HIV Infection More Common Among Blacks

HIV infection is significantly more common among non-Hispanic blacks than it is among any other young adult racial or ethnic group in the United States, according to the first study drawn from the nation’s general youth population.The infection rate for young non-Hispanic blacks ages 19 to 24 is 4.9 per 1,000 people compared to a rate of 0.22 per 1,000 for all other races. The overall HIV infection rate for young adults was 1 per 1,000, a figure that is lower than other estimates of HIV prevalence that relied on different reporting methods. It also was much lower than reported rates of other sexually transmitted diseases. The HIV infection rate among young adult men was slightly higher than that for young women.

The new study appears in the current issue the American Journal of Public Health and draws on the National Longitudinal Survey of Adolescent Health and uses data from more than 13,000 young adults who agreed to be screened for HIV infection.

“The infection rate for non-Hispanic blacks is 20 times greater than the remainder of the population and this disparity begins early in life,” said Martina Morris, lead author of the paper and a sociologist who directs the University of Washington’s Center for the Studies in Demography and Ecology.

The study differed from previous ones in that it had a large representative sample of young adults and did not rely on data of HIV cases reported to the Centers for Disease Control (CDC). The new study sample included some people who were injection drug-users, in jail and men who have sex with men – groups that are known to have higher HIV rates. However, the study was not designed to estimate HIV prevalence in these specific groups.

Morris noted that earlier studies have estimated that half of all HIV infections in the early 1990s were acquired before age 25. However, data from the new study suggest that by 2000 the fraction of infection acquired before age 25 had dipped to between 15 percent and 30 percent.

Overall, of the nearly 13,200 individuals who were screened, 15 tested positive for HIV, eight were indeterminate and the remainder were negative. Twelve of the 15 positive tests were among non-Hispanic blacks.

Although whites, Hispanics, Asians and American Indians were represented in the sample, federal and university human subjects guidelines protecting confidentiality prevented HIV infection rates from being calculated for these groups. Because of the small number of cases – three – it might have been possible to uncover the identity of those who tested positive.

Morris said the results of the study parallel the racial disparities for other sexually transmitted diseases seen in CDC data. For example, rates of gonorrhea are about 17 times greater among black youth, and rates of syphilis are 12 times greater and rates of chlamydia are about five times greater.

“We need to understand the mechanism that controls the spread of these pathogens. The persistent differentials across a wide range of disease suggests a common mechanism,” she said.

Morris added that recent research suggests disparities in the prevalence of sexually transmitted diseases are shaped by differences in the underlying networks that spread infection. Segregation along racial, economic and geographic lines can lead to differences in the pool of potential sex partners. In addition, when sexual partnerships overlap in time the connectivity of a sexual network increases.

“Think of it as a group of people holding hands in a circle,” she said, “Everyone has only two partners, but the whole population is connected. This can amplify the transmission of HIV and other diseases.”

This pattern of having concurrent partners is more common among non-Hispanic blacks, so it may boost the spread of disease within this network. Segregation then keeps the disease from spreading to other groups.

“We need to better understand the way networks influence the transmission dynamics of HIV, because small difference in behavior can have large impacts on network connectivity,” said Morris. “Behavior still matters, but people need to know what behaviors to change.”

She said one of the lessons learned from studying partnership networks and behavior in sub-Saharan Africa, which has nearly 80 percent of the world’s cases of HIV, is that prevention programs that stress having one partner at a time, as in Uganda, have been effective in reducing transmission.

Source: blackdoctor.org

The Health Risks Of Belly Fat

Did you know there are more important reasons to trim down your tummy than the aesthetic appeal?Researchers are finding that abdominal fat leads to higher risks of heart disease, diabetes and even certain types of cancers.

We’re all aware that lack of exercise and a diet of burgers and fries will cause our bellies to expand, but who knew that those late nights at the office, the stress of that big project or the hidden trans fats in our favorite vending machine snacks were adding dangerous inches to our midsections?

In a society where workaholics reign, African Americans are more sleep-deprived, stress-ridden and crunched for time than ever before. We want the quickest solutions, the fastest foods (usually supersized), and, despite the caffeine running through our veins, we just can’t seem to find the time to work out.

Three ways to blast the belly fat:

1. Avoid Trans Fats
2. Get More Sleep
3. Manage Your Stress

Waist-to-Hip Ratio, BMI and Belly Fat: What It All Means

Until recently, BMI or body mass index (a measurement of weight in relation to height), was used as a key factor in determining the likelihood of developing heart disease, diabetes and certain types of cancers. Now, researchers around the world are discovering that BMI is the wrong number to rely on and dangerously misleading.

Typically, a BMI of 20 to 25 is considered normal, the range between 25 to 30 is overweight and more than 30, obese. The problems arise when certain factors, such as muscle mass and fat deposition, are not taken into consideration. Because muscle is much denser than fat and takes up less space, two individuals of the same height and weight could have the same BMI, even though one may have a significantly higher percentage of body fat than the other.

Researchers now know that if most of your fat is in the tummy area, your health risks are greater than if it resides in, say, the hips, thighs or rear (sometimes referred to as the apple versus pear theory.

Dr. Tobias Pischon, lead author of a recent study that focused on the correlation between abdominal fat and colon cancer, stated in a Reuters Health report that this type of fat is more alarming. Belly fat is “metabolically active” and could possibly increase colon cancer risk by raising levels of certain hormones that affect cell growth, including the growth of cancer cells.

Consequently, waist-to-hip ratio (a measurement of waist size divided by hip size) is a more reliable gauge of your risk factors for certain diseases, such as heart attacks. A ratio of above 0.85 for women and above 0.90 for men is higher than average and typically indicates greater risk.

And when it comes to a disease such as colon cancer, women have the highest risk. Female participants of the study with the most abdominal fat had a 48 percent greater chance of developing colon cancer, with men at a slightly lower chance of 39 percent.

