Best Self Help

Signs and Symptoms of Chronic Anxiety

We all have some sort of anxiety in our lives. Daily events make this normal. But some think longer and harder about certain conditions and it affects their quality of life.

Chronic anxiety is a part of a series of conditions called generalized anxiety disorders (GAD). They include panic attacks, post-traumatic stress disorder, anxiety, phobias and social anxiety disorders. Where others may feel overwhelmed in a situation and then recover, those who experience chronic anxiety always find themselves back in this situation no matter what they do.

Chronic anxiety is a condition that may begin as normal worry. A situation in your life may cause you to begin fretting about the present or the future. Over time, these thoughts consume you and dictate your actions. What one person may push aside and forget about, you continue to lament about.

Anxiety is not uncommon. A person who changes their life in answer to increased anxious thoughts may be experiencing a more severe problem. If you have been experiencing any of the following symptoms for at least six months, see your doctor. They can suggest a course of treatment which may involve seeing a psychologist. Official diagnosis of chronic anxiety requires at least six months of unrelenting symptoms.

Signs of Chronic Anxiety

* Digestive issues – When we are upset or nervous about a situation, we get butterflies in our stomach. This can happen before a public speech. What is not normal is when the issues are more progressive and don’t go away after the event has passed. It can include heartburn, cramping, nausea, vomiting and diarrhea.

* Chest pain – Often associated with heart attacks and angina, chest pains may arise when you think of a certain situation in your life. It can also bring on heart palpitations or shortness of breath.

* Irritability – Anxiety can lead to a state of restlessness in your life. The constant thoughts that you can’t get away from can make you impatient with yourself, especially if you desperately want to change.

* Insomnia – Sleeplessness is a sign of worry. The mind takes time to calm down at night. It is harder to complete this process and get to sleep when you are filled with anxious thoughts.

* Confusion – Some people view anxiety as being in a fog. The perceptions and thoughts alter how you see your life. You are also easily distracted by new thoughts that lead to anxious feelings. You may feel like you are losing your mind because you can’t control your thoughts or your response to them.

Those who experience anxiety disorders don’t have to live in fear or shame. There is treatment out there that can reduce or totally relieve the symptoms by getting at the underlying condition.

Here are some resources you may find helpful:

Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain
Price: $14.14
Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain

Chronic Anxiety: Generalized Anxiety Disorder and Mixed Anxiety-Depression
Price: $40.0
It is widely recognized that chronic anxiety plays a central role in a broad variety of psychological and psychiatric disorders. Yet, despite its significance, generalized anxiety disorder (GAD)-an official psychiatric diagnosis that is akin to chronic anxiety-is one of the newest, least studied, and most misunderstood of the anxiety disorders. Bringing together leading researchers who discuss the nature and treatment of GAD, this is the first book to focus specifically on the topic.

The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim Your Life
Price: $40.0
You can’t just “get over” anxiety. In fact, the very things most people do to try to feel better-avoiding feared situations, pushing worry out of mind-only make the problem worse. Leading psychologists Susan M. Orsillo and Lizabeth Roemer present a powerful new alternative that can help you break free of anxiety by fundamentally changing how you relate to it. With clarity and compassion, this book describes clinically tested mindfulness practices specifically tailored for anxiety in its many forms. Learn step-by-step strategies for gaining awareness of anxious feelings without letting them escalate; loosening the grip of worry and fear; and achieving a new level of emotional and physical well-being. Free audio downloads of mindfulness exercises plus other resources are available at the authors’ website, “www. mindfulwaythroughanxietybook.com.”

Low Fat, Low Calorie

Does Low Fat Equal Low Calorie?

In the quest for better health, more and more of us are reading food labels. These food labels contain a great deal of information, including the number of fat grams as well as the number of calories per serving. But if a food is low in fat, does that mean it will also be low in calorie? And does it matter? Are all fats created equal?

Relationship between Fat and Calories

Each different nutrient contains a different calorie amount. For instance, carbohydrates and protein contain about four calories each. Fat contains twice that: 8 calories per gram. That means you’ll need to burn eight calories to eliminate one gram of fat.

