The Pool Is Open

I was over at my son’s house over the weekend, they opened the pool and we had a great time. Even though there were not any small children around, I thought back to when they were small, and we would always have to be on guard constantly whether we were at home, at a public pool or on vacation around the Ocean.

So remember to stay safe, active, and healthy when it’s hot outside.

Drowning is a leading cause of death in infants, children and adolescents. Learn cardiopulmonary resuscitation (CPR) so you can act quickly to prevent drowning.

Stay Active without over doing it. There are many ways to stay active and beat the heat.

Here are a few:
Go to a gym for a nice, cool environment with a variety of activities.

Use the equipment, work out with free weights, or whatever turns you on, but remember to pace yourself. Listen to your body, and it will tell you when enough is enough.Visit your favorite local swimming hole or take swimming lessons at a pool.

Start a walking group with your friends at the mall. It’s another way to stay connected, focused and motivated.

Take up an indoor sport, such as racquetball, basketball or volleyball, or taking an aerobics class.

Go ice skating. Yes they are open in the Summer also.

If you are outside when it’s hot and humid, wear light, comfortable clothing and work out in the early morning or late evening. Know the symptoms of heat exhaustion and heat stroke. If you experience symptoms, stop exercising and cool down immediately by dousing yourself with cold water. You may need medical attention.

Heat exhaustion can progress quickly to heat stroke, which can kill you. Learn about hot weather and cardiovascular disease and the symptoms of heat exhaustion and stroke.

Fire up the grill Keep these tips in mind to help you grill “fat-sensibly” this summer.Try grilling fish. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids. Buy chicken breasts instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating or try grilling chicken or turkey burgers using breast meat and add diced onions for more flavor.

Choose “loin” and “round” cuts of red meat and pork. Look for “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home. Use a rack so the fat drips away from the food.

If you wonder about a need to supplement your diet, Here are a few things to think about.

There is no one single pill that will supply all your daily requirements, but multiple vitamins, minerals, herbs, and other supplements are readily available in tonic, pill, and many other forms.

But what do you really need to be healthier? And how much do you need? And how can you make sure that you are getting it?

For starters, WebMD compiled an expert-approved list of the top five healthiest nutrients and how to get them. Go there and browse the site for yourself. Here is the short version.Calcium Hands down, calcium, which comes from foods including low-fat dairy products and supplements, is essential for a healthy body. How do you know? Consider that an 8 oz glass of milk or calcium-fortified juice or a cup of yogurt contains about 300 mg.

So, take a look at what you are normally eating, and if you are not in the range, consider a supplement.

Magnesium The Daily Value (DV) for magnesium is around 400 mg. However, most magnesium researchers say we need two to three times this amount, especially for people who have magnesium-deficient conditions including heart disease, muscle cramps, headaches, and muscle pain.

Magnesium deficiencies are seen in a host of conditions including asthma, diabetes, kidney disease, and even migraines. Magnesium also helps with calcium absorption, so you need it to help build healthy bones. Magnesium is harder to get through foods, so supplements are usually necessary.

Magnesium-rich foods do include almonds, peanuts, brown rice, and cereals like oat bran and shredded wheat.

Vitamin B which includes B-6, B-12, and folate (folic acid) are key to overall health.According to the American Heart Association, homocysteine is an amino acid that has been linked to an increased risk for heart attack, stroke, and other major diseases. It may damage the inner lining of arteries and promote blood clots, but researchers are still not sure exactly how it affects disease risk.

However homocysteine levels are strongly influenced by diet, and several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. The Daily Values for the B vitamins are: folate, 400 micrograms or more; B-6, 1.5-2 mg; and B-12, 2.4-3 mcg.

Today, cereals, breads, and other grain products are fortified with extra folate. Also fruits and vegetables like spinach, oranges, broccoli, and asparagus have high levels of folate. Check your multivitamin to see how it stacks up with B-6 for body function, and B-12 for energy.