Source: blackdoctor.org

Is Sex During Pregnancy Safe?

Pregnancy is a wonderful thing in a warm loving relationship, but it can have a powerful affect on your sex life. It is a widely known fact that sex during a pregnancy is doctor approved, but there are some routines that may need to be adjusted.What positions are okay?

As your pregnancy progresses, experiment to find the most comfortable positions, but avoid lying flat on your back during sex. If your uterus compresses the veins in the back of your abdomen, you may feel lightheaded or nauseous.

What about oral sex?

If you have oral sex, make sure your partner does not blow air into your vagina. Rarely, a burst of air may block a blood vessel (air embolism) — which could be a life-threatening condition for you and the baby.

Can orgasms trigger premature labor?

Orgasms can cause uterine contractions. But these contractions are different from the contractions you’ll feel during labor. Research indicates that if you have a normal pregnancy, orgasms — with or without intercourse — don’t lead to premature labor or premature birth.

Are there times when sex should be avoided?

Although most women can safely have sex throughout pregnancy, sometimes it’s best to be cautious.

Avoid sex during these situations:

• Preterm labor. Exposure to the prostaglandins in semen may cause contractions — which could be worrisome if you’re at risk of preterm labor.
• Vaginal bleeding. Sex is not recommended if you have unexplained vaginal bleeding.
• Problems with the cervix. If your cervix begins to open prematurely (cervical incompetence), sex may pose a risk of infection.
• Problems with the placenta. If your placenta partly or completely covers your cervical opening (placenta previa), sex could lead to bleeding and preterm labor.
• Multiple babies. If you’re carrying two or more babies, your doctor may advise you not to have sex late in pregnancy — although researchers have not identified any relationship between sex and preterm labor in twins.

What if I don’t want to have sex?

That’s OK. There’s more to a sexual relationship than intercourse. Share your needs and concerns with your partner in an open and loving way. If sex is difficult, unappealing or off-limits, try cuddling, kissing or massage.

After the baby is born, how soon can I have sex?

Whether you give birth vaginally or by C-section, your body will need time to heal. Many doctors recommend waiting six weeks before resuming intercourse. This allows time for your cervix to close and any tears or a repaired episiotomy to heal.

If you’re too sore or exhausted to even think about sex, maintain intimacy in other ways. Share short phone calls throughout the day or occasional soaks in the tub. When you’re ready to have sex, take it slow — and use a reliable method of contraception.

www.bajanfuhlife.com/health

Source: blackdoctor.org

How Thin People Stay Thin

Did you know that thin people have a different state of mind about food than – well, the rest of us? According to David L. Katz, MD, an associate professor adjunct in public health at Yale University, “Thin people have a relaxed relationship with food. Those who are overweight, however, tend to be preoccupied by it. They focus on how much or how often they eat, or attach labels like good and bad to certain foods. As a result, mealtime is always on the brain.”
Here, weight loss experts explore the mysterious minds of the “naturally” slim. Learn what they do, what they don’t, and how you can act the part.1. They Choose Satisfied Over Stuffed
On a fullness scale of 1 to 10, the slim stop eating at a level of 6 or 7, says Jill Fleming, RD, author of Thin People Don’t Clean Their Plates. The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what’s in front of you, regardless of whether you really need it.

Copy Them: About halfway through your next meal, put your fork down and, using the 1 to 10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)

2. They Realize Hunger Isn’t An Emergency
Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured—and fast, says Judith S. Beck, PhD, author of the new Beck Diet Solution. “If you fear hunger, you might routinely overeat to avoid it,” she says. Thin people tolerate it because they know hunger pains always come and go, buying them some time.

Copy Them: Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You’ll see that you can still function just fine. Then next time you feel those grumbles, you’ll hold off before making a dash to the fridge.

3. They Don’t Use Food To Cure The Blues
It’s not that thin women are immune to emotional eating, says Kara Gallagher, PhD, a weight loss expert based in Louisville. But they tend to recognize when they’re doing it and stop.

Copy Them: Add the word ‘Halt’ to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it’s an acronym that stands for Hungry, Angry, Lonely, or Tired—the four most common triggers for emotional eating.

If you’re truly hungry, choose a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you’re angry, lonely, or tired, seek an alternative calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around—the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail your kid, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don’t bump into anyone you know). If you’re tired, for heaven’s sake, sleep!

4. They Eat More Fruit
Lean people, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.

Copy Them: Start tinkering. Examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.

5. They’re Creatures Of Habit
Any dietitian will tell you that a varied diet is good—but too much variety can backfire, says Katz, author of The Flavor Point Diet. Studies have shown that too many tastes and textures encourage you to overeat, he explains. “Thin people have what I call a food groove—the majority of their meals consist of well-planned staples,” says Beck. “There are a few surprises thrown in, but for the most part, their diets are fairly predictable.”

Copy Them: Try to be as consistent as possible with your major meals—have cereal for breakfast, a salad at lunch, and so forth. It’s okay to add grilled chicken to the salad one day and tuna the next, but by sticking to a loosely prescribed meal schedule, you limit the opportunities to overindulge.

6. They Have A Self-Control Gene
Researchers at Tufts University found that the biggest predictor of weight gain among women in their 50s and 60s was their level of disinhibition, or unrestrained behavior. Women with low disinhibition (in other words, a finely tuned sense of restraint) had the lowest body mass index. High disinhibition (i.e., low restraint) was linked to an adult weight gain of as much as 33 pounds.

Copy Them: Prepare for moments when your disinhibition is likely to be higher—such as when you’re in a festive atmosphere with a large group of friends. If you’re at a party, tell yourself you’ll take one of every fourth passed hors d’oeuvre. If you’re out at dinner, order an appetizer portion and share dessert. Or if you’re stressed—another low-restraint moment—make sure you have a source of crunchy snacks (like fruit or carrot sticks) ready.

