<![CDATA[Couture Health Care.org - Couture Health Care Articles]]>Fri, 15 Sep 2017 07:32:14 -0700Weebly<![CDATA[Your Food Diary Speaks Volumes]]>Tue, 22 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/your-food-diary-speaks-volumesYour Food Diary Speaks Volumes

Now that you have your daily log/diary app working, focused on your serving sizes, it is now time to look at the calories per day.  How many calories are you eating per day? Yes, Uncle Sam recommends 2,000 calories a day but he is averaging every American into a lump sum and estimating that 2,000 calories for everyone should be good. Then, he is dividing serving sizes by the calories per product. This is when you will realize that the tub of ice cream is all the calories for the day. Not an appetizer.

Yet, men, woman, and children all need different levels of calories per day to function. The adjustment in those calories come when the individual is trying to gain, lose, or maintain weight.  The number of calories will have to change to accommodate.

There are different numbers of calories per type of diet.  Each diet may focus on a particular type of food or lack of food to get a desired effect. Some diets may need to be low in sugar, carbohydrates, or sodium/salt. Other diets may need to be high in potassium, magnesium, and protein. Each individual will find that standard 2,000 calorie diets may not reflect their needs.

The next goal will be to discern what you wish to accomplish. If you wish to lose weight, then you will need to review the diary of food logs to see how many calories in what types of food that is in excess and begin restricting those foods to lower servings or calorie counts.

Sometimes it will be obvious of what the problem food will be. Many will find that drinking regular soda pop has 100-200 calories per serving. Just restricting this intake may result in weight loss to the goal wished to achieved.  Others may find that this isn’t their problem.  They may find that bread every meal is where calories are sneaking in.  Cutting out bread every meal may be the cure to losing weight.

Those that need to gain weight may find adding a supplement with minerals, vitamins, and high protein is the solution to putting on the pounds and giving them energy.
What does your food diary say about you?
 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  
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<![CDATA[What to Do with Your Food Diary and Serving Sizes.]]>Mon, 21 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/what-to-do-with-your-food-diary-and-serving-sizesWhat to Do with Your Food Diary and Serving Sizes.

Once you have logged or written down your food you have eaten for several days, you will begin to see a pattern.  You may see you love bread. Lots of it. Like you would take a semi driver of a bread company hostage if you had to give it up bread person. You may realize you drink way more beverages that you thought. Cases of soda pop, beer, and boxes/bottles of wine and you question if you are recycling the product waste enough. Should you really have two recycling bins larger than your regular garbage bin? You might even realize you really are eating healthy but way too much healthy. Perhaps eating the entire case of strawberries in one sitting isn’t a good thing?

Excess in any area is your weakness. Now you have a good idea, if you didn’t before, of what food or drink is your kryptonite.

Next look at the number of calories for each meal and each day. This may take a bit of looking up on the internet for nutritional facts about your food.  Are you eating a serving size? Do you even know what a serving size is? Yes, the entire tub of ice cream is a serving size but the nutritional information may beg to differ on what a serving size is and it wasn’t the entire tub of ice cream.

Serving sizes are huge blows to diets. Huge blows in realizing that you ate ALL the serving sizes and not the recommended sizes. Get out the measuring cups, spoons, and scale to weigh and measure your food first. No, measuring sizes? Any dollar store will have cheap ones you can pick up. Next begin measuring out your food. Take pictures of your sizes. Instagram them if you wish. What will happen is over time you will begin training your eyes that your stomach has been lying to you for years. Your stomach can be perfectly happy with the recommended serving sizes.

Make measuring your food a daily effort and you will begin to realize you didn’t need to hold the semi driver hostage for the entire truck of bread. A couple loaves and you can survive. 


Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  
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<![CDATA[Food Diaries and Food Logs.]]>Fri, 18 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/food-diaries-and-food-logsFood Diaries and Food Logs.  

A large majority of people have no idea how to diet or what that means. Many folks won’t think they are eating wrong or bad. Many folks may still be eating like they were taught when they were children and not merged to an adult diet.

How do you even know where to start if you do not have any education on diets? What should you do?

The first thing you want to do is begin logging your food intake. All of your food intake. Now it will be a bit overwhelming to have to write down everything you put in your mouth but this is where you will find out what is causing too much weight or too little weight gain or loss.

A diary of food will be ongoing from here until you get a real comfortable idea of looking at food and seeing the calorie content instead of the mindless yummy, eyes rolling back in your head like a shark food fest.

Writing everything down will show you how many portions, calories, and if you are eating a good mix of food or not. Maybe you really are eating healthy but healthy enough for a miniature circus car with twenty midgets healthy amount.
There are lots of way to log your diary. Paper and pencil, calendar apps, or food logger apps.

You can’t go wrong in your way of doing it, you just have to start.  This is the first step in figuring out what your weakness and your nutrition problem is. 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  
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<![CDATA[Fat Girl Pants Don’t Fit Anymore!]]>Thu, 17 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/fat-girl-pants-dont-fit-anymoreFat Girl Pants Don’t Fit Anymore!