And that’s one reason people are drawn in by packaging that says “low fat” or “fat free.” But, don’t just take for granted that the fat content is the only information you have to worry about. It is important to read all of the information on the label.

The Truth about Low Fat, Low Calories

Calories per serving means the total caloric content of the ingredients in a food divided by the portion size. To that end, low calorie snacks may be thus because there are less of them in a serving size. Consider those 100-calorie snacks. Sure you are only getting 100 calories with each bag, but you may only get ten small pieces in each bag. Is that going to satisfy you?

The calorie count may be 100, but what about the fat content? If the same ingredients are used in the low calorie as in the original, then the fat content may be the same but you are just getting less. Actually you have gained nothing this way.

Let’s not forget sugar. Pure sugar has no fat content but plenty of calories. Foods that say fat free or low fat may be substituting sugars for the fat. The calorie content will rise with each serving you eat. Excess calories increase fat stores just like eating unhealthy fats.

The Truth about Fats

All fats are not created equal. A serving of walnuts may have ten grams of fat but it is unsaturated fat. They also contain omega-3 fatty acids that help improve heart health and boost immunity. Plus these fats will help keep you feeling energized and satisfied longer than some of the alternative low-fat snack choices.

Eating a chicken sandwich from a fast food joint may have lower calories because it is a lean cut of chicken, but frying can add more fat to the equation than you need. You are gaining more saturated fats, which we need less of in our daily diet.

To Answer the Question: Does Low Fat mean Low Calorie?

So, does low fat mean low calorie? In many cases the answer is no. It all depends on the type of food you are eating. Eating processed foods brings up this issue. On the other hand, fresh foods don’t have added preservatives so it is possible to have low calorie veggies which are also low in fat.

Read your food labels. There are many hidden ways to add more calories to a serving while keeping the fat content low.

For Further Study:

The Truth about Fats & Carbs
Available for immediate download.

Cooking Light Low-Fat Low-Calorie: Quick & Easy Cookbook (Low Fat Ways to Cook)
Price: $34.95
For cooks who want more with less, the recipes featured in this cookbook include ten or fewer common ingredients, easy step-by-step instructions, and a complete nutritional analysis along with a list of the American Dietetic Association exchange for each serving.

The 1200-Calorie-A-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-Fat Breakfasts, Lunches, Dinners, and Desserts
Price: $10.36
In this collection of satisfying low-fat, low-calorie recipes, every breakfast menu contains no more than 300 calories, every lunch only 350, and every dinner comes in at 400 calories or less. Choose from hundreds of combinations-all which can be prepared in 15 minutes or less. All recipes include the fat content per serving.

Eat What You Love: More Than 300 Incredible Recipes Low in Sugar, Fat and Calories
Price: $20.97
Enjoy all the delicious foods you love-guilt free as you effortlessly cut the sugar, slash the fat and calories, and curb the excess carbs.”Eat What You Love”is the perfect family cookbook with healthy recipes that never sacrifice taste.

Keratosis Pilaris – Best Treatments

If you’ve got rough bumps on the backs of your arms, you’re certainly not alone. You may be suffering from a chronic condition known as Keratosis Pilaris.

This condition is fairly widespread. It’s thought to affect as much as 40 percent of adults (and from 50 to 60 percent of teens.)

Although keratosis pilaris isn’t life threatening, it can certainly be a problem for people who don’t like the aesthetic appearance. Here are a few important facts about Keratosis Pilaris and what you can do to minimize and reduce its appearance. We’ll also provide links to the Keratosis Pilaris treatments we have found to work best .

Keratosis Pilaris normally appears on the upper arms, buttocks and thighs. The skin in these areas flakes off skin cells under normal conditions, just as skin flakes off on other areas of the body. But for people with this condition, the skin cells don’t flake off. They stay on the surface of the skin and form small bumps over the hair follicles.

These bumps can appear as small pimple-like plugs. The result is that a person’s arms, buttocks and thighs can feel like sandpaper. This condition is sometimes referred to as “chicken skin” because of the bumpy look and feel in the affected areas.  The condition tends to get worse in low humidity and during the cold winter months when skin gets dry.