Vitamin D, or the sunshine vitamin because your body makes it in response to sunlight, is often overlooked today. More people are staying out of the sun and as a result are becoming deficient in vitamin D and setting themselves up for fractures.Vitamin D helps your bones properly use calcium. Normally 15 minutes of sunlight per day with sunscreen is a good idea.

Dairy products including milk yogurt and cheese all are fortified with vitamin D. Aim for 600 IU for vitamin D.

Multi vitamins One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a Multi Vitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Vitamins were traditionally useful in preventing deficiency disease which we don’t really see so more in this country.

Today vitamins are used to support normal organ and body functions, enhance immunity, improve cardiovascular function, and even prevent cancer.

Enjoy It!

2 Ways To Fight The Obesity Epidemic

If you have been waiting to take charge of your personal health. That moment has arrived. Here are 2 new weapons to combat obesity and the associated healthcare costs that impact everyone in one way or another.

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Start Early To Build Healthy Habits

Think back to your childhood... Do you find yourself eating things that you ate while a kid? Remember …You are what your parents were when they trained you. Do you have your parents mannerisms, likes and dislikes? If you analyze yourself you will find that parents and grand parents have a major impact on how we eat as adults. But it's not all on them. As adults we need to make a life change on our own.

When I was growing up mom and dad would not let us have candy except on special occasions, and then only a little. I found myself telling my kids the same thing as they were growing up.

So the bottom line is that the example we give our children, like living a healthy life style will follow them into adulthood. If your children see you taking care of your body, they will want to do the same.

Stress the importance of a balanced life, rather than wanting to look like a cover model. Because I don't know about you, but I would rather be healthy as an ox without a beautiful body, than ill and beautiful. But in most cases, healthy people look healthy.

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Good Meals … Good Deals

I got an email from Kelly Sonora last week about nutritious foods and still sticking to a budget. She did a great job and I thought it was worth passing on. Here are the foods that she recommended. Eating nutritious meals does not mean breaking the budget.

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Eating healthy is a great idea in theory, but when sticking to your budget is as important as it is during this economic crisis, it’s often quicker and easier to pick up the cheapest foods at the store. These 50 foods, however, prove that nutrition doesn’t have to be as expensive as you think.

Fruits

Eating fresh fruits that are in season can actually save you money. These fruits, including apricots and raspberries, will give you the most nutrition bang for your buck.

Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a "super fruit" because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and "have the highest overall mineral content of common fruits," according to California Figs.
Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.

Vegetables

Like fruits, fresh veggies are often inexpensive and can be used for lots of different meals and snacks during the week. Eat these vegetables to get your iron, calcium, fiber and other nutrients.
Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
Squash and Zucchini: Summer squash and zucchini are only about $1 - $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds

Nuts and seeds can be bought in bulk or buy the pound. Best of all, they’re packed with nutrients and vitamins, and you only need a small amount to get the benefits, making them last between trips to the grocery store.

Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.

Grains

Picking the whole-grain version doesn’t necessarily mean you have to go over budget. These healthy foods are also cost effective.

Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.

Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.

Beverages

You can drink your way to good health, too, and these beverage options are also budget-friendly.

Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.

Miscellaneous

From sardines to yogurt, these healthy foods are also packed with nutrients.
Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

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10 Not So Secret Diet Tips

I see a lot of articles on the internet that start with phrases like 10 Secret Tips You Should Know” etc etc So I tried to think of 10 things about losing weight that I have learned over the years, and here is what I came up with.

1 An idea for home is to get yourself some smaller plates. We all like to fill our plates at dinner and the larger the plate, the more we will tend to eat. By having a smaller plate you may be able to train yourself to eat smaller portions of your favorite foods and still feel satisfied.

2 don’t skip breakfast. This can slow down your metabolism and your body will want to store more food as fat. Also you will be starving by lunchtime and will tend to lose any benefit from eating less earlier. Get a variety of high fiber cereals or breakfast bars with low sugar content. This is going to give you more energy, help your digestion and help you feel full until lunch time.

3 Drink lots of water instead of soda or juice. There are no calories in it, it makes you feel full and you won’t be thirsty. In addition water will help you flush toxins from your system and help with weight loss.

