Mental Illness Hope at IKare

Passion and compassion simultaneously flow through Marlon Quinones.

The San Antonio-based psychiatrist has long been committed to providing the best and most innovative treatments in combatting mental health illness. His new IKare Mood, Trauma, Recovery Clinic’s programs help more than those locally in need. From its northwest location of the city, help is offered throughout Texas. 

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The Grass Fed Movement

Warm weather lures many of us outside after months of mainly living inside.

Gardens are planted, pools readied and eating options now include al fresco dining.

A favorite activity is barbequing.  Meat sizzling on a hot grill releases a seductive scent few can resist.

So, don’t.

Banishing beef and pork, lamb, chicken and even eggs from your diet is not a healthy move, according to many nutritional experts.  Your body is being deprived of vital nutrition. Unlike trans-fat, found in margarine, processed meats and fast foods, eating animal flesh supplies saturated fat rich in Vitamins, A, D and K.

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Open wide, its good for you

Perhaps the words, “open up, this is good for you,” bring back childhood memories of cod liver oil slipping down your throat.

Whether you remember it fondly or with a shudder, you swallowed one of the world’s healthiest foods.

Cod liver oil provides necessary doses of Vitamins A and D. The latter vitamin is a key component to building strong bones in newborns and young children and maintaining them as we age.

For centuries, it bolstered health and well-being particularly in Northern European fishing villages from Scotland’s Shetland Islands to throughout Scandinavia. Then as now, winter weather is harsh and the sun’s seasonal appearance brief.

By the mid-18^th century the oil’s healing properties were discovered to also benefit those afflicted with rheumatism. Advocates grew to include people with chronic dry skin, brittle nails and hair.

Throughout the 19^th century and up until the mid-20^th, millions of bottles of cod liver oil were consumed in pursuit of good health.

So what happened?

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Youth Building with Howard Murad, M.D.

Your reflection mirrors your shock and dismay.

When did those wrinkles around your eyes deepen, and is that your grandmother’s papery thin neck skin developing under your chin?

Some might feel the advancement of years equals never-ending physical decay.  But instead of resigning yourself to wearing sunglasses and turtlenecks forever – try instead “youth building” through Inclusive Health®.

Our friend and famed dermatologist, Howard Murad, M.D., F.A.A.D., discovered that the aging process causes cell membranes to lose elasticity and release vital intracellular moisture. That moisture is the base for a robust body as demonstrated through firmer skin, healthy hearts and even lush hair.

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Emotional Eating Triggers

Your commute home was a bumper-to-bumper crawl or cheek to cheek with strangers, some without an intimate relationship with deodorant.

All you want is peace upon arriving home

Instead, your lover start snarling about work, your children have drawn pictures on your newly painted walls or your mother calls with concerns on your stale social life.

Click, click, click…your emotional triggers are setting set off like a string of firecrackers on July 4.

Gone are aspirations for a healthy balanced meal.

Instead, with your dejected self seeks out old comforts. Cheese laden macaroni and ice cream head most emotional eating lists.

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Becoming a Weight Loss Warrior

From the moment that first ounce of weight is lost, your health, appearance, and overall confidence improve.

Losing up to 50 pounds will not be the easiest task you have undertaken. Anyone who tells you otherwise is setting you up for failure.

However, such weight loss is possible as is making it a permanent loss.

It requires time and commitment, self-discovery, and a sense of humor. Be ready to celebrate the smallest accomplishment, and whisk away doubt when obstacles occur.

You can do it.

Readying for battle

Like any warrior, women battling the bulge need to prepare themselves. Before banishing all carbs and filling the fridge with root vegetables and tofu, invest in some internal research.

First, explore your current situation and mindset.

Are you physically and emotionally in a place where losing weight is possible? As your habits change, support from friends and family is important. Will they understand when you refuse movie popcorn and stop ordering frappuccinos? Clue in the person who urges, “one little bite won’t hurt,” how serious you are.

Have a manageable goal

Whatever your inspiration for losing weight, make it a winning journey with realistic goals. According the Mayo Clinic, a weekly loss of up to two pounds is normal.

Impossible aims for idealistic weight loss, like 10 pounds weekly, soon brings disappointment and ultimate abandonment of your program. 

Keep a journal

Periodic journal updates throughout your weight loss journey helps strengthen your resolve. Do not worry about filling it with grammatically correct prose when honest emotions and thoughts will do.

As Kathleen Zelman, Director of Nutrition at Web MD has noted on the organization’s website, “Just the act can keep you on task: When you know you have to write it down, sometimes that doughnut becomes less appealing!”