These bumps occur when the body overproduces one of its natural proteins called keratin. Keratin collects dead skin around the hair follicles and forms plugs on the surface of the skin. Sometimes, these plugs cause ingrown hairs.

There’s no diagnostic test for Keratosis pilaris. Once people read about the description and see pictures, they are usually able to self diagnose. A doctor or dermatologist can also diagnose using a visual examination. Since the condition is normally hereditary, the doctor may ask about your family background with the disease.

Keratosis pilaris doesn’t have a specific cure. For most people, with the condition, it will always be present in some form however, there are treatments.

First, here are some things you can do in your normal routine to minimize its effects and appearance. The first option is to use a loofah or other mild abrasive sponge when you take a bath or shower. Abrasion will help remove dead, dry skin and prevent it from being trapped in keratin around the hair follicles. Be gentle with scrubbing because irritation of the skin may only make the condition worse.

You can also try keeping your skin moist with hydrating lotion. Try an over the counter lotion first that is non-comedogenic so that it won’t clog your pores. Look for moisturizers that contain lactic acid, urea or propylene glycol. These ingredients all moisturize and soften rough skin. Lactic acid also works to keep keratin from building on the surface of your skin.

Your doctor may prescribe lotions with one or more of these ingredients. If you receive a prescription lotion, make sure to follow the directions exactly. These lotions will work for only as long as you use them.

Keratosis pilaris will likely continue to be present and only fades, in some cases, with age.

Best Keratosis Pilaris Treatments

While I don’t personally suffer with this condition, my adolescent daughter does, on  her upper arms and face (a condition called keratosis pilaris rubra faceii.)

We have found the following treatments to work the best:

Glytone Exfoliating Body Wash
Price: $26.0
This body wash contains glycolic acid to help exfoliate dry, rough skin. This body cleanser also helps to treat the symptoms of Keratosis Pilaris.

Follow the instructions for use very carefully, and use in conjunction with:

Glytone Body Lotion
Price: $36.0
This thick, rich body lotion will soften even the roughest, toughest skin. Utilizing distinctive emollients and 17.5% free glycolic acid, this lotion quickly and effectively rids your skin of dead cells. Benefits: Helps to smooth rough bumps. Helps to minimize Keratosis Pilaris symptoms. Leaves skin soft and moisturized.

The products listed above are not for use on the face, however this product is the best treatment we’ve found for keratosis pilaris rubra faceii:

NeoStrata Foaming Glycolic Wash AHA 20
Price: $32.0
A pH-balanced, soap-free formulation for deep cleansing without irritation. Regular use will leave the skin with a smooth texture and may help reduce the appearance of fine lines and wrinkles. Benefits: Reduces the appearance of fine lines and wrinkles18% Glycolic AcidSelf-foaming deliverySoap-free

Each of the products listed above can be difficult to find. Skinstore.com usually has them in stock, and sometimes even has sitewide coupon codes. Check for Skinstore.com coupons before you buy here.

Calm your mind with the Aroma Diffuser Elite

Aroma Diffuser Elite with DVD

Where to buy: www.gaiam.com
Review by: ACHmom

The Aroma Diffuser Elite is a fantastic, mind-calming product. It is a device that not only relaxes your mind and body with the fragrance of 100% aromatherapy oil; the color sensor, if you chose to turn it on, adds gentle and warm light for even more tranquillity. To complete the relaxation, you can listen to beautiful nature sounds to take away the cares of your day. All you have to do is sit comfortably and close your eyes and feel the pressure lifting.

The diffuser comes with a handy remote control, a large LCD display on the front of the device as well as an auto turn-off. This is a safety feature which turns the diffuser off when the water levels are too low. The product also includes a stress relief DVD.

Overall, I think that this device is a great asset to any home. You could put it into your bedroom, and while listening to the nature sounds and breathing in the beautiful aroma of essential oils, fall asleep. The diffuser would equally be at home in a living room to create a calming and relaxing atmosphere for the whole family. It is a bit pricey on first glance, but I think it is worth every cent.

