Back To The Basics: The Running Shoe

Choosing the Correct Running Shoe
Vivante Weight Loss And Health Of Albuquerque

With thousands of running shoes on the market, where should you start? This seemingly simple question is actually quite loaded. Are you buying a shoe because you think it's comfortable? Maybe it's because you like the color pattern? Why are there seemingly so many shoes on the market and which type is really right for you? Are the shoes you have now causing other problems and are you buying the right shoe? You might be surprised.
The reason manufactures produce so many types of running shoes is not because they like to try new color combinations, but rather in an attempt to match the various bio mechanical running patterns found among different individuals. One major variant between shoes is their degree of cushioning (absorption) compared to how well they stabilize/control. Generally, the more cushioning a shoe offers the less stability it has, and visa versa. The goal of each manufacture is to offer as much cushioning as possible, while simultaneously ensuring you have an effective degree of stability/control. The shoe that is right for you will depend on your weight, foot and lower leg mechanics, past injuries, running mileage and running surface(s).
The general terms used for foot mechanics while running are:
Normal Pronation: This is defined as a slight inward roll of the foot and ankle in such a way that your foot rolls from the outside heal area, through the middle of the foot and a final push-off with the big toe. Cushioning shoes with a slight degree of control will work great for this gait pattern. Having a neutral foot and gait contributes to good overall body alignment in which ankles, knees and hips are not strained inward or outward. This facilitates good overall biomechanics, which help prevent excess strain on the muscles, joints and spine, reducing the risk of many types of injuries.
Over-Pronation: Similar to Normal Pronation, however, in this instance you roll forcefully inwards and thus place a higher degree of stress on the inner-side of the arch area. Depending on the degree of Over-Pronation you may need a stability shoe or in extreme cases a motion control shoe. Plantar fasciitis and inflammation, metatarsal pain, problems with the Achilles tendon, pain on the inside of the knee, and bursitis in the hip are just some of the conditions commonly associated with pronation.
Supination or Under-Pronation: Those who run entirely on the outer edge of the shoe, without contacting the ball of foot to the ground fall into this category. A cushioning shoe is needed for this type of runner to compensate for the absorption abilities lost by not using the body's natural cushion, the arch, during the running stride. Excessive supination increases your risk of injury by decreasing shock absorption and reduces
biomechanical efficiency by making push-off is less efficient. Impact forces to the muscles and joints of the legs, hips and back increase. Overall body alignment suffers. Heel bone, leg, thighbone and hip rotate outwards, resulting in posterior tilting of the pelvis. Ankles are under continual strain, making it harder to stabilize them. This increases risk of ankle sprains, knee problems or ligament damage. In addition to ankle sprains and knee problems, stress fractures, shin splints, back pain and increased metatarsal pronation are commonly associated with excessive supination..
Generally the best way to determine what type of running gait you have it is to have someone video you while running. This is a great way to view everything from how your foot moves with a specific pair of shoes to how you carry your arms. Running injuries can be induced by, over-training, improper running mechanics, worn-out running shoes, hard or uneven running surfaces and improper mileage progression. Please remember, if you initiate a running program by going 5 times during your first week for 5 miles each run, you have a very high chance for experiencing some type of injury, no matter what kind of running shoe you are wearing. Overall manufactures produce five basic types of running shoes:

1. Motion control
2. Cushioned
3. Stability
4. Light Weight
5. Trail

Understanding which shoe you should be wearing will save you a lifetime of pain. Consult with a specialist and start your program on the right foot.

Read More At: www.vivanteweightloss.com

Substance Abuse, Health Coaching - Wellness And You

Vivante Weight Loss And Health
People who suffer and are reaching out from substance abuse should not be judged, criticized, or made into a public spectacle. Rather, they need help creating realistic plans and goals they can use to overcome substance abuse and embrace a life of Health and Wellness. Recovery from substance abuse is DEFINITELY NOT 'Do It Yourself'.

                  

Don't Struggle In Silence

If you or someone you love suffers from substance abuse, here are six wellness tips that will enable you to realize this objective:

1. (Help Them) Obtain Professional Rehabilitation Services.

