March 3 - Does Diet Soda Make You Fat?

How many of you have chosen diet soda because you thought it was the healthy choice? Lots of hands going up! Now those with their hands up, how many of you have heard someone say or said yourself, "I'm on a diet so I better choose the diet soda", or "I can drink as much diet soda as I want because its calorie and sugar free." Lots of hands still up. (Now put them down, you look silly waving your hands at a screen)

Well here's the bad news. There is evidence to prove that diet foods can actually cause you to gain weight.

Did you know that it is NOT the number of calories you eat and drink every day that causes you to gain weight? It is actually your body’s HORMONAL RESPONSE to the calories you ingest.

In the case of diet soda there are no calories, but the chemicals you are drinking trick the body into believing it’s eating something sweet.

Let’s take Aspartame for example (found in Diet Coke). This chemical actually blocks your brain’s production of serotonin (controls mood and appetite amongst other things).

And what does your body do when it is suffering from low serotonin levels? It tells your body to go and get some of the foods that it knows will stimulate the release of the chemical.

So sugar free sodas are actually fueling your sugar and junk food cravings.

March 2 - Aspartame - What You Don't Know Can Hurt You

I want to share with you info from an article from Dr. Merola that I think sums up nicely the effects of aspartame.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame:(2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you can see, that is exactly what it is.

More info to come on why you should not be consuming this terrible chemical.

March 1 - Aspartame - What Is It?

NutraSweet® is the NutraSweet Company's brand name for the low-calorie sweetener aspartame. It is used to sweeten a variety of foods and beverages and is about 200 times sweeter than sugar.

Studies conducted with taste-test panels show that aspartame's taste is very similar to the taste of sugar. In addition, aspartame has the ability to intensify and extend fruit flavors, such as cherry, strawberry and citrus flavors such as orange, in foods and beverages. For example, aspartame makes chewing gum taste sweet and more flavorful longer than sugar-sweetened gum.

Aspartame (L-a aspartyl -L-phenylalanine methyl ester) was discovered in 1965. After more than 100 scientific studies were conducted and reviewed, it was granted approval for use by the U.S. Food and Drug Administration in 1981.

First detail to note: it took FDA 16 years to be approved. Second detail to note: this chemical is 200 times sweeter than sugar. Third detail to note: this is not a natural substance. It's processed.

I will talk a lot about Aspartame and other chemical ingredients in the food we eat. But for now, your homework is to go through your cupboards and refrigerator and look for all products containing Aspartame. Over the next few days I will tell you why you should think twice before you eat them.

February 28 - HFCS & Obesity

I was looking through many articles relating high fructose corn syrup and obesity. This was one of the most simple and to the point articles I found. Some things are just plain and simple!

First some background. HFCS first came about in teh late 1950's when a couple of scientists developed an enzyme called glucose isomerase that had a unique property; it had the ability to convert the glucose in corn syrup into fructose. (HFCS today contains approximately 55% fructose and 42% glucose; sucrose, or table sugar, contains approximately equal amounts of fructose and glucose).

Moreover, the fructose in HFCS is unbound and “ready for action,” while the fructose in sucrose is chemically bound to glucose molecules. In its latter form, fructose must first be split off from glucose before it can be utilized by the body. In a sense, the fructose in HFCS is on a “fast track” for absorption and use.

The Princeton researchers took two groups of laboratory rats; the first group was given water sweetened with HFCS while the water given to the second group was sweetened with sucrose. The concentration of HFCS was approximately 50% of what is typically found in commercial soft drinks, while the concentration of sucrose was equal to a typical can of soda pop. Both groups were fed the same number of calories overall. They found that the rats that were fed HFCS gained significantly more weight compared to their cohorts.

In a second experiment, the Princeton group looked at possible long-term effects of HFCS. They found that after 6 months, rats that were fed HFCS showed not only weight gain, but also elevated serum triglycerides and increased abdominal fat deposition. This is reminiscent of something called metabolic syndrome, which in humans increases the risk of heart attack, stroke, and diabetes.

In addition, the male rats gained a huge amount of weight; after 6 months, they were 48% heavier than their non-HFCS fed counterparts.