Read more about Gaiam’s Aroma Diffuser Elite with DVD

The Breathing Box

The Breathing Box
Price: $20.00
Where to buy: Gaiam.com

Many of us don’t breathe properly. You might breathe through your mouth, even if your sinuses aren’t blocked. Or you might have shallow breathing, and move your neck and shoulders. Incorrect breathing can lead to an agitated mind and overactive emotions, it can lead to breathlessness or panic breathing, chest pains, feelings of fatigue or a shortage of oxygen supply in your blood.

The Breathing Box includes a DVD, a CD, a booklet as well as nine cards which show you, in easy-to-understand pictures, how to do the various exercises. Gay Hendricks, a well-known author, psychologist and health practitioner, will lead you through a set of breathing techniques to correct your breathing. The exercises, when done on a consistent basis, will increase your well-being. Your stress levels will be reduced, you will find that you sleep well through the night, you will notice your posture improving, you will gain in self-confidence, increase your energy levels and feel like a new person.

I like the fact that this set of techniques and exercises has been FDA-approved and I am certain that it will help everybody using this program to achieve a healthier lifestyle. I like this product and would certainly recommend it to anybody wanting to improve their breathing.

Buy The Breathing Box at Gaiam.com
Breath training has been FDA-proven as a recognized treatment for depression, chronic fatigue, anxiety, and more. Gay Hendricks (author of Conscious Breathing) guides a complete program of techniques that provide a sense of ease and flow, clear fatigue and mental fog, create bliss, expand consciousness, heal emotional trauma, reduce stress and increase energy levels. A complete set of life-changing techniques in a box! 90 minutes. Includes DVD (80 minutes), CD, 48-page book and nine cards. $20

Things we love – Over the Counter Natural Cures

Over the Counter Natural Cures: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
Review by: APCTamara
Price: $7.98 at BarnesandNoble.com

Finding the right supplements for your needs can be a bit of a struggle. With aisles and aisles of different types and brands of supplements and ads, it is hard to find your way around this maze. The author of “Over the Counter Natural Cures: Take charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10″ is a breath of fresh air. Shane Ellison, the author, explains how to see beyond the slick labels and packaging to get the same supplement for much cheaper elsewhere.

The book is a guide to help you feel better, stronger and fitter with the right type of supplements that won’t cost the earth. A drug chemist by trade, he gives specific ideas of supplements to take to lower blood pressure, to get a glowing and younger-looking skin, reduce the risk of contracting cancer and diabetes, natural cures to reduce anxiety and depression and more. His own experience in how supplements can work to improve health and wellbeing, are reflected in this handy and informative book “Over the Counter Natural Cures”.

Overall, this book gives you lots of insight on how to tackle the supplement maze and how to take advantage of inexpensive supplements to naturally cure conditions that could potentially have a grave impact on your life.

Before taking any supplements, it is advisable to talk to your health care provider, especially if you are pregnant, breastfeeding or taking other medication.

Over the Counter Natural Cures: Take Charge of Your Health in 30 Days
Price: $7.98
Over-the-Counter Natural Cures is your insider guide to the inexpensive, easy ways to dramatically boost your health in less than 30 days. and stay fit and lean forever! Learn more about this title here.

New coupon from Diet to Go – 20% off!

Diet to Go has just released a new coupon for June. (If you’ve found this post after June 2011, see our current Diet to Go coupons.)

20% OFF First Order – Coupon Code: JUNEDEAL
Valid for new customers only.

Potassium Rich Foods List

The body counts on potassium. It is useful in muscle tissue, bone development, heart health and a number of other systems in the body. But, it is quite deficient in most of our daily nutrient profiles. You could be lacking the correct amount of potassium right now and not even realize it.

The Effects of Low Potassium

Are you feeling tired even when you exercise? This could be a result of hypokalemia (low potassium levels). You may also experience muscle cramps during exercise, confusion, lack of coordination and weakness. Because potassium is important for health, you could be increasing irregularities in your heart by reducing your potassium intake. If you think you are suffering from a potassium deficiency, talk to your doctor.

