Monday, August 30, 2021

How to Exercise and Burn Fat on a Busy Schedule




 In my fitness coaching business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.


For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.


So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.


Commit to a specific schedule


When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've ever told yourself "I'll workout as soon as I get some time",

you were in direct violation of this key principle.


In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.


Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that

you will never be in the dark as to when you committed to yourself to go.


Utilize the weekend


Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.


What it also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.


Keep your workouts as a high priority


One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule too easily.


Although things will occasionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.


In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.


Enroll others in your goals


Don't go at this alone. Let the important people in your life know what you are up to. Your spouse or love interest, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.


Leverage these relationships to delegate some of your normal responsibilities

or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.


Don't beat yourself up


No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands.  Don't be too tough on yourself when that happens.


Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.



No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!


Friday, August 27, 2021

Vegan SEITAN & SPIRALIZED POTATO Meal

 Here we have spiralized potato, baked, with zucchini, tomato and seitan. If you are not familiar with seitan, it is whole wheat gluten. Packaged together like a patty. It crumbles under heat so don't expect perfect slices. It is similar to tofu, but high in protein. 3 oz is about 23 grams of protein. That is higher than some animal meat.

So this recipe consists of 8oz Seitan (split into two 4 oz blocks) 1 medium potato (washed, spiralized, baked at 400 for 20 minutes) 1 zucchini sliced long ways (seared with salt and pepper) 1 tomato sliced (added to zucchini for sear) 1/3 cup vegetable stock (add to seitan after browning) Salt & pepper to taste Equivalent of 1 tablespoon Avocado oil. This will give you about 2 servings, 255 calories each. Its a good amount of food for a little amount of calories. You will feel full, without adding too much. Try it and enjoy.

For more assistance with choosing foods or creating recipes and plans go here




Wednesday, August 25, 2021

Excellent breakfast idea with Tofu, Egg, and Rice!

 Simple ingredient breakfast for you. Protein packed and super flavorful.

Ingredients: - 1 Package Silken Tofu - eggs - Scallion - Rice - Soy Sauce to taste - Mirin (optional)




Monday, August 23, 2021

Vegetarian Eggplant "Meatballs"

 For all the non-meat eaters this video is for you. Surprisingly, as we my son and I are omnivores, these were quite tasty and fulfilling. My other son couldn't really tell the difference. These were a hit at a BBQ in Brooklyn recently so they have the seal of approval from some Brooklyn Millennials.

The recipe is adapted from the following: EGGPLANT “MEATBALLS” http://www.skinnytaste.com/eggplant-meatballs/ Hearty eggplant is one of the best vegetable substitutes to make these luscious, meatless “meatballs”. Whether you serve them as a meatless main course piled on top of zoodles or pasta, or served as an appetizer, these eggplant meatballs are delish! INGREDIENTS: • cooking spray • 1/2 tbsp olive oil • 1 1/4 lbs unpeeled eggplant, cut into 1-inch pieces • kosher salt • 1/4 tsp black pepper • 2 garlic cloves, crushed • 2 tbsp chopped basil, plus leaves for garnish • 1 1/2 cups Italian seasoned breadcrumbs • 1 large egg, beaten • 2 ounces Pecorino Romano cheese, freshly grated, plus more for serving • 2 tablespoon chopped flat-leaf parsley • 1 (25.25 ounce jar) Tomato sauce • part skim ricotta cheese, for serving (optional) DIRECTIONS: 1 Heat the oven to 375°F. Spray a large rimmed baking sheet with cooking spray. 2 Place 1/2 tablespoon olive oil in a large nonstick skillet over medium high heat. When hot add the eggplant and 1/4 cup water. Season with salt and pepper to taste and cook, stirring occasionally until tender, 10 to 12 minutes. Transfer to the bowl of a food processor and pulse a few times. 3 Transfer to a bowl and add bread crumbs, beaten egg, Romano cheese, parsley, garlic and chopped basil into the eggplant. Season with 1/2 teaspoon kosher salt and 1/8 teaspoon of pepper. 4 Form the eggplant mixture into 24 balls about 1 1/8 oz each, rolling tightly and transfer to the prepared baking sheet. Bake until firm and browned, about 20 to 25 minutes. 5 Heat the sauce in a large deep skillet to warm the sauce. Add the meatballs to the sauce and simmer for 5 minutes. Garnish the meatballs with basil leaves and serve with ricotta cheese if desired. NUTRITION INFORMATION Yield: 6 servings, Serving Size: 4 meatballs • Amount Per Serving: Smart Points: 6 Points +: 6 Calories: 222.5 Total Fat: 7.5g Saturated Fat: 2.5g Cholesterol: 41mg Sodium: 1066mg Carbohydrates: 31g Fiber: 6g Sugar: 6g Protein: 10.5g




