7 COMMON WEIGHT-LOSS MYTHS DEBUNKED

by MIKE ROUSSELL

It’s always good to question commonly held ideas or beliefs that are touted as facts. Sometimes “facts” are not facts at all, but just ideas that are repeated again and again by influential groups so that over time they’re believed to be facts. This is true when it comes to diet and weight loss. There are many perceived “facts” that are actually false, and by believing some of these you may be holding yourself back from achieving your true weight-loss potential. Read on to learn about seven myths about diet and losing weight.

MYTH #1: A SMALL BEHAVIOR CHANGE = LONG-TERM WEIGHT LOSS

Common weight-loss advice is to make small changes to your day to get you to move more or eat less so that these changes will reap significant weight loss over time. Walking an extra mile per day will burn 100 calories, and, in theory, this would lead to almost 50 pounds of weight loss in a five-year time span. But in reality, research shows that on average this kind of behavior change only yields about 10 pounds of weight loss because changes in body mass at the same time alter your body’s energy needs. In order to make meaningful changes to your body, you can’t rely on one small change compounding over time. Instead adopt many little changes that build on each other. The synergy of numerous small changes will transform how you eat and move and lead to meaningful weight loss.

MYTH #2: SNACKING = WEIGHT GAIN

Snacking may seem like a weight-loss foe — a good way to overdo it on the calories and hinder weight loss — but it doesn’t have to throw a wrench in your weight-loss efforts. Snacking accounts for more than 25 percent of our total calories, so if done right, it can actually improve the overall quality of our diets (adding more fiber, vitamins, minerals, etc.) while also helping to subdue our appetites and keep us from overeating at meals. In one 2009 study, researchers reviewed data from the National Health and Nutrition Examination Survey (NHANES) 1999-2004 and looked at adults and patterns of skipping meals and snacking. The researchers found that among all adults (meal skippers and non-meal skippers) snackers were less likely than non-snackers to be overweight or obese. Another 2011 study found that snacking was more prevalent in groups of women who were of normal weight or had recently lost weight compared with overweight women. If you’re smart about your snacking, it doesn’t need to negatively impact your weight.

MYTH #3: YOU MUST SET REALISTIC WEIGHT-LOSS GOALS

This seems like good advice, doesn’t it? Set realistic weight-loss goals so that you don’t get too frustrated and quit when you don’t reach your unrealistic goals. However, how realistic or unrealistic your weight-loss goals may be has little impact on how much weight you lose. One study looking at 302 women actively losing weight found that while people’s weight-loss goals were on average 24 percent too high, it didn’t hinder weight loss. In fact, more aggressive weight-loss goals were associated with greater expected effort and reward and ultimately greater weight loss after 18 months. Another study with 1,801 people found that the more unrealistic the weight-loss goal, the greater the weight loss after two years. Don’t be afraid to set aggressive weight-loss goals — just make sure they’re healthy ones. You’ll probably be more motivated to succeed!

MYTH #4: EATING FRUITS AND VEGETABLES IS THE SECRET TO WEIGHT LOSS

Eating more fruits and vegetables is a key strategy for boosting weight loss because they are foods that generally have a high water and fiber content and low calorie content per gram. But eating them doesn’t guarantee weight loss. In one study, participants increased their fruit and vegetable intake up to 10 servings per day but didn’t lose any weight. In a 2014 study, researchers reviewed the data from more than seven studies on the association of fruit and vegetable intake and weight loss and found that it had no impact. The good news is the participants didn’t gain weight, but they didn’t lose weight either. While you’ll likely improve the overall quality of your diet, you will not lose weight by simply adding them to your diet without replacing other calorie-rich, nutrient-poor foods or without strategies to increase energy expenditure.

MYTH #5: YOU MUST ASSESS YOUR MOTIVATION LEVEL BEFORE STARTING A WEIGHT-LOSS PROGRAM

If you think you need to lose weight, then just get started. The time will never be perfect, and you’ll likely never be completely ready. It is becoming common practice for health professionals to assess one’s readiness for diet change, but the results from several studies totaling almost 4,000 people found that a person’s level of readiness has little impact on the amount of weight loss or sustained success. It seems that the only barrier of entry that you need to get over is starting. If you are ready enough to start your weight-loss program, then do it. Don’t overthink or overanalyze your plan, just make it happen. Your ability to stick with your weight-loss plan is really the key. Even if you don’t know much when you start, you’ll figure out what you need to know as the days progress and you start to lose weight.

