4 Types of Intermittent Fasting to Boost Weight Loss and Improve Health




Intermittent fasting has been shown to help produce steady weight loss and improve a wide variety of health conditions, both physical and mental. Intermittent fasting, also known as IF, involves fasting for specific periods of time to enable the body to heal itself. There are several different types of IF eating plans, which enables most people to find a plan that suits their lifestyle.


The 5:2 Plan


The 5:2 plan is one of the most common types of intermittent fasting. People using the 5:2 plan eat their normal diet five days a week, with no food or calorie restrictions at all on non-fasting days. On the two fasting days of each week, followers of the eating plan typically eat between 500-600 calories a day, usually split between breakfast and an evening meal. Ideally, there should be a period of around 12 hours in between breakfast and the evening meal where no calories are consumed.


The 16:8 Plan


The 16:8 plan is another popular type of intermittent fasting that involves fasting for 16 hours a day, every day of the week. Followers of this plan typically eat their last meal of the day around 7pm and then don’t eat again until 11am the next day. The 16:8 plan is often seen as a more family-friendly alternative to the 5:2 plan, as followers can eat a regular lunch and evening meal with their friends and family. However, people living with some digestive disorders, such as irritable bowel syndrome (IBS), may experience stomach pain or excess gas when they skip breakfast, so this plan is not suitable for everyone.


The Alternate Day Plan


The alternate day plan requires followers to fast on alternate days, while eating their regular diet on non-fasting days. Most people eat around 400-600 calories on fasting days, although some people prefer to cut out food altogether. This type of intermittent fasting has been well-researched and the results have shown a wide range of benefits for health and weight control. However, alternate day fasting is often difficult to maintain, as it can interfere with family and social activities.


The 24-Hour Plan


The 24-hour fast plan involves fasting for 24 hours once or twice a week. Unlike with most intermittent fasting plans, followers avoid food completely for a 24-hour period and drink only water, black coffee and herbal teas. Fasting for a whole day can be extremely difficult, so many people find it easier to gradually increase the amount of time they spend without food from 12 to 24 hours.


The benefits of intermittent fasting have been well-documented and include weight loss, improved physical health and a reduction in mental health conditions and mood disorders, such as depression, anxiety and panic disorder. However, finding the right plan to suit your lifestyle will depend on your specific circumstances. To gain the maximum benefits from intermittent fasting, it’s important to make other lifestyle changes, such as improving your general nutrition, increasing physical activity and learning relaxation techniques.

What Exactly is Clean Eating and How Do I Do It?


Food for Clean Eating

Fresh Fruits and Vegetables

Clean eating is all the rage right now. It is being pushed by countless personal trainers, chefs, and even nutritionists. While eating clean may sound self-explanatory to some people, it has its own set of guidelines and rules that you may not be aware of.  Let me teach you about clean eating and how you can get started.


What It Isn’t


Before jumping into what eating clean means, it is important for you to understand what it isn’t. First off, clean eating is not a weight loss diet, fad, or passing craze. It doesn’t involve any extremities and won’t banish body fat rapidly or in an unhealthy way. With that being said, clean eating can help you lose weight over time because it involves eating highly nutritious foods that deliver plenty of vitamins, healthy fats, and other essential nutrients that your body needs to thrive.


What It Is


Clean eating, in its simplest form, means eating foods that are as close to their natural state as possible. For example, fresh fruit and vegetables are staples for this diet, as well as beans and whole grains. Lean meats such as chicken breast and fish are also incorporated in clean eating diets.


Highly processed foods and artificial additives are not allowed in a clean eating diet. This essentially means that you are supposed to eat fresh foods as often as possible and choose healthy cooking methods, such as baking and steaming, over unhealthy ones, such as frying. That doesn’t mean that you need to avoid your favorite treats at all costs. You can indulge every now and then, as long as you limit it to one serving a day.


How to Get Started


Getting started eating clean is easy. First off, you should rid your refrigerator and pantry of processed junk foods that have little to no nutritional value and are high fat, sugar, and carbohydrates. Secondly, you will need to stock up on plenty of fresh fruits and vegetables, whole grains, beans, and lean meats.


