We all know that in addition to physical activity, a critical component of leading a healthy lifestyle boils down to the food choices we make. But with all the food options out there, and a great deal of conflicting nutrition information circulating around, how do you know what you should consume and what you should avoid?

LOW – FAT PEANUT BUTTER
Often times, seeing “low-fat” on food labels falsely leads us to believe the item must be a healthier alternative. But when it comes to low-fat peanut butter, RDs agreed – stay away from it.

Ruth Frechman , RD, PT, spokesperson for the Academy of Nutrition and Dietetics, and author of “The Food is My Friend Diet,” stated that while peanut butter supplies healthy fat to your diet, “choosing low-fat peanut butter reduces the amount of healthy fat [you receive].”

Emily Miller, MPH, RD, Associate Program Officer at The Institute of Medicine, went on to explain that when fat is removed, the food manufacturer has to add something else to compensate for the texture and flavor the fat provided. What does that mean for you? “In the case of reduced-fat peanut butter, about one-fourth of the healthy (unsaturated) fats are removed, and sugar – and sometimes salt – is added; meanwhile the calorie content remains nearly the same, but the nutrient profile is less healthy,” she said.
Healthy Swap: RD Recommends

Love peanut butter? Miller suggested opting for natural peanut butter, which specifies only one ingredient on the label — peanuts. While natural peanut butter often separates, which can make it difficult to stir, she recommended storing the jar upside down for a day or so since it makes the job of stirring much easier. Having trouble adjusting to the taste? “Once you get through a jar of natural peanut butter, your taste buds will adapt and you’ll probably find [conventional] peanut butter too sweet and salty,” said Miller. Are you allergic to peanuts or simply want to test out something new? Consider giving sunflower seed butter or almond butter a try!

MULTIGRAIN BREAD
While research has found that consuming more whole grains can help reduce the risk of heart disease and cancer while also serving as a great source of vitamin E, iron and fiber, most people incorrectly assume that multigrain and seven-grain breads must do the same. Unfortunately, many of these products are often not 100% whole grain, and in some cases, they contain no whole grain whatsoever, Miller pointed out.

So what are these breads made from? The Nutrition Twins® Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, authors of “The Secret to Skinny,” told us that more often than not, seven-grain and multigrain breads are made from refined, white flour with a sprinkling of other grains. “Because these breads are just as processed and refined as white bread, they are usually devoid of fiber and spike blood sugar quickly, only to create the same crash that a sugar high does when it wears off,” said The Nutrition Twins. Miller mentioned that this crash can then leave you feeling hungry shortly after eating these foods.

Healthy Swap: RD Recommends

Reading nutrition labels is key. As The Nutrition Twins® recommended, opt for wholesome whole grain breads that state that they are made from 100% whole grain or 100% whole wheat flour. To avoid picking up an imposter, Miller cautioned shoppers to avoid any products that list the words “enriched” or “refined” anywhere on the package or in the ingredient list.

Researched by KATIA C. ROWLANDS – PILATES INSTRUCTOR & PERSONAL TRAINER – 0825134256 •

The Different Types of Acupuncture

Acupuncture is commonly thought of as an alternative medical treatment. Though in the United States acupuncture is considered an alternative medicine, it is widely practiced throughout the rest of the world and is an extremely common practice in Chinese medicine.

It has been used in China’s medical system since the 1930s. Most people imagine acupuncture as being stuck with needles in certain key areas to alleviate pain or cure other ailments. It is true that acupuncture involves needles being strategically placed on a person’s body, but there are many varieties of acupuncture.

Traditional Chinese Medicine (TCM)

This type of acupuncture not only involves acupuncture with needles, but also the burning of Chinese medicinal herbs. TCM in considered to be a holistic approach to medicine since it treats the whole person; not only the body, but also the mind and the spirit.

It is based on the concept of Qi (or Chi), which is believed to be a force of energy within the body that keeps the functions of the body, including organs, working properly. The Qi travels along the body on pathways called “meridians” with each one representing a certain body system or organ function. It is along these pathways that the acupuncturist places the needles.

The herbs used along with the acupuncture treatment aid in strengthening the body. These herbs can be used to help stop bleeding, fight a cold, and aid in digestion, for just a few examples. Normally, the herbs are used in combinations of three or more and can be taken in pill form, burned and inhaled, or in tinctures placed on the body during treatment.

