The Challenge of Invisalign: One Year Update

It has been about a year since I first put on my Invisalign aligners. Although I have already posted some of the less known aspects of the treatment, I would like to share a couple of other things that I have learned along the way. I know I would have welcomed this knowledge, when I was making the decision and would have loved to know all the details about the effects of the treatment and any additional expenses that may need to be incurred as the result of opting for Invisalign.

Invisalign: Let the Journey Begin

The main reason that I got my wisdom teeth extracted a couple of months ago is in preparation for Invisalign. I would hate for them to start causing problems when my smile is all perfect. ;) 

Preparedness: Wisdom Teeth Extraction

Originally, I was going to call this post "what to expect when getting your wisdom teeth extracted". However, I don't think I could do that topic justice, since the oral surgeon called it "an easy" case.

Fat Head

I watched a movie today that fascinated me so much that I want to tell  the whole world about it.

Are you a LASIK candidate?

Although I have not met many people that have had LASIK done, I do know a few that were told that they are not a candidate for the procedure. Either they have to wait to qualify, or the damage to their eye is not correctable.

New Adventures of Old Kind

As if I have not had enough problems lately, I have just scheduled a Lasik surgery. It is something I have been wanting to do probably since the day I found out that this type of miracle existed. However, I have been putting it off. 

Moderation Is Key

I have always said that discipline and moderation is the key a balanced life. This article is case in point: Even foods that are considered "superfoods" by some are best for you, if consumed in the recommended portion size.

http://time.com/4094746/healthy-foods-mistakes/

DENTAL GRAFT DIARIES: The Story

As you may already know, I enjoy the benefits of retail therapy.  Shopping is what I do best.  I shop often.  I shop many venues.  I shop for many different things.  So I bought me some new gums...

The Scientific 7-Minute Workout

Why, oh why have I been putting in hours on the treadmill?

Source:
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_php=true&_type=blogs&_r=0

RANDOM TIP: Balance

I know from experience that no matter what I eat, it all ends up in one place - my booty.  Which is why I had to balance the last post with this one.  Enjoy the "9 Butt Exercises For a Super Toned Tush".

Source:
Women's Health www.wh.com http://www.womenshealthmag.com/fitness/best-butt-exercises

Men's Health: January/February 2008

What we gonna right here is go back...way back...back in time...

I do believe that Woman's Health is the best health and fitness magazine for women out there, as I subscribe on and off.  Thus, it is only logical that the Men's Health must be the best health mag for men, right? So yes, I read Men's Health whenever (and wherever) I can get my hands on it.  This time I got my hands on the Jan/Feb 2008 issue.

• About 2% of population is born with an abnormal aortic valve, and this condition is passed on within families (pg 22).
• To prevent rust, apply a light coat of petroleum jelly to screws and lug nuts before tightening.  Removal will be easier, too.  (pg 30)
• When pumping gas, set the trigger speed to slow, not fast.  Fewer vapors will translate into more gas in your tank.  (pg 30)
• Make sure that your 3-day disaster preparedness stash contains food that you will actually want to eat. Also include 3 gallons of water per person (pg 32). 
• 30% of colon cancer cases are not linked to genetics (pg 34). 
• 33% of Americans feel that they are under extreme stress (pg 36)
• Alcohol can temporarily handicap your hearing.  When alcohol content increased to 0.08, hearing threshold decreases by an average of 15 decibels - the equivalent of stuffing cotton in your ears. (pg 36). 
• 53% of average person's worst memories are directly related to a romantic relationship (pg 37).
• 64% of women admit to "sexually teasing" a man (pg 37).
• Men are less likely than women to believe that past arguments predict future problems (pg 37).  Tease on, ladies, tease on.  ;)
• Women who watch X-rated films have better sex (pg 37).
• On page 38 we discover that "eating tomatoes may decrease your risk of colon cancer", "folate keeps your mind young", "black tea reduces the glycemic index of a meal", "amaranth is higher in fiber and protein than rice", and that 18% of all home cooked meals are prepared by men.  
• "Coffee can keep your arteries from clogging.  While analyzing the cholesterol levels of 10 coffee drinkers, Swiss scientists found that LDL particles soak up java's antioxidants.  As a result, the LDL is 20% less likely to become an oxidized form of the bad cholesterol that develops into artery-clogging plaque" (pg 40).  I've always said coffee is the ultimate health food. 
• The best combination for weight loss and building muscles = lifting weights + low-carb diet (pg 42).
• The performance of NFL players decreased by 33% after returning from an ACL injury (pg 44).
• The cost of running shoes does not always translate into their value (pg 44).  
• 17% decrease in muscle power after 4 weeks of inactivity (pg 46).
• Research shows that a hearty breakfast keeps you satisfied for a long time, leading to reduced calorie consumption through the rest of the day (pg 60). 
• A to-do list for making more effective to-do lists: 1. Put it in writing; 2. Make it specific and measurable; 3. Put a date on it; 4. Phrase it positively; 5. Make it realistic; 6. Keep entries short and separate.  (pg 131)
• 53% of men have checked their email standing at a urinal (pg 152). 