A sample meal may include one serving of steamed vegetables, rice, and baked chicken. Between meals, enjoy a piece of fruit or whole grain tortilla with beans and rice. There are many ways to enjoy your favorite foods on a clean diet. The key is to find healthy, nutritious substitutes. For example, instead of using white bread, reach for whole wheat or whole grain bread. When you must use oil, choose healthy oils such as olive oil and coconut oil. With a few simple adjustments, you can greatly improve your diet and enjoy the health benefits that eating clean provides.


Clean eating isn’t a passing craze. It is a way of eating that you can do for the rest of your life to maintain good health and achieve well-balanced nutrition. It’s all about making healthier choices and incorporating more fresh,natural foods into your diet. Be good to your body and yourself try clean eating!

Forget Ebola! Why you need a Flu Shot Now!



Alert Flu Season

Alert Flu Season

Forget Ebola! Why you need a Flu Shot Now!

By Martina P. Callum, M.D.

Flu Family

Entire faimly with the flu

Ebola! Ebola! Ebola!  Forget Ebola!  Seasonal influenza is a bigger health threat to us in the United States. Unlike Ebola whose complete known mode of transmission is still in question we know how the flu spreads.  In the United States as many as 20% of the general population will get the flu. Almost a quarter of a million of those affected will require hospitalization .  Death from influenza has been as low as 3000 and as high as 49, 000 people. The three Ebola cases to date pale when compared to the seasonal flu estimates.

Influenza is one of the world’s oldest diseases.  A large-scale outbreak occurred as far back as 1510 and was followed by several more.   The pandemic that first began in 1580 now occurs periodically, the deadliest of which was the 1918 pandemic.  Today, influenza is still a real threat because the viruses that cause it tend to change.  My blog post today will:

1.  Define Influenza

2. Explain how it is transmitted

3.  Explain how the flu vaccine and antiviral medication work.

4. The benefits of the flu vaccine and antiviral medication.


Understanding influenza

Influenza is derived from the Latin word ‘influentia’.  In the 16th century, Italians believed that influenza outbreaks occurred because of the influence of the stars and other heavenly bodies over the human population.  Although the cause of the disease has long been discovered, the name has remained in use in the modern lexicon.


Influenza is caused by two major types of viruses: influenza virus A and influenza virus B.  However, the disease is far more complicated than this because influenza viruses tend to change, producing different types or strains each year.


Symptoms of influenza include fever, dry cough, sore throat, headaches, body ache, fatigue and general malaise. Symptoms similar to Ebola. Generally, people suffer from the symptoms most during the first 3 days of their illness.  Symptoms improve thereafter and relatively healthy people recover completely in about a week or two.


At risk groups of people are the elderly, babies, young children, pregnant women and people who have compromised immune systems.   Complications of influenza are bronchitis, pneumonia and bacterial infection of the sinuses and ears.  Should this occur, a different type of treatment and/or therapy is used to treat the symptoms or the infection itself.


Transmission or How do You Get it?

Influenza can be transmitted through the air during a cough or sneeze by an infected person. The viruses are airborne so any person in close proximity could accidentally breathe in the virus and become infected.  The virus binds or sticks to the mucous membranes in the respiratory tract where they begin to multiply.  Once the infection starts the infected person then experiences the symptoms associated with the disease.  It usually takes around 2 to 5 days for a person to show symptoms after initial infection.


Kid Sneezing

Kid Sneezing


Can a vaccine help?

The influenza vaccine is one of the most important steps every family should take to prevent the disease.  The vaccine is given annually or once a year in the form of a shot or nasal spray. It is a very way to block and minimize the risk of infection caused by the influenza virus.


Influenza vaccine contains weakened strains of influenza viruses.  With the introduction of the virus to the human body, a person’s immune system will create antibodies to fight the virus and increase his resistance in the process.  A vaccine can contain three strains of viruses to provide better protection that covers a wider spectrum of known strains.  This will ensure that a person is protected from related strains.  Should any of these strains infect a person, his body would be able to either fight off or withstand the infection.


How effective is the influenza vaccine?

The influenza vaccine can be very effective but it is not perfect.   Studies have shown the vaccine has a 75% rate of effectiveness in helping minimize the serious complications associated with the disease.  As such, it has helped reduce the risk of hospitalization for infected people.