7. They’re Movers And Shakers
On average, slim people are on their feet an extra 2 1/2 hours per day—which can help burn off 33 pounds a year, according to a study from the Mayo Clinic in Rochester, MN.

Copy Them: Try a reality check. Studies have shown that people often overestimate how active they really are, says Gallagher. Most people actually spend 16 to 20 hours a day just sitting. Wear a pedometer on an average day, and see how close you get to the recommended 10,000 steps. Your day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator or mopping the floor with extra vigor.

8. They Sleep—Well
They snooze 2 more hours per week, compared with overweight people, says a study from Eastern Virginia Medical School. Researchers theorize that a lack of shut-eye is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin.

Copy Them: Two extra hours of sleep a week is only 17 more minutes a day—a lot more manageable, even for the most packed of schedules. Start there and slowly work toward 8 hours of snooze time a night—the right amount for most adults.

Quick Tip
Eat breakfast! 78% of successful dieters do it every day, according to the National Weight Control Registry, A database of more than 5,000 people who’ve lost more than 30 pounds and kept the weight off for at least a year.

Source: blackdoctor.org

Painful Periods? Could Be Endometriosis

Many girls experience pain and discomfort during their periods. Menstrual cramps, a heavy flow, bloating, and back pain can all be normal symptoms of your menstrual cycle. But sometimes more intense pain can be a sign of a disorder called endometriosis. Although endometriosis is most commonly found in women over 25, it can affect a girl as soon as she begins puberty.What exactly is it?

Each month, when a woman gets her period, the lining of the uterus (which is called the endometrium) breaks down and is shed as menstrual flow. When a woman has endometriosis, the kind of tissue that makes up the lining of the uterus also shows up in other parts of her body, including the ovaries, the bowels, and the bladder. During her period, this tissue breaks down — but since it’s outside the uterus, it can’t leave the body during menstruation, and cysts and scar tissue may form as a result.

Symptoms of endometriosis include:

- pelvic or abdominal pain, especially during ovulation and menstruation
- back pain, especially during menstruation
- heavy, lengthy, or irregular periods
- painful bowel movements and urination
- pain during or after vaginal intercourse
- nausea and vomiting
- diarrhea or constipation
While no one is 100 percent sure of what causes endometriosis, researchers believe the condition may be somewhat hereditary. For example, if your mother or grandmother had or has endometriosis, you may be more likely to have the disorder.

I have those symptoms!

If you are experiencing symptoms like those of endometriosis, it is important that you talk to your clinician. Only a clinician can diagnose endometriosis. Sometimes a surgical procedure called laparoscopy is performed to diagnose endometriosis. During the procedure, a clinician looks inside a woman’s pelvic cavity with special instruments to see if she has endometriosis. Some women can manage their pain with over-the-counter painkillers (such as ibuprofen), and some turn to changes in diet and exercise in order to deal with the symptoms. Unfortunately, the pain may be too severe for other women, in which case prescription treatments may be used.

What else could it be?

There are other disorders that can cause pelvic pain, including sexually transmitted infections, pelvic inflammatory disease (PID), and fibroids. (Fibroids are tumors that are not cancerous. They usually appear inside or around the uterus.) Symptoms of endometriosis are similar to symptoms for these disorders.

Severe menstrual pain shouldn’t be ignored, so visit your clinician if you’re experiencing severe pain before or during your period, or pain during intercourse if you’re sexually active.

You know your body best.

Each month, track your pain and how heavy your flow is and how many days your period lasts. You’ll discover whether or not your menstrual cycle is regular and how often you experience pain during your cycle. This will be helpful when talking to your clinician about whether or not your monthly pain might be something more than just a pain.

Source: blackdoctor.org

How To Keep Your Feet Looking Fabulous

We stuff our feet into extremely cute — but often uncomfortable — shoes almost everyday. Sometimes it’s corporate dress code, other times it’s because of our inner diva. Although your shoes may be aesthetically pleasing, the fashion factor of women’s shoes often compromises foot health, so lower your heel height to no more than an inch, and purchase styles with a broad, elevated toe box rather than an angled or pointy one.Your feet have lots of moving parts that invite numerous problems and breakdowns. Each foot contains 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons-all of which help you run, walk, jump, and kick-to log about 1,000 miles a year! Now is the time to soothe your well worn soles and get on track.

Basic Foot Care 101

• Do wear shoes appropriate for your sport
• Don’t wear heel greater than 2 inches for extended periods of time
• Do replace shoes after 300 miles or 300 hours of use
• Don’t ignore persistent foot pain
• Do wash and dry feet each time you bathe
• Don’t Cut toenails too short

Pedi Perfection

If you don’t live the star-studded high life you can still go it alone with these tips for a self-made pedicure. Go on, your feet will thank you!

1. Soak your feet in warm, soapy water for 10 minutes.
2. Use a pumice stone or emery board to remove dead skin cells as well as calluses.
3. Push back the cuticles carefully and trim toenails straight across to prevent ingrown toenails. Cut just enough so you can see a few millimeters of skin just beyond the nail margin.
4. File the nail edge with an emery board and rinse.
5. Apply a foot-formulated moisturizing lotion and massage it into the feet.
6. Wipe toenails with polish remover to take off any excess lotion then apply nail polish to the complete toenails.

Source: blackdoctor.org

The 10 Major Diet Don’ts

Ask one of your friends if they eat healthy and they will most likely reply, “Yeah, I eat pretty health. I mean at least when I can.” Many African Americans feel like they eat healthy and those that feel they aren’t eating so healthy don’t feel that their diets are that bad.Most of us are unintentionally eating more calories than we think we are and neglecting nutrients that we tend to forget about. But fret not; if you can kick a few bad habits – 10 to be exact – you’re bound to drop the pounds.