Enough said!

February 27 - How Much High Fructose Corn Syrup Are You Consuming Daily?

So I wanted to post a list of all the foods that contain HFCS. Well to my surprise there was really no list anywhere on the internet. Then I came across an article written by a woman who was searching for the same list and couldn't find it - so she created her own.

Needless to say the list is LONG! I'm not even going to attempt to take up the space to list it here. But please visit this website to look at the list. Make a note of what on the list lives in your cupboards.

Click here for list

Now go clean out your cupboards!!

February 26 - High Fructose Corn Syrup = Mercury

Almost half of tested samples of commercial high-fructose corn syrup (HFCS) contained mercury, which was also found in nearly a third of 55 popular brand-name food and beverage products where HFCS is the first- or second-highest labeled ingredient, according to two new U.S. studies.

HFCS has replaced sugar as the sweetener in many beverages and foods such as breads, cereals, breakfast bars, lunch meats, yogurts, soups and condiments. On average, Americans consume about 12 teaspoons per day of HFCS, but teens and other high consumers can take in 80 percent more HFCS than average.

"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered.

Look at the ingredients of the food you are buying. If it contains HFCS just say no!

February 25 - Benefits of Oregano? I Was Surprised Too

Oregano is known to have strong antibacterial properties, perhaps as a result of the volatile oils the herb contains. Some of these powerful volatile oils include thymol and carvacrol. Both of these substances have been shown to inhibit the growth of many kinds of bacteria, including some that cause serious food borne illnesses.

Mexican researchers have even studied oregano as a treatment for the common bacteria disease known as giardia. This common amoeba is common throughout the world, and it can cause serious illness in those afflicted. In one study, oregano proved to be more effective at treating giardia than the commonly prescribed drug tinidazol.

The health effects of oregano do not stop with its antibacterial properties, however. Oregano is also a powerful source of many antioxidant vitamins. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as perhaps slowing down the aging process.

Oregano has been shown to have over 42 times the antioxidant activity as apples, 30 times higher than potatoes and 12 times more than oranges. As a matter of fact, ounce for ounce oregano is thought to be one of the most antioxidant dense of all foods.

Who knew? Pass the oregano please!

February 24 - Avocado = Superfood!

Avocado is more than just a tasty treat to be enjoyed in guacamole--it makes a hearty satisfying meal when eaten alone, in salads, and in other dishes. Most people who transition from a standard American diet to a vegan diet with avocado, nuts and seeds don’t miss the animal foods because raw vegan plant fat is so satisfying as well as more nutritious than cooked fatty animal foods!

If your goal is to reduce your consumption or transition completely off of meat and dairy, avocado may be the perfect way to satisfy your natural cravings for creamy nourishment.

February 23 - High Blood Pressure - The Answer Could Be Celery

So even living a healthy lifestyle sometimes our bodies are prone to problems arising. One of the issues Joe (my husband) has been battling on and off is high blood pressure. Of course meds are the last resort in our lifestyle so we have been visiting some natural remedies. And amazingly in the few days he has been juicing celery daily his blood pressure has dropped dramatically. Each morning he juices two bunches of celery, adding an apple for taste and it has kept his blood pressure down. It is the only thing he has changed so it must be what has made the difference.


Here are some other health benefits of celery:

Acidity: The important minerals in this magical juice effectively balance the body's blood pH, neutralizing acidity.

Athletes: Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals.

Cancer: Celery is known to contain at least eight families of anti-cancer compounds. Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the action of prostaglandins that encourage the growth of tumor cells. And coumarins which help prevent free radicals from damaging cells.

Cholesterol: This humble pale juice has been shown to effectively and significantly lower total cholesterol and LDL (bad) cholesterol.

Colon and stomach cancer: The phytochemical coumarins prevent the formation and development of the colon and stomach cancers.

Constipation: The natural laxative effect of celery helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.

Cooling: During dry and hot weather, drink a glass of celery juice two or three times a day, between meals. It wonderfully helps to normalize body temperature.

Diuretic: The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid.

Inflammation: The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Kidney function: Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.

Lower blood pressure: Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.