4 Get out and exercise even if you are stuck behind a desk. You may not always have time to go to a gym to burn calories but you can take a stretch break every so often and walk around a bit. Try parking farther away from the office and walking to work. This might save on parking fees also. You can do isometric stretches at your desk or a push up or 10 if you have your own space. When you have to move between floors try walking the stairs instead of riding the elevator. I use 3 up and 3 down as a general rule.

5 Because you are on a diet doesn’t have to stop going out. As you look and feel better you will want to go out more anyway. Just make different choices. Try club soda or tonic water instead of a beer. They look like mixed drinks and as the night wears on you will still be more in control of your actions. That’s why it’s called a beer belly isn’t it?

6 Take your own lunch to work. You are then in control of how many calories you have and it will save you from running out and getting a greasy burger and fries when you get hungry.

7 Find a diet and/or exercise partner. It is much easier to stay on target with some support. Like the theory behind AA or OA have their phone number handy and be willing to talk to each other when you feel like breaking your commitment to change the bad eating habits you got into.

8 Many people keep a diary of what they eat and the number of calories. As soon as you finish eating write it all down, keep it for two weeks then divide by 14. When you have a baseline try to reduce it by 10% over the next two weeks. It gives you another way to check your progress. Try it. It might be fun.

9 Make an effort to stay away from canned goods or processed foods. Just because they write healthy on the package, doesn’t always make it nutritious for you. They are usually loaded with salt, fat and calories. If the contents sound appetizing, you can make the same thing at home pretty easily, and from natural ingredients. Homemade almost always tastes better anyway.

10 Try to eat dinner earlier than later. You should not have anything after 8:00 PM because you won’t have time to digest your food properly before bed time. Your metabolism is low when you sleep, and if you are digesting your meal as you sleep your body produces more insulin which causes your body to store food as fat.

And don’t just flop on the couch after dinner. Get in at least a little activity to help digestion along.

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Four Foods For Staying Healthy On A Budget

If you spend any time at all in the grocery store, chances are you'll spend a lot of money. Food costs seem to be increasing al the time. In 2008 the Bureau of Labor Statistics said prices were 7.5% higher than in 2007. That was more than two times the rate of medical cost increases. Many couples spend between $150 and $200 per week at the Grocery Store.

Even though food costs more, you don't have to sacrifice nutrition. Experts say there are plenty of low-cost highly nutritious foods, and a few you should put on your next grocery list.

The majority of us have been hit with the budget crunch when trying to balance the cost of food with all the other expenses.

Meals are now planned more carefully than in the past. We check for coupons in the neighborhood paper, flyers, and online looking for discounts and savings. Studies are showing many of us are buying less expensive processed foods in order to save a little money, but this can be unhealthy. Some alternative healthy foods have been identified by scientists and dietitians that can help in balancing our diet as well as the budget.

First consider the tomato. They are low cost all year round and you don’t have to grow them yourself. They are already in the can with extra herbs and spices built in. Researchers at Ohio State have determined that cooking tomatoes concentrates their power to fight diseases like cancer. The lycopene found in tomatoes is a powerful antioxidant, so tomato soup, pastes, or spaghetti sauces are a cheap healthy idea.

Because meat is so expensive we can supplement the tomatoes with beans. They are a great source of protein and much cheaper than steak which is one of the most expensive foods in the store. Meatless chili comes to mind. Something else that gets overlooked in our diet is pinhead or steel oats.

These maintain all of the nutrients from the whole grain oat and are a rich source of soluble fiber, protein, and vitamins, as well as other nutrients like selenium, thiamin, phosphorous, and manganese. These will also lower our cholesterol.

Finally stock up on some cheap, dry pastas, or macaroni and cheese, to make the most of leftovers. Add some broccoli, or leftover meat, and you've got a quick and inexpensive dish.

With all the focus on obesity maybe the silver lining in these economic times is to think about portion control. Not making a meal of each food group on the plate has less calories and will promote weight loss as well as stretching the budget for groceries a little further.