MYTH #6: YOU CAN EAT AS MUCH AS YOU WANT ON A LOW-CARB DIET

One of the purported benefits of low-carb diets is that you can eat as much as you want, but this is actually a very common misconception. Low-carb diets are high in fat and protein, two very satiating components of food. Because of this, participants in low-carbohydrate diet research studies are rarely given reduced calorie targets, but are instead advised to eat until satisfied, and that advice is enough to control calories and elicit weight loss. But there is a big difference between eating until “satisfied” and eating as much as you want. High-fat foods, commonly consumed on low-carb diets, are high in calories, and overconsumption is easy if you don’t listen to your body’s own satiety signals. When it comes to weight loss, controlling calories is of primary importance, while manipulating macronutrients like protein, carbohydrates and fats is important but secondary.

MYTH #7: THERE ARE FAT-BURNING FOODS

Every day a new list of “essential” fat-burning foods — from celery to coconut oil — is touted. The truth is that the list of foods that actually increase your body’s ability to burn calories is extremely short and limited to only a few items like green tea and hot peppers, the latter needing to be concentrated into supplement form to have any significant effect. Most foods that bear the fat-burning claim are low in calories and carbohydrates, high in fiber and/or high in protein. These foods possess characteristics that support controlling calories and hormones that can optimize weight loss, but they do not actually stimulate your body to burn more fat. In the case of a food like coconut oil, its thermogenic (i.e., burning fat through increasing heat production) properties do not burn enough calories to overcome the calorically dense nature of the food.

WHAT DO YOU THINK?

Did you believe any of these myths to be true? Have you dispelled any of these myths through your own experience? What other common weight-loss myths are out there that you feel should be included? Please share your thoughts in the comments section.

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NEW YEAR RESOLUTIONS

The new year has arrived.  It is exciting.  The new year always brings the desire for change.  We create resolutions that for most of us will not be honored by February.  However, don’t lose heart.  Change is necessary.  As you know, we have been through a lot this year.  Many of us have faced financial hardships, relationship disasters, illness and many other forms of issues.  But let this day be a day of change.  Instead of new resolutions, begin to make changes in lifestyle.  Lifestyle changes will typically last.  Resolutions are not as realistic because it is based on superficial and impossible desires that cannot be met without an actual plan of action that leads to subtle small changes.

So let today be the first day to be better.  Be a better husband or wife.  Be a better son or daughter.  Be a better steward of your finances.  Be a better steward of your health.  Each of these changes can be accomplished if you put forth a true plan to implement it.  Start by doing small steps towards those goals.  It can happen.  In fact, I am going to show you those awesome steps as well.

If you are truly ready to put forth the effort to make the changes that are going to make you the best you that you can be, then make up in your mind to pursue it.  We will provide the tools for that.  We will talk more about it.  For right now, enjoy your family and friends.  Be ready to work, starting tomorrow.

God Bless!!!

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HERE IS MY STORY

Today, I want to share with everyone what Trio Fitness Online is all about. I received a lot of feedback with questions on what it is. It’s a concept that came to being as a result of the hardest experience I ever had in my life. I want to share my story. This is my big announcement. My prayer is that you finally understand why this site came about and how it has become a place of help and encouragement to so many.

In November of 2015, my mother was rushed to the hospital with severe abdominal pain. It occurred out of the blue and we were worried. She had never complained of this type of pain before and was balling like a baby on the bed. We got to the hospital and discovered that something was happening to her liver. The doctors couldn’t really figure out what was happening. They had planned surgery to to remove her gallbladder. While I’m not a doctor, something about that plan just didn’t sit well with me. She we opted out of that facility and drove her to a prominent hospital that specialized in a variety of treatments for all kinds of disease. Not having a solid diagnosis from before made it more complicated to deal with the matter.

