Post 10: Reflection Essay

Walking into the first day of class, I had no idea what to expect. With new surroundings, unfamiliar faces, and a new teacher, I sat patiently in my chair until class began. I also was not aware of what expository writing was except for what I had concurred from the given words “expository writing”. Feeling curious and unprepared, Mr. Kopp walked through the door. He was tall, intelligent looking, and seemed very focused. Once he spoke, I knew immediately that the class was going to be interesting and exciting.

After he had explained to his students what the structure of his expository writing class was going to be, I became even more interested; our class assignments were to be posted to a blog.

Through out high school I have always heard about blogging but never had I created a blog myself or even seen one for that matter. Because of this, I became even more fascinated with the class since something new and different was at hand. Creating a blog was something that I had always wanted to do, but never had a good reason to do so.

Our first assignment was to write about something in a basic expository format. The way that Mr. Kopp described the assignment was very broad and open-minded causing hesitation to fill the room. Knowing that I wasn’t the only one feeling unsure about the first assignment, I then realized that Mr. Kopp wanted us to feel that way. He gave us such a broad format because he knew we would figure it out on our own (clever Mr. Kopp).

After finishing post number one, I was feeling confident with what I had written. But when I brought my piece to class for our first peer edit, I was listening to others read their writing pieces aloud and realized that more than half the class didn’t use first person; which I had. This was when I realized that expository writing typically does not use first person because it is an unbiased explanation of a certain topic.

Our second assignment was to “Rewrite the News” by taking an article and rewriting it to make it our own. I definitely had difficulty writing this assignment because of the use of bias. The article I used was extremely biased towards the topic, anabolic steroids, making it hard to create my own article with out the use of bias. But with the help my peer edit group, I was able to create two sides of opinion on anabolic steroids, for or against, but still making it clear to the audience that I was against the topic.

Another learning outcome that I was able to pull from my expository writing class was how to stay consistent through out my pieces of writing. For example, our last assignment was a Classification Essay. Out of the three common topics I chose, two of them had recipes for the type of diet, but the third did not. To make a writing piece more effective, I learned that by having consistency through out your piece of writing makes it easier for the audience to read and understand.

Overall, I learned many things during this class. First, I learned that consistency in writing makes a writing presentation flow well as well as contributing to the effectiveness of the writing. Second, I became aware of when to use bias depending on the type of writing being presented. And also, I learned how to present my pieces of writing in the most effective way possible because of peer edit groups. Peer edit groups were one of my favorite things to do in class because I was able to have multiple different opinions from others about my writing with out feeling insecure or unintelligent. Other things that I learned during this class were how to identify my audience, deliver a clear message, and write without using first person.

English 271 will always be remembered by me because of the people, discussions, and the strong and intelligent Mr. Kopp. Mr. Kopp truly made this class interesting and exciting every day because of his enthusiasm, passion and devotion to writing and his students.                

Post 9: Detoxifying Cleanses for the Body

Studies have shown that our bodies are not capable of flushing all of the various types of toxins and chemicals that are consumed through the food we eat. Pesticides, food additives, preservatives, hormones and antibiotics, and fungicides are some of the toxins that interfere with normal chemical processes in the body. In today’s societies, it is very hard to avoid any harmful substances from entering our bodies. Not only are we consuming them but we are inhaling them as well. These substances which are inhaled unknowingly include cigarette smoke, pollution, household cleaners, and paints. Fast food, alcohol, and prescription drugs also keep the body busy by contributing to the build up of chemicals and toxins in our systems.

By consuming all of these toxins, our large intestine—aka the colon—undergoes a great deal of stress. The colon is the waste pipe for all the toxins that enter the body. Once the nutrients are removed from foods and processed through the colon, the waste is then expelled from the body. But if toxins are within the nutrients being processed, then the nutrients are blocked from being absorbed into the body causing waste to build up in the intestine. This build up hardens; fixing itself to the wall of the colon. Eventually, the waste seeps through the walls of the colon and releases toxins into the bloodstream. This harmful process is what causes indigestion, constipation, illnesses, and bloating. Also, an unhealthy colon can have up to 20 pounds of waste that has been built up for multiple years. 

Because our body can’t do all of the work itself, doctors recommend a diet cleanse, also known as colon cleansing. There are many different types of detoxifying diets that eliminate toxins from the body such as the Master Cleanse, the Fruit Flush, and the Juice Cleanse.

Master Cleanse

The Master Cleanse, also known as the Lemonade Diet, has been approved since 1940 as the world’s most successful detoxifying diet. Not only does the Master Cleanse flush out internal waste from the body, but it also aids weight loss, increases energy and focus, and helps replenish the appearance of skin, hair, and nails. It was created by Stanley Burroughs and continues to grow in popularity due to its many beneficial effects of detoxification. Another reason why this cleanse is highly popular is because the detoxifying mixture can be made at home.

Essentially, the Lemonade Diet is a type of fasting meaning no food is allowed to be eaten during the cleansing period. In order for the body to properly detoxify, this cleanse must be strictly followed for three to ten days. During this cleanse, a lemonade mixture containing maple syrup, cayenne pepper, and lemons are consumed. Sixty ounces a day is the minimum amount required to be consumed in one day. Drinking plenty of water through out the day is also highly recommended.