However, its benefits far outweigh its limitations.  People who have had their flu shots are the least likely to get sick during the flu season.  If they ever do get sick, the symptoms do not last for long and are less intense.  They also tend to recover more quickly.


Who benefits from a flu shot?

Adults, young children and the elderly can benefit significantly from the influenza vaccine.  It is highly recommended for people who work in the health care industry and come into regular contact with people who are at high risk of getting the flu.


The value of antiviral medication

Antiviral medications are often given to patients who suffer from influenza.  The drugs cannot, however, cure the disease but they are quite effective in relieving flu symptoms.  Some of the most commonly used antiviral drugs for influenza include rimantadine, amantadine, zanamivir and oseltamivir, all available only through a doctor’s prescription.  These drugs work best when taken during the initial stages of the infection, particularly during the first two days when symptoms occur.

Your chances of getting influenza are far greater than you getting Ebola. To minimize your risk of getting influenza get your flu shot now!


Ebola Update

It is time for an Ebola Update. Americans have long been accused of having a short memory and after watching what trends on Twitter I would have to agree. The hashtag #Ebola fell off my Twitter trend list for about 18 hours one day last week. Today it is trending right under #Robin Williams. The first European to die, a  Spanish priest, died in Spain from Ebola today despite receiving a course of the experimental drug ZMapp. He was a missionary working in Liberia to help care for Ebola victims. He was the third person to receive the drug. The first two continue to recover.

Spanish missionary

Spanish missionary

In this photo provided by the Spanish Defense Ministry, aid workers and doctors transfer Miguel Pajares, a Spanish priest who was infected with the Ebola virus.

The World Health Organization (WHO) meet with medical experts from around the world to discuss the ethics of using an experimental drug that has not been tested on humans. They concluded the size of the outbreak made it ethical to use it even though there is no evidence it will work and in fact may be harmful. It seems who should get the drug was not on their agenda.

The death toll from Ebola continues to rises. 1013 deaths in West Africa and one death in Spain. The number of suspected or confirmed cases in West Africa is approaching 2000.

Liberia is running out of hospital beds.

What is the World doing to combat this Epidemic?
1. United States-ZMapp the experimental drug used on 3 Ebola victims was made by a biotech company in San Diego. The company now reports it has exhausted its’ supply.
2. Guinea- the West African country where it is believed the first case of Ebola     occurred in December 2013 has expressed an interest in obtaining the drug has not yet asked. My question is who do they ask? Is the WHO now in the business of distributing experimental drugs and vaccines? I doubt it.
3. Sierra Leone has blocked rural roads to Ebola stricken communities.
4. Liberia- travel by Executive branch officials suspended.
5.The Ivory Coast- has banned all direct flights from countries with Ebola’s.
6. Canada-has a pharmaceutical company  developing a drug aimed at Ebola’s genetic material.

My Conclusion:
Ebola may have slipped on Twitter’s trend list but it remains a Public Health emergency. Giant pharmaceutical companies are jockeying for first place in the race to start clinical trials. The WHO is being very optimistic in their expectation that a vaccine will be available by 2015.

Ebola is here Now What?


Ebola Alert

Ebola Alert

Ebola is here in the United States. Now what? We all know how it got here. Never in the history of this continent has there been a case of Ebola here. Before you run to hide in your custom Atlas Survival Shelter that was built to withstand man made or natural disasters let us first get a basic understanding of  Ebola and the Ebola Virus Disease (EVD).  The Ebola epidemic is a continuous one but the present outbreak is the most severe because of the numbers infected, high mortality rate and geographical spread. Ebola typically occurs in remote areas where people live in mud huts, have poor sanitation and use burial practices that involve people washing the body. This is the first time it has spread to large capital cities such as Conakry, Monrovia and Freetown.

What is the Ebola Virus?

Ebola Virus

Ebola Virus

Ebola is a group of viruses that cause Ebola Virus Disease (EVD). EVD used to be known as Ebola Hemorrhagic Fever. It is one of the deadliest viruses on earth. There is no vaccine and no cure. An infected person can bleed to death in a few days.  There are five Ebola viruses but only four cause disease in humans. Two are believed to not cause serious illness in humans.