Commitment is the first step. If you’re ready to make a commitment to drug recovery and the development of a holistically healthy lifestyle, it’s time for you to access a drug treatment center. Companies like the Albuquerque Drug Treatment Centers specialize in providing clients with information on which recovery facility will be ideal for them. Clients obtain a wide range of wonderful, rehabilitative services in the treatment facility. Treatment professionals will address key questions like “Why are boundaries important for healthy relationships?” and “Will I experience withdrawal symptoms during the detoxification process?”

2. Treat Yourself To A 'Me Day'.

 Another strategy you need to implement to help optimize and accelerate your healing process is implementing a day in which you pamper yourself. Taking care of your body with health and beauty services like pedicures and facials will help you feel better and disconnect from your former perception of your physical body as an entity that drugs wreaked havoc on. As you start searching for the right spa or beauty facility, make sure that they possess all of the following characteristics:

• A stellar rating from the Better Business Bureau (BBB)
• A good track record
• Awesome online reviews
• Fair prices
• Perks and benefits (percentages off, rewards programs, freebies, etc.)

3. Get Out And Get Going.

When an individual is addicted to drugs, the body is subject to physical and mental abuse that prevents it from functioning optimally. In addition to hampering immunity, drugs can compromise cognitive function and memory. However, engaging in regular physical activity can have a powerfully regenerative effect on your mind and body. For example, exercise helps improve metabolism, enhance digestion, and accelerate cellular renewal. There are many forms of exercise that you can engage in to attain these life-giving benefits, and some of them include taebo, swimming, cycling, running, and yoga.

4. 'Birds Of A Feather Flock Together'.

As you start your recovery process, it will be immensely important for you to surround yourself with people who are committed to maintaining a healthy lifestyle. This will help preclude you from succumbing to peer pressure or otherwise negative influences that draw you back into the world of drugs. There are numerous healthy communities that you can consider joining, such as a local running group. If you’re very introverted and don’t like a lot of human interaction, you can join an online group where you post and respond to comments through a message board. Many people have developed very substantive, meaningful relationships that are based entirely online, so don’t understand the power of immersion in an online community.

5. Take a 10 Minute 'Time Out'.

Another powerful strategy that can empower you to overcome drug addiction and embrace healthy living is daily meditation. This technique is important because it helps you renew your mind and use your cognitive processes as a vehicle through which you lead yourself into a world of health and happiness. There’s no “right” or “wrong” way to meditate, but you may want to expose yourself to a few specific forms to determine whether there’s any modality that you are drawn to or find particularly effective. Some people enjoy meditation that is based on listening to the breath, and this form can be very powerful because it helps optimize the functioning of the respiratory system.

6. Find A Mentor.

One final technique you should consider implementing to optimize recovery is finding a mentor. Mentors are an incredibly powerful resource because they can give you details regarding the trials and triumphs they experienced when attempting to overcome drugs and reintegrate themselves into the world as a survivor, not an addict. You can oftentimes locate a mentor through a rehabilitation center.

Don’t Delay: Pursue Healthy Living Today!

If you’re ready to embrace a life of positivity and productivity in which drugs have no part, now is the time to begin. You can get on the road to wholeness right now by implementing the helpful, healthy recovery strategies you find listed above!


Our programs focus on health, wellness/nutrition and lasting weight-loss. Our qualified physician and team focus on you and your goals, providing data about what is going on inside your body, and offering science-based programs personalized to your genetics and lifestyle. Our programs are developed and monitored by Health Coach Experts, Nutritionists and Medical Assistants.


While we don't specialize strictly in substance abuse rehabilitation, our mission is your Health and Wellness. If you or someone you love has an addiction problem, call Albuquerque Drug Treatment Center  at (505) 559-4628. You could save a life.


To learn more about our programs, call today for a free consultation with no obligation. Our clinic is located on the Westside of Albuquerque at 6911 Taylor Ranch Rd Ste C4. Let us help you explore weight loss options, and longevity. You can also email us at: Vivante Weight Loss And Health or call us at  (505) 433-2674.

Stop Dieting and Start Weight Loss

Stop Dieting and Start Weight Loss

By Vivante Weight Loss And Health

How Do I Know If This Diet Is Right For Me?