The recipe includes the following ingredients for a 60 oz. daily serving:    

• 60 ounces pure filtered water
• 12 tablespoons pure maple syrup
• 12 tablespoons pure lemon juice
• ½ teaspoon cayenne pepper

By drinking this concoction for more than three days, the body will be detoxified of any toxins that had been built up from food consumed or pollutants in the air. Once this cleanse has been completed, the body should feel rejuvenated and replenished. This cleanse can be done up to three times a year but is not recommended more than this amount.

Fruit Flush

The second cleanse that promotes healthy detoxification of the body is The Fruit Flush. This cleanse was created by clinical nutritionist Jay Robb for people who are in need of detoxifying the body or are showing signs of bloating, fatigue, and carbohydrate addiction. Robb believes that by eating specific foods, people can remove toxins and flush away extra pounds in a matter of only three days. He also believes that by eating a balanced healthy diet with periodic cleanses with fresh raw fruit that a person can maintain good healthy and long-term weight loss affects.

This type of cleanse lasts three days long and requires a person to only consume protein powder and fruit. Fruits are highly concentrated with antioxidants, fiber, vitamins and minerals, and water which help dissolve toxins in the body, improve liver function, and increase energy levels.

The first day of the Fruit Flush calls for five protein drinks consumed every two hours until dinner time. For dinner, lean protein such as fish or turkey should be eaten along with a raw vegetable salad. The second and third day require a serving of fresh fruit every two hours until dinner time. The same meal for dinner on day one should be consumed both the second and third day as well. 

Here is a sample menu for the Fruit Flush diet: 

Day 1:
Every two hours from 8 a.m. to 4 p.m.: Drink a 6-ounce protein drink, followed by 8-12 ounces of water

Dinner: 3-6 cups of raw vegetable salad, with 1 to 2 tablespoons olive or flaxseed oil or 1/2 avocado, plus half a lemon or lime
3-6 ounces lean protein or egg whites

Days 2 and 3:
Every two hours from 8 a.m. to 4 p.m.: Eat one serving (approximately 100 calories' worth) of fresh fruit and drink 8-12 ounces water

Dinner: 3-6 cups of raw vegetable salad with 1 to 2 tablespoons olive or flaxseed oil or 1/2 avocado, plus half a lemon or lime

During the Fruit Flush, it is recommended to avoid both cardio and weight training exercises to not deplete any muscle tissue or energy levels. With this cleanse, a person can lose up to nine pounds within three days and flush out all toxins that had been built up in the body.

Juice Cleanse

The third type of cleanse that helps flush the body is the Juice Cleanse also referred to as a juice fast. A juice fast is another way to nurture the body, rebuild the immune system and restore a person’s lifestyle to a healthy way of living. This is also another at home remedy that helps detoxify and improve bodily functioning. As mentioned previously, raw fruits contain many cleansing elements such as minerals, vitamins, enzymes and antioxidants to heal and detoxify the body safely. Vegetables also have the same benefits as fruits do, plus more. During the Juice Cleanse, mixing both fruits and vegetables together will fulfill all of the nutrients required for the body to detoxify itself causing energy levels to remain high. The cleanse lasts three to ten days long in order to cleanse and heal the body of any harmful matter.    

Freshly squeezed fruits, vegetables, and herbs are the foods that should be used when creating the juice mixtures. Keep in mind that all solid foods should be avoided during the Juice Cleanse, as well as any other liquids other than water. Experimenting with combination's of celery, carrots, apples, beets, cucumbers, ginger, garlic, cilantro, wheat-grass and cayenne pepper are a few ingredients that can be used to create the cleansing juices. The recommended dose of the juice blends is 32-64 ounces per day, plus eight glasses of water.

Here are a few recipes for juice cleansing blends:

Recipe 1 

Ingredients:
3 celery stalks
2 tomatoes
1 lemon, peeled
2 carrots
Water

Recipe 2

Ingredients:
1 Cucumber with skin
1/2 bunch Fresh Parsley
1 4-oz. tub Alfalfa Sprouts
4 Sprigs Fresh Mint
Water

Recipe 3

Ingredients:
2 bunches Grapes
6 Oranges
8 Lemons peeled
1/4 cup Honey
Water

There are many different types of cleansing techniques including The Master Cleanse, the Fruit Flush, and the Juice Cleanse. Theses cleanses are all safe and effective cleansing techniques but consulting a doctor or physician before starting any cleanse or weight loss diet is highly recommended. By cleansing the body of all harmful matter, an increase of energy, blood flow, and weight loss are just a few benefits that are ensured to make the body feel replenished and rejuvenated. 