  1. Zaire Ebola- causes one of the most deadly diseases mankind has encountered with a mortality rate of 90%. Mutated version has been identified in West Africa.
  2. Reston Ebola-not believed to cause disease in humans and originates in the Philippines
  3. Tai Forrest Ebola
  4. Sudan Ebola
  5. Bundibugyo Ebola

Where did it come from?

Honestly nobody knows for sure. Ebola virus disease (EVD) was identified in 1976 during two outbreaks that occurred at the same time in Sudan and The Democratic Republic of Congo in a village near the Ebola River. The World Health Organizations says nonhuman primates such as chimpanzees, gorillas, porcupines, Forrest antelopes and fruit bats are the source of the infection for humans but not the source of the problem. These animals are actually called accidental hosts.  They are the hosts who catch the disease and pass it onto humans; but are not the source of the virus and do not initially produce the virus. Nobody knows the origin of the virus.

The Present Epidemic

It is believed the present epidemic started in March 2014 in the West African country of Guinea then spread to Liberia and Sierra Leone. But this in not accurate. The European Centre for Disease Prevention and Control (ECDC) reported that the outbreak started in Sierra Leone, Guinea and Liberia in December 2013. The Guinea Ministry of Health did not notify the World Health Organization (WHO) until March 22, 2014 about an increasing outbreak there that had started the previous December.  The outbreak seemed to slow down. So the health organizations stopped reporting the death toll. On April 17, 2014 Reuter’s reported that the Zaire strain Ebola found in Guinea was a mutation of the original Zaire strain. Did this mutated Zaire Ebola have a lower mortality rate and that is why the death rate went down. The rate decreased from 90% to 60%.  We have had an upswing in the last two months with a larger number of people dying faster. The question here is has the mutated version mutated into another strain that spreads easier and faster?  It is now in Nigeria. Lagos Nigeria has a population over 10 million people. The country has 100+ million people in an area the size of Texas. Very Crowded. As of August 6, 2014 932 had been reported with at least 1600+ suspected cases in Africa.

How is it spread?

You must come in direct contact with the bodily fluids or secretions of living or dead infected humans or animals. Unprotected sex with those who have recently recovered from the disease. Using materials or utensils that have been contaminated with those fluids can also transmit the virus. The people of West Africa who handle or eat infected animals are at high risk. Bush meat is a staple of some communities and the meat of the Fruit Bat is considered a delicacy. Burial practices in West Africa may include the washing of the body of the deceased again causing spread of the virus.  The risk of infection in those affected countries is low if they stick to recommended precautions. The healthcare system in these third world countries is overwhelmed if not completely broken down. Visitors to healthcare facilities that treat the infected, caregivers of infected people and healthcare workers have the highest risk. Burial practices have been suspended in some communities and replaced with mass burials done by workers in haze mat suits. It has not been known to be airborne but not all methods of transmission are known. Many have died caring for the infected.

After someone is infected:

Once infected with the virus the incubation period is long. It may take 2 to 21 days for symptoms to appear. You might actually be very sick when the initial symptoms appear. Is this why people who have been exposed are getting their temperatures taken twice a day regardless of how they feel. The initial symptoms are high fever, generalized muscle aches and pain, nausea, vomiting and diarrhea. This progresses to internal and external bleeding followed by organ failure and death. Treatment has been primarily supportive by replacing body fluids lost and reverse if possible the bleeding.

Preventing spread and treatment

Biohazard Clothing

Biohazard clothing

Full scale implementation of infection control. Use of haze mat suits by healthcare workers, isolation of  the infected and a moratorium on those practices that bring people in direct contact with the skin and any body fluids of infected people or animals.  Persons arriving from infected countries may be incubating the disease so there must be a high index of suspious and so they must be closely monitored.

The Ebola virus is killed by high temperatures when cooked or heavily smoke, but those handling the skin of an infected animal are at very high risk of catching the virus. It can be easily killed by prolonged exposure to air, soapy water and bleach. The virus is not known to be air borne. We must and can control the things that make it spread. Ebola can completely disappear from humans for years at a time. There were no recorded cases of Ebola in 2005 or 2006
The public needs to continue to be vigilant. Watch and read all news regarding this virus. It can be lethal. Most of all we must continue on with the business of living and not live in fear. There were no recorded cases of Ebola in 2005 or 2006  This is a good indication that it can be contained.