The best article in this issue was "Six Women You Need To Meet" (pg 102). 

There are a couple of crazy things they put in in there tho:

• Apparently, making lists sets men apart from women.  Hello! Am I not making one right now?
• You can definitely tell stuff about a woman by her bra.  Hmmm....maybe what she is planning to wear it under? 
• Wear a cardigan. A cardigan on a men?  That's just plain wrong.  Plus, do you really want to channel a Kanye?

Source: Men's Health Magazine.  January/February 2008 www.menshealth.com

Working On My Fitness

Like the song goes, I workout.  A lot.  I love lifting weights.  I love to challenge my muscles.  I love to feel my body.  And yes, I love to see the results too.  Thus, I am always looking for new exercises to try.  Gotta keep the booty tight!

According to Women's Health these are the best ones:
http://www.womenshealthmag.com/fitness/best-workout-for-women

1. ABS: Mountain climber with hands on swiss ball
2. GLUTES: Hip raises
3. QUADS: Offset dumbbell lunge
4. HAMSTRINGS: Single leg dumbbell straight leg deadlift
5. CALVES: Single leg donkey calf raise
6. CHEST: Single arm dumbbell bench press
7. SHOULDERS: Scaption and shrug
8. TRICEPS: Swiss ball lying triceps extensions
9. BICEPS: Split stance dumbbell curl
10. FOREARMS: Plate pinch curl
11. UPPER BACK: Swiss ball L raise
12. LATS: Band-assisted chinup
13. LOWER BACK: McGill curlup

But the truth is - the best really are the ones you are not doing.  So when I don't have time, when I don't feel like going through a full workout, when... (fill in with any of the million excuses there are for not working out), my philosophy is "even a little is better than nothing".  Just do it!

RANDOM FACT: Cholesterol

According to American Hearth Association, almost 50% of adults over 20 have high cholesterol.  Shockingly, I am one of them.  Not that I just found that out.  Actually, the last couple of checkups have shown it to be higher than desirable.  But the scariest thing is that it keeps going up.  Particularly, my LDL (bad) level is crazy out of control. So of course, I am concerned – not ready to die yet.  Per my research the risk factors of high cholesterol are:

• Smoking (I never have).
• Obesity (my BMI is under 20).
• Poor diet (until now I thought I was a health freak – I eat very little fat and very little overall).
•  Lack of exercise (I work out 5-6 times a week).
• High blood pressure (last time I checked, my blood pressure was 103/98).
•  Alcohol (I only drink in Vegas ha ha ha).
• Certain medications (I am not on any prescription medication).
• Your age (I am not over 55 yet).
• Family history (No history of heart attacks in our family).

Ultimately, cholesterol deposits in your arteries will result in their hardening and narrowing preventing blood flood to the heart, which eventually will lead to a heart attack and stroke.

As I was under impression that I was already eating super healthy, I purposefully tracked my cholesterol intake for two weeks.  The recommended amount is less than 300 grams a day for a 2,000-calorie diet, if you do not have heart disease.  I did not change the way I was eating during those two weeks, and I was averaging around 250 grams of dietary cholesterol a day.  What da what?  Is it possible that my high cholesterol is hereditary?

Since it does not look like I have any other options for lowering my cholesterol than through diet, I decided to figure out a way to do it.  According to my research, there are three ways that you can affect your levels:

1. Soluble fiber – removes cholesterol from your body (use your imagination).
2. Plant sterols – block body from absorbing cholesterol that you eat.
3. Polyunsaturated fats – directly lower LDL levels.

Basically, I need to eat more whole grains (oatmeal) and beans, fruits and vegetables, omega-3s (fish and nuts), soy (tofu), and olive oil. And cut down on animal protein (even chicken breast has about 45 mgs of cholesterol - see nutritional info below) and dairy. Yup, the future holds a lot of label-reading for me.

Please visit your doctor.  You too could have high cholesterol, even though you may not look like it.