Friday, August 20, 2021

Meal Prep, Protein, Calories, and Goals! Are you doing what you need?

 Whether you are looking for weight loss or muscle gain, eating the appropriate amount of calories is essential. Here we dive into what options I have in front of me after cooking in bulk as well as adding shakes for more calories and protein. If I want to build muscle, get bigger and stronger, I am going to need protein. This is a quick video that gives some guidelines for you. For more detailed info based on your body, needs, and goals, I suggest getting a nutritional profile done. Message me for more details or head to www.llioi.com.


For more assistance with choosing foods or creating recipes and plans go here





Wednesday, August 18, 2021

Lifestyle Dynamic Journey - Day trip to Chicago

 So I took a quick trip to Chicago. Landed early in the morning and my return flight was scheduled at 6am the next day. So I wasn't even there for 24 hours. I did the typical tourist things. Went to Millennium Park, saw the giant silver "bean" piece of art. Rode the train, walked around for a bit and definitely made sure I got me some pizza, some deep dish. I got a chance to see the spoken word tour of Henry Rollins as well while there. Overall, it was a great time, the city was fantastic and I look forward to returning. I will definitely return and spend some more time exploring the city. Perhaps try the boat tour, check out the zoo, etc. I'll bring the kids I guess.

Life is too short to spend it on not living.



Monday, August 16, 2021

How to keep Chicken Juicy with this Marinade

 One of my biggest issues making chicken was keeping it moist. This marinade will definitely help with that.

- Chicken Breast - 3 tablespoon mayonnaise - 2 tablespoon olive oil - 4 tablespoon of Apple Cider Vinegar - 1 teaspoon Lemon pepper herb seasoning Add together and marinate the chicken for about 24 hours. Cook any way you like. I have grilled it, baked it, used a foreman grill, pan fried it etc. Every time it comes out great. You can't go wrong.



Wednesday, August 11, 2021

Weight Loss Strategies


 

If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well-being. 


For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body 

holding onto the fat and using precious lean muscle tissue for energy. 


This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat returned, and you would have greater chance of gaining even more fat.


                     

                                              "A Vicious Cycle"



Eventually, your body would become used to the diet and then you will reach a point where nothing was happening.


So what do you do now? 


Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work. 


There is a better way, it's simply... 


                             

                                             "Strength Training"



Many studies are showing that Strength Training is a superior method for weight loss. 


(Ladies, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry). 


If you don't incorporate Strength Training into your weight loss program then look forward to "disappointing results".


The days of strength training three to five days a week in the gym, an hour at a time are long gone. That just doesn't work. One short strength-training workout a week done at home or in the gym will melt away more fat than you would have ever thought possible.




Fats, Figures and Cardio Work


We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight. 


In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat the right foods) will become more likely.


As far as Fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then the majority of energy is TAKEN from the fat stores.


It's important to understand that the loss of fat comes from fat cells ALL OVER the body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible. 


The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the allotted time. 


If your cardio activities leave you panting or breathless ~ you are going too hard. Your energy will be then coming from your carbohydrate reserves and not from your fat stores.



Nutrition For Weight Loss


Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.


By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Don't go any lower and check the mirror regularly to judge your progress.


If you don't have an accurate idea of how many calories you're consuming a day, how will you know whether you’re overeating or not?


Another word about diets... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces 

its ability to burn fat. 


At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without. 


Here are some great eating tips for you to consider:


  • Reduce both obvious and hidden fats.