Keep in mind that one portion of meat is about the size of a deck of cards, and fill up on dark greens or other less expensive side items like cooked carrots or potatoes.

Here is the link to Bureau of Labor Statistics if you would like to check out the Consumer Price Index for All Urban Consumers (CPI-U): U.S. city average, by expenditure category and commodity and service group, http://www.bls.gov/cpi

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If you are a natural body builder you know that you need a diet that is high in protein and has very specific nutrition supplementation. Whey protein helps you meet your daily protein requirements when dieting for shows. They have become staples in many training camps for years.

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat. The ion-exchanged whey protein in this product is the most bio-available for your body. This means your body can utilize the supplementation of American Whey better than other types of protein.

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A Wake Up Call To Be More Effective

I just remembered that today is my second birthday. Life threw me a curve ball when on January 8, 2007 I had a heart attack and wound up having a quintuple bypass. I really learned the importance of maintaining a healthy life style.

While family history plays an important part in heart disease, the risks can be reduced by exercising, controlling your weight, and getting the proper nutrition.

I firmly believe that is what helped me recover quicker from my heart attack.I had to change some things in my life, if I wanted to remain healthy and be there for my family, I had to take this “curve Ball” and change it into an opportunity to learn, grow, and take another path in my personal journey. I had to make choices about weight loss, my diet, the nutrition I was getting and exercising regularly.

I had take charge of my condition that was now a part of my life or let it take charge of me. I had to discover things inside myself that helped me change a setback into a positive opportunity to be better.

The habits that I changed were things I knew but let slide and needed to get back in shape mentally as well as physically. I became acquainted with Dr Coveys philosophies in the early 90’s when I attended his 7 Habits of Highly Effective People Seminars, and became a third party teacher myself. I found it inspiring to apply these habits to help me take charge of living a healthier lifestyle.

In case you have not heard of them, the habits are:
Be Proactive
Begin With the End in Mind
Put first Things First
Think Win-Win
Seek First to Understand, then to be Understood
Synergize
and Sharpen the Saw.

Physically I talked to doctors, nurses, dietitians, and other heart attack patients to set up a re-habilitation plan. Along with taking my prescribed medicine I supplement my diet with a daily 81mg aspirin fish oil, so I get more Omega 3 in my diet. It seems to be helping with keeping tryglycerides lower and I am thankful for that. I also take a multi-vitamin and vitamins C and E regularly.

So that’s my story and I think I’ll celebrate by taking a nice long walk after a healthy lunch.

Balance Your Diet For Life

The Christmas holidays have passed and as usual one of the biggest New Year resolutions is to get in better shape. When you succeed not only do you look your best but you feel better also.

Whether the goals are weight loss, tone and strengthen muscles, or increase stamina and energy, there are many valuable resources on line to help you get in shape for your wedding. One of the healthiest recommendations would be to balance a nutritious diet with supplements and exercise regimen that results in a gradual weight loss.

The basics are simple: The calories you burn have to be more than what you take in. So begin your new year with a new diet lifestyle. Determine where you are at the start, where you are going, how you are going to get there, and how you will know when you made it.

In order to get healthy for life the best advice is to change the unhealthy habits. Avoid the sweets, eat more fruits and vegetables, choose lean meats and protein, stay away from fried and fatty foods, and be sure to drink plenty of water.

Start now if you want to be ready for summer. Keep your energy up with a safe, healthy eating plan that calls for a loss of 1 to 2 pounds a week, which, for the majority of us is about 1200 calories per day. Prepare yourself for a lifestyle change, have a schedule, throw out, or give away the things that could undermine your weight loss efforts, then replenish with healthy choices.

Exercise is essential to a good weight loss program. Just dieting loses mostly lean muscle tissue instead of fat. Add exercise to your daily routine and your body will use the fat stores for fuel instead of the muscle. If you’re really serious about getting in shape for your wedding day, you need to balance healthy eating and exercise.

Some people keep a journal that includes what, how much, and when they eat, as well as what they feel.
It can help you see your eating patterns and change them as needed. Awareness is the first step in making changes.