Finally, we had an answer. The doctor entered the room and informed me that mother was dealing with stage 4 heart failure. The heart was so weak that it could not effectively pump blood to all of the body which was leaving her system without adequate blood supply to function. The kidneys were shutting down at this point and the liver was heading towards the same fate. They told me that it would be better to just set her up on hospice and let her go home and pass away. There was nothing medically that could be done to resolve this matter. I felt a pain that developed so deep within me that it was almost hard to breathe. I was so stunned that I had to try to catch my breath and accept the fact that the day was quickly approaching that I was going to live my life without my best friend.

My brother was not willing to accept the diagnosis and decided that instead of taking her home, we would try one more hospital. This time it would be the hospital that specializes in cardiac care. If these people couldn’t come to a better conclusion, we would just live with the result. Unfortunately, the result was the same. In looking at mom’s numbers, there was just no way that she could survive much longer with a rate like this. I was so crushed. But still on the inside of me, there was this still small voice that made it clear to me on the inside that this does not have to be her fate.

While sitting in the cafeteria of the hospital, my family had gathered to discuss what we would do. I explained to them that the doctors do not see a need to pursue any action because the heart is just too weak to function much longer. They gave mom three weeks to live. But while sitting at the table with my family, a little boy walked by looking right at all of us at the table and began chanting, ”He never fails. He never fails. My Jesus, He never fails.” It was such an encouragement. I never saw where the little angel went. I know that he was enjoying his ice cream cone while walking away. It touched me so much and I just knew that the situation was going to work out.

My faith was strong. The Bible says, ”Faith without works is dead.” You have to act on that faith. So if we desire to see a healing manifest in this situation, we also have to make steps towards ensuring that the healing can begin and not be hindered by poor choices in food. Immediately, I cleaned out the kitchen. We purchased nothing by wholesome vegetables. No fast food or fried foods were allowed in the house. We were determined that we were going to do everything in our power to ensure that her healing would not be hindered.

Mom arrived home from the hospital a little depressed and still in disbelief. However, in my mind I was hoping and praying that her healing would manifest immediately. It took time and I was patient with the process. We have some sleepless nights. Mom’s muscles would tense up and strike her with pain so bad that all she could do is sit in her recliner and scream in pain. There was nothing that could be done to stop those spells. It was an excruciating experience to watch someone suffer and there was nothing you could do to stop it. We all felt so helpless. In those moments, I came so close to encouraging mom to take the offer for hospice. I just hated to see her suffer so badly. But mom refused. Deep down, she did not believe the report of the doctors either.

The hospice coordinator shows up the next day to complete the paperwork for mom to be placed on hospice. Mom refused the service. Her words were, ”Keep the hospice for the people who are dying. I am not dying.” I joined her in her stance and we escorted the coordinator out the door. At that moment, we all made up in our mind, we were going to strengthen ourselves emotionally, physically and mentally. We were doing our best to face the challenge of whatever came our way. We read books on heart care, studied every piece of literature that we could find on heart health. We stayed true to the entire process which included becoming educated about the disease. In addition to education, we committed to implementation of the knowledge that we acquired. The Bible says, ”My people parish for lack of knowledge.” It is true that knowledge is power. Knowledge is truth. Jesus said, ”You shall know the truth and the truth will make you free.

We committed to this process for the next week. In that time, mom lost a total of 3 pounds. The following week, she experienced the same. She began to enjoy eating some of the healthier foods. By the third week, mom was breathing better, standing upright and was no longer required to use a wheelchair to move around. She was walking. I knew the healing manifestation began when she went to Walmart and walked the entire store without the need for a break. The fourth week came and went and she was only getting better. She went to visit with her cardiologist for an appointment that they did not believe she would live to attend. The entire office was in amazement.

Deliverance from stage 4 heart failure is not normal. The hospital requested to do a case study on her because of the unusual nature of this case. Ladies and gentlemen, I am happy to say that mom is still doing well to this day. I plan to have her on one of our conference calls we have scheduled very soon. She will attest to our game plan and how God honors faith and action.

The Trio Fitness Online program was derived from this experience. Following the patterns of knowledge building, faith building and physical fitness all work together to provide you the keys to the abundant life that Jesus promised. I believe that abundant life is ours but we have to have the tools and wisdom to do what is required to achieve that. If you know this is the life you desire and deserve, please take that opportunity to signup for membership. We have numerous programs and services that will be provided to get you to that place. Coaching, motivation and friendship are part of this process as well. We look forward to working with you. Sign up now.