Classical Acupuncture

Classical Acupuncture is the most common thought of type according to westerners. It is also known as the five element acupuncture. This type uses needles alone. It is also referred to as Classical Five Element Acupuncture because it corresponds to the seasons according to the Chinese cycle. This cycle includes:
Summer; Harvest; Fall; Winter; Spring

Not only does Classical Acupuncture correspond to the seasons, but also to the five elements found in nature as they relate to a person’s body. These five elements are:
Fire; Earth; Metal; Water; Wood

Japanese Acupuncture

Japanese acupuncture is along the same lines as classical acupuncture, but this type uses smaller needles. It also focuses more on precision and efficient techniques that promote accomplishing bigger results using the smallest amount of stimulation possible.
Electro acupuncture

Like the name implies, electro acupuncture combines traditional acupuncture combined with a low electric current running through the needles and is becoming an ever-increasing popular form of acupuncture. Electro acupuncture uses the same meridians as classical acupuncture, but uses a small device that clips onto the needles. The device sends electric pulses that the acupuncturist can adjust depending on the intensity needed.

Unlike Japanese Acupuncture, electro acupuncture does not need to be so precise. The electric pulses stimulate a wider area making it easier to treat the area. Those who are squeamish about needles will prefer electro acupuncture because it can be done with electrodes instead of needles and attain the same results.
Medical Acupuncture

Medical acupuncture is very similar to classical acupuncture, but it is performed by a licensed medical doctor. It incorporates the medical science surrounding neuromuscular anatomy. Some also include historically Chinese acupuncture patterns; thereby, creating a hybrid of western and eastern medical knowledge.

Auricular Acupuncture

Auricular acupuncture is unique. This type treats the entire body, just like other types of acupuncture, but it does so through particular points located in the patient’s ears. The acupuncturist pinpoints certain nerves found in the ear that relate to other parts of the body to help heal or alleviate pain in that particular part.

Auricular acupuncturists have over 200 acupuncture points to know on the outer ear. This is also called the pinna, more commonly known as the cartilage. Western auricular acupuncturists utilize a tool called an electro acupunctoscope, which is an electric tool. This is along the same lines as the electro acupuncture methods. This method is known as Transcutaneous Electical Nerve Stimulation (TENS).

The type of acupuncture a person chooses may directly relate to the ailment that person has. Acupuncture treats a variety of maladies ranging from health conditions to pain and even helping to increase blood flow to particular areas of the body. For references and resourced information, go to http://www.smilemd.com/acupuncturist/the-different-types-of-acupuncture.aspx

http://www.smilemd.com instantly schedules nationwide online medical and dental appointments for doctors dentists acupuncturist new york. Patient versions of medical & dental articles are library referenced for online publication by co-editors-in-chief Judy J. Johnson DDS and Tracy E. Austin, MD. Dr. Johnson is a member of The New York Academy of Cosmetic Dentistry. Dr. Austin is a member of the A.M.A., American Medical Writers Association and the Association of Health Care Journalists. •

Fibromyalgia is a chronic pain disease of unknown origin.  People with this disorder have often been misdiagnosed in the past for suffering from depression.  Although psychological distress is often the cause of their pain, Fibromyalgia is not a psychiatric illness.  Only recently have people, after having this disease for over 5 years, being accurately diagnosed with it.

Fibromyalgia is a progressive illness that, in its early stages, appears for only a few days at a time, and is usually worse in the morning, easing up somewhat in the early afternoon.

Symptoms

Terrible pain in the muscles, ligaments, tendons and facial connective tissue
Pain is burning, stabbing or throbbing and is accompanied by extreme fatigue
Have difficulty falling asleep, as well as having a problem     staying asleep – causing exhaustion
Severe joint pain, sometimes accompanied by swelling,     redness and heat
Rigor Mortis – feeling like turning into marble
Achy, flu-like symptoms, Nasal Congestion & Post nasal  drip
Frequent Urination, accompanied by burning and  pungent odour
Vulvar pain & painful intercourse
Hair loss, brittal and peeling nails and skin become very  sensitive to touch, mottled skin
Blurred vision & Dry eyes
Heart Palpitations
Feeling of numbness or tingling in arms, legs, hands, feet
Heightened sensitivity to lights, odours and sounds
Metallic taste & sugar cravings
Dental tartar accumulate on teeth and break off
Anxiety, digestive disturbances, IBS, lack of energy, lowered pain threshold, weight gain
Pain is most severe in lower back, hips, neck & shoulders     and is accompanied by muscle twitching, with increased     sensitivity to heat or cold and any changes in weather.
Pain does not go away while resting and it may even     worsen when on move.