If you are asking this question, stop reading…right now. If you started reading this for a diet secret…this isn’t for you. Diet programs mean you are ‘cutting back’ from your ‘old habits’. If you create new habits in ‘weight management’ programs, then you will meet and sustain yourself for long term success. In short, lose weight, create a habit and don’t look back.

If you are looking for a ‘Weight Loss Program’,we can talk.

We can focus on steady weight loss and healthy habit changes to meet your needs and set you up for long term success.

So, you are looking for a weight loss program. What does one look like? Ask yourself these questions:

• Does the staff include qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?

• How limited are the  food choices?

• Who sets your weight loss goal: you, or someone else?

• What percentage of people complete the program?

• What is the average weight loss among people who finish the program and at one year?

• What percentage of people have problems or side effects? What are those problems?

• Is there a maintenance program to help keep the weight off once you lose it? Maintaining weight loss is important, so there should be a plan for this.

• What is the total cost, including any foods or supplements that are required?

Do you plan to lose 15 to 20 pounds? What is your health condition? Do you take medication? If you plan to start a weight loss program, talk with your doctor.

DO NOT get into a very low calorie diet unless your doctor tells you to. Talk with her/him first. Keep your doctor informed and check in regularly.

To your health!

Kathy

To learn more about our programs, call today for a free consultation with no obligation. Our clinic is located on the Westside of Albuquerque at 6911 Taylor Ranch Rd Ste C4. Let us help you explore weight loss options, and longevity.

You can also email us at:
vivante@vivante.com or call us at 505-433-2674.
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MINDFUL EATING FOR BETTER HEALTH

Want to learn to eat mindfully?

I want to help you learn what mindful eating is all about and how it can help you keep your weight down.  
But first, why am I talking about eating mindfully anyway?  

 

Good question!

In the modern world we eat for convenience rather than for nutrition. We eat for instant gratification rather than long-term health benefits. Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go? I can help you to learn to slow down and eat mindfully! I can help you to see the food you eat as medicine that not only nourishes your whole system, but also tastes delicious!

 

So what is mindful eating?

Mindful eating means taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.
 


 It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time. 

Picture Courtesy of Dr. Susan Albers

Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”

                                                                                                                    

Think of this type of eating as a meditation. It means choosing to be present with your food and the way you eat it.

My clients find that eating mindfully helps 

● Sense intuitively when you are full
● Gain way more satisfaction from eating
● Develop a healthy relationship with food
● See food as medicine
● Discover new tastes and textures
● Improve digestion (less gas and bloating)
● Regulate bowel movement
● Discover food sensitivities
● Create healthy habits that enliven you

 

How will I know if it’s time for me to learn to eat mindfully?

Glad you asked! 

It’s time for you to practice mindful eating if you answer “YES” to any of these questions:
● You get bloated after eating
● You scoff down your food like there is no tomorrow
● You eat just to feel full not to enjoy the tastes
● You eat to numb out
● You want to learn to enjoy healthy food
● You feel bloated easily
● You gain weight easily
● You crave sugar or starchy foods
● You have difficulty focusing or foggy brain
● You feel lethargic after eating
● You have allergies or hay fever
● You feel addicted to eating foods that aren’t healthy for you but you can’t stop
● You tend to gain weight easily, especially in your belly
● You have extra pounds that won’t come off with diet and exercise

 

What do I do now?

In my health coaching practice, I help clients discover what triggers them to overeat or binge eat. Then I lead them through a step-by-step process to learn how to eat mindfully and to learn what to eat for their unique body type.  
If you answered “YES” to any of the symptoms above, then click Vivante Weight Loss And Health now to schedule a time to talk with me about how you can learn to eat mindfully. I’ll help you understand what’s blocking you from eating mindfully and I’ll show you how to get started.  

To your health!  
Kathy

Is Your ‘Perfect Weight’ A Healthy Weight?

The most common question is, ‘How much should I weigh?’ This is simply not an easy question to answer. If you are over the age of 40, odds are that you weigh more than you did in your 20’s.
  
So What Is Healthy?
What is your healthy weight? Many experts would define it as your ‘blueprint’ weight that makes you feel good and is healthy on your heart. 