How to Introduce Potassium into Your Life

The best way to get any nutrient is from fresh foods. For potassium, you are in luck. Several foods contain it. The most notable is bananas. Other foods are: leafy green vegetables, apricots, fish, chicken, lean meat and kiwi fruits.

These don’t have to be eaten as is. Here are some ideas for recipes to incorporate more potassium into your diet.

* Trail Mix – Who doesn’t love trail mix? Instead of buying it from the store, create your own with no preservatives. Add dried apricots, raisins, shelled peanuts, sliced almonds, and oats. Eating a handful of trail mix a couple of times a day provides vitamin C, vitamin E, healthy fats and potassium.

* Banana smoothies – A smoothie is filling and can be used as a quick breakfast or a sweet dessert. Combine a sliced banana, strawberries, blueberries, vanilla yogurt, and a splash of apple juice and ice cubes. Mix well. If you need more sweetness, add a packet of Truvia or your favorite sweetener.

* Candied carrots – Instead of green beans, dazzle your family tonight with julienned candied carrots. Slice a carrot into strips. Sauté veggies and a little butter in a skillet. Add some brown sugar. Cook until tender.

* Sautéed greens – Green vegetables are filled with plenty of good stuff, including potassium. Create a savory side dish by chopping and cooking down your leafy greens (Swiss chard, collard greens). In the meantime, sauté some fresh garlic in a skillet. Add your leafy greens and let the garlic infuse into it. Serve with baked chicken breasts or lean pork loin.

* Vegetable soup – Make at home to increase the flavor without adding preservatives. Add chunks of squash, stewed tomatoes, lentils, kidney beans, corn, chopped onions and water. Let it cook slowly. Add your favorite spices like salt, pepper, and some chili powder for a kick.

Blackheads – What are blackheads and how can you stop them?

HThey are the one thing that can stop a teenager in their tracks. Adults fear them too. Blackheads always appear at the most inopportune time and in the worst place possible – on your face. Learn how to stop them from being a problem for you.

What Are Blackheads?

Blackheads, pimples, whiteheads, zits – these terms are used interchangeably by most people. Basically, you have sebaceous glands under your skin. These glands secrete oils, or sebum, through the pores in the skin.

For a variety of reasons, this oil can become trapped in the pore. Bacteria can come to feed on the oil and dirt trapped in the skin and a pus-filled bump forms. Blackheads are normally clear but can turn black when coming in contact with air.

Once you have blackheads, they can be hard to get rid of. But, using a few tips can help you stop any future outbreaks.

How to Prevent Blackheads from Forming

* Remove your make-up – It’s easy to fall asleep and forget to wash your face. But, make-up can clog the pores and lead to blackheads. Even mineral make-up needs to be removed to prevent build-up.

* Blackhead creams – These creams contain benzyl peroxide and other compounds to help kill the bacteria that can aggravate the condition. Regular use can treat the problem.

* Exfoliate – Dead skin cells can get trapped, especially if you have oily skin. Gentle exfoliation removes these skin cells to prevent them from causing blackheads.

* Drink more water – Water helps to remove toxins from the body. It clears up the skin by rehydrating it. Aim for at least eight glasses of water a day.

* Use blackhead removal tools – Popping blackheads can lead to not only pain but scarring on your face. Those who don’t like the look of blackheads will definitely not appreciate the resultant skin discoloration from squeezing them. Find blackhead extractors in your nearby drug store.

* Use pore strips – Many blackheads appear in the oily T-zone. Pore strips are designed to pull oil, bacteria and forming blackheads from their pores before they can surface on the skin and cause more problems. Use the strips regularly.

* Wash your face – Sometimes the simplest solutions are right at hand. Regularly washing your face in the morning can remove any dirt that accumulates through the night. At night, wash off the dirt from the day before you go to bed. When dirt is washed away, you have eliminated one of the major substances that clog pores.

Adults and teens deal with blackheads. Hormones can be a reason for the overproduction of sebum from the sebaceous glands. Whether it is puberty or menopause, blackheads can ruin the landscape of your skin.

