This category and various sub-categories cover a wide range of symptoms typified by sleep problems and worries or fears. A child may have an “anxiety problem” which is basically defined as less severe than a “generalized anxiety disorder” or a “panic disorder.” Anxiety can be manifested about nearly anything: fear of animals, natural disasters, medical care, school performance, acceptance by classmates, being away from home or even the future in general. When these fears become so excessive that they interfere with social or school functioning, they may well be classified as the more serious generalized anxiety disorder.
Of course, as with many mental health symptoms, the signs of anxiety disorder are shared among a wide population of healthy people. Some adults and children are afraid of escalators. A huge number of people are afraidTeen-age girl with long blonde hair and hands to face of flying. After 9/11, perhaps many more people are afraid to be in tall buildings. An important element in developing anxiety disorders may be the parental response. If the parent takes every fear expressed by the child as cause for concern, the fear is authenticated as real. Comforting the child about every fear may plant the seeds of another problem – separation anxiety. If even slight fears trigger parental comfort, then the child may not want to be away from the parent. Of course, the fear is real to the child, and thus caring parents will need to seek a balance between caring and overreacting. No one said being a parent is easy!
For the record, an anxiety problem becomes an anxiety disorder if the excessive anxiety occurs more days than not for at least six months and interfere with the child’s participation in school and social life. These symptoms also include:
-- restlessness or feeling keyed up or on edge
--being easily fatigued
--difficulty concentrating or mind going blank
--irritability
--muscle tension
--sleep disturbance (difficulty falling asleep or staying asleep or restless sleep)
Sunday, September 7, 2008
Face
What treatment creates volume?
New collagen regeneration can be achieved by stimulating your own fibroblast cells to increase collagen production. Causing your skin to produce new collagen will create volume and plump-up sagging tissue. This is the ultimate in true, natural facial rejuvenation.
What areas can be treated?
1. The deep folds between nose and mouth
2. Creases at the side of the mouth
3. Wrinkles in the cheek and/or chin
4. Lines on the forehead
5. Scarring
6. Skin lacking firmness and elasticity
7. A sunken appearance to the face
How does it work?
The product is injected into the skin and there will be an immediate response, as the product fills the depressed area. This initial response is followed by a progressive increase in volume, and with successive treatments the areas will be ‘plumped up’ as the underlying supportive matrix of collagen tissue which was deteriorated with age or has been damaged or scarred is regenerated.
This occurs by stimulating the cells called fibroblasts, in the deeper layers under our skin, that are responsible for manufacturing this supportive matting of our deep tissues that we call "collagen".
Is there any downtime?
No.
The injection requires no surgery, is fairly painless and can be performed as an outpatient procedure in the clinic.
Dependent upon the client, one may see some bruising or swelling around the injection site, but makeup will generally cover that well.
When do I see results?
New collagen production appears slowly and gradually over a period of months, looking natural and healthy.
Collagen stimulation is long term, with results lasting longer than two years.
Usually one maintenance treatment, a top-up injection session, is recommended every two years to maintain the result and compensate for the results of progressive ageing.
How many treatments do I need?
Between 3 and 4 treatment sessions, each about four to six weeks apart, will produce very substantial collagen volume infilling to plump up the skin. We usually use one vial of the collagen regeneration material on each side of the face.
How long does treatment take?
This is a simple series of injections into the deeper layers of the skin, each treatment session taking 30 minutes.
Is it safe?
Very safe: proven in an eight year history of clinical use in Europe, with over one hundred thousand patients already treated.
Why are we not allowed to name this product?
Australian TGA (Therapeutic Goods Administration) regulations have prevented the naming of this well known treatment as it is deemed to be direct advertising of a "doctor only" medically prescribed S4 medication. It is an extremely safe treatment that has been used successfully in facial cosmetic medicine for many years, providing it is administered by a qualified doctor who has been well trained in the correct technique.
New collagen regeneration can be achieved by stimulating your own fibroblast cells to increase collagen production. Causing your skin to produce new collagen will create volume and plump-up sagging tissue. This is the ultimate in true, natural facial rejuvenation.
What areas can be treated?
1. The deep folds between nose and mouth
2. Creases at the side of the mouth
3. Wrinkles in the cheek and/or chin
4. Lines on the forehead
5. Scarring
6. Skin lacking firmness and elasticity
7. A sunken appearance to the face
How does it work?
The product is injected into the skin and there will be an immediate response, as the product fills the depressed area. This initial response is followed by a progressive increase in volume, and with successive treatments the areas will be ‘plumped up’ as the underlying supportive matrix of collagen tissue which was deteriorated with age or has been damaged or scarred is regenerated.
This occurs by stimulating the cells called fibroblasts, in the deeper layers under our skin, that are responsible for manufacturing this supportive matting of our deep tissues that we call "collagen".
Is there any downtime?
No.
The injection requires no surgery, is fairly painless and can be performed as an outpatient procedure in the clinic.
Dependent upon the client, one may see some bruising or swelling around the injection site, but makeup will generally cover that well.
When do I see results?
New collagen production appears slowly and gradually over a period of months, looking natural and healthy.
Collagen stimulation is long term, with results lasting longer than two years.
Usually one maintenance treatment, a top-up injection session, is recommended every two years to maintain the result and compensate for the results of progressive ageing.
How many treatments do I need?
Between 3 and 4 treatment sessions, each about four to six weeks apart, will produce very substantial collagen volume infilling to plump up the skin. We usually use one vial of the collagen regeneration material on each side of the face.
How long does treatment take?
This is a simple series of injections into the deeper layers of the skin, each treatment session taking 30 minutes.