Before and after each exercise session, it’s important to stretch. This keeps you safe from serious muscular injury, increases your flexibility and improves your overall fitness level. Start by holding stretches 20 seconds at a time.

Aerobics are another way to burn fat and complement a healthy diet. Some cardiovascular choices include walking, running, hiking, swimming, cycling, or dancing. You might try starting with 20 minute sessions, three times a week. As your endurance improves, increase your exertion level and your length of exercise time. You don’t have to do it all at once either. Twenty minutes in the morning, at lunchtime and after work is as good as a solid hour at the gym.

If you are looking to tone up there’s nothing better than resistance or weight training. Some women believe that lifting weights will leave them looking like linebackers, but that is a myth.

Actually, resistance training is the perfect complement to aerobic exercises, and is great for improving bone strength and sculpting the body. Start with relatively low weights so that you feel muscle fatigue after one set of 12 to 15 repetitions. Like the aerobics, as you build endurance, add more weight and increase the number of times you do each exercise.

After sweating and straining it’s easy to tell ourselves that we deserve a break today and crave a fast food meal with the works, large order of fries and large soda. NOT! Remember, the key to weight loss is to use more calories than you consume, so if you’ve upped exercise only to up calorie intake, you won’t get the results you’re looking for.

As you get into your program, you need to pay even more attention to what you eat. Your body becomes more efficient and relies on the vitamins and minerals in healthy foods to fuel itself and develop muscle and lean tissue. In addition to lean meats and dairy, fresh fruits and vegetables, and whole grains, add a multivitamin to your daily diet to make certain you get the nutrients you need.

You know you have reached your goal when you fit perfectly into the clothes you wore last summer. Now the next goal is to be fit for the rest of your life. Long-term weight loss is all about making healthy eating and fitness choices part of your lifestyle forever.
This doesn’t mean that you can’t ever enjoy food or indulge yourself once in a while. Just avoid getting back into unhealthy eating habits and regaining the weight you worked so hard to lose.

Why We Need Protein In Our Diet

Proteins are needed to grow, nourish and repair body cells, muscles, tissues, and organs. They also assist other bodily functions like metabolism, digestion, and producing antibodies, that fight infection. And who hasn’t heard the shampoo commercials who tell us that protein gives us healthy shining hair?

Protein needs to be balanced for us to be at our healthiest. If you don’t get enough eventually your muscles start to weaken and break down. Our daily physical activity uses up protein and needs to be replenished.

Children need additional protein to grow and build strong muscles.Many foods which supply protein do contain certain other needed vitamins and minerals, which is one reason why protein bars have become so prevalent over the years.

Protein bars are a tasty and convenient way of ensuring your body gets the protein it needs. They are especially popular for those on the go, who do not have enough time to fix meals in advance, or simply want to avoid snacking on junk foods.

MesoTech Protein bars are ideal for a snack at work, during a long journey or simply if you get hungry. Along with being high in protein, these protein bars also have adequate carbohydrates to fuel the body with nutrition and energy. They even taste a lot better than other bars I have tried.

Mouth Watering Ready-To-Drink Nutrition

Here is a ready to drink protein shake that is high in protein and great for those following a carb-controlled diet.

For athletes who take their appearance and fitness goals seriously, Nitro-Tech RTDs have what they want, high quality protein, a variety of essential vitamins and minerals, and little fat.

Get the protein you need with Nitro-Ready-To-Drink beverages (RTDs). The smooth and creamy protein shakes and fruit-flavored drinks are perfect for high-protein/carb-controlled diets.

Protein shakes come in 15 fl. oz. (444 ml) cans that are 99 percent fat-free and contain 45 grams of high-quality protein. Available in Chocolate, Vanilla, and Strawberry flavors.

Nitro-Tech RTD fruit-flavored drinks come in 20 fl. oz. (591 ml) bottles that are fat-free and sugar-free, and contain 45 grams of high-quality protein. I didn't have to mix them, and they taste even better when they are chilled.