  • Record food intake to identify problem areas.


  • Be aware of times when you overeat.


  • Avoid severe food restriction.


  • Monitor body fat levels, not weight.


  • Aim for moderate fat loss (one pound per week)

Monday, August 9, 2021

Weight Loss Psychology - Tips For Easier Dieting

 



Losing weight is 100 times easier if you are mentally prepared for it. This may sound elementary, but in my experience most dieters quit their weight loss plan not because they feel hungry or have difficulty with the menus, but because of psychological reasons. Either, they become bored, or dissatisfied with their rate of weight loss, or suffer a momentary lapse and become overwhelmed by guilt, or feel too "deprived" to continue. And then, in an attempt to explain their failure, many of them blame their diet-plan, their domestic situation, or their congenital inability to lose weight. This process often repeats itself, as a result, some dieters can spend years unsuccessfully trying to lose weight, without ever realizing the true cause of their difficulty. Here are three common psychological problems we encounter when trying to reduce weight, along with some tips for how to overcome them.


Problem 1. Not Knowing How Weight Loss Will Benefit You


Whether we want to lose 20 or 220 pounds, we need to change our eating habits and perhaps several other lifestyle habits as well. Making these changes may not be difficult on Day 1 or Week 1 of our weight loss diet, because our initial enthusiasm usually gives us sufficient motivation. But, typically within 2-3 weeks, our "new" eating pattern starts to interfere with our regular lifestyle and, unless we are prepared for this, our desire to continue dieting will start to fade. Instead of seeing our diet as a passport to a better weight and shape, we see it as an obstacle and a burden. It becomes something we are doing because we "must" rather than because we "want to". This is the first big emotional problem we encounter when dieting.


To overcome this problem, we need to know exactly why we are trying to lose weight. We need a clear idea of how it will benefit us. Because only if we have a clear benefit to look forward to, will we be able to resist the temptation to revert to our previous bad habits. General benefits from having a leaner, lighter shape aren't powerful enough. We need a selfish, specific benefit - something we can visualize - that commands our attention. Maybe a beach holiday, or a dream outfit to wear for a specific occasion, or a new shape to show off at Thanksgiving. Whatever we choose, it must make a noise inside our head! Remember, the moment we start to feel that we "have to" do something, it becomes the enemy - like paying taxes, or cleaning out the basement - and our motivation flies out the window. In order to achieve lasting weight loss, we need to "want it".


Problem 2. Trying To Be Perfect


During my 24 years or so as a weight loss consultant and nutritionist, I've met perhaps 10,000 dieters in person, and communicated personally with another 100,000 over the Internet. But so far I haven't met one single successful dieter who was perfect. On the contrary, most of my successful clients made tons of mistakes. They had bad days, bad weeks - even whole months - during which they went completely off the rails. But none of this stopped them from succeeding in the end. Why not? Because they learned from their mistakes. And let's not forget: most of our self-knowledge comes from the mistakes we make, not our successes.


Unfortunately, many dieters insist on trying to be perfect. As a result, when they do fall off the wagon (as they always do), they find it impossible to tolerate their "failure", and become overwhelmed by guilt. So even though their lapse might have been relatively trivial (a weekend binge), they go to pieces. Because, as usual, it's the guilt that does the real damage, not the bingeing.


The lesson is this. When dieting, don't waste time trying to be perfect. It only leads to increased guilt and failure. Instead, accept that you are going to make mistakes, and don't let them distract you when they happen. See them as a learning experience. For example, if you drink too much alcohol when dining out, and massively overeat as a result, don't wake up the next morning in a fit of depression. Instead, savor your experience, and appreciate that you have made an important discovery: that too much alcohol makes weight loss more difficult. By reacting like this, you will avoid guilt and find it much easier to return to your diet.