Alternative Treatment

Symptoms can be alleviated with one or more of these alternative therapies, remedies and supplements.

Aerobic Exercises:  Biking, jogging, swimming and walking raise level of endorphins, body’s natural pain reliever, and increase serotonin levels.

Aromatherapy:  Essential Oils like Chamomile, Ginger, Lavender, Marjoram and Rosemary relief pain, but should be applied cautiously, preferably by an expert.

Reflexology:  It removes toxins from the body and increase homeostasis.

Osteopathic Massage:  Deep tissue massage that increases mobility and reliefs muscle spasms and tightness, providing instant pain relief.

Diet:  Food, i.e. Brown Rice,   Buckwheat, Chickpeas, Green Vegetables, Kidney Beans, Lentils, Millet, Nuts, Seeds,
contains Magnesium, which have a calming effect and help relax muscles.  It also aids in removing toxins from the body.

Herbal Remedies:  Devil’s Claw reduces inflammation and aids in removing toxins from the body, whereas St. John’s Wort increases serotonin levels.

Homeopathic Remedies:  A wide variety of remedies is available for bruised and overworked muscles, pain, stiffness and headaches, but should be prescribed and evaluated by a registered Homeopath.

Supplements: Magnesium aids in relaxation and helps reduce joint sensitivity, Melatonin helps regulate sleep patterns, Coenzyme Q10 speeds up metabolism and increases serotonin levels.

Researched by :Erika Myburgh
THERAPEUTIC REFLEXOLOGIST
Bayview Centre, Mossel Bay
083 654 9292 •

On a cold Saturday in early 2009, Glenn Black, a yoga teacher of nearly four decades, whose devoted clientele includes a number of celebrities and prominent gurus, was giving a master class at Sankalpah Yoga in Manhattan. Black is, in many ways, a classic yogi: he studied in Pune, India, at the institute founded by the legendary B. K. S. Iyengar, and spent years in solitude and meditation. He now lives in Rhinebeck, N.Y., and often teaches at the nearby Omega Institute, a New Age emporium spread over nearly 200 acres of woods and gardens. He is known for his rigor and his down-to-earth style. But this was not why I sought him out: Black, I’d been told, was the person to speak with if you wanted to know not about the virtues of yoga but rather about the damage it could do. Many of his regular clients came to him for bodywork or rehabilitation following yoga injuries. This was the situation I found myself in. In my 30s, I had somehow managed to rupture a disk in my lower back and found I could prevent bouts of pain with a selection of yoga postures and abdominal exercises. Then, in 2007, while doing the extended-side-angle pose, a posture hailed as a cure for many diseases, my back gave way. With it went my belief, naïve in retrospect, that yoga was a source only of healing and never harm.

At Sankalpah Yoga, the room was packed; roughly half the students were said to be teachers themselves. Black walked around the room, joking and talking. “Is this yoga?” he asked as we sweated through a pose that seemed to demand superhuman endurance. “It is if you’re paying attention.” His approach was almost free-form: he made us hold poses for a long time but taught no inversions and few classical postures. Throughout the class, he urged us to pay attention to the thresholds of pain. “I make it as hard as possible,” he told the group. “It’s up to you to make it easy on yourself.” He drove his point home with a cautionary tale. In India, he recalled, a yogi came to study at Iyengar’s school and threw himself into a spinal twist. Black said he watched in disbelief as three of the man’s ribs gave way — pop, pop, pop.

After class, I asked Black about his approach to teaching yoga — the emphasis on holding only a few simple poses, the absence of common inversions like headstands and shoulder stands. He gave me the kind of answer you’d expect from any yoga teacher: that awareness is more important than rushing through a series of postures just to say you’d done them. But then he said something more radical. Black has come to believe that “the vast majority of people” should give up yoga altogether. It’s simply too likely to cause harm.