1. Mindless Eating: You grab a handful of M&M’s from your colleague’s desk, test the spaghetti sauce while you’re cooking and dig into a few bites of your spouses dessert. Never mind the kids’ leftover PB&J crusts or the hidden oil in your cafe lunch. Unfortunately, these little indulgences add up to weighty matters on the scale.
2. Putting Others’ Needs Before Your Own: You love veggies. Your spouse digs meat and potatoes. What gives? Your significant other wins, hands down. Throw kids into the mix and hot dogs, hamburgers and French fries win out every time – unless you put on the brakes.
3. Not Being Honest: Most people drastically underestimate the number of calories they eat. We downplay our Krispy Kreme intake and play up our cardio workout. And with restaurant portion sizes on the rise, many of us have no concept of a “standard” USDA serving size.
4. Skip the Broccoli, Eat the Fries: If you do nothing more than double your current intake of fruits and vegetables, you’d be on your way to eating a good diet.
5. Setting Off Without a Plan: It’s easy to overeat if you don’t have a road map specifying your diet and exercise goals. Keep a food diary, set measurable, attainable goals and stick to them.
6. Excuses, Excuses, Excuses: Whether it’s a sluggish metabolism, lack of time or our poor diets, we’re masters of coming up with excuses. Change your outlook, believe you can lose weight (make the time, decompress, whatever) and set priorities accordingly.
7. I’m Moody – Let’s Eat: People turn to food for comfort. Overindulging may make you feel good in the moment, it sets you up for diet disaster over the long haul.
8. Give Me the Quick Fix, Now! We’ve all fallen prey to the latest fad diet, downing gallons of cabbage soup, eating nothing but grapefruit or loading up on eggs and bacon grease. The end result is always the same: We gain the weight back and then some.
9. Drinking Away Our Waistlines: People who drink soda consume more calories. Alcohol isn’t much better. It’s very common to eat more or make poor food choices when you’ve had a drink or two.
10. The All-or-Nothing Approach to Dieting: If you ate a plate of fries, you might feel like you’ve blown it. Don’t let one setback completely derail you. Instead, focus on baby steps and reward yourself along the way.

Source: blackdoctor.org

Get Healthy Teeth

What is the most often overlooked foundation of a healthy lifestyle? Dental health. Working out and eating a nutritious diet aren’t the only foundations of a healthy lifestyle: proper daily dental care is essential too.According to the American Dental Association, an estimated 85 to 90 percent of Americans fail to floss regularly. And chew on this: If you only brush, you miss cleaning more than 30 percent of your tooth surface. Flossing helps remove the plaque and bacteria between teeth, where a toothbrush can’t reach. The consequences of failing to floss? Plaque buildup can lead to gum disease and tooth loss

So, if you’re part of the majority, it’s time to start taking better care of your teeth. Besides taking a trip to your dentist, check out these fundamentals on keeping healthy pearly whites.

Brushing Basics
You have to clean your teeth at least twice a day, preferably after meals and before bed. Choose a toothbrush with soft bristles. You know you need a new brush when the bristles get worn down.

Place the brush at a 45-degree angle where the teeth meet the gums. Press firmly and gently rock the brush back and forth using small, circular movements. Do not scrub. “Brushing too hard can cause gum recession and can wear away the enamel, which is the first of three tooth layers,” says Dr. Marc Lowenberg, a cosmetic dentist in New York City. “Brushing the second layer, called the dentin, too vigorously causes tremendous sensitivity because it wears away the tooth structure and gets closer to the third layer, which is the nerve tissue directly under it.” Brush all sides of the teeth, using short back-and-forth strokes for the chewing surfaces. Don’t forget your tongue; plaque and bacteria collect there too.

Flossing Facts
Floss at least once a day, choosing the type and flavor you like best. For the finger-wrap method, use a piece of floss about 18 inches long. Wrap one end around the left middle finger and the other around the right middle finger, until your hands are about two inches apart. Work the floss between the teeth toward the gums. Curve the floss around each tooth into a U-shape and gently slide under the gum line. Move the floss firmly up and down several times to scrape off plaque. And don’t be too quick – popping the floss in and out between your teeth without scraping will not remove much plaque and can hurt your gums.

Toothpaste Bites
These days, with so many options and differing opinions, choosing toothpaste can be a confusing undertaking. We asked two dentists to give us their evaluations of the more popular choices.

One thing they both agree on: It’s the actual brushing and flossing to remove plaque that’s most effective in preventing decay, gum disease and bad breath, not the type of toothpaste. That’s more about personal preference.

Source: blackdoctor.org

The 3 S’s Of Success Of Weight Loss Success

What are the 3 S’s of weight loss success? Self-efficacy, self-monitoring, and support.Self-Efficacy: The Crucial Ingredient

Self-efficacy is the belief that you can do what is required of you to achieve an objective. Self-efficacy is to successful weight management as the best start in a 2-yard dash is to winning the race—without it, you’re in big trouble. If you lack self-efficacy, you might not be able (or willing) to put in the sustained effort required to lose weight and keep it off permanently. But when you do have self-efficacy, you’ll be able to view the little setbacks and bad days as interesting challenges to overcome. And more importantly, you’ll be able to transform these experiences into opportunities to learn more about yourself and become increasingly more skillful—instead of watching helplessly as problems erode your motivation to continue.

For now, we’ll assume that your sense of self-efficacy regarding permanent weight loss is not very high. Maybe you’ve lost and regained weight so many times that you can’t honestly tell yourself you can keep it off and really believe it. Maybe you have a tendency to begin diets with high expectations and great intentions, hoping for that magic ingredient, but give up quickly when you realize it isn’t going to be as easy as you thought. Or maybe you have one particular habit—like emotional eating or lack of exercise—you haven’t been able to get a handle on, no matter what you’ve tried. What can you do now to increase your sense of self-efficacy, and move past these problems?