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President Elect Trump Is Considering Overhaul of VA

A public/private option for the United States Department of Veteran Affairs is the current consideration on the table according to a senior official on the transition team. According to Hunter Walker of Yahoo News, the official briefly spoke to reporters and said that Trump had a meeting about reforming the agency.

It is important to note that this public/private option is merely one of many options that are on the table. With the numerous complaints concerning long unacceptable wait times for service and unethical actions on the part of the agency’s employees, any reform may be a breath of fresh air for some veterans. As January 20 approaches, we will see what direction the President Elect will take on this matter.  This may explain why there has not been an outcry from veterans to leave the system alone.  We know something has to be done.

What does this option mean to the Department of Veteran Affairs?  More importantly, what does it mean to the veterans themselves.  We must wait and see.  What do you think?  Chime in.  We can all agree that something must be done.  Do you believe a public/private option is the best direction for the agency?  Comment and tell us what you think.

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Push Past the Procrastination

I have been in the process of starting a healthy lifestyle for almost 20 years. I knew back then that I needed a change. I was physically unfit and knew it. I was told by my doctors that things had to change. I knew that was true. But for some reason, I could not push to just start. I waited almost 20 years before I ever began to pursue a healthy lifestyle. Part of my reason was just simply not knowing where to begin. But today, there are so many resources available. There are apps on your phone, videos on YouTube and so many other clips of information that will help you get started. My point is that you must at least start. Procrastination is the number one reason we have books unfinished, degrees incomplete, projects half done and relationships still needing mending. When you get to the point where you can just start, it becomes a little easier. You have to make up in your mind that you are going to commit the time needed to accomplish that goal. Use that tenacity to complete every task in your life that has gone undone. Stop making the excuse that you have no time. Push past the procrastination and get it done. You can do it!!!  And remember, we are here to help you and encourage you.  Feel free to join us and obtain the various phases of balance that will revolutionize your way of moving towards a healthy lifestyle.  This has worked for countless others and I’m certain it will work for you.

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Praying for A Husband

I just got off the phone with a friend of mine.  She has been single for 4 years since her divorce.  She called to see if I was interested in going to breakfast with her this morning.  Unfortunately, I could not because I have several conference calls this morning.  As we conversed on the phone, she asked me a pivotal question that I believe a lot of women are grappling with.  I want to help everyone understand the mandate as God designed it.

She asked me to pray for her to receive a husband.  She said she wanted to have children very soon and was not understanding why God was making her wait for so long before giving her a husband.  Please understand, God is not making you wait.  God has given you the free will to choose a mate based on your personal standards.  However, it is important to keep a few things in mind as you continue your journey and evaluate the candidates.

1.  A man will not make you happy if you are not happy already.  There is nothing that a man can do to truly make a woman happy.  We can make you feel good in numerous ways.  But happiness is an emotion that you have to find from within.  Looking for external factors to make you happy will only lead to illusions and high expectations that a man cannot meet.

2.  Be careful that loneliness doesn’t drive you into the arms of a counterfeit.  In despair and sadness, I have observed that women will settle.  They will attempt a relationship with just about anything breathing.  This is largely because there is a breaking point for every creature.  So when you get into those lonely nights and you begin to contemplate that, “John Doe really ain’t all that bad.  Yeah, he has a temper and he can’t stay on a job for longer than 3 days, but he’d be here.”  Find yourself a hobby, get involved in social clubs or something.  Find family and friends to socialize with regularly.  Get involved in your local church or outreach ministry.  But whatever you do, leave John Doe alone.

3.  Don’t fall in love with the illusion.  What does that mean?  First off, most people begin imagining their world with this person.  Seeing a nice happy cohesive relationship that will flourish and be all that you hoped.  A real heaven on earth type dream is our hope.  However, we must remember to watch the behavior.  Many women deal with men who do not adhere to their standards at all.  But they are holding onto the hope that this man will become whom she dreamed him to be.  Ultimately, she has fallen in love with the illusion and has failed to see that this man will never live up to those expectations.  She is only seeing him through the eyes of hope.  This is why women stay in horrific relationships.  They are still living in hope.  I ask sometimes, “Why do you stay with him when he makes you so sad or he beats you?”  The answer, “Because I love him.”  The truth is you love the illusion.  You love what you hoped he’d be.  If he isn’t making the adjustment to be that man you see, you have made the classic mistake of falling in love with an illusion.