Is it safe?
Very safe: proven in an eight year history of clinical use in Europe, with over one hundred thousand patients already treated.
Why are we not allowed to name this product?
Australian TGA (Therapeutic Goods Administration) regulations have prevented the naming of this well known treatment as it is deemed to be direct advertising of a "doctor only" medically prescribed S4 medication. It is an extremely safe treatment that has been used successfully in facial cosmetic medicine for many years, providing it is administered by a qualified doctor who has been well trained in the correct technique.
Tuesday, September 2, 2008
Open Marriage Truths
The Truth About Open Marriage
Couples who practice ''polyamory'' say it's good for their relationships. Some therapists disagree.
By Kathleen Doheny
WebMD Feature
Reviewed by Louise Chang, MD
Jenny Block often invites her best friend, Jemma, to join her, her husband, and their 8-year-old daughter for dinner. "We might order Chinese and then play Scrabble after dinner," Block says.
It all sounds very Middle America, until you know the rest of the story. Although Block and her husband, Christopher (not his real name), have been married for nearly 11 years, Jemma (not her real name) is Block's other love. They regularly go out on "dates," although Block's daughter knows only that Jemma is a family friend. And Block and her husband go out regularly, too. Block is intimate with both of them.
For several years, Block has had an open marriage. "We're not freaks," she tells WebMD. She simply couldn't get everything she needed -- sexually, physically, or emotionally -- from just her husband. So Block, who says she is bisexual, broached the topic of open marriage with her husband.
Christopher agreed to the arrangement. He isn't pursuing another relationship himself at this time, although he knows he is free to. "All that's going on here is feeling open to loving other people," says Block, 37, whose book, Open: Love, Sex, and Life in an Open Marriage, is due out in June 2008. Limiting love, she says, doesn't seem normal to her.
The term "open marriage," coined by the late George and Nena O'Neill in their 1972 book of the same name, has been expanded as more couples choose to follow the concept without getting married. Another term to describe one type of open relationship is polyamory -- literally, "multiple loves."
Those who practice open relationships or polyamory often say they are "hardwired" this way and that laying the ground rules for multiple relationships spares everyone hurt and disappointment. Not everyone agrees, with some therapists calling the polyamorous model a recipe for hurt, disappointment, jealousy, and breakups. On one point all agree: a "poly" relationship isn't going to work unless all partners are in favor of the arrangement.
How Common Is Open Marriage?
The number of adults with open relationships -- be they formal marriages or more informal arrangements -- is small. Probably about 4% to 9% of U.S. adults have some sort of open arrangement, estimates Franklin Veaux, 41, an Atlanta-based computer programmer and web site developer who also runs a polyamory web site.
Others, including Steve Brody, PhD, a psychologist based in Cambria, Calif., put the number much lower. "It's got to be less than 1%," he says. He has counseled thousands of couples in the past 30 years and has encountered very few instances of open relationships among his patients.
The Back Story
When the O'Neills, trained as anthropologists, wrote their book, Open Marriage: A New Life Style for Couples, they weren't just talking about the freedom to explore sexual relationships outside the marriage, although that idea got the most attention.
They also suggested that marriage partners be free to have their own separate friendships and that they trade domestic chores, for instance -- novel ideas back then, at least to some.
Now, the term polyamory or "poly" is viewed as the hipper term, with numerous web sites offering chat rooms, bulletin boards, and personal ads. One even posts a glossary of poly terms, explaining that relationships can be triads (three people), vees (in which one person has two lovers who aren't involved with each other), quads (four), extended networks, and other arrangements.
What's the Appeal of Open Marriage?
Freedom of choice is a big draw, says Cherie, a 34-year-old technology consultant who is traveling around the country and telecommuting with her partner, Chris, also 34 and in the same business. Chris and Cherie asked that only their first names be used in this article.
Before the road trip, Cherie had three boyfriends at once. Right now, she and Chris are monogamous, she says, but they plan to pursue other relationships again.
"Over the years," she tells WebMD, "I have been involved with a very wide variety of relationships and configurations, from triads, vees, quads, and extended networks. At one time, I even co-purchased a house with three other partners."
Her partner, Chris, says that his heart is "wired" for multiple relationships. Those classic love triangle movies, he tells WebMD, were always frustrating to him. "Why should the hero or heroine have to choose between two partners?" he asks. "Why not have both?"
While variety in sex is a big part of multiple romances, polyamorists say it's not the whole story. And polyamory is definitely different from swinging, says Block. "Swinger lifestyles are very sex oriented," she says. For her, having multiple relationships not only helps her fulfill her sex drive, but other needs as well. Her female partner, she says, is also her best friend and gives her a lot of emotional support.
When she goes to a romantic comedy with Jemma, for instance, Block says there's no eye rolling, as there usually is when she goes with Christopher.
Franklin Veaux, an ex-partner of Cherie, says he, too, is hardwired to be a polyamorist. "Why does the princess or the prince who lives in a castle have to choose?" he asks. "There is enough room for everyone." He keeps in touch with Cherie through instant messaging, although they are not romantically linked right now.
"Every partner adds something to my life," he says. "All of these things make me a better person." The big attraction, he says, is emotional intimacy. "Everybody adds value to my life."
Marriage and Relationship Experts Talk
Those who pursue an "open" or polyamorous relationship are obviously not conventional types, says William Doherty, PhD, director of the marriage and family therapy program at the University of Minnesota, St. Paul. "There are always some people who want to push the limits of their experiences -- their joy, their ecstasy in life," he says. They feel convention and tradition inhibit them.