Problem 3. Treating Your Diet As Race


Another common problem concerns speed of weight reduction. Many dieters expect to lose weight very fast, and are psychologically unprepared when their body refuses to behave in this fashion. If a week passes without any weight reduction, they become dispirited and start to lose interest. Unfortunately, like it or not, the human body is designed for survival not "appearance". Therefore it has no interest in shedding body fat, which it sees as an important source of energy during times of famine. As a result, the maximum amount of fat we can lose in a week is about 3 pounds, while someone who is less than 30 pounds overweight may lose about 1 pound. Anything extra is likely to be a combination of water and muscle weight.


To overcome your impatience and maintain steady weight loss, stop thinking of your diet as a race. Instead, see it as a journey. This reduces anxiety and gives you more "breathing space" to settle into your new eating habits. I explain this in more detail on my wonderful weight loss forum, and most people find it a very beneficial approach. At the same time, avoid jumping on your bathroom scales every day - limit yourself to once a week. Checking your weight more often only encourages you to take a short-term view of things, which is not helpful.


I realize that "steady" weight loss may not sound terribly attractive, but in my experience the slower the weight loss, the longer it stays off. Furthermore, as stated above, if you lose more than 3 pounds a week it won't be fat - it will be muscle or water. And while losing water is only temporary - and thus pointless - losing muscle will slow your metabolism and increase the risk of future weight gain.


So when you start your next diet journey, just remember: there's no rush. Set yourself a realistic weight loss goal and let Nature take its course. For example, if you weigh 200 pounds and are aiming for 150 pounds, allow yourself 6 months to reach your destination. And if it takes a little longer, so what? I mean, what do you lose?


These three psychological problems account for a huge number of diet failures. Mastering them will definitely enhance your chances of losing weight. So before you embark with all your customary enthusiasm on yet another "new" diet, set aside some time to think through these issues and then watch the pounds disappear!


Friday, August 6, 2021

Losing Weight the Healthy Way


Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2022.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese. 


Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds: 


1. heart disease

2. stroke 

3. diabetes

4. cancer

5. arthritis

6. hypertension


Losing weight helps to prevent and control these diseases. 


The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or  pills do not work. If they do, the results are just temporary. 


It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.  


Here are some tips on how you can lose those unwanted pounds the healthy way:


1.   Do not starve yourself. 


The key to a healthier way of losing weight is: Do not diet. 


You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. 


If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). 


2.  Start your day right. 


Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. 


Your food intake after you wake up will be used to burn fat all day long.


3.  Eat small, healthy meals frequently. 


Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster. 


4.  Decide on how much weight you want to lose. 


Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. 


Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.  


5.  Drink lots of water. 


Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy. 


6.  Avoid too much sugar. 


Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.


7.  Watch your fat intake. 


Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. 


There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.  


8.  Exercise. 


Leave your car if  you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or  skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. 


It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. 


Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. 


Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you. 


For more assistance with choosing foods or creating recipes and plans go here

Wednesday, August 4, 2021

Weight Loss Tips - Live a Healthy Lifestyle


 

Obesity is one of the biggest problems faced by millions of people in America. This has resulted in a big weight loss corporate industry in the country like Weight watchers, Jenny Carig and many others. Although there are good programs, I feel people can themselves do quite a bit to reduce their weight. The two major factors in weight loss are exercise and controlled diet. I have put together several points which will be useful to individuals looking to reduce their weight.


1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain.


2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some food combo's can be deceptive, for example if you are having a plate of salad topped with a lot of high calorie dressing and a soda, then you have just had more calories than you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible.


3. Eating smaller frequent meals will also help you cut down the total intake of calories compared to 3 big meals a day.


4. Give yourself a break: Being too restrictive can anyway demotivate you, so to give yourself regular breaks. But do not overeat at the same time, be conservative and try to make up for it in other meals.


5. Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account for in our diet plan. Drink water instead.


6. Exercise: Do not always depend on your car for everything, walk wherever you can. Go hiking and those backpacks help to burn extra calories. Make friends who have an active lifestyle, join a gym or get a treadmill in your home. Remember to increase your exercise in a progressive manner day by day instead of doing strenuous exercise from day one. Be practical on what your body can take and avoid overexertion.