4.  Don’t confuse lust with love.  So often, women hear those sweet words of affection.  Typically, men are not affectionate.  Our training has taught us to be emotionless and tough.  So when a man has exhibited that tender affectionate tone and softly touches you and goes there…pump the breaks.  You just met 4 hours ago.  How can he be in love with you and he hardly knows you?  Don’t assume that his behavior stems from love.  Lust will make you behave the exact same way.  So you have to decipher if love is at the root or lust.  In 90% if cases, if you have not been in close connection for more than a month, I doubt love is the foundation that you’re building on.  You might want to give some more time to courtship.

5.  Use this time of single-hood to improve and advance yourself.  You can build yourself up while waiting for your husband to show up.  Work on your finances and improve your health.  Treat yourself good.  Pamper yourself.  Get your nails and your hair done.  Just be good to yourself.  When a man identifies a woman who takes care of herself, that alone can spark conversation and further developments.  Look your best when going out because you never know when you may run into your potential husband.

6.  This is the most important tip ever.  Please remember:  He is not your husband when he first shows up.  Ladies, please stop proclaiming someone as your husband the very moment you lay eyes on him.  This may be a proclamation of faith in your mind but telling the person is evidence of eagerness.  The Bible says be anxious for nothing.  This is how mistakes are made.  It signals that you are ready to move past the process of courtship and dive right into marriage.  Don’t do that.  Men are not to be sought.  He is on the hunt.  Let him do his job.  Things have gotten so twisted in this generation that women are proposing to men.  I’ve never seen anything like it.  Simply take your time and get to know the person.  Use the time of courtship to gain an understanding of who he really is.  At the same time, he will be gauging you.  I can’t begin to tell you how many women have lost potential mates by trying to sound faith driven.   If you do this in a relationship and try to rush the process, I have faith that you will be spending many of your nights alone or later down the road you will be wishing your could be alone.

Follow these tips and I believe you will set yourself up to be seen and potentially tagged for courtship that can grow into marriage.  Don’t mess it up.  Good luck!!!

 

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BEFORE PICS

Before pics are very important in charting progress over large spans of time.  We will not use them for daily evaluations, however, we want that pic as recorded evidence of where you are and where you will end up.  When you have completed the membership process to join the Trio Fitness Online program, we would like you to complete a self pic.  This pic should be placed on your profile photo and will be a point of reference when we hit the six month and one year mark.  Get your membership today so you may join in at the beginning of the year in Phase 1.  We have so many wonderful things lined up for you.  I just can’t wait to get things rolling.  Sign up today!!!

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POLICY CHANGE

In the past year, we have had a no solicitation policy for products or services.   However, we have decided to reconsider that stance and allow members to share information about their products or services.  You must be an active annual member of Trio Fitness Online.  There are some stipulations that come with this process.  Your product or service must directly correlate with the needs of our members via health and wellness, financial, spiritual motivation, inspirational, etc.  This may include books, courses and services.  Products and services that are outside of this realm of support will not be promoted on this site.    Your product or service will go under review and you will be notified via email of the approval.

In addition, we will be willing to complete a webinar inviting those entrepreneurs to an interview to share information about their product or service.  We will post those interviews on the site.

Thank you for your support.

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MEMBERSHIP PROGRAM NOW LIVE

We are now launching our service program for Trio Fitness Online.  Many of you are currently subscribers to our site.  We will post information for the public for our subscribers.  However, if you are looking for direct information related to our program so you can get started, please feel free to join the annual membership service.  This program is only $20 per year.  You will receive information regularly which will provide a step by step approach to moving towards abundant life.  It is vitally important that a person have a balance to the three primary components of being.   We want to work with you to help you achieve all that you truly desire.  That can only happen with optimal balance.  If you are ready to begin this simplistic process, click the register button and begin.

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HOW TO PRACTICE SELF CARE WITH CHRONIC ILLNESS

How to Practice Self-Care With Chronic Illness by patient advocate Lene Andersen. Read it on Mango Health at http://blog.mangohealth.com.