Those who pursue multiple relationships simultaneously, Doherty says, say they are capable of many loves and passion and that "artificial cultural constraints" tell them they should restrict their love and passion to just one person.
Polyamorists, to their credit, are often open about it, Doherty says. "There is a kind of idealism around these folks," he says. "They want to be completely open and honest about it."
Louanne Cole Weston, PhD, MFT, a Fair Oaks, Calif., marriage and family therapist and WebMD's sex and relationships expert, agrees that the concept of open relationships has evolved to become more idealistic. "In the '70s, there was the playing loose around the edges idea," she says. "Poly is trying to come across as thoughtful and considerate."
An obvious benefit, Weston says, is that sexual monotony seldom sets in. Polys are not apt to be bored in other areas of life, either. "You always have Plan B," she says.
Some say they learn something about relationship skills from their other partner or partners, something that can be applied with the primary partner, she says.
The Drawbacks of Open Marriage
Scheduling can be a hassle, polyamorists say. "When I'm actively exploring multiple relationships, balancing my time and energy is usually the most difficult part,'' says Cherie." It can also be particularly draining if more than one of my partners has a crisis in their lives that they ask my assistance with, such as supporting them through a career change, family illness, problems in other relationships, or other challenging times." But if the other person has multiple partners, she says, they also have the benefit of getting multiple sources of help.
Handling the "fear response" in partners can be an issue, says Chris. He sometimes has had to assure partners that his interest in others does not mean his interest in them has changed or waned.
"I've also had my own feelings of envy and jealousy," he says, "particularly when I feel that a partner is giving more time and energy to another than they are to me."
"Where it becomes threatening is when [partners] think love implies exclusivity," says Veaux. "It's the starvation model of love. That is, if you love two, each gets half of the love. That's not true. Every single person is absolutely unique. Because of that, it means my partners can never be replaced."
Things can also get dicey when a partner considered "secondary" wants to become a primary, Veaux says.
Sometimes Veaux invites most of his partners -- and their partners -- to go out socially. Recently, he and such a group went to a science fiction convention together.
Ground rules are essential before starting a poly relationship, Veaux and others say. Some Internet poly sites offer sample contracts for multiple relationships.
"You have to figure out what the rules are," Weston says. "Otherwise so much could be hurtful."
But Steve and Cathy Brody think it's next to impossible to lay ground rules. "It's like laying ground rules for an earthquake," says Steve Brody, who with Cathy Brody wrote Renew Your Marriage at Midlife. They question how people can predict their feelings with so many people involved. "You can set up guidelines in a rational and intellectual way, but you can't anticipate the depth of the emotional reaction you are going to have," Steve Brody says.
Even so, Cathy Brody says one rule is crucial: "If one [partner] wants to stop [the arrangement], they both do."
The increased risk of getting a sexually transmitted disease is another obvious drawback. Veaux says he is careful about monitoring his sexual health. "I get a general physical once a year, and I'm screened for STDs. Whenever my partnership status changes I am screened again." He asks his partners to do the same. He asks for written proof that his partners are infection-free and provides it to them as well.
Polyamorists say the benefits outweigh the drawbacks. "The best part is that I feel like I am being true to myself," says Chris. "I always felt I was living a lie when I was trying to fit into a monogamous mold."
Couples who practice ''polyamory'' say it's good for their relationships. Some therapists disagree.
By Kathleen Doheny
WebMD Feature
Reviewed by Louise Chang, MD
Jenny Block often invites her best friend, Jemma, to join her, her husband, and their 8-year-old daughter for dinner. "We might order Chinese and then play Scrabble after dinner," Block says.
It all sounds very Middle America, until you know the rest of the story. Although Block and her husband, Christopher (not his real name), have been married for nearly 11 years, Jemma (not her real name) is Block's other love. They regularly go out on "dates," although Block's daughter knows only that Jemma is a family friend. And Block and her husband go out regularly, too. Block is intimate with both of them.
For several years, Block has had an open marriage. "We're not freaks," she tells WebMD. She simply couldn't get everything she needed -- sexually, physically, or emotionally -- from just her husband. So Block, who says she is bisexual, broached the topic of open marriage with her husband.
Christopher agreed to the arrangement. He isn't pursuing another relationship himself at this time, although he knows he is free to. "All that's going on here is feeling open to loving other people," says Block, 37, whose book, Open: Love, Sex, and Life in an Open Marriage, is due out in June 2008. Limiting love, she says, doesn't seem normal to her.
The term "open marriage," coined by the late George and Nena O'Neill in their 1972 book of the same name, has been expanded as more couples choose to follow the concept without getting married. Another term to describe one type of open relationship is polyamory -- literally, "multiple loves."
Those who practice open relationships or polyamory often say they are "hardwired" this way and that laying the ground rules for multiple relationships spares everyone hurt and disappointment. Not everyone agrees, with some therapists calling the polyamorous model a recipe for hurt, disappointment, jealousy, and breakups. On one point all agree: a "poly" relationship isn't going to work unless all partners are in favor of the arrangement.
How Common Is Open Marriage?
The number of adults with open relationships -- be they formal marriages or more informal arrangements -- is small. Probably about 4% to 9% of U.S. adults have some sort of open arrangement, estimates Franklin Veaux, 41, an Atlanta-based computer programmer and web site developer who also runs a polyamory web site.
Others, including Steve Brody, PhD, a psychologist based in Cambria, Calif., put the number much lower. "It's got to be less than 1%," he says. He has counseled thousands of couples in the past 30 years and has encountered very few instances of open relationships among his patients.
The Back Story
When the O'Neills, trained as anthropologists, wrote their book, Open Marriage: A New Life Style for Couples, they weren't just talking about the freedom to explore sexual relationships outside the marriage, although that idea got the most attention.