Not just students but celebrated teachers too, Black said, injure themselves in droves because most have underlying physical weaknesses or problems that make serious injury all but inevitable. Instead of doing yoga, “they need to be doing a specific range of motions for articulation, for organ condition,” he said, to strengthen weak parts of the body. “Yoga is for people in good physical condition. Or it can be used therapeutically. It’s controversial to say, but it really shouldn’t be used for a general class.”
Black seemingly reconciles the dangers of yoga with his own teaching of it by working hard at knowing when a student “shouldn’t do something — the shoulder stand, the headstand or putting any weight on the cervical vertebrae.” Though he studied with Samuel Tatz, a legendary Manhattan-based physical therapist who devised a method of massage and alignment for actors and dancers, he acknowledges that he has no formal training for determining which poses are good for a student and which may be problematic. What he does have, he says, is “a ton of experience.”

“To come to New York and do a class with people who have many problems and say, ‘O.K., we’re going to do this sequence of poses today’ — it just doesn’t work.”
According to Black, a number of factors have converged to heighten the risk of practicing yoga. The biggest is the demographic shift in those who study it. Indian practitioners of yoga typically squatted and sat cross-legged in daily life, and yoga poses, or asanas, were an outgrowth of these postures. Now urbanites who sit in chairs all day walk into a studio a couple of times a week and strain to twist themselves into ever-more-difficult postures despite their lack of flexibility and other physical problems. Many come to yoga as a gentle alternative to vigorous sports or for rehabilitation for injuries. But yoga’s exploding popularity — the number of Americans doing yoga has risen from about 4 million in 2001 to what some estimate to be as many as 20 million in 2011 — means that there is now an abundance of studios where many teachers lack the deeper training necessary to recognize when students are headed toward injury. “Today many schools of yoga are just about pushing people,” Black said. “You can’t believe what’s going on — teachers jumping on people, pushing and pulling and saying, ‘You should be able to do this by now.’ It has to do with their egos.”
When yoga teachers come to him for bodywork after suffering major traumas, Black tells them, “Don’t do yoga.”

This article is adapted from “The Science of Yoga: The Risks and Rewards,” by William J. Broad. Broad is a senior science writer at The Times.

Researched by KATIA C. ROWLANDS – PILATES INSTRUCTOR & PERSONAL TRAINER – 0825134256 •

Reflexologist use the feet to get a better insight into the condition of a person’s body. By looking at the physical anatomy of the feet, as well as calluses, marks and colours we can detect specific information regarding a person’s physical and emotional well-being. The feet are like a combination of your own personal history book and roadmap all in one.

We all know about the significance of being a right- or a left-brained person.  The feet are also significant in terms of left and right and follow the body as opposed to the head, so left feet relates to the left side of the body, as well as to the female aspects of ourselves, including relationships with women and our mothers.  Left feet also represent the present and what is going on now in our lives.  Shadow aspects of ourselves (the parts that we keep hidden from others) may also show up more clearly on the left foot.  The right foot, relating to the right side of the body, refers to the male aspects of ourselves as well as interaction with men and our fathers.  The right foot is also about the past and events linked to the past.

Big Feet and Small Feet
People with large feet in proportion to their bodies have the potential to create a big impression in life (can also be a reference to the footprint they leave behind and suggest they are much grounded in life, although they may also be prone to putting their foot into it).

People with proportionally smaller feet, may have a quieter, more reserved approach to life as they tread lightly on their path.  While they may create an impact on the world around them, it will be gentler and perhaps less forceful and dynamic than their larger-footed friends.

Colours of Feet
Every area on the feet is not only connected to specific organs, glands and body parts, but also to our emotions and grieves.  Different colours on different parts of the feet can give us more insight into our state of being. Each area on the foot relates to different areas of our life.  For instance, the heel relates to family, society or work-related issues and the toes to yourself, how you think about yourself and your potential, as where the ball of the feet relates to others we love unconditionally.

Red Areas:  Indicates where we may be angry.
Yellow Areas: Depending on where the yellow patches are, generally indicates that we are fed up with a situation or a person.

White Areas: White feet indicate that you are exhausted and washed out.
Blue Areas: Indicates that you are tired from all the pain and hurt in your life and/or feel bruised by people or situations in your life.

Excessive watery fluids in the body are also a sign of emotions that we are holding onto, so there may be much pain and sadness in being unable to truly see and release where we have become stuck.

Going around in circles does not allow us to make much progress in life, which is why understanding ourselves is so important in order to emotionally and spiritually grow to our full potential.

If you don’t go within, you will go without….