Post 8: Cleansing Techniques for the Body

Studies have shown that our bodies are not capable of flushing all of the various types of toxins and chemicals that are consumed through the food we eat. Pesticides, food additives, preservatives, hormones and antibiotics, and fungicides are some of the toxins that interfere with normal chemical processes in the body. In today’s societies, it is very hard to avoid any harmful substances from entering our bodies. Not only are we consuming them but we are inhaling them as well. These substances which are inhaled unknowingly include cigarette smoke, pollution, household cleaners, and paints. Fast food, alcohol, and prescription drugs also keep the body busy by contributing to the build up of chemicals and toxins in our systems.

By consuming all of these toxins, our large intestine—aka the colon—undergoes a great deal of stress. The colon is the waste pipe for all toxins that enter the body. Once the nutrients are removed from foods and processed through the colon, the waste is then expelled from the body. But if toxins are within the nutrients being processed, then the nutrients are blocked from being absorbed into the body causing waste to build up in the intestine. This build up hardens; fixing itself to the wall of the colon. Eventually, the waste seeps through the walls of the colon and releases toxins into the bloodstream. This harmful process is what causes indigestion, constipation, illnesses, and bloating. Even so, an unhealthy colon can have up to 20 pounds of waste that has been built up for multiple years. 

Because our body can’t do all of the work itself, doctors recommend a diet cleanse, also known as colon cleansing. There are many different types of detox diets that eliminate toxins from the body such as the Master Cleanse, the Fruit Flush, and the Juice Cleanse.

Master Cleanse

The Master Cleanse, also known as the Lemonade Diet, has been approved since 1940 as the world’s most successful detoxifying diet. Not only does the Master Cleanse flush out years of internal waste from the body, but it also helps to lose weight, increase energy and focus, and helps replenish the appearance of skin, hair, and nails. It was created by Stanley Burroughs and continues to grow in popularity due to its many beneficial effects that coincide with its core principles of detoxification. Another reason why this cleanse is highly popular is because the detoxifying mixture can be made at home.

Essentially, the Lemonade Diet is a type of fasting meaning no food is allowed to be eaten during the cleansing period. In order for the body to properly detoxify, this cleanse must be strictly followed for three to ten days. For the entire time of the diet, a lemonade mixture containing maple syrup, cayenne pepper, and lemons will be consumed. Sixty ounces a day is the minimum amount required to be consumed in one day. Drinking plenty of water through out the day is also highly recommended.

The recipe includes the following ingredients for a 60 oz. daily serving:    

• 60 ounces pure filtered water
• 12 tablespoons pure maple syrup
• 12 tablespoons pure lemon juice
• ½ teaspoon cayenne pepper

By drinking this concoction for more than three days, the body will be detoxified of any toxins that had been built up from food or pollutants in the air. Once this cleanse has been completed, the body should feel rejuvenated and replenished. This cleanse can be done up to three times a year but is not recommended more than this amount.

Fruit Flush

The Fruit Flush was created by clinical nutritionist Jay Robb for people who are in need of a detox or are showing signs of bloating, fatigue, and carbohydrate addiction. Robb believes that by eating specific foods, people can remove toxins and flush away extra pounds in a matter of only three days. He claims that by eating a balanced healthy diet with periodic cleanses with fresh raw fruit that a person can maintain good healthy and long-term weight loss affects.

This type of cleanse lasts three days long and requires a person to only consume protein powder and fruit. Fruits are highly concentrated with antioxidants, fiber, vitamins and minerals, and water which help dissolve toxins in the body, improve liver function, and increase energy levels.

The first day of the Fruit Flush calls for five protein drinks consumed every two hours until dinner time. For dinner, lean protein such as fish or turkey should be eaten along with a raw vegetable salad. The second and third day require a serving of fresh fruit every two hours until dinner time. The same meal for dinner on day one should be consumed both the second and third day as well.

During the Fruit Flush, it is recommended to avoid both cardio and weight training exercises to not deplete any muscle. With this cleanse, a person can lose up to nine pounds within three days and flush out all toxins that had been built up in the body.

Juice Cleanse     

A juice fast is another way to nurture the body, rebuild the immune system and restore a person’s lifestyle to a healthy way of living. It is also another at home remedy that helps detoxify and improve bodily functioning. As mentioned previously, raw fruits contain many cleansing elements such as minerals, vitamins, enzymes and antioxidants to heal and detoxify the body safely. Vegetables also have the same benefits as fruits do, plus more. During the Juice Cleanse, mixing both fruits and vegetables together will fulfill all of the nutrients required for the body causing energy levels to remain high. This cleanse lasts three to ten days long in order to detox and heal the body of any harmful matter.    

Freshly squeezed fruits, vegetables, and herbs are the foods that should be used when creating the juices that are consumed for the cleanse. Keep in mind that all solid foods should be avoided during the Juice Cleanse. Experimenting with combinations of celery, carrots, apples, beets, cucumbers, ginger, garlic, cilantro, wheat-grass and cayenne pepper are just a few ingredients to create the cleansing juices. The recommended dose of the juice blends is 32-64 ounces of the juice blends per day, plus eight glasses of water. Try avoiding all other beverages such as soda, coffee, and tea.  