They also suggested that marriage partners be free to have their own separate friendships and that they trade domestic chores, for instance -- novel ideas back then, at least to some.
Now, the term polyamory or "poly" is viewed as the hipper term, with numerous web sites offering chat rooms, bulletin boards, and personal ads. One even posts a glossary of poly terms, explaining that relationships can be triads (three people), vees (in which one person has two lovers who aren't involved with each other), quads (four), extended networks, and other arrangements.
What's the Appeal of Open Marriage?
Freedom of choice is a big draw, says Cherie, a 34-year-old technology consultant who is traveling around the country and telecommuting with her partner, Chris, also 34 and in the same business. Chris and Cherie asked that only their first names be used in this article.
Before the road trip, Cherie had three boyfriends at once. Right now, she and Chris are monogamous, she says, but they plan to pursue other relationships again.
"Over the years," she tells WebMD, "I have been involved with a very wide variety of relationships and configurations, from triads, vees, quads, and extended networks. At one time, I even co-purchased a house with three other partners."
Her partner, Chris, says that his heart is "wired" for multiple relationships. Those classic love triangle movies, he tells WebMD, were always frustrating to him. "Why should the hero or heroine have to choose between two partners?" he asks. "Why not have both?"
While variety in sex is a big part of multiple romances, polyamorists say it's not the whole story. And polyamory is definitely different from swinging, says Block. "Swinger lifestyles are very sex oriented," she says. For her, having multiple relationships not only helps her fulfill her sex drive, but other needs as well. Her female partner, she says, is also her best friend and gives her a lot of emotional support.
When she goes to a romantic comedy with Jemma, for instance, Block says there's no eye rolling, as there usually is when she goes with Christopher.
Franklin Veaux, an ex-partner of Cherie, says he, too, is hardwired to be a polyamorist. "Why does the princess or the prince who lives in a castle have to choose?" he asks. "There is enough room for everyone." He keeps in touch with Cherie through instant messaging, although they are not romantically linked right now.
"Every partner adds something to my life," he says. "All of these things make me a better person." The big attraction, he says, is emotional intimacy. "Everybody adds value to my life."
Marriage and Relationship Experts Talk
Those who pursue an "open" or polyamorous relationship are obviously not conventional types, says William Doherty, PhD, director of the marriage and family therapy program at the University of Minnesota, St. Paul. "There are always some people who want to push the limits of their experiences -- their joy, their ecstasy in life," he says. They feel convention and tradition inhibit them.
Those who pursue multiple relationships simultaneously, Doherty says, say they are capable of many loves and passion and that "artificial cultural constraints" tell them they should restrict their love and passion to just one person.
Polyamorists, to their credit, are often open about it, Doherty says. "There is a kind of idealism around these folks," he says. "They want to be completely open and honest about it."
Louanne Cole Weston, PhD, MFT, a Fair Oaks, Calif., marriage and family therapist and WebMD's sex and relationships expert, agrees that the concept of open relationships has evolved to become more idealistic. "In the '70s, there was the playing loose around the edges idea," she says. "Poly is trying to come across as thoughtful and considerate."
An obvious benefit, Weston says, is that sexual monotony seldom sets in. Polys are not apt to be bored in other areas of life, either. "You always have Plan B," she says.
Some say they learn something about relationship skills from their other partner or partners, something that can be applied with the primary partner, she says.
The Drawbacks of Open Marriage
Scheduling can be a hassle, polyamorists say. "When I'm actively exploring multiple relationships, balancing my time and energy is usually the most difficult part,'' says Cherie." It can also be particularly draining if more than one of my partners has a crisis in their lives that they ask my assistance with, such as supporting them through a career change, family illness, problems in other relationships, or other challenging times." But if the other person has multiple partners, she says, they also have the benefit of getting multiple sources of help.
Handling the "fear response" in partners can be an issue, says Chris. He sometimes has had to assure partners that his interest in others does not mean his interest in them has changed or waned.
"I've also had my own feelings of envy and jealousy," he says, "particularly when I feel that a partner is giving more time and energy to another than they are to me."
"Where it becomes threatening is when [partners] think love implies exclusivity," says Veaux. "It's the starvation model of love. That is, if you love two, each gets half of the love. That's not true. Every single person is absolutely unique. Because of that, it means my partners can never be replaced."
Things can also get dicey when a partner considered "secondary" wants to become a primary, Veaux says.
Sometimes Veaux invites most of his partners -- and their partners -- to go out socially. Recently, he and such a group went to a science fiction convention together.
Ground rules are essential before starting a poly relationship, Veaux and others say. Some Internet poly sites offer sample contracts for multiple relationships.
"You have to figure out what the rules are," Weston says. "Otherwise so much could be hurtful."
But Steve and Cathy Brody think it's next to impossible to lay ground rules. "It's like laying ground rules for an earthquake," says Steve Brody, who with Cathy Brody wrote Renew Your Marriage at Midlife. They question how people can predict their feelings with so many people involved. "You can set up guidelines in a rational and intellectual way, but you can't anticipate the depth of the emotional reaction you are going to have," Steve Brody says.
Even so, Cathy Brody says one rule is crucial: "If one [partner] wants to stop [the arrangement], they both do."
The increased risk of getting a sexually transmitted disease is another obvious drawback. Veaux says he is careful about monitoring his sexual health. "I get a general physical once a year, and I'm screened for STDs. Whenever my partnership status changes I am screened again." He asks his partners to do the same. He asks for written proof that his partners are infection-free and provides it to them as well.