Researched by
Erika Myburgh
THERAPEUTIC REFLEXOLOGIST
Mossel Bay
083 654 9292 •

Research has shown that not everybody has the same metabolism.  Almost 45% of people struggling with their weight were born with this genetic predisposition. Therefore, people can be divided into 2 groups when it comes to the way your metabolism reacts to food.  The onset of the symptoms is slow and progressive and may be expedited by a number of life events or triggers including stress, weight gain, illness and hormonal changes.  It is a switch that has always been there, just waiting to be turned on at some or other time.   This has nothing to do with willpower!  Your body simply responds differently.

If you have this different Metabolism, which no diet has worked for in the past, you were born with a different blueprint for processing food.  You might not have had a problem keeping the weight off, but at some point in the past everything changed.  At some stage you noticed symptoms like progressive weight gain around the middle, fatigue, carb cravings, sleeplessness, mild depression, anxiety.  If not attended to these symptoms lead to health issues involving cholesterol, blood sugar and blood pressure.

To effectively treat a disease, you have to start at the root of the problem.  Your problem is your body’s disability to effectively metabolize carbohydrates.  Therefore, by applying specific methods regarding your diet, in conjunction with exercise, this problem can easily be corrected, relieving you of unwanted symptoms and weight.

Triggers that might be responsible for the onset of your different metabolism:

Hormonal Changes:    Puberty, Pregnancies, Menopause
Stress: Life

What is Lymph?
The Lymphatic System is the garbage disposal system of the body. It is often referred to as the “second circulatory system” and flows throughout the entire body.
The Lymphatic System is a major part of the immune system and is responsible to expel all toxins from the body.

What Is Lymph Drainage?

The goal of manual lymphatic drainage is equilibrium and balance.  The lymphatic system has an overflow drain which act as a safety valve for excesses of water, fat and protein loads.  If the drainage is blocked, the field becomes congested and wants to overflow, causing oedema as a result.

Manual lymphatic drainage improves the drainage field and thereby aids in restoring the balance. Manual lymphatic drainage is a gentle, but firm full body massage.

Just enough pressure is applied to ensure mobilization of the lymph.  This treatment is ideal to do in conjunction with weight loss program or simply to detoxify.

The Lymphatic System transports excess interstitial fluid out of the tissue and back to the bloodstream. It maintains and assists movements of materials
into and out of cells. It transports fat, proteins including hormones, and nutrients around the body and provides an important defense against illness.

Physical Benefits of Lymph Drainage:
•     Reduces pain and swelling
•    Reduces formation of         excessive scar tissue
•    Improves circulation of blood     and movement of lymph fluids
•    Promotes deeper and easier     breathing
•     Rehabilitation after injury
•     Strengthen the immune         system
•     Detoxify the body

Researched by
Erika Myburgh
THERAPEUTIC REFLEXOLOGIST
Mossel Bay
083 654 9292

An estimate 30 – 50% of people suffers from insomnia, 10% chronically. Sleep is like the body’s own mechanic: it allows it to mentally and physically restore itself. Sleep involves five stages, lasting a total of 90 – 110 minutes and repeating throughout the night.

Stages of Sleep

Stage 1 (Light Sleep: First few minutes)
Drowsiness
Occasional Twitching
Easily Awakened
Muscle activity & eye movement slow

Stage 2 (True Sleep: 10 – 15 min of light sleep)
Heart rate and breathing slows, becoming more regular
Body temperature decreases
Slow brain waves, with brief spikes

Stage 3 (Entering Deep Sleep: 15 min after falling asleep)
Slowest heart rate and breathing
Brain produces delta waves (large & slow), with occasional quicker, shorter spikes

Stage 4 (Deep Sleep: Up to 70 min after falling asleep)
Rhythmic breathing
Slowest muscle activity
Eye movement stop
Delta brain waves
Bedwetting, night terrors & sleepwalking can occur in those prone to them

Stage 5 (Rapid eye movement (REM) sleep: 70 – 90 min after falling asleep)
Active brain
Rapid, shallow & irregular breathing
Paralysed limbs
Increased heart rate
Jerky and/or active eyes

Common Causes for Insomnia is:
Poor sleep hygiene
Light & Noise
Stress & Illness
Room temperature extremes
Medication side-effects
Drugs or Alcohol
Restless legs syndrome
Anxiety & Depression
Sleep Apnoea & Jet lag
Disruptive sleep partner
Smoking & Caffeine
Stress is still the most common cause of short term/acute insomnia, which can become chronic if not treated.