By:  Lene Andersen

Practicing self-care is an important part of living well with chronic illness. Author and advocate Lene Andersen’s shares tips inspired by her new book, Chronic Christmas: Surviving the Holidays with a Chronic Illness.

“THESE DAYS, I SEE MY BODY AS MY BEST FRIEND, RATHER THAN AN OBSTACLE… LIKE ANY FRIEND, IT DESERVES CARE.”

I’ve always been really bad at taking care of myself. My body might have had opinions about limits, but I was firmly of the belief that transcending them was just a matter of applying some elbow grease and willpower.

Perhaps not surprisingly, my body regularly took revenge. I lost track of how many times it forced me to stay very still for a week or more, while it healed the damage caused by my stubbornness. But still I persisted…until a big flare of my rheumatoid arthritis. This flare made me so weak that I couldn’t do much more than just get through the day. Only after looking into the abyss did I begin to think about changing my approach.

These days, I see my body as my best friend, rather than an obstacle. After all, my body gets me through each day, helping me to live my life to the best of my ability. And like any friend, it deserves care.

When you live with chronic illness, you have to face a very important fact: it is likely you’re not able to do everything you used to do. Trying to live up to past expectations will make you exhausted and cranky. And that’s no way to live. It increases your pain and other symptoms, and it gets in the way of your ability to enjoy life.

The following are some of the ways I practice self-care and which serve as the underlying principles for my new book, Chronic Christmas: Surviving the Holidays with a Chronic Illness.

“STARTING IN CHILDHOOD, WE ARE TAUGHT THAT PUTTING OURSELVES FIRST IS SELFISH. BUT SELF-CARE ISN’T SELFISH. IT WILL ENSURE YOU HAVE THE RESOURCES YOU NEED.”

Help is not a four letter word
The word ’help’ does have four letters. But contrary to popular opinion, that doesn’t mean it’s a bad word. Though we may try to do it all ourselves, no one can. And when you live with chronic illness, it’s a surefire recipe for exhaustion. Asking for help gets things done that otherwise would have been difficult or impossible for you to do.

Help frees up valuable energy that you need for other tasks in your life, and there is an added benefit. Allowing someone to help you can be a gift to them. The people who love you may feel helpless in the face of your illness. Giving them something practical and tangible to do allows them to show how much they love you.

 

Make choices, be ruthless
Thinking about what deserves your time, attention, and energy is also a part of self-care. Are what you see as terribly essential tasks really that important? If you feel the world will end if you don’t do X, Y, and Z, try again. You can also imagine that you’re helping someone you love very much with the same exercise: this can give you a better perspective about what you really need versus what you just want to do.

 

Self-care isn’t selfish
Starting in childhood, we are taught that putting ourselves first is selfish. But self-care isn’t selfish. It will ensure you have the resources you need. I call it the yellow oxygen mask rule. If you fly with someone who is dependent upon you, you are told that should the yellow oxygen masks come down from the ceiling, you should put yours on first. If you’re unconscious, you’ll be no use to the person you need to help. It is likewise essential that you can take care of your life, your work, your family.

 

The gifts of chronic illness
Chronic illness can erode big swaths of your life. But it also provides you with gifts. One such gift is the slowing down we do as a necessary part of living with chronic illness. Spend that time practicing self-care — with a warm bath, meditation, gentle exercise, cooking something yummy and nutritious, or spending time with people who nourish you. Downsizing your schedule and your expectations of yourself can give you some much-needed space to enjoy everyday life.

 

About the Author
Lene Andersen’s new book is Chronic Christmas: Surviving the Holidays with a Chronic Illness. She’s also the author of Your Life with Rheumatoid Arthritis: Tools for Managing Treatment, Side Effects and Pain, 7 Facets: A Meditation on Pain, and the award-winning blog The Seated View. Lene is the Community Leader of HealthCentral’s rheumatoid arthritis site.

 

If you liked this post, you may also like:
– Why It’s Not Selfish to Make Your Health a Priority
– 4 Ways to Recover from Chronic Illness Burnout
– Being Scent-Sensitive in a Fragranced World

 

The posts on this blog are for information only. They are neither intended to substitute for a relationship with your doctor or other healthcare provider, nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one’s own healthcare providers.

Visit Mango Health for additional articles.

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