Polyamorists say the benefits outweigh the drawbacks. "The best part is that I feel like I am being true to myself," says Chris. "I always felt I was living a lie when I was trying to fit into a monogamous mold."
Women Strength
To the best of my knowledge, I have never addressed the topic of women's strength training in the Keeping Fit column. The main reason for this is that there is essentially no difference between men and women with respect to exercise technique, training procedures or strength development. Basically, what is good for the goose is equally good for the gander.
However, you may not be aware of our research studies that led us to this conclusion. In fact, you may have heard that women should not do strength exercise for one of the following reasons.
(1) Strength training makes women too muscular and bulky.
(2) Strength training is a waste of time for women because they are not capable of developing strong muscles.
(3) Strength training is dangerous for women because their bodies are not designed to exercise with resistance.
Of course, none of these reasons is valid and such misinformation is incorrect. Actually, very few women have the genetic potential or enough natural testosterone to develop large muscles. Firm, fit, functional muscles, yes-large muscles, no. On the other hand, women most certainly can achieve high levels of muscle strength. In fact, our studies show that females develop muscle strength at the same rate as males, and on a pound-for-pound basis are equally strong. Finally, it is ridiculous to think that women's bodies are too frail to perform resistance exercise. After all, what physical activity is more demanding than childbirth?
To clarify some of the above statements let me share some of our research findings. In one of our largest studies, with over 900 male and female participants, we tested the leg strength of both genders. In terms of actual weight lifted, the men were 50 percent stronger than the women. However, the men also were, on average, 50 pounds heavier than the women. We therefore decided to compare leg strength relative to the individual's lean body weight. On a muscle-for-muscle basis we found essentially no difference in male and female leg strength. Both genders performed 10 computer-monitored leg extensions with 75 percent of their lean body weight. Other researchers have attained similar results, and no scientist can distinguish between male and female muscle tissue under the microscope, because there is no physiological difference.
Over the past 15 years, we have performed dozens of research studies and taught hundreds of classes with women strength trainers of all ages (children, teens, young adults, middle agers, and seniors). To date, not one participant has complained about becoming big or building too much muscle.
Remember, women who do not strength train lose about 5 pounds of muscle every decade of adult life. That leads to a lower metabolism and a gradual increase in fat weight (about 15 pounds per decade), as well as a less fit, firm and attractive appearance. So, in most cases, the added muscle simply replaces the muscle previously lost through lack of use. And women who start strength training typically lose twice as much fat as they gain muscle. In one of our studies, more than 700 women performed about 25 minutes of strength training (13 Nautilus exercises) and 20 minutes of aerobic activity (treadmill or cycle) 2 or 3 times a week for two months. On average, they added almost 2 pounds of muscle and lost about 4 pounds of fat. They also increased their muscle strength by over 40 percent, which greatly enhanced their physical abilities and performance levels.
However, you may not be aware of our research studies that led us to this conclusion. In fact, you may have heard that women should not do strength exercise for one of the following reasons.
(1) Strength training makes women too muscular and bulky.
(2) Strength training is a waste of time for women because they are not capable of developing strong muscles.
(3) Strength training is dangerous for women because their bodies are not designed to exercise with resistance.
Of course, none of these reasons is valid and such misinformation is incorrect. Actually, very few women have the genetic potential or enough natural testosterone to develop large muscles. Firm, fit, functional muscles, yes-large muscles, no. On the other hand, women most certainly can achieve high levels of muscle strength. In fact, our studies show that females develop muscle strength at the same rate as males, and on a pound-for-pound basis are equally strong. Finally, it is ridiculous to think that women's bodies are too frail to perform resistance exercise. After all, what physical activity is more demanding than childbirth?
To clarify some of the above statements let me share some of our research findings. In one of our largest studies, with over 900 male and female participants, we tested the leg strength of both genders. In terms of actual weight lifted, the men were 50 percent stronger than the women. However, the men also were, on average, 50 pounds heavier than the women. We therefore decided to compare leg strength relative to the individual's lean body weight. On a muscle-for-muscle basis we found essentially no difference in male and female leg strength. Both genders performed 10 computer-monitored leg extensions with 75 percent of their lean body weight. Other researchers have attained similar results, and no scientist can distinguish between male and female muscle tissue under the microscope, because there is no physiological difference.
Over the past 15 years, we have performed dozens of research studies and taught hundreds of classes with women strength trainers of all ages (children, teens, young adults, middle agers, and seniors). To date, not one participant has complained about becoming big or building too much muscle.
Remember, women who do not strength train lose about 5 pounds of muscle every decade of adult life. That leads to a lower metabolism and a gradual increase in fat weight (about 15 pounds per decade), as well as a less fit, firm and attractive appearance. So, in most cases, the added muscle simply replaces the muscle previously lost through lack of use. And women who start strength training typically lose twice as much fat as they gain muscle. In one of our studies, more than 700 women performed about 25 minutes of strength training (13 Nautilus exercises) and 20 minutes of aerobic activity (treadmill or cycle) 2 or 3 times a week for two months. On average, they added almost 2 pounds of muscle and lost about 4 pounds of fat. They also increased their muscle strength by over 40 percent, which greatly enhanced their physical abilities and performance levels.
Breast Feeding
Breast-feeding is feeding a baby milk from the mother's breasts. You can feed your baby right at your breast. You can also pump your breasts and put the milk in a bottle to feed your baby. But pumping does not help keep up your milk supply as much. Doctors advise breast-feeding for 1 year or longer. But your baby benefits from any amount of breast-feeding you can do.