This simple definition however can be deceiving because ‘I feel healthy’ doesn’t always equal ‘I am healthy’. In 2013, The Journal Of The American Medical Association published a report that people who were technically overweight, yet thought they felt healthy, were less likely to die at an early age than those of a normal weight. 

There is however one major concern with this. Studies have shown that people who are more than 30 pounds overweight are more likely to develop serious health issues. The extra weight that you carry can lead to diabetes, high blood pressure and cancer. These health problems related to obesity can lead to long term negative consequences. So when does your 'Healthy Weight' become healthy? Your healthy weight is different from ‘The Perfect Weight’. 

What Can You Do? 

The first thing that you can do is forget the idea of a ‘Perfect Weight’. Many doctors don’t discuss a ‘Perfect Weight’ because it is often too stressful and unrealistic to achieve. 

To achieve a healthy weight, It is better to achieve smaller amounts of weight loss over a period of time. Focusing on a 10% weight reduction has a higher probability for success in reaching your long term goal. Smaller changes are more likely to last and have healthier impacts. 

The second thing you can do is forget the scale and make your waist your friend. The scale measures weight, correct? Well, the daily recommended intake of water which can fluctuate your weight by 2lbs or more. Does two pounds make a difference? Well, that's 7000 calories and an extra 10+ minutes per day of workout that you think you need to do. Remember, muscle also weighs more than fat.

People often rely on the BMI however generic Body Mass Index (BMI) check can misinterpret muscle for fat. If you have a lot of lean muscle mass, it can give you the wrong impression. 



Many experts today simply don’t use this in their evaluation. Sally Stieghan, a RN and dietitian in Atlanta says that the BMI tool, is more of a guess. If you want a good indicator, ask your waist. Your waist won’t lie to you. 


By measuring your waist, horizontally and across the belly button, you can measure your progress. I personally measure using a waist to height ratio. This methodology has been shown to better predict heart disease, heart attacks, diabetes and hypertension than the BMI methodology. As a Health Coach and Nutritionist, It also gives me a better picture of how you are doing.

This method is also much simpler to do. To measure the waist circumference accurately, you should measure it mid-way between the lower rib and the iliac crest (the top of the pelvic bone at the hip), this is the method recommended by the World Health Organization. 
For More Information And How I Can Help You, Give Me A Call. 
Luv Ya--Kathy 
Learn How We Can Help You Here At Vivante Weight Loss And Health 

What Is A Health Coach?

Kathy McIntyre

Often times I get this question, what is a Heath Coach and what do they do? It's a great question because often people don't know what I'm talking about.

Health Coaches are often referred to as Wellness Coaches and we are seeing more in doctor's offices, spas and clinics all over the country. Many Institutions define a wellness coach as an authority and supportive individual that nurtures positive health choices. 

We teach and guide clients to achieve their health goals through lifestyle and behavior transformations. In short, we are educated mentors in nutrition wellness, mentoring and bio-individuality. Bio-individuality specifically means that weight loss and wellness plans aren't 'cookie cutter'.

As a student of the Health Coach Institute I  have been trained in over 100 diet theories. I will use the word 'diet' here because many do not work. They don't promote long term weight management. Each individual diet has good components and bad components. Health Coaches look for and use exactly what will work for you. We look for what is holding you back.  I prefer to say 'weight loss program' and 'life style transformation'. We focus on not only what you are eating, but your lifestyle as a whole.

So how do I do that? Another great question. I break down a lifestyle into four elements. Wellness can be generally defined as “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” Weight gain and Weight loss are directly related to overall personal wellness. So, we focus on four key Elements Of Wellness to drive successful weight loss and weight management.

Four Elements Of Wellness:

1. Emotional/Mental Wellness – how you care and feed your mind; your awareness and acceptance of your feelings; your thoughts, attitudes, and self-talk; your resilience and self-esteem.
2. Physical Wellness – how you care for your body; your health and vitality.

3. Spiritual Wellness – your sense of meaning and purpose in your life; how you integrate your beliefs and values into action.
4. Social Wellness – how you relate to self, others, and community; having supportive relationships and a sense of belonging. 

There are three key points of weight loss and management in this definition and one that is often overlooked…I will explain: 

1. Successful and lasting weight loss encompasses the mind, body and spirit (i.e. the four key elements of wellness).
2. It is the result of specific efforts.
3. Those efforts are deliberate. 