Start by recognizing that self-efficacy comes easily and naturally to human beings. It is part and parcel of our innate programming that allows (and even drives us) to master developmental tasks from infancy through old age. Learning from our experiences and adjusting our behaviors accordingly is a natural process. We have to learn how to let our failures and difficulties get the best of us—that doesn’t come naturally. How many kids do you know who let a few falls prevent them from learning to walk?

Some life experiences can make it more difficult for a person to develop a conscious and realistic sense of self-efficacy in one or more areas of adult life. This does not mean your capacity to do so is gone forever—you may just need to go out of your way to reconnect this innate ability to your weight loss efforts. Here how:

Get out of your own way. The biggest obstacle to developing a realistic sense of self-efficacy is an inability to use your own experiences (both positive and negative) to make appropriate adjustments in thought and behavior. When it comes to permanent weight loss, research indicates that persistent failure to learn from experience is most often associated with the inflexible, pessimistic, and self-defeating “explanatory style” as described in Part 2 of this series, The Three P’s of Failure. (If you haven’t done so, read Part 2 now to learn how to use your experiences to boost your self-efficacy.)

Know what self-efficacy is and isn’t. Self-efficacy is not the same thing as self-esteem (feeling good about yourself), self-confidence (general faith in your abilities), or “cockeyed optimism” (a matter of persuading yourself that all things are possible if you work hard). These traits won’t help you develop self-efficacy or substitute for it.

Self-efficacy is very task-specific. It’s about believing that you can do particular things necessary to accomplish a specific goal, such as permanent weight loss. You can have both high and low senses of self-efficacy in different areas, such as parenting or career, but this will not automatically transfer to the domain of weight loss.

You build self-efficacy for permanent weight loss gradually, as you successfully move through a process of breaking down your ultimate weight loss goal into positive, specific, and realistic short-term goals. Then you identify and master daily behaviors, techniques, and attitudes that will allow you to achieve these goals. With each successful step down this path, you prove to yourself that you CAN transform your lifestyle into one that is consistent with maintaining a healthy weight.

Take the initiative. The process above should sound vaguely familiar—essentially it’s the one SparkPeople uses to help you create lifestyle changes. So, you don’t need to re-invent the wheel to improve your self-efficacy and your chances for long-term weight management.

But understand that simply “following instructions” does not help build self-efficacy. You have to take initiative: identify your own strengths, weaknesses, and needs; tailor your program to suit your individual needs; and regularly take a reasonable, non-judgmental look at the quality of your effort. If you continue to encounter the same problems or patterns—especially if this drains your motivation and confidence—consider the possibility that you’re not taking enough initiative. There are lots of small things that will positively affect your initiative and self-efficacy:

Take responsibility for your own education. If you’re having problems or having trouble understanding concepts, don’t ignore it. Instead, fully utilize the Resource Centers and Message Boards to pinpoint your problem and get the answers and support you need.

Share your successes and problems with other members. Participate vicariously in the successes of others, and/or let them take part in yours. When you see that others have succeeded or overcome problems you’re struggling with, it’s easier to believe that you can do it too. Likewise, when your story or advice has helped someone else, your self-efficacy gets a real boost.

So utilize the Message Boards, read the Success Stories, start a Community Journal about your challenges, experiences, and successes. Each time you do one of these things, you are giving yourself “mastery experience” that builds self-efficacy, and helps others at the same time.
Self-Monitoring: Moving from Diet to Lifestyle

Self-monitoring involves: 1) accurately observing and interpreting your behavior, and 2) learning how to use your observations to modify your behavior and attitude. You are probably already using the Nutrition and Fitness trackers, which are the most basic self-monitoring tools for weight management.

At some point, most people who struggle with weight realize that there is another dimension to self-monitoring to be mastered. To put it bluntly, there is a big difference between knowing how to lose weight and keep it off, and actually doing so. To become successful, most of us need to change our basic beliefs, priorities, and values that affect the eating and activity patterns we want to change. This step separates a “diet” from a lifestyle change, therefore requiring different self-monitoring techniques and tools.

Take a look at the reasons you give for not doing what you know you should—this is the easiest way to discover how your priorities and values affect your weight. Then ask yourself whether these reason are out of your control, or whether they’re excuses to avoid responsibility. We tend to be either too easy or too hard on ourselves during self-examination, so enlisting the help of a friend is beneficial.

Take a look at these common reasons dieters give for not meeting calorie and exercise goals, and follow the advice for each that will help you change your priorities:

“I’m too busy,” “Putting time into this takes time away from family or work,” or “I have no choice.”

On some days skipping a workout or not sticking to your food plan really is the best choice. But this should be the exception—not the rule. If you find yourself frequently using these reasons to put off your weight loss commitments you may be turning a manageable problem into an excuse. Consider these points:

People who fail to take care of themselves become less able to keep up with other responsibilities. Symptoms of burnout include irritability, resentment, feeling overwhelmed or helpless, getting easily upset over small things, fatigue, and an increase in minor health problems (colds, muscle aches, headaches, etc.). How is this going to help you meet your responsibilities?

There is a big difference between authentic and unhealthy dependencies. People in families and organizations count on others to be responsible, reliable, and available, but not to do what others should do for themselves. Unhealthy dependency will grow as long as you allow it. One of the best ways to avoid this is to behave as a model of good responsibility to self and responsibility to others.

Everyone gets the same 24 hours in every day, and we all decide how to spend them. Sure, you need to work and make money, take care of the kids, give quality time to loved ones, manage your affairs, and somehow get enough sleep to do all this again tomorrow. It isn’t easy squeeze in healthy meals and exercise. But it’s rarely true that you have no choice—thinking this way is a one-way ticket to someplace you don’t want to be.