Here are some products that might help, as well:
DERMAdoctor Ain’t Misbehavin’ Intensive Medicated Blackhead Treatment 1 oz (30 ml)
Price: $42.0
This biphasic formulation targets blackheads at their source, providing both rapid and long-term impact. Potent astringents provide rapid improvement in the appearance of pores. Long-term relief is achieved as this intensified medicated therapy deeply penetrates pores, eliminating trapped dirt, oils and pore-plugging debris. Continued use provides positive reinforcement – clearing and preventing blackheads and keeping pores looking their absolute best. Contains: Maximum strength 2% Salicylic Acid (BHA), to unplug pores and treat acne. Aluminum Zirconium Tetrachlorohydrex Gly provides astringent benefits, rapidly improving the appearance of blackheads and pore size. Retinol and glycolic acid to keep pores clean and clear. Advanced polymer technology soaks up excess surface oils, yet won’t leave skin parched. Independent Clinical Trial ResultsAin’t Misbehavin’ Intensive Medicated Blackhead Treatment was clinically proven to: Reduce the number of blackheads by week 2 Reduce pore size Just what the skin doctor ordered. reg;Dermatologist Tested amp; ApprovedAllergy Tested, Non Irritating, Non Comedogenic, Fragrance Free, Dye Free, No Animal TestingMade in USA

New 3pcs 3 pcs Blemish Blackhead Extractor Acne Remover Needle Tool
Price: $5.99
Blemish Blackhead Extractor Acne Remover Needle Tool.

Tweezerman- No-Slip Skin Care Tool- Removes Blackheads and Whiteheads
Price: $11.25
Tweezerman- No-Slip Skin Care Tool- Removes Blackheads and Whiteheads For the Do-It-Yourself at-home facial. This specialized skin care tool features a thin angled loop to gently roll out white heads and a flat side to press out blackheads. Get beautiful, healthy and glowing skin. Textured no slip grip design for ultimate hand-control. Tips & Tricks: Take a hot, steamy shower or use a hot washcloth to open pores. For white heads, wait until the blemish has broken open then gently glide the angled wire over it to release debris from the pore. The opposite side’s long, flat loop is designed to gently press out blackheads without damaging skin. Use these spa tools with extreme care, so remember to always sterilize tools first with alcohol or antibacterial soap and hot water. Use on only super-clean skin and be sure to clean both skin and tool again after use.

St. Ives Naturally Clea Apricot Scrub Blemish & Blackhead Control
Price: $1.19
Naturally Clea Apricot Scrub Blemish & Blackhead Control

Biore Warming Anti-Blackhead Cream Cleanser
Price: $7.99
Pore Perfect, Heats & Treats

Olay Blackhead Clearing Scrub
Price: $5.99
Blackhead Clearing Scrub

The Clear Skin Diet

The Clear Skin Diet
Where to buy: www.amazon.com
Review by: ACHMom

When we think of acne, most people think of hormonal changes during teenage years. But did you know that more and more adults (especially women) also develop this skin problem? According to this book, this might be due to our modern diet, full of fats, sugars, processed foods, lack of fresh fruit and vegetables and fiber.

The Clear Skin diet is a well-researched book on the effect of poor nutrition on our skin. You will learn about acne, its causes and conventional treatment options. Why some foods can increase the occurrence of acne and how others, such as anti-inflammatory foods and those rich in antioxidants and certain herbs can help to clear up your skin and are beneficial to the healing process.

The book is jam-packed with in-depth information on acne. But it also gives you an action plan to put into place to start the process of clearing your skin. It includes acne-preventive recipes, food supplements, dietary requirements and even ideas on stress management and the positive effect this can have on your skin.

This  informative resource is written by Alan C Logan (a board-certified naturopath physician) and Valori Treloare, MD, Dermatologist. If you or anybody you know suffers from acne, it is certainly worthwhile reading this book, understanding the science behind skin and diet and the changes you can make for a clearer skin.

This title is available at a discount of 32% at amazon.com >