Healthful links:

High Cholesterol

http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178
Dangers of High Cholesterol
http://www.webmd.com/heart-disease/features/high-cholesterol-dangers

10 Surprising Facts about Cholesterol

http://www.cnn.com/2009/HEALTH/11/24/moh.healthmag.cholesterol.surprises/index.html

Top 10 Cholesterol Fighting Foods

http://www.prevention.com/food/food-remedies/10-best-cholesterol-lowering-foods

15 Surprising Ways to Improve Your Cholesterol

http://www.prevention.com/health/health-concerns/15-ways-improve-your-cholesterol

RANDOM TIP: Nutrition

I know I am always thinking about these kinds of things.  Especially after birthday celebrations.  :)  So hopefully, my research will be helpful to you too.

TrainingPeaks: A Calorie Is Not a Calorie
http://home.trainingpeaks.com/articles/nutrition/a-calorie-is-not-a-calorie.aspx

WHFoods: How Does Digestion Work
http://www.whfoods.com/genpage.php?tname=faq&dbid=16

LIVESTRONG: Calories To Eat
http://www.livestrong.com/calories-to-eat/

Yeah, it got deliciously sinful today.  >:)

RANDOM FACT: Body Fat

Yesterday at the gym I had my body fat measured.  I don't know how accurate that thingy is, but I am at 13.7% body fat. It made me curious about what it really means. According to current health guidelines, essential fat for women is 10 to 13%.

Should we focus more on the level of body fat, rather than the number on the scale, in our weight loss struggles?

 

 

Source:

http://txcowboydancer.com/2011/08/27/healthy-body-fat-percentage/what-is-a-healthy-body-fat-percentage-3/

 

http://en.wikipedia.org/wiki/Body_fat_percentage

Lucky: The Diet

1. Mental Clarity - fresh berries
2. Calming - bitter vegetables (bok choy, broccoli rabe)
3. Sleep-Inducing - amino acid glycine (seaweed, sunflower seeds) and tryptophan (edamame, turkey, milk, pumpkin seeds)
4. Mood-Lifting - potassium (bananas) and omega-3s (flax seeds, salmon, olive oil)
5. Energizing - flavonoids (dark chocolate, caffeine, cinnamon, nutmeg, ginger, curry)

Source:
Lucky, September 2012, pg. 112.

My Healthy Hotness Principles

1.      Know yourself – Set your priorities straight.

2.      Work hard – Listen to your body.

3.      Watch what you eat - Moderation is the key; variety is an enemy.

4.      Keep track - Always be conscious.

5.      Love yourself – Find your own perfect life balance.

FACE OFF?

Have you ever wondered about this?

FITNESS FACE OFF: Cardio versus Strength Training & Weight Lifting:
http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

I am pretty sure this “face off” is a million years old. So yes, I have also wondered – what is that that really works?  What is that magic trick that will allow me to remain hot forever?  The truth is there is no one thing that will work the same for everyone. 

I don't believe in diets.  I don't advocate any specific workout regiments. But there is something I have learned from experience - you need to find what works for you.  You have to know your body.  You need to take the time to really learn how different things affect it, which will help you design your own perfect balance. Also, you need to set your priorities straight.  You need to know your goals. Not very many of us get paid to look like a model. 

Bottom line: cardio will help you stay healthy – improve your heart rate, lower you cholesterol, breathe easier.  Weight training will help you shape your body.

On the other hand, I have read somewhere a long time ago that you are 10% genetics, 10% training, and 80% nutrition.  And that is the magic trick. The truth is you really are what you eat. Regardless of how much cardio or weight training you put in, you can nullify it with poor eating habits.  Yeah, yeah, yeah my mother is always right - eat less!

So I will tell you my secret – staying hot is hard work.  Literally manual labor (and the only manual labor that will ever be willing to do).  So to all the hataz out there – try running as much as I do and eating as conscious as I do, and you may even look as fantastic as I do.  Life is magic!

Sourse:
Cardio versus Strength Training & Weight Lifting Exercises at womenshealthmag.com
Women's Health Magazine http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts via @womenshealthmag

RANDOM TIP: Beauty

"Eat a Mediterranean diet full of fish, fruit, vegetables, olive oil, and tea," says Dr. Macrene Alexiades, director of an NYC-based research clinic and private laser and aesthetic dermatology practice. "This diet provides the skin with the good omega fatty acids and antioxidants it needs to maintain a healthy glow and reverse sun damage."

Read more: Skin Care Secrets - Tips for Younger Looking Skin - Real Beauty

RANDOM FACT: Nutrition

Calcium can help you lose weight, even without cutting calories – especially if you are not getting enough now, reports a study in the British Journal of Nutrition.  Over 15 weeks, obese women who doubled their daily intake from 600 milligrams to 1,200 lost an average of 11 pounds more than those who didn’t boost their quota.  The brain could be detecting a calcium deficiency and then telling the body to eat more to make up for it. 

Source: Women’s Health magazine, September 2009.  Womenshealthmag.com

Note: Average woman needs three servings of dairy a day.