Take a look at how you spend your time. Is there really no time you could spend differently? Is it possible to make physical activity part of family time? Maybe you chill out for a couple hours in front of the boob tube (or chat online or on the phone), but you could fit in 20 minutes of exercise just by doing some calisthenics during the commercials, couldn’t you? Maybe the job you have right now is taking up too much of your time, and isn’t the best one for you at this point in your life. What you do every day usually comes down to a question of priorities. Where does your own health and well-being fit into your priorities?

“I’m just too tired,” or “I don’t have the energy to shop, cook, or exercise.”

Again, this might be an accurate assessment—if a new baby keeps you up all night, or if you spent the whole day moving into a new house, or refinishing the living room floor. But keep in mind that there are several causes of tiredness, and a little exercise if often the best cure for many of them.

Most of us experience tiredness related to our mental or emotional states rather than actual physical exhaustion. Mental or emotional exhaustion is the product of a stressful day that may very well have been sedentary. If so, then some exercise and a healthy homemade meal may be just what you need to put that stress behind you and reclaim your energy. The hardest part is getting up and getting started. Once you get moving, you’ll feel invigorated right away—that’s why Mother Nature invented endorphins. So don’t let a tired mind talk you out of doing what’s best for you!

“What’s the point? I’ve been sticking to my diet and exercise plan for months and have hardly lost anything. This isn’t working.”

Is this just the voice of Frustration talking, or is this what you really believe? Weight loss is not an exact science, because we are unique individuals—physiologically, psychologically, and otherwise. This means no one can give you a program that’s going to work exactly as planned, all the time. You need to take the initiative to adapt general information and proven strategies to your individual needs. Even with Message Boards, Resource Centers, and Resident Experts to help you sort out problems you encounter, some amount of frustration is normal and unavoidable. You’re the only one who can decide whether you’ll let frustration stop you from reaching your goals.

Plus, regular exercise and healthy eating offer you a long list of important health benefits even when the scale isn’t changing as fast as you’d like. In 99.9% of cases, failure to lose weight “on schedule” does not mean you can’t reach your goal weight. It only means that you need to do some experimenting to find the right combination of strategies for you.

In summary, a true lifestyle change usually involves changing the beliefs, values, and priorities that have enabled you to become overweight in the first place. Learning to monitor not only what goes in your mouth, but also what is going on in your mind and heart, are keys to making a permanent lifestyle change.
Support: Glue that Holds it All Together

This whole weight management series has really been about support—the kind we get from experts and others who have walked in our shoes, the kind we give to ourselves, and the kind we give to each other. You know it’s almost impossible to lose weight permanently on your own. Research shows that people do a lot better when they participate in a program that has a social support component (online or face-to-face both work), and when they have an active support network of family and friends. So, why do it the hard way? If you aren’t using them already, check out the Message Boards—you’ll be glad you did.

Source: blackdoctor.org

The Top 5 Tips For Keeping Your Hair In Mint Condition

For centuries women all around the globe have tapped into natural, indigenous staples for hair repair. From Thailand to Texas, many have sworn by the unadulterated homemade remedies for sheen, luster and moisture found in coconut and olive oil, avocadoes and eggs. But with the myriad styling options at our disposal —think relaxers, hair color, weaves and braid extensions–that can weaken our manes’ natural molecular structure, today’s fly girl needs conditioning formulas laced with a healthy dose of technological strength. “The purpose of conditioners is two-fold,” says hair pro Marvin A. Carrington of Indra Salon in New York City. “They put the nutrients back into you hair that shampoos and chemicals take out, and they add strength and moisture which get depleted from environmental elements and the products you use each day.” Master stylist Craig Carter of New York’s Carlos Lobos salon concurs. “Shampooing removes dirt, oil and general buildup, but it also upsets the hair’s balance a little bit, making it dry and brittle,” he says. “Conditioners help to rebuild and repair its structure on a molecular level.” The basics? Everyone needs a moisturizing conditioner, states Carrington. “But seek professional advice because sometimes you need a combination of protein and moisture, and your stylist can advise you when to switch it up,” he says.

Thankfully, for each problem that occurs, whether it’s breakage, dryness or dull, lifeless strands, there’s a quick or deep-penetrating über-solution at the salon or at home. On the next few pages, our experts pinpoint the five most common problems and the bounce-back conditioning solutions that truly work.

1. Hair S.O.S.: Extreme damage

Your Rx: Hair Masks
What they do: Created with keratin or protein, hair masks are considered the big guns of hair repair for restoring a mane’s natural luster.
Works best on: All hair types—wavy, curly and coarse as well as fine, medium and thick textures—can benefit from a mask if the hair is extremely damaged.
Try: Federic Fekkai Protein Rx Reparative Treatment Mask, $28; Phytokarite Hair Treatment Mask with Shea Butter, $36; Rene Furterer Okara Restructuring Mask, $25, all available at sephora.com; Neutrogena Triple Moisture Deep Recovery Hair Mask, $6.99, available at drugstore.com.
Rx tip: Best to help repair thick, coarse, dry hair with split ends.

2. Hair S.O.S.: Extremely dry, brittle and weak strands

Your Rx: Deep Conditioners
What they do: Deep conditioners are available in protein or moisturizing formulas. Determining the right formula to use depends on the exact cause of your hair’s dryness or weakened state. As a rule of thumb, protein conditioners add strength and elasticity to hair that is chemically treated, damaged or extremely dry and brittle. “The hair has three layers: the cuticle, cortex and medulla,” says Carter. “A protein conditioner will be able to penetrate all the way to the medulla to strengthen hair from the inside out.” Moisturizing conditioners are formulated with humectants, the chemical agents that attract moisture to hair. These types of treatments are the most effective because they penetrate the hair shaft to impart needed nutrients and moisture.