Here are a few recipes for juice cleansing blends:

Recipe 1 

Ingredients:
3 celery stalks
2 tomatoes
1 lemon, peeled
2 carrots
Water

 Recipe 2

Ingredients:
1 Cucumber with skin
1/2 bunch Fresh Parsley
1 4-oz. tub Alfalfa Sprouts
4 Sprigs Fresh Mint
Water

Recipe 3

Ingredients:
2 bunches Grapes
6 Oranges
8 Lemons peeled
1/4 cup Honey
Water

There are many different types of cleansing techniques. The Master Cleanse, the Fruit Flush, and the Juice Cleanse are all safe and effective cleansing diets but consulting a doctor or physician before starting any cleanse or weight loss diet is highly recommended. By cleansing the body of all harmful matter, an increase of energy, blood flow, and weight loss are just a few benefits that are ensured to feel replenished and rejuvenated.  

Post 7: A Weight Loss Plan for Everyone

How many times have you heard a friend or family member say “I need to go to the gym” or “I could stand to lose a few pounds”? For many people, the thought of losing weight is always in the back of their mind, but never do they fully engage themselves in the idea of eating right and exercising daily. Not knowing where to start in planning a healthier lifestyle that includes diet and exercise, is one of the main factors that contributes to the lack of motivation. Also, so many different types of programs such as Jenny Craig, Weight Watchers, etc. can be overwhelming when thinking about which program best suits one’s lifestyle and their weight loss objectives. The following step by step guide is one way to set your weight loss goals and to make a plan for reaching them. 

Before You Begin: Before any exercise or diet program, consult your physician to ensure you are healthy enough to do so. Whatever your goals and medical condition may be (if any), always approach any new exercise routine with caution. Many beginners make the mistake of starting out too aggressively, causing many to give up—this is another reason why people become unmotivated when turning their habits into a healthy habits. Your goal is to develop a routine that fits your daily life that you can stick with for a long time.
Another thing you need to know before beginning an exercise program are the basics of losing weight. Losing weight is a matter of calories consumed vs. calories burned. This means that if you consume more calories than you burn, the results are gaining weight. If you consume an equal amount of calories compared to the amount of calories burned, you will maintain your weight. Lastly, if you burn more calories than the amount of calories you consume, you will lose weight. This is also known as a calorie deficit. The two most important factors that help create a calorie deficit are decreasing calories consumed by reducing the amount of food eaten while simultaneously increasing the amount of calories burned through exercise and other psychical activities.
One last important aspect that you should be informed of is the difference between a beneficial exercise routine and an unbeneficial exercise routine. To lose 1 pound of fat, you must burn 3,500 calories. Typical weight-loss programs start with 1 to 2 pounds per week because this is safe and effective. It also helps keep the weight off. The larger a person is, the greater the amount of weight they can lose. However, it is not recommended to lose more than 5 pounds per week because there is a high likelihood of the weight coming back. Crash dieting, fasting, exercise binges and other methods of rapid weight loss can be quite dangerous and oftentimes ineffective.  

Weight to Height Ratio: The first step to fulfill your weight loss objective is to determine what your ideal weight is. Once you have calculated the average weight for your specific body type, then you can determine what your weight goal is. Another thing to keep in mind is your Body Mass Index (BMI). This is also calculated from your weight and height. Your BMI tells you how much body fat your body holds which can also help determine what your weight goal needs to be. The next step is to determine how much food you should consume in order to reach your weight loss goal. 

Calculate Daily Calorie Intake (DCI): Calculating your daily calorie intake (DCI) is a very important factor when reaching your weight loss goals. As mentioned before, consuming fewer calories than the amount of calories burned is what causes weight loss. In order to understand how to calculate your daily calorie intake, you need to know the difference between BMR and AMR. BMR stands for basal metabolic rate. This is the rate which the body uses energy while at rest. AMR stands for active metabolic rate- the rate which the body uses energy while exercising.
By calculating your BMR and AMR, you can determine how many calories should be consumed whether you are exercising or not. Your BMR gives you the total amount of calories that should be consumed in a day without exercise and your AMR will tell you how many calories should be consumed if you are exercising. Any amount of calories consumed over your average amount causes weight gain or unbeneficial results when losing weight.

Use the equations below to calculate your BMR and AMR: 

Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

For both men and women, use your BMR and an estimated current level of activity to calculate your AMR:

• Sedentary (little or no exercise): AMR = BMR x 1.2
• Lightly active (light exercise 1-3 days per week): AMR = BMR x 1.375
• Moderately active (moderate exercise 3-5 days per week): AMR = BMR x 1.55
• Very active (hard exercise 6-7 days a week): AMR = BMR x 1.725
• Extra active (very hard exercise 6-7 days a week): AMR = BMR x 1.9

Lastly, take into consideration that your approximate daily calorie intake may be more or less depending on your weight loss goals. Now that you have calculated your Daily Calorie Intake by your BMR and AMR, the next step in planning your weight loss goal is to know what you should and should not be eating.