Overcome past failures

Most of us start out great, and lose the first five pounds with ease.

Then the holidays arrive or work stress increases, a stranger’ snub or loved one’s unkind remark have us diving for the comfort of macaroni and cheese, layer cake or make us snuggle deeper in a warm bed instead of taking that brisk mile walk.

In acknowledging past failures, always remember they are ancient history. You have unearthed them to recognize your personal triggers. Now overcome them and proceed in a positive manner.

Exercise: love it or hate it – just do it.

During the process of losing weight, the commitment to regular exercise is tough. Thirty minutes of almost daily exercise is necessary for effective weight loss and maintaining it.

Be honest in choosing your exercise program.

If you hate group activities - do not sign up for money wasting, confidence shaking classes like spinning or yoga. Instead, find a solitary activity to get your muscles and heart rate moving. Riding a bike, belly dancing to a DVD, or a walk around the block are good starts.

If exercising with others motivates you, join a gym or a hiking group, and make friends while slimming down.

What to eat?

A diet rich in a rainbow of colors helps melt the fat and build muscle. Green leafy vegetables, orange and yellow citrus, and red peppers along with eggplants and blueberries are just some of the fruits and vegetables providing the healthiest diet suggested by nutritionists when combined with whole grains and lean proteins.

Unfortunately, to some, especially those who consider mint chocolate chip ice cream as a green dish; a change in diet translates to a prison sentence without parole.

Focus on the new you. Photoshop your head on a trim body if necessary and accept the changes in your eating habits are inevitable.

Discover new ways to eat healthy. Let your palate expand as your waistline shrinks.

If you have only eaten vegetables when boiled to blandness – give them a second chance – roasted. The caramelization adds flavor while preserving nutrition.

Experiment with herbs and spices. Discover the filling power of nuts and different lettuces’ textures.

When eating out, find triumph in saying no to high calorie items like rich salad dressings, French fries, and breadbaskets with butter. Most restaurants offer delicious lower-calorie choices. If not, order off the kiddie menu.

Speaking of kids, throw away their leftovers, before becoming the mom garbage disposal, and shoving a half-eaten hot dog or ice cream cone in your mouth

Drink up

Water is the best drink for any weight loss program.

It is also very boring. Spike it up with lemon or lime, cucumber or a squeeze of pomegranate. Water rich broths and fruits like watermelon also provide low calorie options.

Smoothies are not always the best alternative. The Centers for Disease Control and Prevention’s “Rethink Your Drink” program is an easy guide to your healthiest selections.

To weigh or not to weigh

Some experts claim periodic weigh-ins beneficial while others consider them deterrents. It is a personal choice. Whether tracking your weight loss by stepping on a scale or fitting into smaller sizes eventually you will hit a plateau.

The dreaded plateau

Suddenly, despite your efforts all weight loss stops. Do not give up! Plateaus happen to almost everyone. Your metabolism needs supercharging. Reduce your calories a bit or rev up your activities. Just walking more from the car to your office or the shops often kicks your body back into losing weight.

Celebrate small victories

Being able to slide easier behind the wheel of your car, not having a buttonhole pucker and climbing stairs without wheezing are small signs your weight loss is happening. Find pride in that.

Forgive yourself

If you slip up, relax and forgive your transactions. You are human. Restore your program with a few cleansing sips of water, healthy food and some exercise. Tribulations become easier to conquer with the shedding of pounds.

Reward yourself

Instead of with food, celebrate the loss of inches with a pair of sexy panties, a massage, or anything focusing on your shrinking body.

Gain a new world of possibilities through your losses.

© 2012 LJ Bottjer

Women's Wellness in Lake Tahoe.

A positive energy always surges through our annual Women’s Wellness Weekend.

It is palpable, born of varying generations of women sharing life experiences and a collective desire to learn the latest in Western and alternative medical and health practices.

For over 30 years in our casual and intimate setting, we have gathered the best of national, regional and local authors and practitioners to impart their expertise and passions.

In 2012, the enriching tradition continues over November 10 – 11.

Among the subjects covered will be sex talks, medicine with supplements and the all-important power of humor. Cancer awareness and intuitive eating are also included as are achieving optimal health with exercise and naturopathic medicine.

Darwin Labarthe, M.D., recently honored with the American Heart Association’s highest citation – the Golden Heart Award, puts a new spin on matters of heart health. Catch his thoughts on the “Revolution of Thinking of Cardiovascular Health Instead of Disease” on Saturday afternoon.

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