Mosquitoes are More than a Nuisance

Mosquitoes are more than a nuisance.  Worldwide over two million people die of mosquito related illness each year. An additional 700 million people have diseases transmitted to them by mosquitoes.  Mosquitoes are arthropods, which make up over 90% of the animal kingdom.  Their bodies are divided into 3 regions, a head, thorax or chest and abdomen. Their skeletons are located on the outside of their bodies. They have one or two pairs of wings. Arthropods are further divided into classes. Mosquitoes, grasshoppers, ants and beetles to name a few belong to the insect class. A million species of insects have been identified and classified but today we will only talk about the most common mosquito species found in the United States.

Mosquitoes can be found everywhere in the world except Antartica.  They are present year round in hot humid climates but hibernate in the winter of cooler climates. There are over 2500 known species of mosquitoes, 150 of those are in the United States. California alone has 52 different species! Eight of all these species make up over 95% of the complaints from the public about this insect.  Some of these are harmless but are a nuisance because they suck blood from humans and animals. They rest during the day and attack at dusk and night.  During the heat of the day, most mosquitoes rest in a cool place and wait for the evenings but they may still bite if disturbed.


The life Cycle occurs in 4 stages .The life span can be as short as one week for the males and one month for females. The first three stages occur in water and last 5 to 14 days.

  1. Egg-the female lays one at a time which floats in group on the surface of the water. They hatch in 48 hours.
  2. Larve-live in the water but have to come to the surface to breathe, feeding on small organisms and inorganic material in the water.
  3. Pupa-the resting and maturation stage.
  4. The mosquito is an adult at the end of pupa stage


4 stages of Mosquito life cycle

4 stages of Mosquito life cycle

Two Most Common Disease Causing Mosquitoes in the United States:

The Northern House Mosquito or Culex  Pipen

  • Most common in the United States
  • Common in US urban areas
  • Responsible for transmitting West Nile Virus to humans, mammals and birds
  • Brown with white markings on legs and parts of the mouth
  • Likes to attack at dusk and after dark
West Nile Mosquito

Northern House Mosquito

The Common Malaria or Anopheles Mosquito

  • Probably the most important malaria carrying mosquito in the Eastern, Central and Southern United States
  • The head has 3 long projections
  • Brown in color with white patches on the wings
  • Attacks after dark, all night long and just before dusk.
Malaria causing Mosquito

Malaria causing Mosquito

The genus Toxorhynchites does not drink blood. Their larvae attacks the larvae of other mosquitos’.Attempts to control mosquitoes by using these mosquitoes has been used with varying success.

How they spread disease:

Mosquitoes  act as vectors or carriers for many disease causing viruses and parasites.

Mosquitoes get infected by biting an infected animal or human. Infected mosquitoes then carry these organisms from person to person. Infected mosquitoes show no symptoms of infection.

Most mosquitoes attack birds and mammals, though some feed on the blood of reptiles and amphibians.  Only the female mosquito bite. The protein in blood helps in egg production. She needs a blood meals to lay her eggs.  All male mosquitoes, and a few female species do not bite. They survive on nectar and other plant juices.

Mosquitoes have chemical, visual, smell and heat sensors to help them find their prey. Almost 75% of the smell detectors are for detecting the lactic acid found in human sweat. When you exhale the mosquito detects the carbon dioxide in your exhaled air. They like people with a lot of body heat, sweat, heavy breathers, skin bacteria and pregnant women. The debate about Type O blood being more attractive to mosquitoes is ongoing.  All of this will  make some people more attractive to mosquitoes than others. Pregnant women exhale more carbon dioxide and have a nigher body temperature than non pregnant people.

How a person reacts to a mosquito bite may vary from little or no sign to significant redness, itching and swelling. This an allergic reaction to the saliva.