There will come a point during the weight loss time when you just can’t keep wearing the same baggy clothes any more.  It can be very frightening to go shopping. Especially when you already know you are wearing size 22 and 3XL for years. You know right where to go in the store, which rack to look through, and what your options are. You even know what your price for clothing will be. This is the norm. It is comfortable and while you weren’t happy about the size and selection, you knew this was the section where you got your clothing.

Now that you are meeting your weight loss goals, the world is scary again. You have no idea what size you are, where you go to get your clothes, or even the price ranges. Can you even still shop at the same store? This is all virgin territory for you. The choices are overwhelming and honestly, you would much rather hit the gym at this point and do a few miles on the treadmill than pick through sizes and try them on.  After all you got that part down pat now.  Good for you!

Now you know you don’t wear the same size but graze through the old selection. Not for the sizes but the names of the clothes.  Now that you have a few names, move to the next smaller selection in the names you have been wearing. This is to keep you from panic, anxiety, and on course. You can only flash your panties so long before you know you have to get some pants that stays up.  Today is the day!

Look through the next size down from your old size and pick one pair of pants. Then go one more size down and get another size of pants, then move to another size and get the same pair.  All the same style and same color but one size smaller. Dressing rooms will let you try on 3-6 pairs of pants at one changing.  When you have a selection of sizes, move to the dressing room.  Time to try them on!

Start with the biggest pair of pants first. Especially if you have never worn a small size before because there will be no established memory of what you use to look like, so you have to start from scratch.  First pair on and take a picture with your camera. This is to help you gauge what you look like with a second pair of eyes.  Mirrors and lighting in dressing rooms can change a person’s perception and may not be in your best interest but the store’s interest. They want you to buy. Next, move thorough all the sizes until you find a pair that is snug around the waist and hangs correctly on the legs.

Another shocker may happen. You use to wear tall pants but now they flood the floor when you have them on. Average may not hang at the shoes. You might even find yourself…OMG!...in a pair of petites! No, you haven’t shrunk in height but you have shrunk in needing extra material in the legs.

Once you have established your new size of waist (size) and length (tall, average, petite) it will be time to return to the rack and pick out different colors or different name brands. Congratulations!  

Now, if you are at the half way mark and still have many pounds to lose, do not go crazy and buy a complete wardrobe yet. It will be tempting but it will be a waste of your money. If you need causal wear for work, then only pick enough pants for one week with assorted color shirts. Dresses are another way to stretch the budget in between the pounds lost because it is easy to add a belt to keep them from looking baggy and fashionable.

What is going to be the best part is looking in the mirror at home and your clothes will fit. It will be a bit of adjusting and others may notice or not but do not let that discourage your efforts. Do know that now folks will have to guess what color your panties are because your pants won’t be falling down.

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  
 
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<![CDATA[Types of Diets]]>Wed, 16 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/types-of-diets
Types of Diets
Once you have established your food diary, reviewed your servings sizes, found your kryptonite weakness and combatted it, and now are trying to stay in x number of calories to meet your goal, what else do you want to achieve?

There are different types of diets that will help you achieve your goals.

Diabetic diets -American Diabetic Association
Diets focus on types of foods, calories allowed to keep blood sugars regulated, and offer cooking substitutes.

Heart diets- American Heart Association
Diets will focus on restricting sodium/salt and what substitutes will help keep blood pressures in check.

Arthritis- The Arthritis Foundation
Diet will focus on removing food that is high inflammation causing swelling and pain.

Ketosis
This diet focuses on restricting certain food groups to improve sugars, weight loss, and increase energy.

Everyone is on a diet. What type of food is the diet’s restriction per individual. Many may need to mix several types of diets to reach their required food goals.
 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  
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<![CDATA[The Frustration of Losing Weight and the Mirror looks the Same.]]>Tue, 15 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/the-frustration-of-losing-weight-and-the-mirror-looks-the-sameThe Frustration of Losing Weight and the Mirror looks the Same.

One of the biggest frustrating things with losing weight is the person in the mirror looks the same. The close still fit but they may be loose. This can be very hard to deal with when there has been great success with a lot of weight lost and hard work done.
When a person is looking at losing 100 pounds or more, the mirror isn’t telling the real truth of the hard work. What might work better is a tape measure. Measure the arms, legs, chest, waist, hips, and so forth. This may be a better marking of what is really going on in the mirror.

So, don’t discourage. Get the tape measure out. 


Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  

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<![CDATA[Dieting Verses Life Changes Weight Loss Terminology.]]>Mon, 14 Aug 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/dieting-verses-life-changes-weight-loss-terminologyDieting Verses Life Changes Weight Loss Terminology.

There is dieting and then there is changing the way you live, eat, and types of calories you consume. Diets are types of ways you consume calories but many individuals look at types of diets as short-term events in their life to reach goals for big events. Many want to lose weight for a wedding, after a holiday, or for summer fun. The short-term goals are typically twenty pounds or less. A manageable time to restrict, exercise, or cut back on goodies that inflated the waist line that keeps us out of looking the way we wish for our life event we will be attending.  This will cause individuals to go on and off diets and view them as simple controls in their eating behaviors. Individuals find that restricting from eating dessert, walking a bit more, or cutting out snacking will help them meet their goals easy.