Eliminate Unhealthy Eating Habits: This third step is also essential when planning your weight loss goals. Everyone has at least one food that sends their taste buds soaring and their diets crashing. May it be ice-cream, frosted cupcakes, pizza, or even a six pack of beer; many foods are full of calories and unhealthy ingredients that cause weight gain to sky rocket quicker than you may realize. By getting rid of calorie-packed foods, it can prevent you from eating them period. Also, many resources recommend that fast food should not be your “go-to” food. Many fast food restaurants have meals that contain more calories than half of a person’s average daily calorie intake. By completely removing any fast food from your diet, you can prevent yourself from eating unnecessary excessive amounts of calories making it easier to shed the pounds you want to lose.
One thing to be cautious about when changing your diet is food withdraws. Once a body has been supplied with certain types of food for a long amount of time (i.e. chips, candy, etc.), it takes a toll when your body is no longer provided with such foods. This will cause immense cravings, high or low blood pressure and possibly tiredness. Although these cravings are tough, they do not last long. Once your body is no longer addicted to certain foods, it will no longer need them in order to function properly.
Another factor you should know when changing your diet is to start slow and make changes to your eating habits one day at a time. By changing everything overnight usually leads to cheating or giving up on your new diet. Take small steps such as eating a salad for lunch instead of a piece of pizza or switching from butter to olive oil when cooking. By gradually changing your diet, cravings for certain foods will decrease as well.
Once you have cut all unnecessary foods out of your diet, you are ready for the next step; creating a healthy diet.

Create a Healthy Diet: The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions. Secondly, fruits, vegetables, grains—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
Try to limit your intake of sugary foods and refined-grains such as white bread and salty-snack foods, i.e. chips. Also, try drinking mostly water throughout the day. Water helps the body rehydrate and replenish itself.
By eating a wide variety of food helps ensure that your body is getting all the necessary nutrients in order to function properly and help with weight loss. If you are having trouble maintaining a healthy diet, try viewing it as a way to expand your choices of foods—especially with vegetables, whole grains, or fruits—that you normally don’t eat. A healthy diet does not have to mean eating foods that are tasteless and unappealing. Once you have removed unhealthy eating habits and secured healthy eating habits, creating an exercising routine is the final step towards reaching your weight loss goal.

Create an Exercise Plan: In order to lose weight does not necessarily mean following a strict, time-consuming routine at the gym—although that is certainly beneficial. The truth is you can get rewards from many different types and levels of exercise. Any increment of physical activity is going to be a boost in weight loss. There are many exercising options such as walking, dancing, gardening, biking, even doing house-hold chores. Choosing activities that you enjoy will help increase your chances of making exercising a habit.

Also, before beginning any fitness routine, it's important to warm up, such as fast-paced walking or stretching. Stretching is vital before exercising because it allows your muscles to expand, preventing sourness and tightness during and after exercising. Click here for a variety of different exercises that can be done in order to begin your weight loss goals. These do not all have to be done at once, but doing each on a regular basis will result in balanced fitness and weight loss.  

In conclusion,  if you want to set a goal for losing weight, it doesn't have to be overwhelming. Start with consulting your physician, followed by creating a healthy diet and exercise routine that fits your weight loss goals and lifestyle. Remember to start off slowly when making changes to your eating and exercising habits to ensure that you stay motivated and committed. If more people follow steps like these, you’ll be hearing less of “I’m fat” and more of “I feel and look great”.

Post 6: How to Create a Weight Loss Plan

How many times have you heard a friend or family member say “I need to go to the gym” or “I could stand to lose a few pounds”? For many people, the thought of losing weight is always in the back of their mind, but never do they fully engage themselves in the idea of eating right and exercising daily. Not knowing where to start in planning a healthier lifestyle that includes diet and exercise, is one of the main factors that contributes to the lack of motivation. Also, so many different types of programs such as Jenny Craig, Weight Watchers, etc. can be overwhelming when thinking about which program best suits ones lifestyle and their weight loss objectives. The following step by step guide is one way to set your weight loss goals and to make a plan for reaching them.

Before You Start: Losing weight is a matter of calories consumed vs. calories burned. This means that if you consume more calories than you burn, the results are gaining weight. If you consume an equal amount of calories compared to the amount of calories burned, you will maintain your weight. Lastly, if you burn more calories than the amount of calories you consume, you will lose weight. This is also known as a calorie deficit. The two most important factors that help create a calorie deficit are decreasing calories consumed by reducing the amount of food eaten and simultaneously increasing the amount of calories burned through exercise and other psychical activities.

Before beginning any exercise and diet program, consult your physician to ensure you are healthy enough to do so. Whatever your goals and medical condition may be, always approach any new exercise regimen with caution. Many beginners make the mistake of starting out too aggressively, causing many to give up when they are tired, sore, or injured. When people go about exercising too aggressively early in their program, they tend not to stick with it. What your goal should be is to develop some new habits that you can stick with for a lifetime that fits your goals and lifestyle.

Weight to Height Ratio: The first step to fulfill your weight loss objective is to determine what your weight to height ratio is.  This is based on your height, weight, gender, and level of activity. Once you have calculated the average weight for your specific body type, then you can determine what your weight goal is. The next step is to determine how much food you should consume in order to reach your weight loss goal.