Works best on: With the exception of hair that’s really fine, “all textures, from wavy to tightly coiled, benefit from moisturizing conditioners,” says celebrity stylist Diane DaCosta.
Try: Bumble and bumble Deeep Treatment, $28.99; Burt’s Bees ; Keratase Nutritive Masquintense Intense Enriching Treatment, Fine , $33.99, all available at drugstore.com; Curl Junkie Guava and Protein Deep Fix, $12, available at naturallycurly.com; L’Oréal Nature’s Therapy Mega Moisture, $12.34, available at drugstores nationwide. Choose for your hair type and watch them work their magic.
Rx tip: For best results, leave on hair for 15 to 20 minutes under heat, and no more than once a week. Always follow protein conditioners with a conditioning rinse to keep hair soft and malleable.

3. Hair S.O.S: Fried and over-processed

Your Rx: Hot Oil Treatments
What they do: When used as part of a steam treatment, with a hot towel or under a hooded dryer, oil treatments enrich the scalp and hair shaft to impart a healthy sheen. While molecules in oil treatments by themselves do not penetrate the hair shaft, they need heat to open the cuticle layer for deeper penetration.
Works best on: Natural hair that is curly, or tightly coiled chemically treated textures.
Try: L’Oréal Nature’s Therapy Hot Oil Botanical Treatment, $5.99, available at drugstores nationwide—we absolutely swear by this formula!
Rx tip: Not recommended for fine hair.

4. Hair S.O.S.: Matted hair

Your Rx: Instant Conditioners
What they do: Perfect as a follow-up on freshly relaxed hair, instant conditioners are also great for detangling and softening hair after shampooing and for use after protein conditioners, which can sometimes leave hair brittle. Says Carrington, “They help to remove shampoo residue and make hair manageable.”
Works best on: Instant formulas work on all hair types, especially natural hair textures.
Try: Cantu Shea Butter After Shampoo Rinse-out Conditioner, $3.99; Aveda Brilliant conditioner, $19.99, available at drugstore.com
Rx tip: Leave on hair for a few minutes after shampooing, then rinse out immediately.

5. Hair S.O.S.: Gym hair burnout

Your Rx: Leave-in Conditioners
What they do: Using leave-in conditioners help to maintain the integrity of hair between shampoos, say our experts. They coat the hair and help to protect it from the rigors of styling and environmental damage.
Works best on: “They’re especially good for wavy and curly hair because they de-frizz and hold the curl pattern,” says DaCosta.
Try: Carol’s Daughter Tui Leave-in Conditioner (the scent is to die for!), $10, available at Carol’s Daughter stores in Brooklyn and Harlem, and at sephora.com; Ellin LaVar DetangleMist, $7.99, available at ellinlavar.com; Infusium23, $6.29, available at drugstore.com.

Source: blackdoctor.org

Simple Beauty Secrets That Will Keep You Glowing

Trying to look good gets more complex everyday. Especially with so many different types of formulated skin creams, lotions, color enhanced hair care products, body washes and scrubs packed with everything from algae to sea salt. With so many choices on the market, how do you know what you should be doing to maintain that special glow? Searching through all the labels can become a guessing game as to what products to use for your skin, hair and body. But you don’t have to spend a lot of money on beauty products or time in the mirror to look good. Here are a few simple steps that will allow you to walk out the door with a glowing complexion, every single day.The A list for simple beauty:1. Beauty really does come from within! Water plays a crucial role. Drink plenty of water to keep your skin hydrated, supple and radiant. Water is like your identification, never leave home without it! E-water contains essential electrolytes to help replenish the body as well as a traditional Chinese herb called Fulvic Acid to help your body absorb the electrolytes. www.enjoytherush.com

2. Feed the skin! Good nutrition and healthy skin will often complement each other. The trick is to read the labels carefully and eat healthy foods that contain a minimum of preservatives. Add these foods to your diet and notice the gradual enhancement of your skin. (Avocados, sweet potatoes, greens, turnips, parsley, shiitake mushrooms, beets and dark fruits (blueberries, blackberries, cherries, citrus fruits and load up on the cranberry juice). The antioxidants and other phytochemicals in these foods protect the skin cells. Keep in mind that anything that helps keep your digestion normal is going to translate and be reflected in healthy-glowing skin.

3. Keep your skin clean. Removing make-up and cleansing the skin throughout the day is an excellent way for the skin to breath and rejuvenate. Washing the face will eliminate any excess oils and dead skin. Japanese Rice Powder absorbs the dirt and oil from the pores, and balances the natural oils in the skin. $4 www.fromnaturewithlove.com. Yonka’s Lait Nettoyant Cleansing Milk is excellent for all skin types. This sumptuous cleansing lotion doubles as a make-up remover. $30 www.yonka.com

Source: blackdoctor.org

Speed Up Your Metabolism For Faster Weight Loss Results

[bajanfuhlife.com]Chances are, you’ve heard it all before. Eat spicy food. Drink green tea. Eat at the same time everyday. At one time or another, each one has been hailed as the best way to speed up your metabolism. But which-if any-actually works?To find out which tactics are fact, and which ones are just plain fiction, we went to our Fitness and Weight Loss Experts, Hollies Winston and Dr. Nicole Williams. Here’s what they had to say:

The Tactic Drink green tea

The Conclusion Despite previous findings, a recent study showed that green tea promoted no weight loss benefits. Both Dr. Williams and Winston seemed to agree, placing it under the fiction category. In other words, don’t waste your time.

The Tactic Eat six small meals a day

The Conclusion Though eating six small meals a day, instead of three large ones, may help to curb eating binges, it’s still up in the air as to whether this tactic actually works. However, Winston does point out that the very act of processing food requires burning calories, so eating multiple, small meals may just help. “But,” he warned, “this is the Western School of thought. Other cultures feel that 5-6 meals a day is too many meals, even if they are small.” Winston was also quick to point out that eating a Twinkie or Ho Ho does not count as a small meal or snack.