The term dieting does not meet goals for those who want to lose more than 20 pounds in a short time frame. To the individual who needs to remove 100 pounds from their body frame, the word diet does not meet their needs. The term life style change become more of a term because it will take longer than a short term to remove 100 pounds.  To remove one pound a week is 52 pounds and two pounds is 104 pounds. It may take this individual a full year of working on their body to meet the goal of 100 pounds in weight loss. Those individuals who weigh more, it may take several years to achieve their goals. This can be quite frustrating to this individual as buy it now, take it now, and see results now marketing is not going to result in the body they want now.

A life style change is just that. A change in the way life is lived to improve the body frame and lose weight. There will be some things the individual will need to change forever. A serious life style change. A different way of living, eating, and consuming calories to achieve a different body frame outlook and it may take several years of losing weight, shaping up, and maintain the weight loss. This change has to come from the individual and there will be a lot of uphill battles of temptations, failures, and others not on board with support.

No support is very hard when an individual is looking at a major hurdle of changing their life. Yet, it does come down to the individual putting their hand to their mouth. This is the person responsible. This is the person who will benefit from the change and the person who will live their new life in their new body for many more years to come. It will not be easy but it will be one of the biggest rewards this individual can do.

Recapping, a diet is typically losing weight in a short time of 20 pounds or less. A life style change is changing the way calories are consumed to lose 100 pounds are less. Those in between 20 and 100 pounds will combine both types of diet and life style change to achieve their goals. 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  

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<![CDATA[​Stay in Bed and Exercise]]>Fri, 14 Jul 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/stay-in-bed-and-exercise​Stay in Bed and Exercise

Too lazy to move? Don’t want to get out of bed? Weather is too bad to exercise? Stay in bed!
What? Yes! Stay in bed!  You can exercise while in bed! 

Exercises to do while in bed:
Crunches
Flutter kicks
Planking
Push ups

The bed offers advantages to those who are not able to get down on the floor and do exercises.  It will also help sway fears of not being able to get up or smashing your face into the floor while doing pushups or planking. 

The disadvantage is the bed may be a bit soft and more strength may be needed to do some of the exercises but that is all good too.

Bed exercises work great for a lot of folks who are too frail to get up and move, those who do not have time to go to a gym and work out, or folks with days so jam packed that only some crunches in bed is all they have time to do. 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  

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<![CDATA[​Exercise on Breaks at Work]]>Thu, 13 Jul 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/exercise-on-breaks-at-work​Exercise on Breaks at Work

An 8-hour work day involves 30 minutes for lunch and two breaks.  Why not take one or both breaks to get some exercise in?  Maybe even get a co-worker or all of them to join you?

Ideas to implement:

Planking for a minute
Pushups
Up and down a flight of stairs
Walk around the office outside
Arm circles
Spelling out the alphabet with your arms and legs

Did you know that if you exercise 15 minutes every day for 4 days you will have exercised for one hour? If you exercise on both 15-minute breaks for 4 days, you will have exercised two hours. Toss in the fifth day with exercise on both breaks and exercising time gained is two and half hours!

It is a lot easier to exercise than you think! 

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.  

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<![CDATA[​Working in Exercise in Your Day?]]>Wed, 12 Jul 2017 07:00:00 GMThttp://couturehealthcare.org/couture-health-care-articles/working-in-exercise-in-your-day
Working in Exercise in Your Day?

Did you know that you are exercising all the time?  Exercise is movement of the body.  Just getting up and walking around your own home, you will get a few steps in per day. 

Another way to measure the steps in a day is with a pedometer.  A pedometer can be attached to your shoe or you can download an application that you can put on your cell phone.

100 steps walked is half a city block. At Couture Health Care, one patient will walk at least half of one city block during the course of their visit and not realize they have.  Just an example how easy it is to walk without realizing you are going very far.

Based on the average steps of per person, 200 steps will be one block.  Twenty blocks or 2,000 steps equal one mile. On average, if you walk 20 city blocks you have walked one mile. 

It will be interesting to find your baseline to see how many steps you really are walking per day. Aren’t you curious now?  You may be walking miles and not realize it.

Author: Lisa Goins PhD, APRN, FNP-BC, RMT is the Founder and CEO of Couture Health Care www.couturehealthcare.org.  

Dr. Goins’ health articles are feature a mix of holistic health, wealth, and spiritual news, reviews, and information for health professionals and the public. 

Dr. Goins is the author of the newly released book Do You Know Lisa? Collection of Questions, Answers, Tips. Volume 3. -2016. Additional books published include: 
Do You Know Lisa? Vol 2,-2015 
CEO Business Objectives: Health, Wealth, and Success-2014
Do You Know Lisa? Vol 1- 2014
Co-author of Dwarven Tavern Story Hooks: Quick Start Story Ideas -2014. 

​Dr. Goins sees clients at Couture Health Care, Hamilton, Ohio, USA and can be found on Google+, Twitter, LinkedIn, Facebook, Couture Health Care.org, and YouTube Channel.   
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