Diseases caused by Mosquitoes:

Viral Diseases

  • West Nile Virus
  • Eastern Equine Encephalitis-found in Eastern United States
  • Yellow Fever
  • Dengue Fever-common cause of fever in travelers from the Carribean, Central Asia, Central and South America-not spread person to person
  • Chikungunya-new on the scene! Came here from Asia in the 1980’s. Caused by the Tiger mosquitoe.

Parasitic Diseases:

  • Malaria
  • Lymphatic Filariasis aka Elephantiasis. Can be spread by the Culex and Anopheles mosquitoes but do not worry it is not common in the United States.

Mosquitoes have not been shown to spread Hepatitis or HIV.

Top Ten States for Mosquitoes:  most are Southeast States

    1. Florida tops the list.  Surrounded on 3 sides by water, beaches, hot and humid summers.
    2. Texas- has the largest number of West Nile Virus in the  country
    3. Louisiana swampy grasslands and lots of undeveloped land.
    4. Georgia-hot and humid in the summers!
    5. North Carolina- South Carolina also but NC has more people which equals a bigger problem
    6. Alabama-all kinds of climates,  swampland and  beaches
    7. South Dakota-West Nile is here.
    8. Oklahoma- Poor air conditioning in many homes also close to Texas
    9. Montana-lots of animal blood and water
    10. Virginia-beaches and water



My Turn! Writer’s Write Blog Hop

I was invited by Patricia A. Patton aka @Boomerwiz on twitter to participate in a “Writers Write Blog Hop”. My task was to answer what appeared to be four simple questions and invite two other bloggers regardless of genre to participate.  Now that’s quite an honor because I am a newbie at blogging and in awe of Patricia. She is a successful entrepreneur,  experienced and prolific blogger.  I know I have valuable information to share. I am a practicing Primary Care Physician with over 30 years of direct patient care experience. I can see retirement right over the horizon and I have pondered what next.  The good news is I have conquered my fear of losing my clinical skills once I stop direct patient care. I am ready to step aside and pass the torch to the younger doctors.  Medicine will always have a front and center position in my life but how do I practice the art of medicine without seeing patients on a daily basis.  Write.  Just Write about it.  Share those experiences.


The tools of my art are embedded in science. One of my most prized possessions is a slide ruler in a leather case given to me by a relative before the use of hand held calculators!

slide ruler

Before there were hand held calculators!

I did not know I was a writer. Many years ago a friend and “real writer” who wrote a column for a Las Vegas newspaper told me I was a writer. At the time I wrote a health column for a community newspaper. She said “you’re a writer, you have a column, a byline and you get a check for it”

I write about common everyday medical problems such hypertension, diabetes, weight loss, thyroid disease and even mood disturbances. I use my experiences with patients over the years to determine a simple and understandable way to deliver my message. There is no mystique about medicine. There is nothing in medicine that cannot be explained in simple layman’s terms. I want to empower my family, friends, and readers by giving them those basic tools I know they will need and can use to navigate the health care maze of the 21st century.


My blog and writings are not geared to my colleagues but hopefully they will read them and share with their patients.  I want readers to come to me to learn things like keeping Mercury off your dinner table, how much is too much salt or are these shoes bad for my feet. The complaint I hear most often about doctors is that we no longer spend enough time with our patients for them to address our questions and the tradgedy is they are telling the truth.  I do not intent to give medical advice but to share basic information and hopefully guide the reader in the right direction to getting all the information they desire and can use.


I am working on a system, The Phoenix Plan, that can be become a lifestyle for healthy living.  My goal is to enable myself and others to become the healthiest we can become without the use of gimmicks.  It involves an in-depth examination of how we live today. It is imperative that we understand and believe that our wellbeing is the most important thing we possess. We must take charge Now so we can live a longer and healthier.   My passion is to empower my reader with practical and doable solutions you to take charge of their health. In addition I will continue to share basic health information and health alerts to educate my audience.


My process involves paying attention to what I hear and see then incorporate it into a short informative blog posting. It might be my response to an outrageous health claim in the headlines of a tabloid at the supermarket checkout counter or the latest health alerts especially those involving our food supply.   I write whenever and wherever the urge hits me but I love sitting at the kitchen table working.

Now I am passing the torch to the first of the two required writers for the Blog Hop Dr. Jacqueline A. Kane.