Calculate Daily Calorie Intake (DCI): By calculating your daily calorie intake (DCI) is a very important factor when it comes to reaching your weight loss goals. As mentioned before, consuming fewer calories than the amount of calories burned is what causes weight loss. In order to understand how to calculate your daily calorie intake, you need to know the difference between BMR and AMR. BMR stands for basal metabolic rate. This is the rate which the body uses energy while at rest. AMR stands for active metabolic rate- the rate which the body uses energy while exercising. By calculating your BMR and AMR, you can determine your daily calorie intake based on your weight, height and age.

Women:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

For both men and women, use your BMR and an estimated current level of activity to calculate your AMR:

• Sedentary (little or no exercise): AMR = BMR x 1.2
• Lightly active (light exercise 1-3 days per week): AMR = BMR x 1.375
• Moderately active (moderate exercise 3-5 days per week): AMR = BMR x 1.55
• Very active (hard exercise 6-7 days a week): AMR = BMR x 1.725
• Extra active (very hard exercise 6-7 days a week): AMR = BMR x 1.9

The calculation for your BMR gives you the total amount of calories that should be consumed in a day without exercise. Depending on how much you exercise (AMR) will vary your daily calorie intake. Take into consideration that your approximate daily calorie intake may be more or less depending on your weight loss goals. Now that you have calculated your DCI, the next step in planning your weight loss goal is to know what you should and should not be eating.  

Eliminate Unhealthy Eating Habits: This third step is also very important when planning your weight loss goals. Everyone has at least one food that sends their taste buds soaring and their diets crashing. May it be ice-cream, frosted cupcakes, pizza, or even a six pack of beer; all of these foods are full of calories and unhealthy ingredients that cause weight gain to sky rocket quicker than you think. By getting rid of calorie-packed foods, it will prevent you from eating them period. Also, fast food should never be your “go-to” food. Many fast food restaurants have foods that contain more calories than half of a persons average daily calorie intake. By completely removing any fast food from your diet, you are preventing yourself from eating unnecessary excessive amounts of calories making it easier to shed those extra pounds.

One thing to be cautious about when changing your diet is food withdraws. Once a body has been supplied with certain types of food for a long amount of time (i.e. chips, candy, etc.), it takes a toll when your body is no longer provided with such foods. This will cause immense cravings, high or low blood pressure and possibly tiredness. Although these cravings are tough, they do not last long. Once your body is no longer addicted to certain foods, it will no longer need them in order to function properly.

Another factor you should know when changing your diet is to start slow and make changes to your eating habits one day at a time. By changing everything overnight usually leads to cheating or giving up on your new diet. Take small steps such as eating a salad for lunch instead of a piece of pizza or switching from butter to olive oil when cooking. By gradually changing your diet, cravings for certain foods will decrease as well.    

Once you have cut all unnecessary foods out of your diet, you are ready for the next step; creating a healthy diet.

Create a Healthy Diet: The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions. Secondly, fruits, vegetables, grains—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

Try to limit your intake of sugary foods and refined-grains such as white bread and salty-snack foods, i.e. chips. Also, try drinking mostly water through out the day. Water helps the body rehydrate and replenish itself.

By eating a wide variety of food helps ensure that your body is getting all the necessary nutrients in order to function properly and help with weight loss. If you are having trouble maintaining a healthy diet, try viewing it as a way to expand your choices of foods—especially with vegetables, whole grains, or fruits—that you normally don’t eat. A healthy diet does not have to mean eating foods that are tasteless and unappealing. Once you have removed unhealthy eating habits and secured healthy eating habits, creating an exercising routine is the final step towards reaching your weight loss goal.

Create an Exercise Plan: In order to lose weight does not necessarily mean following a strict, time-consuming routine at the gym—although that is certainly beneficial. The truth is you can get rewards from many different types and levels of exercise. Any increment of physical activity is going to be a boost in weight loss. There are many exercising options such as walking, dancing, gardening, biking, even doing house-hold chores. Choosing activities that you enjoy will help increase your chances of making exercising a habit.

Before beginning any fitness routine, it's important to warm up, and then do some light stretching. Save the bulk of stretching for after the workout. Once you're warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These don't all have to be done at once, but doing each on a regular basis will result in balanced fitness and weight loss.

To lose 1 pound of fat, you must burn 3,500 calories. Typical weight-loss programs start with 1 to 2 pounds per week because this is safe and effective. It also helps keep the weight off. The larger a person is, the greater the amount of weight they can lose. However, it is not recommended to lose more than 5 pounds per week because there is a high likelihood of the weight coming back. Crash dieting, fasting, exercise binges and other methods of rapid weight loss can be quite dangerous and oftentimes ineffective.

In conclusion, these five steps are a way to plan your weight loss goals and how to reach them. If more people follow steps like these, you’ll be hearing less of “I’m fat” and more of “I feel and look great”.  

Post 5: Definition of Heartbreak

Heart-break (hahrt-breyk)
There are many different understandings for the word heartbreak. Generally, it is defined as the feeling of grief or sorrow after losing a loved one through death, divorce, breakup, or romantic rejection.
In this case, heartbreak will be defined as a state of depression and darkness. It will be shown as a very specific type of pain that only a few people are able to fully understand and comprehend. In this case, the term heartbreak is not an uplifting feeling. It is not a feeling of happiness, joy, or excitement. Nor is it laughter, blissfulness, and fullness. It is the feeling of loss, darkness, and separation from yourself and the world. To define heartbreak, you have to experience it yourself. 