The Tactic Eat at the same time everyday

The Conclusion Though it may help to curb hunger binges, Dr. Williams advised to place this one under the fiction category. Winston agreed, warning that if the body gets into a routine, it can tend to coast. In other words, it could stall, not speed up, your metabolism.

The Tactic Drink more water

The Conclusion Dr. Williams reported that drinking either cold or hot water could help to increase your metabolism. Winston agreed, explaining that “the theory is that your body must burn extra calories to process the cold water.” And of course, it’s important that your body stay hydrated throughout the day. “Your body cannot function without water,” Winston explained. So whether this tactic actually works or not, staying hydrated is always something you should do.

The Tactic Eat spicy foods

The Conclusion Dr. Williams placed this tactic in the fact category, and Winston agreed, though he was quick to point out that the results could be minimal. A study on a small group of Japanese women published in a British Journal of Nutrition found that red pepper caused the body to heat up for a short time after the meal. But the effect was not shown to be sustained, he explained. In other words, those of you who find the idea of eating chili peppers everyday a difficult idea to swallow, probably shouldn’t bother with this one.

The Reality At the end of the day, it seems that all these suggestions-whether they work or not-are only able to provide minimal results. Here’s the reality of the situation, according to our Fitness Expert, Hollies Winston: “Drinking cold water may help you burn 10 more calories a day, green tea 20 calories a day, spicy foods 20 calories a day, more small meals 40-50 calories a day, for a total of 100 more calories a day at the very, very most. Compare that to the 3,500 calories that are needed to loose a pound of fat, and suddenly, these ideas don’t seem too great. “And honestly,” Winston argued, “who wants to be the weirdo at the office drinking green tea every day or insisting on eating spicy foods and smelling like curry?” He’s got a very valid point. So what exactly can we do to increase our metabolism?

Both our experts had the same response:

The Best Tactic Building muscle

The Result Both our Fitness and Weight Loss Experts agreed, this is the very best method of speeding up your metabolism. “A pound of muscle burns anywhere from 15-50 more calories a day, Winston explained. “Let’s say you build 10 pounds of muscle (a very modest task) and 1 pound of your muscle burns 25 calories a day. Now you burn an extra 250 calories a day, or 1,750 calories a week, even when you’re not working out.” Translation: you’re already halfway to burning 1 pound of fat.

What more do you need to know? Hit the gym and starting building some muscle today!

Source: blackdoctor.org

Lancôme brings new technology to local women

LEADING international manufacturer and marketer of perfume, cosmetic, and skin care products, Lancôme Paris, yesterday launched its Diagnos Expert system at Cave Shepherd in Broad Street. Speaking to the Barbados Advocate, International Dermatology Specialist, Julieta Rodigues, who works with Lancôme in Miami, stated that this system was designed to perform a ten-minute diagnostic test of a clients skin, and it assesses its condition.

It was developed after more than ten years of extensive research, and Rodigues described it as a gift to their customers, who have supported them over the years.

Lancômes commitment to maintaining the beauty and healthiness of womens skin was the impetus behind the development of this system, and the specialist explained that it detects any problems that cannot be seen in the mirror, for example, determining the depth and length of wrinkles, as well as the levels of oil within a persons skin.

The first step of the assessment involves a series of questions that are posed to the client, so as to determine any problems that they are experiencing and any particular issues that they would like to have addressed.

Following this, and the actual physical examination of the client, recommendations are made to the client as to the best products that they should invest in, depending on their skin type.

In addition, there is the use of Lancômes Power system, which is designed to guide individuals, showing them the right ways to utilise the right products.

Gail Butcher, Lancômes representative here in Barbados, stated that the relationship between themselves and the European brand has been in existence for eight years, and is one that has been successful for both parties.

She stated that sales of the brand have been good, and as a user of the products herself, she recommends it to all.

5 Ways To Lose Weight Fast

Losing weight is easy. It’s as simple as reducing your calorie intake. However, not feeling hungry is the difficult part of dieting. By following a few simple steps you can reduce your calorie intake without hunger pains and start to lose weight now!

1. Eat a large breakfast. Why do we eat our largest meal of the day when we will be the least active? Start your day with a large breakfast, followed within 5 hours by a medium sized lunch, and within another five hours a small dinner. The large breakfast also lets your body know that it will be taken care of and avoids turning on the “starvation mode.”

2. Savor the flavor. The fact is that the first few bites of have the most flavor. Take a moment to savor the first few bites. Getting into the habit of slowing down while you are eating will also help you stop eating when you are full, since your body will have time to send you the “full signal.”

3. Create a “finish line.” A finish line is especially important at restaurants where you do not get to chose your portion. The “finish line” is an imaginary line on your plate that the food cannot cross. You will divide your portions into smaller portions and eat only the food on the one side. If you use step two and savor the flavor you may be surprised to find that you are full even before finishing the divided portions. The “finish line” when you are at home is two fold. First you will not eat seconds. Secondly, you will only serve yourself a healthy, average sized portion. A healthy portion is considered 4 – 6 ounces of meat and 6 – 8 ounces of vegetables.

4. Take a drink first. Before indulging in a snack stop and drink an eight ounce glass of water, then wait five minutes. You may find that your snack craving is gone by just drinking a glass of water. Plus, the water helps by keeping your body hydrated and by helping you feel full so that if you do snack you will eat less.

5. Never eat sweets alone. Just by eating sweets in front of others we will naturally eat less. First of all because we may share a portion and secondly we don’t want to be seen as a “pig”. Tell family and friends you are on a diet and when you are about to take a huge bite of cheesecake they willing be ready and willing to remind you of your diet.