Breast milk is the perfect food for your baby.1 Breast milk is the only food your baby needs until about 4 to 6 months of age. You do not need to give your baby food, water, or juice. After that, you will gradually breast-feed less often as your baby starts to eat other foods. But keep breast-feeding for as long as you and your child want to. Your baby continues to get health benefits from breast milk past the first year.
Breast-feeding lowers your child's risk for many types of infections and allergies. Breast milk may also help protect your child from some health problems, such as eczema, obesity, asthma, diabetes, and possibly high blood pressure.2, 3, 4, 5, 6
To compare, baby formula does not help protect a baby from infections and other health problems.
You may recover from pregnancy, labor, and delivery sooner when you breast-feed. You may also lower your risk for breast cancer and for diabetes later on in life.7, 8
Is breast-feeding hard to do?
Breast-feeding is a learned skill-you will get better at it with practice. You may have times when breast-feeding is hard. The first 2 weeks are the hardest for many women. But stick with it. You can work through most problems. Doctors, nurses, and lactation specialists can all help. So can friends, family, and breast-feeding support groups.
How do I plan for breast-feeding?
Before your baby is born, plan ahead. Learn all you can about breast-feeding. This helps make breast-feeding easier.
* Talk to your doctor about breast-feeding. Schedule an exam with your doctor early in your pregnancy. Before your first visit, write down any questions or concerns that you have about breast-feeding. This will help you to remember to talk about them with your doctor. Make sure your doctor knows about any breast reductions, implants, biopsies, or other types of breast surgery you have had.
* Learn how to breast-feed. The staff at hospitals and birthing centers can connect you with people called lactation specialists who can help you learn how to breast-feed. While you are pregnant, you can take a breast-feeding class. Also, get a breast-feeding book for quick reference. Ask your doctor for ideas.
* Plan ahead for times when you will need help. Think about who you could talk to or have come over to help you succeed with breast-feeding after your baby is born. Many women get help from friends and family. Before you have your baby, talk to friends and family members about your plans to breast-feed and how their support is important to you. Also think about joining a breast-feeding support group. After your baby is born, you may feel more "connected" if you talk with other breast-feeding mothers. You may also help each other answer questions about breast-feeding issues.
* Buy breast-feeding equipment. You may need breast-feeding supplies after your baby is born. For example, breast pads, nipple cream, extra pillows, and nursing bras are all helpful. You can buy these items ahead of time. It is also a good idea to buy or rent a breast pump to have on hand when you bring your baby home. Pumping your breasts can help relieve pain and pressure when your milk comes in. And it lets you store extra milk for future use.
Best Foods
Top ten fast and fabulous foods for female nutrition
1. O.J. with added calcium. Calcium-fortified orange juice helps ward off PMS, high blood pressure and osteoporosis. Down a glass a day to help you rise and shine!
2. High fiber cereal. When you're food shopping, select a cereal with at least 7 grams of fiber per serving. Fiber is a cancer fighter, and it helps cancel out calories.
3. "Youth" berries. Blueberries are antioxidant stars; they can slow down your aging clock. Toss them on your cereal for a power-packed breakfast. Dining out? Order your dessert first, and make it fresh berries. Most restaurants have them in season. While you’re eating your delicious appetizer of raspberries, strawberries, or blackberries you're also ingesting fiber, antioxidants, and ellagic acid, a compound being studied to fight colon cancer.
4. Apples and nuts. Take fruit and nuts with you to work—great protein and anti-oxidant protection that also gives you sustained energy release.
5. Water. Most of us are dehydrated and don't even know it. Fatigue, poor concentration and headaches are signs of mild dehydration. Keep bottled water in your office and filtered or bottled water at home; aim for eight glasses a day. Fizzy water is fine, too, and sure beats coffee or cola!
6. Whole grains. Choose whole wheat bread, whole wheat pasta, whole grain cereals. You'll boost fiber, reduce empty calories, and feel fuller from the nutrients.
7. Dipped carrots. Yes, some fat is good for you (see above for a discussion on good and bad fats). Eat your carrot sticks with a cube of cheese or dip, which will aid in absorption of those cancer-fighting carotenoids.
8. Lean protein. The more active you are, the more protein you will need. Fresh fish, hormone-free chicken (try removing the skin to reduce the fat content), eggs, and lean meats like turkey or pork tenderloin are all good sources. Soy products can also provide protein, although some people are sensitive to soy and cannot digest it properly. The more variety you can incorporate into your diet, the better – so try and find different sources of lean protein every day.
9. Beans. Beans may not be the most glamorous food, but they are nutritional powerhouses. With 5 grams of fiber in a half cup of beans, they can help fight colon cancer and also fill you up so you don’t overdo it on calories. Try tossing some beans into your salad at lunch, or enjoying a cup of veggie chili.
10. Cocoa. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! If you're lactose or caffeine sensitive, or don't like cocoa, be sure to take your calcium supplement instead. (See below for more on bone health and calcium.)
Top 10 Tips
A health fair is an event where organizations have an opportunity to disseminate health information to the public at booths and/or to provide health screenings. Health fairs are usually co-sponsored by groups, including hospitals, churches, sororities, and community organizations. They may last anywhere from a few hours to a few days. This document will give you planning tips on how to coordinate a health fair in your community.
Ten Planning Steps
1. Form a committee of sponsors and planners to discuss logistics of the walk, including insurance coverage, legal requirements, waiver forms, emergency personnel availability, date, and time.
2. Designate a meeting area, time, and location for the walk. Walks can vary in distance, so determine how far you want the group to walk. Walk the distance and time it takes before confirming the location. Factor in additional time for welcoming remarks, warm-up stretching exercises, and other activities when determining how much time you will need.