SupplementsToGo is proud to be offering the MuscleTech line of products, and to is able to offer you this product at the lowest price around. And if you use the coupon code vip5off you can increase your savings during the holidays.

What Is Vitamin E Good For?

I have seen where low blood levels of vitamin E are linked to greater physical decline as we get older. Since the economy is in the shape it is in, it looks like I will have to extend my working years, and will need to stay active longer.

I decided to look up who may need extra vitamin E to prevent a deficiency or in diseases where vitamin E plays a role and came up with a very brief summary:

Individuals who cannot absorb fat may require a vitamin E supplement because some dietary fat is needed in order to absorb vitamin E from your intestines. These include Crohn's Disease, and Cystic Fibrosis. They may need a special water-soluble form of vitamin E.

Abetalipoproteinemia is a rare inherited disorder of fat metabolism that results in poor absorption of dietary fat and vitamin E. These Individuals may be prescribed special vitamin E supplements by a physician to treat this disorder. Ataxia and vitamin E deficiency (AVED) is also a rare inherited disorder. It is caused by a genetic defect in a liver protein. These people have such severe vitamin E deficiency that without supplements they are unable to walk (ataxia).

Very low birth weight infants may be deficient in vitamin E. These infants are usually under the care of a neonatologist, a pediatrician specializing in the care of newborns, who, evaluates and treats the exact nutritional needs of premature infants.

A study was conducted in Tuscany Italy from 1998-2000, on people between 70-80, and the findings provided a solid base that low concentration of vitamin E contributes to decline in physical function in older people between 70-80.

Preliminary research has led to a widely held belief that vitamin E may help prevent or delay coronary heart disease. Researchers have reported that oxidative changes to LDL-cholesterol (sometimes called "bad" cholesterol) promote blockages (atherosclerosis) in coronary arteries that may lead to heart attacks.

Antioxidants such as vitamin E are believed to help protect cell membranes against the damaging effects of free radicals, which may contribute to the development of chronic diseases such as cancer.

Some evidence associates higher intake of vitamin E with a decreased incidence of prostate cancer and breast cancer.

A study of women in Iowa provides evidence that an increased dietary intake of vitamin E may decrease the risk of colon cancer, especially in women under 65 years of age.
Observational studies have found that lens clarity, which is used to diagnose cataracts, was better in regular users of vitamin E supplements and in persons with higher blood levels of vitamin E.

The number of things vitamin E was associated with surprised me, and also how in the studies already done researchers cannot yet confidently recommend vitamin E supplements for the prevention of any of the issues noted because the evidence on this issues are inconsistent and limited. Even though I should probably be able to get what I need daily in a balanced diet, with my family history I choose to continue to supplement my nutrition needs with a little E just in case.

NEW Product Line Announced by World Class Nutrition

WorldClassNutrition.com in partnership with Supplements To Go, announced the availability of a new Product Line called STG Supplements. With over 25 years in the Supplement Industry, they are a name to be trusted for quality results as well as price.

World Class Nutrition is the first official online retailer of these products such as STG Whey Protein Powder, and has committed to have the best on line prices to be found anywhere on the Internet. Their customers have rated this Protein Supplement the #1 best selling and best tasting protein available.

STG Supplements got its Start in Cincinnati Ohio in the early 80's. One time gym owner and weightlifting enthusiast Joe Godar wanted to develop a line of supplements with the weight lifter, body builder, football player and serious athlete in mind.

Joe, who is now located in Cottonwood Arizona, when asked about the roll out of the new product line stated: “This is a dream that has become a reality, and I am almost at a loss for words whenever I stop to think about it”

STG Supplements have been painstakingly researched to develop the optimum nutritional product, to give sports athletes that competitive edge. STG Supplements stands behind every ingredient and every product they make. Each of their quality products will meet or exceed the labels description for potency.

Supplementstogo.com is an interactive website that allows the customer to expand much further than just buying supplements. STG also provides customized nutritional, supplemental & training advice that makes it more than just another online store. You can seek the advice of professionals that know how to get results.