Definition of heartbreak (a cold, dark heartbreak)

Heartbreak is a broken heart. It causes a person to be sightless, motionless, and speechless. Heartbreak is being entwined in emotions of separation with the real world and yourself. It is indescribable. All you can feel are ghosts. Pain of sorrow and chills of loss poison your spinning mind. You can’t think, can’t speak; you are at a loss of words. Lips trembling, heart aching, you can only feel the disturbed pleasure of all the memories that once were there but are now vanished. All you can do is lay in bed with an empty and paralyzed mind. So desperately having that want to see the one you love and will always love, but knowing you can’t see them causes your brain to feel like nothing. The one you love broke your heart and there is nothing you can do about it. You are completely incapable and paralyzed of all things.

But this heartbreak is not because of cheating, death, or abusing; it is caused by being separated from the one you love. Not because it was your decision, but because it was theirs. Not knowing why your loved one left you causes you to be in a mind set of desperation. All you want is for the one you love to come back. But they won’t. Wanting them, feeling them, hearing them; knowing that they will never return causes fires of insecurities to burn inside your soul. Not aching, not stinging, not beating but burning, you wait with impatience for the sign that they still love you. The signals that show a sign of having your loved one back in your arms are no where to be found. You are at the edge, just waiting for an answer. Dissatisfaction causes corruption within you.

Heartbreak causes you to see only darkness in all things. This causes your imagination to become thinner and thinner. Reality hits you like nothing ever before and all feelings that you have experienced are completely erased because your mind fills with sadness and depressing thoughts. You are cold, shivering; feeling like nothing is there to make you warm because there is no blood flow from your broken heart. Warmth is no where to be found because the only heat that you can recall and feel is from the one you love.  

Heartbreak only allows you to feel weak and ugly. Daring yourself, you look in the mirror and immediately begin to see wounds spreading like ever lasting cancer over your destroyed spirit and your destroyed heart. An image of that broken heart comes to life. Still looking in the mirror, you realize that the thought of encountering this remorseful feeling has always been thought of as impossible, unreasonable, and non-existing. You look in the mirror again and you start to see your heart bleeding, your chest filling, and your skin starting to wither. Crouching down and curling into your own arms is the only thing you can do to stop your heart from bleeding for just a moment. Squeezing tighter and tighter does absolutely nothing. Sitting there convincing yourself that you are nothing with out the one you love is all you can do, think, feel, hear, and see. You start convincing yourself that everything is of your fault. Ugliness, disgust, hate, sadness, and fear start to corrupt your brain and soul; “it is your entire fault”.
 
Tears drain as each emotion seeps through your shivering skin. Your legs tremble, your arms ache, and nothing starts’ to matter. Over and over again you collapse helplessly and hopelessly to the ground because your body is too weak to stand. Over and over again you try to scream but nothing sounds; like you are in a dream, incapable and paralyzed. A stomach full of flutters, your muscles hide from strength, you try to rest but holes start to form in your heart. These are just more reasons not having the strength to keep moving; moving forward. Although the time keeps ticking, you are still here feeling like a ghost inside; cold and empty. All you want to do is run away from the feeling of heartbreak but you can’t because wherever you go, it follows you, your past, present, and your future. Not being able to run, you in turn sit down because that is all you are capable of doing. Sitting, hoping, praying, wishing and waiting that your better-half will return is psychotic to think about because you know that they will never come back. Knowing that they won’t ever return paralyzes you more times than your mind, body, and soul could ever possibly handle. You begin to go crazy.  
Heartbreak is like a lump in the throat. Constantly filling with overwhelming sadness causes you to freeze. You are frozen within your thoughts and can’t move. With these never ending thoughts, your body becomes exhausted and once again, paralyzed. Not knowing how to make the constant negative flow of thoughts is just another character to add to your spinning mind. Heartbreak takes all the energy you have and turns it into nothing. Clouds of sorrow, hate, rage, malevolence, anger, and time wither over you, portraying itself as a poisoned prayer. Everything else in the moments of heartbreak means nothing to you. All you can do is breathe, nothing else.

To conclude...
This type of heartbreak can be paralyzing in all aspects of a persons life. By extending the simple definition of heartbreak, others can see that there are different kinds of heartbreak.

By defining heartbreak as something depressing can lead to the assumption that it is a long road to fully recovering back to happiness. Once this type of heartbreak is felt, it is hard to forget. Heartbreak can have many negative affects on a person, specifically in relationships. Mistrust, fear to love, and having no desire to seek love are only a few feelings that occur on the road to recovery.

In some cases, heartbreak can be for the better. It teaches a person what to expect in life by preparing them for the next heartbreak if they ever come across heartbreak again. It can also teach a person what they want in life and what they don’t want in life. For example, the type of person someone wants to date.
This is my definition of heartbreak. Heartbreak has shown me how strong of a person I have become when it comes to love, relationships, and choosing who I want in my life. My experience of heartbreak is a part of why I am the way I am today. 