3. Order materials you may want to give away at the walk, such as T-shirts, fact sheets on physical activity and other health issues, and/or bottles of water.
4. After getting appropriate clearances, publicize the event at least two weeks before, the day before, and the morning of the walk. Include a rain date or alternative indoor location in all the announcements.
5. Prepare a short welcome, or ask an appropriate speaker to do so.
6. Make copies of waiver forms for distribution.
7. Check the weather forecast a week before and the morning before the event. Send out an announcement with any change in plans if weather conditions look bad.
8. Arrive early for the event.
9. Set up a table near the door with nametags, waiver forms, pens, bottles of water, and any promotional materials like T-shirts or fact sheets for participants.
10. Give a short welcome, lead stretching exercises, and begin!
Ten Planning Steps
1. Form a committee of sponsors and planners to discuss logistics of the walk, including insurance coverage, legal requirements, waiver forms, emergency personnel availability, date, and time.
2. Designate a meeting area, time, and location for the walk. Walks can vary in distance, so determine how far you want the group to walk. Walk the distance and time it takes before confirming the location. Factor in additional time for welcoming remarks, warm-up stretching exercises, and other activities when determining how much time you will need.
3. Order materials you may want to give away at the walk, such as T-shirts, fact sheets on physical activity and other health issues, and/or bottles of water.
4. After getting appropriate clearances, publicize the event at least two weeks before, the day before, and the morning of the walk. Include a rain date or alternative indoor location in all the announcements.
5. Prepare a short welcome, or ask an appropriate speaker to do so.
6. Make copies of waiver forms for distribution.
7. Check the weather forecast a week before and the morning before the event. Send out an announcement with any change in plans if weather conditions look bad.
8. Arrive early for the event.
9. Set up a table near the door with nametags, waiver forms, pens, bottles of water, and any promotional materials like T-shirts or fact sheets for participants.
10. Give a short welcome, lead stretching exercises, and begin!
Sexual Abuse Healing
I was one of those people who just couldn't imagine that sexual abuse was so pre- valent. I was raised in a family which, though it had its problems, was free of alcoholism and sexual abuse. Incest was never mentioned as I grew up, nor was it discussed in my two years of postgraduate training in psychiatric social work at the UW from l974-76. Part of my job as an emergency room social worker at Harborview was to receive and comfort sexual assault victims, document the sordid details of the rape, and assist in a pelvic exam to gather legal evidence. The subject of incest came up infrequently in the case of neglected or abused children in conjunction with Children's Protective Services. Otherwise, even in the progressive and open social work atmosphere at Harborview, it was still a relatively undiscovered subject. I began to get an inkling of the impact of sexual abuse during a Steven Levine seminar on relationships four years ago when about 25% of the women attending admitted to having experienced it personally. I was still in disbelief.
It has been only in the past three years in working intensively with women that my eyes have been opened to the stark reality of sexual abuse. I have heard woman after woman pour out her heart to me about the pain and suffering they have experienced around being sexually threatened, molested, or violated. Since it essential for me as a homeopathic doctor and counselor to throughly understand each of my patients, I have elicited many shocking stories from my patients. My continual response is one of sadness and amazement that such gentle, loving women have had, for whatever reason, to experience such pain, violence, disillusionment, and emotional suffering sometimes lasting a lifetime.
I remember starting to cry when a particularly sensitive and gentle woman told me how her father would crawl into bed with her several times a week, fondle her breasts, and force her to have intercourse with him. He was drunk and threatened to hurt her even more if she ever told anyone about it. She was only four at the beginning, had absolutely no idea what he was doing, whether it was wrong, or how she was supposed to respond. So, she withdrew, turned herself on "automatic" and left her body every time she was incested. It provided an escape for six years but turning herself off sexually no longer worked now that she was married and very much in love with her husband.
Another woman I saw recently was also forced to stroke her father's penis repeatedly from the time she was ll to l7. She describes herself as rather naive and emotionally immature. When she was l9 she went to work for a medical doctor who, before he started seeing his patients, would tell her to get up on the table every morning for "an exam". As unlikely as it seems, she did so for a year. Because of her long history of incest, she still had no concept of healthy sex. She now has a tremendous aversion to making love with her partner.
I was recently invited to Winthrop, Washington and spoke to about 30 women on PMS and menopause. One of the women who approached me after the talk to make an appointment looked at me teary-eyed, said she couldn't really tell me at that time what was going on, but thought at counseling appointment was what she needed. When I saw her individually, she immediately started crying and recounted to me her story of sexual abuse by her brother. She had a very happy l0-year marriage and two children but never had the courage to tell her husband about the incest because he and her brother were very close and she feared their friendship would be destroyed once he knew what her brother had done. I was the first person she had ever really told about it and she was greatly relieved when I suggested that she did share it all with her husband. She had wanted to tell him desperately and just needed some encouragement to do so.
It has been only in the past three years in working intensively with women that my eyes have been opened to the stark reality of sexual abuse. I have heard woman after woman pour out her heart to me about the pain and suffering they have experienced around being sexually threatened, molested, or violated. Since it essential for me as a homeopathic doctor and counselor to throughly understand each of my patients, I have elicited many shocking stories from my patients. My continual response is one of sadness and amazement that such gentle, loving women have had, for whatever reason, to experience such pain, violence, disillusionment, and emotional suffering sometimes lasting a lifetime.