7. Get motivation: Talk to people who have had success in weight loss and they will give you a lot of inspiration.


8. Get enough sleep, reduce stress and live happy.


9. Reward yourself when you reach your monthly weight loss milestones.


10. Never give up, even if you have failed a few times previously.


11. Eating slowly can lead to weight loss: Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.


For more assistance with choosing foods or creating recipes and plans go here

Monday, August 2, 2021

Joint Pain Relief



Sports-related activities, as well as falls and other trauma, can injure the cartilage within a joint and, if it is not provided sufficient time to heal, chronic pain and persistent disability can follow. These activities and incidents may increase the risk of osteoarthritis, especially if there's impact involved or there's the risk of injury to ligaments. Additionally, damage to the bone surface can start a biological process that results in joint degeneration. This, in turn, often leads to rheumatoid arthritis or osteoarthritis.

Arthritis is often a chronic disease meaning it can affect the person afflicted over a long period of time. It cannot be cured, but it can be treated through a variety of methods and products. Learning how to manage your joint pain over the long term is an important factor in controlling the disease and maintaining a good quality of life. This is a brief overview of some of the methods that arthritis sufferers can use to alleviate many of the symptoms associated with arthritis, especially joint pain. Products, both prescription and over-the-counter, for relieving arthritic joint pain are described in Joint Pain Products.


Heat and cold


Heat and/or cold therapy is not recommended to alleviate symptoms associated with all types of arthritis and as such, the decision whether to use it or not should be discussed with your doctor or physical therapist. If your care provider determines that the use of heat and/or cold is appropriate for use on your arthritis pain, it must be determined which kind of temperature treatment should be used. Moist heat, such as a warm bath or shower, or dry heat, such as a heating pad, placed on the affected joint for about 15 minutes may relieve the pain. An ice pack or bag of frozen vegetables wrapped in a towel and placed on the sore area for about 15 minutes may help to reduce swelling and stop the pain. If you have poor circulation, do not use cold packs.


Joint protection


In order to relieve the stress of everyday activity on an afflicted joint, which can exacerbate the condition and may lead to additional injury, a splint or brace can be used to allow joints to rest and keep them from being used. As with many other treatments, a medical care provider such as a physician or physical therapist can make recommendations and possibly provide you with the brace.


Massage


Massage is associated with temporarily relieving joint pain, one of the major symptoms associated with arthritis, rather than treating the underlying cause of a loss of cartilage. A massage therapist will typically lightly stroke and/or knead the muscles around the joint, which increases blood flow to the stressed area. It is important to realize that arthritic joints are very sensitive, so the massage therapist must be familiar with the disease and problems associated with the affected joints.


Exercise


Low-impact exercises such as stretching exercises, swimming, walking, low-impact aerobics, and range-of-motion exercises may reduce joint pain and stiffness while increasing joint mobility. A physical therapist or gym trainer can help plan an exercise program that will give you the most benefit with the least stress on the arthritis-stressed joints.


Weight Reduction


In addition to alleviating some symptoms, the weight loss associated with an exercise program is beneficial in relieving the extra stress that extra pounds put on weight-bearing joints such as the hips and knees. Studies have shown that overweight women who lost approximately 10 pounds substantially reduced the development of osteoarthritis in their knees. In addition, these studies suggested that if osteoarthritis has already affected one joint such as the knee or hip, weight reduction would reduce the chance of it occurring in the other knee or hip. A physical therapist or gym trainer can help plan an exercise program that will give you the most benefit with the least stress on the arthritis-stressed joints.


Transcutaneous electrical nerve stimulation (TENS)


Transcutaneous electrical nerve stimulation uses a small device that is placed near the joint afflicted with arthritis and directs mild electric pulses to nerve endings in and around the arthritic joint. It is theorized that TENS blocks the pain messages sent to the brain from the nerves and modifies the body's perception of pain. Although TENS relieves some joint pain associated with arthritis, it doesn't offset the joint inflammation that is associated with arthritis.


Surgery


In some extreme cases of persons with arthritis, surgery may be necessary. The surgeon may perform an operation to remove the synovium, realign the joint, or in extreme cases, replace the damaged joint with an artificial one. Total joint replacement provides not only dramatic pain relief but also significant improvement in joint motion and mobility for many people with arthritis.