely that the product does not contain genuine Hoodia gordonii.
  It's hard to find these documents on any hoodia gum website. I researched many hoodia gum websites and have not yet found both clearly displayed. This is the main reason why I doubt that any hoodia gum product can be a "powerful and fast-acting appetite suppressant" as many claim to be. If you do not find these documents, then the product probably does not contain hoodia gordonii authentic and therefore has virtually no ability to effectively suppress appetite.
  However, suppose these gum products contain authentic Hoodia Gordonii Hoodia. I still think they are very inefficient when it comes to suppressing appetite because they contain very little of Hoodia gordonii. Hoodia gum products typically require to have 20 to 150 grams of it per stick of gum. It will not be nearly enough to effectively suppress appetite.
  Some experts and doctors say it may take up to 3000 mg of Hoodia gordonii per day to effectively suppress appetite. At minimum, most people need anywhere between 800-1,500 mg per day to suppress appetite. Assuming you're able to get by with 800mg per day to suppress your appetite, you would still need several sticks of chewing gum with each stick containing only 20-150mg of hoodia gordonii!
Finally, another concern I have about hoodia gum products is that most claim to be made using Hoodia extracts or concentrates. These concentrates contain only assumed the active molecule in hoodia gordonii, P57. The problem is that the process for doing so has not been perfected yet and only one company has the legal authority to do so and that company is Phytopharm.
  Phytopharm is a British pharmaceutical company, which received the patent to extract P57 for use in products for weight loss. They spent several years and millions of dollars trying to understand how to extract P57 for use in products for weight loss on a massive scale. Despite the time and money spent, they have still not been able to do so. How to apply for hoodia gum product using a sample of hoodia?
  Ultimately, I doubt that one of these Hoodia gum products contain authentic Hoodia gordonii, which is necessary to effectively suppress appetite. Moreover, even if they do, they contain so little that it would probably do little to suppress appetite. If you're serious about trying hoodia supplements to suppress appetite, I strongly suggest you stick with Hoodia diet pills traditional.

After my first baby was born, I found it very difficult, impossible to be exact, back to my weight I had before giving birth. My appetite and my hunger was just too big. Again, trying all possible schemes did not help, because they did not really fight the hunger. The food was simply not enough that they offered. So I desperately need to find a solution, a way to lose weight, which was based on the suppression of appetite and control hunger.
  Without experience and knowledge whatsoever, my first thought was: control hunger? It can be a way to control hunger, which is obviously eating enough. But eating enough automatically means, eat as much as hunger has disappeared, which would be to accept that the burden does not fall, perhaps even increase. And do not even talk about appetite suppression? If I feel that I must have a peace of cake, the appetite for something sweet, he sees a good effort, keep me away from here. So, what is strong and convincing enough for the appetite suppression for me?
  Then I started to learn, trying to find a solution to this dilemma. Reading and Internet research, I was looking for documentation on the control of hunger and appetite suppression. Talking it nearly 20 years ago, not even 20% of today's information was available. We talked a little bit of new chemicals, which should help fill the stomach to control hunger, but they did nothing for appetite suppression.
  I've tried anyway. And in a sense they have worked, as far as control of hunger was concerned. The pills expanded in the stomach like a sponge and it was physically impossible to eat too. But they had no effect on appetite suppression. Because appetite suppression has nothing to do with the stomach, it is the brain. Thus, by taking these pills, I had two choices: either to lose weight and be irritable or constantly trying to lose weight by controlling appetite with my self-control (which obviously does not work!). And to be grumpy all the time would not be the best recipe for my wedding.
  Thus, it was back to square one. Starting to research again, this time I really dove into the material. There must be a way to control hunger and appetite suppression at the same time. At this time appeared the first reports of something new, a cactus of the Kalahari, on the Internet. Hoodia Gordonii is quickly experienced the greatest secrecy, when it came to weight loss. A natural product that fights obesity and also worked to control hunger and appetite suppression? It seemed too good to be true.
  But anyway, I really started to get desperate. I had my second child and my weight has been in areas where there has never been before. I urgently need a solution to control hunger and appetite suppression. So I ordered my first supply of Hoodia reluctantly, but I ordered. That was in 1994 – and never looked back since. Suppression of appetite and control hunger has never been a problem again.
  Of course, even with Hoodia I have been a few glitches when I just had to have a piece of cake, but I generally feel fine because I take Hoodia Gordonii and I am living proof that there a natural product that helps with appetite suppression and control hunger.

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