Coach and Counselor

Personal and Higher Educational Coach and Counselor

Dr. Jacqueline A. Kane

A life coach who facilitates change and achieving goals thru her Kane Consulting and Coaching to individuals and Higher Education Institutions.

Dr. Kane has a bachelor’s degree in sociology  and a master’s degree in counselor education. She also earned a Ph.D. in sociology from the University of New York at Albany and a Certificate in Higher Education Management from Carnegie Mellon University.

Jacqueline worked as a caseworker with the New York City Department of Social Services, a counselor and coordinator of counseling and academic advisement in an undergraduate collegiate program. She taught both undergraduate and graduate courses on topics related to race, class, gender and public policy at the University at Albany.

She has numerous interests but is especially interested in empowerment, self-actualization, health and wellness. Dr. Kane is the founding president and current Board Member of the Association of Black Women in Higher Education, Inc.  although retired she remains active in peer-to-peer counseling programs to support participants in their quest to live a full life.  For additional information about Dr. Kane and her services please visit http://www.kaneconsultingandcouching.com




3 Simple Rules to Follow to Make Healthy Weight Loss Possible

Time to loss weight

Face the Problem

Regardless of what the average weight loss company claims, change is difficult. The number of overweight and obese people throughout the world is increasing daily. There are many reasons behind why people get overweight and just as many guidelines and procedures to follow to assist people with weight loss. Weight loss is not the only thing you should aim for; you also need to make sure that it is a healthy weight loss.


It is not unreasonable for a person to be initially overweight, but after a weight loss diet, he or she appears skinny, yet weird. They did lose weight, but not in a healthy manner. Several people go on strict diets, even starving themselves at times, avoiding eating anything throughout the day or as infrequently as possible, thinking that they will quickly lose weight this way. Starving yourself is not the way. Self-starvation leads to very serious health problems, most of which are related to the bodily functions. Even after a person loses weight with this method, the body exhibits a tendency to gain some of the lost weight back, creating an unwanted and harmful cycle. In addition, your body will realize the malnourishment from self-starvation, and make conserving energy a high priority. This results in a sluggish feeling that will persist throughout the day.


Apple Scale

Healthy Weight Loss

Weight loss starts from motivation and ends on your commitment. You have to be motivated and committed in order to make sure that you stay on the path to your goals until you actually do achieve a healthy weight loss. Starving is dangerous and unnecessary; all you need to do so is lay low on the unhealthy stuff you eat every day and consume the healthy stuff more frequently. However, remember that too much of anything is not good for you, and this includes healthy foods. Plan a healthy diet but eat enough that you are not hungry anymore. Make sure you do not feel full or stuffed after eating.

  1. Your meals should be in smaller portions. Four to five small meals a day. This way you will eat less per sitting and it will aid in digestion.
  2.  Make sure that you stick to exercising no matter what. Swimming is one of the best exercises but walking is the easiest and cheapest way to start.
  3.  After doing all this, you may want to take a natural weight loss supplement to aid in your weight loss.

So let’s get started and lose weight the healthy way!

Where’s the beef ?

hamburger, holiday

Patriotic Girl with Hamburger

Stop! Stop!

Before you fire up that grill check your ground beef!  Millions of households all over this country are firing up the grill to cook ground beef this Memorial Day holiday.  But do you know if your ground beef is safe?  But how would you know. The recent news headlines seems to be dominated by an upcoming celebrity wedding.  Not knowing the source of your ground beef could be very hazardous to your health.

On May 19, 2014 the Centers for Disease Control (CDC) working with the U.S. Department of Agriculture’s Food Safety and Inspection Service (USDA-FSIS) announced a Class I alert that they were investigating a multistate outbreak of bacterial contamination of ground beef.  A Class I alert basically states that eating this product will cause serious health problems or death. The same day a Michigan Company, Wolverine Packing Company, announced they were recalling almost 2 MILLION POUNDS of ground beef that might have been contaminated. The ground beef products were produced between March 31, 2014 and April 18, 2014.


Ground Beef in Package

Ground Beef for sale

On the initial day of the alert the count was 11 persons in 4 states, 0 deaths and 60% of those affected were hospitalized. None had developed the potentially fatal kidney failure known as Hemolytic Uremic Syndrome.