Worldclassnutrition.com With 25 years in the nutritional supplement industry, they are known and trusted for effective affordable nutrition supplements at a great price. The WCN site has over 6000 products, and thousands of pages full of content and information about nutrition, fitness, bodybuilding, health, and exercise.

Year after year these two organizations have grown to be among the largest and most prestigious nutritional websites in the world. Both have also managed to accumulate several awards for customer service and internet excellence along the way.

Are you Getting Enough D?

The other day I looked at some vitamin D tablets at the Grocery Store. I noticed that they contained different levels per tablet and wondered about the recommended daily amount . Here is what I found out.

Vitamin D has gained a lot of attention over the last five years due to increased research on its role in health and disease. Researchers argue that vitamin D deficiency is wide spread and may even reach epidemic proportions. Studies suggest that in addition to its role in supporting skeletal health, vitamin D is essential in maintaining overall cellular health. T

here is now evidence that vitamin D deficiency is involved in osteoporosis, and may have a role in many other conditions as well. Concerns over vitamin D deficiency have led the American Academy of Pediatrics to revise its guidelines on vitamin D supplementation for infants and children and there is increasing pressure to do the same for adults.

Researchers are calling for a revision of the recommended intakes for vitamin D that were established in 1997 by the Food and Nutrition board of the Institute of Medicine for healthy and at-risk populations. They argue that the current recommendations are not sufficient to maintain optimal vitamin D status.

The U.S. Dietary Guidelines for Americans now recommend an increased intake of vitamin D of 1,000 IUs for at-risk populations–older adults, people with dark skin, and people exposed to insufficient UVB light, but only 400 IUs for healthy adults. Current recommended intakes focus solely on supporting bone health and do not take global cellular health into account.

Based on the new information available researchers now propose the revision of current recommendations to 1,000 IUs at a minimum for the average person.

Moore et al. conducted a study of the dietary vitamin D intakes of adults and children in the U.S. and concluded that most Americans are not obtaining adequate levels of vitamin D. Some telling examples were that among children only 53%-63% met the recommended adequate intake (AI). Similarly, less than 10% of adults ages 51 to 70 and no more than 2% of adults over age 70 met the AI.

This study used the current guidelines for comparisons rather than the proposed higher recommendations suggesting the incidence of deficiency would be higher if new guidelines are adopted.

Vitamin D toxicity is a concern with any suggested increase in intake recommendations; however, today, studies have shown that vitamin D doses of 4,000, 5,000, and even 10,000 IUs daily for up to 16 weeks and 50,000 IUs daily for up to 8 weeks are safe.

After I came home I looked online and found these supplements. These will provide you with better support for your nutritional needs.

Microwaves, Plastic and Cancer

Here’s the thumbnail version first.

1. No plastic containers in micro.

2. No water bottles in freezer.

3. No plastic wrap in microwave.

And now the rest of the story …

Johns Hopkins recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer.

Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle Hospital was on a TV program to explain this health hazard.

He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body.

Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper.

It's just safer to use tempered glass, Corning Ware, etc. A while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food.

Cover food with a paper towel instead.

Cancer Update from John Hopkins about Cancer and Supplements

A friend of mine in Atlanta Georgia sent me some information she just received, and I thought it’s worth passing along.

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply

CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like Nutrasweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soya milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water- best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrified and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells.Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un forgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

Things to consider about Nutrition and your Diet (Pt. 1 of 2)

Here is quick list of things to consider when you have some spare time.

1. Is Vitamin D important to my nutrition?

A review of 63 observational studies of vitamin D and cancer concludes that boosting daily intake to 1,000 international units (IU) might reduce the risk of colon, ovarian, breast and possibly prostate cancer. That’s more than the current Institute of Medicine recommendation for vitamin D, which ranges from 200-600 IU daily depending on age, though only half the safe upper limit set by the institute. Because it’s difficult to get that much vitamin D from food alone, this target can likely be best achieved through supplements.

How much Vitamin D should I include in my diet?

Adults - 2.5 mcg Infants and children - 5.0mcg

2. What is Folic Acid?

Also known as Vitamin M, Folacin and Folate are forms of the water-soluble Vitamin B. These occur naturally in food and can also be taken as supplements.