The missing piece is lasting weight loss as part of total wellness. Weight loss isn’t something we achieve and check off our to-do list. We must plan and choose an individualized weight loss process that will lead us toward a total wellness state. If we think of weight loss only as a state of being, then we increase the probability of failure. Why? Because we overlook important considerations that will help us sustain our total state of being.   

A Comparison: 

Here’s a comparison to illustrate how wellness can be a ‘state of being’ and a ‘process’. In business, ‘Quality’ allows a consumer to declare whether or not a product is superior or inferior – as in ‘good quality’ or ‘poor quality’. The success of a product depends on specific standards of quality. Numerous processes are created to ensure those standards are reached and maintained. Entire departments and quality management teams are formed to develop new processes and throw out or adapt the ones that don’t work. It’s an ongoing process. It never stops. Just as in our quest for wellness, once we achieve our desired state, there are likely specific behaviors we will have to maintain or adapt in order to stay there.


So, our definition of wellness becomes: the quality or state of being healthy in body and mind, especially as the result of deliberate, and ongoing, effort. Lets look at an example of how this starts.

Our Example:

Someone Like Sue

Six months ago I had a client that we will call 'Sue'. Sue would not have described herself as “well.” She was overweight and as a result of many years of what she describes as “neglecting her body”. 


Many people can relate to Sue. She developed high cholesterol and diabetes.She looked down upon herself, often quietly insulting herself. This is called 'Fat Eyes' or 'Fat Shaming'. It's a very negative and powerful condition. Then she began to wonder what it would be like to be healthy and well. She learned that all three conditions could be improved with a healthy diet and regular exercise. She had tried different diet programs in the past but always gained the weight back and gave up. She decided to make a change but this time something needed to be different. She began to reach out for support. Through commitment and hard work she achieved her goals. Today, Sue's weight and cholesterol are within a healthy range and she no longer has diabetes. Through a healthy diet, regular exercise, and techniques for stress management, she reached her desired state of wellness. But she didn’t stop. She continues today and we continue to help her. She knows that what she does everyday not only keeps her body healthy, but helps her believe in and feel good about herself. Sue now describes herself as ‘well.’

What Is Your Problem?

Make the 'Impossible'..' I'm Possible '

This is what a Health Coach looks for....making the impossible, possible.If weight loss is needed, then one or more of these four elements also needs help. 



We focus on a total wellness concept so that you should never have to do this again. Many diets would tell you that they want this to be your very last time. This may be true however a number of these simply don't 'finish the job'. They help you lose the weight by simply controlling your calories and portion sizes but they often don't or can't get to the root cause. In other words, they don't answer 'how did this happen in the first place?' This is why understanding the elements of your wellness are important. In each of these areas, do you have a balance of the physical, emotional and spiritual aspects of wellness? Where are things going well? Where would you like to see a change? 

We can help get to the root cause(s), provide a plan and support for a Wellness Transformation. Remember, if weight loss is needed, it’s not a ‘Do It Yourself’ process. 




As we work toward achieving your goals, we use these Key Elements of Wellness to focus on things going well in your life and where you would like to see a change. By concentrating on and positively nurturing those  Elements Of Wellness , I can help you create a strong foundation for total personal wellness. 

As a Health Coach, I will mentor and provide recovery based coaching to assist a client in pursuing his/her individual health and wellness journey by:
· Providing individualized health coaching to clients in obtaining their health objectives.
· Teaching others about managing their mental and physical health.
· Supporting clients in learning how to make good choices for themselves.
· Creating and adapting wellness objectives to overcome barriers to good mental and physical health based on needs of, and with input from, clients.
· Co-facilitating groups/classes to support improved health outcomes for clients
· Working closely with my Providers to engage clients in appropriate services and resources and assist with coordination of care.

Non-Surgical/Healthy Weight Loss

So this is why I am different. This is what Health and Wellness Coaches do. We assist clients in finding new ways to inspire healthier habits through health & wellness. I will work closely with you in promoting wellness and helping realize their personal best.



I will take responsibility to develop our relationship and assist you through the process of actively working towards better health by providing support, encouragement, and education.

Learn How We Can Help You At Vivante Weight Loss And Health