Post 4: Are You Sleep Deprived?

Every night before I go to bed, I set my alarm for 7:30am. I also set an alarm for 7:35am, 7:40am, 7:45am…you get the picture. If I don’t set more than two alarms, I will not get out of bed or some mornings, not wake up at all.

I have always assumed that the reason why I have such a hard time waking up in the morning is because I never get enough sleep. But after reading a Women’s Health magazine, I learned that there is more to a day of exhaustion than just the lack of sleep.

A Little Background on Snoozing

Sleep helps the mind and body perform even the most basic tasks such as staying focused in school or learning a new dance routine. You also need sleep to help keep your immune system strong and to combat stress in your everyday life.

  

While you are sleeping, your body repairs cells, combines memories, builds bones and muscles, and stores up energy for the next days, weeks, and years to come. Also, during the time of shut-eye, your body produces a hormone called melatonin. Melatonin maintains the body’s circadian rhythm which controls our internal clock; aka when we fall asleep and when we wake up. But many factors that we aren’t aware of can affect our circadian rhythm while we sleep causing sleep deprivation.

Possible Factors That Can Affect Sleep

Sleep disorders are one of the number one causes of sleep deprivation. With over 90 different sleep disorders, insomnia, restless leg syndrome, and sleep apnea are the most common. Recent research has found why sleep problems are skyrocketing and stress is to blame.

 “Thanks to this economy, there has been a big increase in stress,” says Alan Lankford, PH. D., president and CEO of the Sleep Disorders Center of Georgia. “And stress can have a huge impact on falling and staying asleep.” If you are mentally tense at night, your body releases a stress hormone known as cortisol which acts like an adrenaline shot that keeps you from sleeping.

Another factor that contributes sleep loss is the exposure of artificial lighting, for example a television or a computer. A study conducted by the University of Haifa in Israel found that excessive exposure to artificial lighting during night time interrupts cell growth which is directly linked to blocking the production of melatonin. Remember that melatonin maintains our body’s internal clock. If not enough melatonin is produced while sleeping, then this cycles back to not being able to sleep or having trouble staying asleep.

Even if you are able to fall asleep at night, there are things still affecting how you sleep; which is why many of us feel exhausted even after an eight hour night’s sleep.  

Stick to a Schedule

“Routine is important,” says James Maas, Ph.D., coauthor of Sleep for Success! Everything You Must Know About Sleep but Are Too Tired to Ask. “You have one biological clock- not one for the workweek and one for the weekend. You need to synchronize it and go to sleep around the same time every day.” By not having a consistent snooze schedule, it confuses your brains sleep center and increases your chances of having restless nights.

Stay Cool

When you finally fall asleep, your core body temperature drops about a degree and a half. Try keeping your bedroom temperature at 68°F. If that doesn’t work, try taking a hot bath, says Lankford. As your body cools, it transitions more easily into sleep mode once you lie down.

Pillow Talk

If a routine before bed and staying cool while you sleep still is not the solution to your madness, try cognitive behavioral therapy. Shelby Freedman Harris, Psy.D., in New York City said that acupuncture, massages, or meditation can help soothe you before you go to sleep. These tricks can possibly change negative sleep-related thoughts and reduce sleepless anxiety.

Hopefully now you understand what causes a lack of sleep, why, and how to fix the problem (not including sleep disorders). But I am sure many of you are wondering what the basics are when it comes to sleeping. For example, when should you go to bed in order to feel well rested the next day?  

On average, most people need seven to nine hours of sleep per night but in reality, one size doesn’t fit all. To know if you are getting the right amount of sleep, take the time that you wake up and count backwards seven and a half hours to determine what time you need to hit the hay. If you wake up just before your alarm goes off, that means you are well rested. But if you were still fast asleep, try going to sleep 20 minutes earlier each night until you find the bedtime that works for you.

Another basic question you may be wondering is whether napping during the day is beneficial or not. Many experts say that if you feel sleep deprived; try taking a nap before 3p.m. and only allow it to last about 30 minutes. If you sleep longer than 30 minutes, your body may enter a deep-sleep phase and it’ll be harder to wake up. After your nap, you should feel more alert, engaged, and re-energized. If napping doesn’t work for you, experts also suggest taking a quick walk to refresh yourself.   

If you do not have any serious signs that you are sleep deprived such as bags under the eyes or not being able to stay awake during school, here are a few “not-so-obvious” factors that tell your body if you are getting enough sleep or not:

1. Simple decisions turn into really complicated decisions
2. Eat all day and are still hungry
3. Weak immune system
4. Extremely emotional
5. Clumsiness
6. Socially incompetent
7. Irritability
8. Memory loss
9. Bad concentration

Now that I am finished with this post, I can finally get some rest. With my four alarms set for tomorrow morning, I am hoping-even after I have studied all of this-that some of it will be beneficial in order for me to wake up tomorrow morning. We’ll just have to see. Goodnight.