3. Is it nutritionally healthy to become a vegetarian or vegan?

More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need. Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.

4. Is “lite” food really better for me?

Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind. In a finding that challenges official advice, researchers have shown that fruit and vegetables contain up to 40 per cent more nutrients if they are grown without chemical fertilizers and pesticides. Organic milk contains 80 per cent more antioxidants -substances which reduce the risk of tumors and life threatening problems. Organic produce also had higher levels of iron and zinc, vital nutrients lacking in many people's diets.

5. Is it better to buy fruits and vegetables fresh or frozen?

When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

Ever Have a Maalox Moment?

OK, TGIF. Let’s eat. Good Mexican meal, with fried chips dipped in a salsa made with tomatoes and peppers, and a margarita, maybe even a Screwdriver, great time. About 2:30 AM, everything churned up into one big acid lake, and it’s off to the refrigerator for some milk. I’m not eating Mexican anymore.

Now it’s Saturday, friends want to go to dinner. No way if we eat Mexican, I’m out. Had a case of indigestion that felt like I would self immolate. My throat was on fire.

Fine we’ll go Italian. Great, we’re there. I’ll have wheat pasta and rolls with butter, tomatoes in the sauce, and red wine… Deja Vu … About 2:30 AM, everything churned up into one big acid lake, and it’s off to the refrigerator for some milk. Now I’m not eating Mexican, or Italian anymore.

Who knew that I should avoided the tomatoes, wheat, and bad oils, and that since the liver is most active from 2:00 to 3:00 AM, this is often when problems occur? I do now, but I still like what I like.

What to do?

I found a couple of options, AbsorbAid Powder For Quick Digestion, and AbsorbAid will help digest every food group. It has been scientifically proven to enhance the absorption of vital nutrients up to 71%, and Now Foods Calcium/Magnesium 500/250 mg, tablets. which cost less and the serving size to get 1000mg of calcium in carbonate form and 500mg of magnesium oxide is only two tablets. For relief all day long, take one with breakfast and/or lunch and a couple before bed.

Heart burn, or acid reflux, or GERD, occurs when muscles of the lower esophagus do not function properly. This causes food and acids from the stomach to leak back, or reflux, into the esophagus. The most frequent symptom of heartburn can be aggravated by foods, certain medications, and other factors.

Here are some other suggestions to improve your heartburn symptoms.

Don't go to bed with a full stomach. Eat meals at least 2 to 3 hours before lying down. This gives food time to digest and empty from your stomach, and acid levels a chance to decrease before putting your body in a position where heartburn is more likely to occur.

Don't overeat. Cut the size of portions at meal times, or try eating four to five small meals instead of three large ones.

Eat slowly. Take time to enjoy eating, don't rush. Try putting your fork down between bites.

Wear loose-fitting clothes.

Avoid heartburn triggers. Stay away from foods and beverages that trigger your heartburn symptoms (for example, onions, peppermint, chocolate, caffeine-containing beverages such as coffee, citrus fruits or juices, tomatoes, or high-fat foods). A good way to figure out what foods cause your symptoms is to keep a heartburn diary.

Shed some pounds. If you are overweight, losing weight can help relieve your symptoms.

Stop smoking. Nicotine, one of the main active ingredients in cigarettes, can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach, preventing the acid-containing contents of the stomach from entering the esophagus.

Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol.

Keep a diary or heartburn log. Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.

If your heartburn is worse when lying down:

Raise the head of your bed so that your head and chest are higher than your feet. You can do this by placing six-inch blocks under the bed posts at the head of the bed. Don't use piles of pillows to achieve the same goal. You will only put your head at an angle that can increase pressure on your stomach and make your heartburn worse.

Eat earlier. Try not to eat for at least three hours before you go to sleep.

If your heartburn worsens after you exercise:

Time your meals. Wait at least two hours after a meal before exercising. If you work out any sooner, you may trigger heartburn.

Drink more water. Drink plenty of water before and during exercise to prevent dehydration.