These were people who sick from April 22, 2014 to May 2, 2014. They ranged in age from 19 to 46 years old. Over 50% were male. This illness can affect all ages.

The CDC says illnesses that started after May 1, 2014 may not have been reported yet because it can take 2 to four weeks from the time a person is made ill to the time it is reported.


The bacteria responsible for contaminating the ground beef is the Shiga toxin-producing E. coli 0157: H7.  This is the same E. coli the CDC has sent alerts out yearly since 2006. It has been found in lettuce, cookie dough, cheese, poultry and spinach to name a few.

This type of E. coli can cause severe diarrhea, bloody diarrhea, kidney failure and possibly death.


The ground beef recalled on the 19th of May was believed to have been distributed to a limited number of retail establishments in 4 states but by May 24th this list had grown to 10 states.


Check your ground beef. If you have any of the recalled ground beef do not try to cook and eat it. Freezing will not kill the bacteria. Do not take a chance! Throw it away.  For all other meat products including beef make sure you wash hands with warm soapy water before and after handling it. Wash all utensils and do not forget those cutting boards.

hamburger patties

Beef Patties


For additional information check out the USDA Meat and Poultry Hotline:

1-800-MPHotline or visit http://www.fsis.usda.gov/wps/portal/fsis/home

Electronic Cigarettes


Chop Chop!

Any means necessary

Electronic Cigarettes:  What is the Big Fuss!

The Electronic Cigarette market has exploded in the last 5 years from 39 million dollars in 2009 to over one billion dollars in 2013.  Electronic cigarettes also known as electronic nicotine delivery systems (ENDS), e-cigarettes, e-cig, and personal vaporizers often look like actual cigarettes or cigars.  They are battery operated devices designed to deliver a vapor that can be nicotine flavored or flavored without nicotine. There are over 25 million smokers in the United States. We all know smoking is harmful to your health, but if you smoke you know there is a certain pleasure you get from smoking.  The makers of electronic cigarettes know about this pleasure.

What is in a cigarette:

Overflowing Ashtray


There are over 600 ingredients in cigarettes before you burn them. The burning creates another 7000 chemicals and at least 69 of those can cause cancer . Cigarette packs only have the” Surgeon General’s Warning: Quitting Smoking Now Greatly Reduces Serious Risks to Your Health” on the label.

Nicotine addiction is real and very common. When you are addicted or dependent to nicotine it is nearly impossible to stop. Greater than the addiction is the harmful effects of the chemical substances produced by cigarette smoking.

Why Electronic Cigarettes:

Battery Operated Cig


  • No tar, tobacco, carbon monoxide, or cancer causing chemicals
  • You get the same amount of nicotine as a regular cigarette-the pleasure comes from the nicotine.
  • No more second-hand smoke.

Alleged benefits from using the electronic cigarette:

  • All of the above
  • Cartridges costs less than $2 each and are the equal of an entire pack of cigarettes.
  • You can save over $1,000 each year.
  • You won’t “smell” like a smoker any longer.
  • Different flavors are available.

  Dr. Joel Niztkin, Chair of the Tobacco Control Task Force for the American Association of Public Health Physicians says “…if we get all tobacco smokers to switch from regular cigarettes to electronic cigarettes, we would eventually reduce the US death toll from more than 400,000 a year to less than 4,000, maybe as low as 400

The Big Fuss:

The recent Big Fuss has not been about the potential health benefits of electronic cigarettes or if they actually help smokers stop smoking but about our most precious commodity…Our Children. Senator Richard Durbin of Illinois see it as “A Gateway to Addiction . The flavored varieties of electronic cigarettes appeal to children. The gateway to access must be controlled.

The Bottom Line:

Cold turkey withdrawal from cigarettes only works in about 10% of all addicted smokers. Researchers are arguing that it is still too early to write off the potential health benefits of using electronic cigarettes to stop smoking. Smoking Cessation is a complex process. It will not work without serious behavior modification. Every chance to limit or eliminate the exposure to the carcinogens of tobacco should be seized.  We must use all possible tools that do not cause harm. It is not going to happen overnight.