I remember starting to cry when a particularly sensitive and gentle woman told me how her father would crawl into bed with her several times a week, fondle her breasts, and force her to have intercourse with him. He was drunk and threatened to hurt her even more if she ever told anyone about it. She was only four at the beginning, had absolutely no idea what he was doing, whether it was wrong, or how she was supposed to respond. So, she withdrew, turned herself on "automatic" and left her body every time she was incested. It provided an escape for six years but turning herself off sexually no longer worked now that she was married and very much in love with her husband.
Another woman I saw recently was also forced to stroke her father's penis repeatedly from the time she was ll to l7. She describes herself as rather naive and emotionally immature. When she was l9 she went to work for a medical doctor who, before he started seeing his patients, would tell her to get up on the table every morning for "an exam". As unlikely as it seems, she did so for a year. Because of her long history of incest, she still had no concept of healthy sex. She now has a tremendous aversion to making love with her partner.
I was recently invited to Winthrop, Washington and spoke to about 30 women on PMS and menopause. One of the women who approached me after the talk to make an appointment looked at me teary-eyed, said she couldn't really tell me at that time what was going on, but thought at counseling appointment was what she needed. When I saw her individually, she immediately started crying and recounted to me her story of sexual abuse by her brother. She had a very happy l0-year marriage and two children but never had the courage to tell her husband about the incest because he and her brother were very close and she feared their friendship would be destroyed once he knew what her brother had done. I was the first person she had ever really told about it and she was greatly relieved when I suggested that she did share it all with her husband. She had wanted to tell him desperately and just needed some encouragement to do so.
Calcium, vitamin D, and nutrition for women
Calcium is important for women of all ages. It has been shown to help alleviate PMS symptoms, support a healthy pregnancy, and prevent osteoporosis and bone loss after menopause.
Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. Also, calcium from naturally occurring sources is absorbed better than calcium supplements.
Women under the age of 40 need 1,000 mg of calcium daily. After age 40, you need between 1200-1500 mg a day. To boost your calcium intake:
* Start your day with a calcium-fortified whole grain cereal and low-fat milk.
* Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
* Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
* Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to the percentage to decipher how many mg are in that serving. In this case there are 250mg which is 50% of 500mg, the maximum amount the body can absorb at one time.
Many health conditions can affect calcium levels. Be sure to talk with your doctor about your calcium requirements and whether you need a bone density evaluation.
Calcium can’t work alone – for your body to utilize and absorb the calcium you need Vitamin D and magnesium as well. You can get Vitamin D from direct exposure to sunlight, and also from foods like fortified milk, egg yolks, saltwater fish, liver and supplements. According to the National Osteoporosis Foundation, adults under age 50 need 400-800 IU of vitamin D3 daily (the best form of vitamin D for bone health), and adults over 50 need 800-1,000 IU of vitamin D3 daily. Magnesium is usually found in green vegetables, nuts and legumes, and you should aim for about 320/mg per day.
Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. Also, calcium from naturally occurring sources is absorbed better than calcium supplements.
Women under the age of 40 need 1,000 mg of calcium daily. After age 40, you need between 1200-1500 mg a day. To boost your calcium intake:
* Start your day with a calcium-fortified whole grain cereal and low-fat milk.
* Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
* Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
* Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to the percentage to decipher how many mg are in that serving. In this case there are 250mg which is 50% of 500mg, the maximum amount the body can absorb at one time.
Many health conditions can affect calcium levels. Be sure to talk with your doctor about your calcium requirements and whether you need a bone density evaluation.
Calcium can’t work alone – for your body to utilize and absorb the calcium you need Vitamin D and magnesium as well. You can get Vitamin D from direct exposure to sunlight, and also from foods like fortified milk, egg yolks, saltwater fish, liver and supplements. According to the National Osteoporosis Foundation, adults under age 50 need 400-800 IU of vitamin D3 daily (the best form of vitamin D for bone health), and adults over 50 need 800-1,000 IU of vitamin D3 daily. Magnesium is usually found in green vegetables, nuts and legumes, and you should aim for about 320/mg per day.
Diet For Women
Eating well is one of the best ways you can take care of yourself—and those who depend on you. Women have special dietary needs during each stage of their lives, including adolescence, pregnancy, breastfeeding, and menopause. Regardless of the stage of life you’re in, committing to a healthy diet decreases your chances of developing obesity, heart disease, diabetes and cancer.
Eating healthy increases your energy level which makes it easier to juggle the variety of commitments you deal with every day. Read on to learn how to maintain a healthy diet, it’s easier than you think!
Good nutrition starts with the basics. A well-rounded diet, consisting of lean protein, complex carbohydrates from whole grains, fruits, and vegetables, with an emphasis on using the right kinds of fats, is a great way to stay healthy and prevent disease.
Dietary fats are necessary for good health. Vitamins A, D, E, and K are fat-soluble therefore, without fat in your system you wouldn't be able to absorb these important vitamins. Also, food would taste exceedingly bland, and your skin and hair would become dry and brittle.
There are three basic types of fat: monounsaturated fat (MUFA), polyunsaturated fat (PUFA) and saturated fat (SATFA), which include hydrogenated and trans fat. MUFA and PUFA are good for you; SATFA is unhealthy. How do you tell a good fat from a bad one? The degree of saturation is the tell-tale sign. A saturated fat (like lard), is solid at room temperature; an unsaturated fat (like olive oil) is liquid at room temperature. However, even good fats can turn bad. Exposure to air, light, and heat changes the composition, rendering them unhealthy.
Just like a car needs oil to run smoothly, your body needs essential fatty acids (EFAs) to hum at peak efficiency. The two EFAs your body can't make on its own, linolenic acid (omega-3) and linoleic acid (omega-6) are the ones being promoted in flax oil, evening primrose oil, borage oil, and similar EFA products you'll find in the supplement section of your natural foods store.
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