This problem could, in most cases, be treated most effectively without medication, with just a few adjustments to your lifestyle:
Exercise – not close to bedtime.
Relaxation & Breathing exercises – relax the diaphragm & increase oxygen levels in the body.
Darkened bedroom – ensure adequate Melatonin (hormone needed for sleep, produced during night time)
Herbal Medicine – Chamomile, Valerian (nervous tension), passionflower (irritability) – taken as tablets/capsules, tea or drops from lunchtime.
Lavender Essential Oil drops on your pillow or in bathwater.
Replace Coffee with herbal teas.
Reflexology Treatments help to de- stress the body, calm the mind and will ensure a good night’s rest, even after the first session.
Researched by

Erika Myburgh
THERAPEUTIC REFLEXOLOGIST
Bayview Centre, Mossel Bay •

It’s easy to think of the highly self-disciplined as being miserable misers or uptight Puritans, but it turns out that exerting self-control can make you happier not only in the long run, but also in the moment.

The research, which was published in the Journal of Personality, showed that self-control isn’t just about deprivation, but more about managing conflicting goals. Since most people associate highly disciplined folks with being more task-oriented — they’re not likely to be the life of the party, for example, or eager to act on a whim — the scientists decided to correlate self-control with people’s happiness, to determine if being self-disciplined leaves people feeling less joyful.

Through a series of tests — including one that assessed 414 middle-aged participants on self-control and asked them about their life satisfaction both currently and in the past — and another that randomly queried volunteers on their smartphones about their mood and any desires they might be experiencing, the researchers found a strong connection between higher levels of self-control and life satisfaction. The authors write that “feeling good rather than bad may be a core benefit of having good self-control, and being well satisfied with life is an important consequence.”

The smartphone experiment also revealed how self-control may improve mood. Those who showed the greatest self-control reported more good moods and fewer bad ones. But this didn’t appear to linked to being more able to resist temptations — it was because they exposed themselves to fewer situations that might evoke craving in the first place. They were, in essence, setting themselves up to happy. “People who have good self-control do a number of things that bring them happiness — namely, they avoid problematic desires and conflict,” says the study’s co-author Kathleen Vohs, professor of marketing at the University of Minnesota.

That became clear in the study’s last experiment, which investigated how self-control affects the way people handle goals that conflict with one another. In particular, the researchers were interested in how self-disciplined and less-disciplined people differed when it came to choosing among “virtues” or “vices” — like the pleasure of eating a sugar cookie vs. the pain of gaining weight. More than 230 participants were asked to list three important goal conflicts they experienced regularly — and then to rate how strongly the goals conflicted and how frequently they experienced the conflict. They were also queried on how they managed to balance the goals.

The highly self-controlled showed a distinct difference from those with less discipline over their lives. They tended to avoid creating situations in which their goals would conflict, and reported fewer instances of having to choose between short-term pleasure and long-term pain. The result? They experienced fewer negative emotions. The authors write that “one interpretation of this finding is that people use self-control to set up their lives so as to avoid problems.”

“[It’s a] very interesting study,” says Kristin Smith-Crowe, associate professor of management at the University of Utah, who was not connected with the research, “The authors address some of the most important questions in life: What leads to happiness and how can we achieve a life well lived?”

The answer, it seems, lies in being a good manager. Self-control, for one, may not consist so much of being better at resisting temptation, but at finding better ways to avoid it. “High self-control does make you happy,” the authors conclude.

So why does exerting more self-discipline seem so dreary? Dieting, for example, is all about self-control but isn’t necessarily associated with happy thoughts. Part of that may have to do with the effort required to bypass or diffuse conflicts created by temptation. “From other research, we know that exercising self-control is taxing,” says Smith-Crowe, but that may only be a perception, since it results from our tendency to focus on the difficulty of exercising discipline rather than the benefits that result when we do.

And self-control doesn’t always mean self-denial: it may mean saving now to get a big payoff later. For dieters, it means making choices to avoid entering a bakery since you’re more likely to buy a cupcake if you do. Granted, self-control isn’t the best route to instant gratification, but it may bring something even better: long-term contentment.

Researched By : Kátia C. Rowlands – Pilates Instructor & Personal Trainer – 082 513 4256 •