Nervous system: The organic alkaline minerals in celery juice has a calming effect on the nervous system, making it a wonderful drink for insomniacs.

Weight loss: Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.

Urinary stones, breaking of: The diuretic effect of celery juice also aids the breaking and elimination of urinary and gall bladder stones.

You can expect many more healing benefits from celery juice as you consume its natural sodium.

So grab a stalk and enjoy!

February 22 - An Apple a Day!

The old saying "An apple a day keeps the doctor away" has a lot of merit. Here are some benefits of this delicious fruit.

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

February 21 - Cashew vs Peanut Butter

When looking for a spread for your sandwich, reach for cashew butter instead of peanut butter. There is more protein and less saturated fats in cashew butter. Cashew butter is an unprocessed food while peanut butter is mixed with salt, hydrogenated vegetable oils, sweeteners, and dextrose.

Cashew butter is a healthy choice for a snack. Eat with crackers, veggies or just plain out of the jar.

February 20 - Skip Rope Not Meals

Skipping meals may seem like the quickest way to lose weight, but it could do more harm than good. Think of your metabolism as a fat-burning machine; if you don’t give it the fuel it needs, it’ll stop working. And that’s just what happens when you skip meals, especially breakfast. Eating breakfast in the morning jump-starts your metabolism. Then, eating several small meals during the day keeps it running. Skipping meals causes your body to go into fasting mode and slows down your metabolism, while causing your body to hold onto the fat it has stored. Plus, research shows that skipping one meal can cause you to overeat at the next. So, not only are you slowing your metabolism, you’re actually eating more calories. No wonder you’re not losing weight!

February 19 - Fat, Protein & Carbs - Oh My!!!

Everyone knows they should eat a well balanced diet. But with all the talk of low carb diets and eat more protein, it can be confusing to figure out what exactly well balanced is.

Here a general guideline for selecting your foods:
57% Carbs
30% Fats
13% Protein

Now, of course the fats should be good fats (like olive oil, nuts, etc). And the carbs should be from fruits and vegetables as opposed to breads and pastas. And the proteins should be lean.

Try to proportion your plates accordingly. And journal, journal , journal!

February 18 - Not Every Calorie is Equal

While it is important to know how many calories you consume in a day, it is more important to see where the calories are coming from. The calories in two chocolate chip cookies are about the same as the calories in an apple but of course it would be better to eat the apple. So while journaling is a useful tool and will help you reach your goals, you should journal the details of what you eat and not just the calorie intake.

Remember, to lose a pound a week you need to cut out or burn an extra 500 calories a day.

February 17 - Let's Talk Injuries

No one likes to get hurt. And if you are careful and diligent injuries won't be a part of your workouts as a regular thing. But sometimes accidents happen. When you suffer an injury, tend to it immediately. And give yourself plenty of recovery time. Don't try to hurry up the process. The body needs time to heal. Give it the time it needs.

I'm speaking from experience now as an injury last night has left me out of commission for an undetermined amount of time. So for the next few weeks we will be visiting the subject of nutrition and supplementation and we will revisit the "Days of Movement" after I have a full recovery.

Hang in there as will I!

February 16 - Battling Ropes

If you haven't seen these, I have to ask what rock have you been under. These battling ropes are a tremendous workout. Cardio & muscle building all in one. And it is a challenge!!!

New at Serenityfit!!

15 minutes of Battling Ropes
(1 minute on, 1 minute off)

Calories burned: 145

February 15 - Time to walk the dog

Thought this pic was too cute to not use!! But I do walk my dogs on a leash. And since it is something that happens in my house everyday - twice a day, I thought I would check out the calories burned.

15 minute Dog Walk

Calories burned: 96

February 14 - Twister Anyone!!!

A childhood fav of mine - Twister! Silly but fun. Had to try it to see how many calories burned in an hour of play time.

1 hour of Twister

Calories burned: 343

February 13 - Who Needs a Stairmaster?

Who says you need a Stairmaster to get the benefits of walking the stairs. I spent 30 minutes walking the stairs at my house (I live in a 3 story townhouse so no shortage of stairs there). And it became a game as my dogs joined in, thinking they were chasing me. Too cute!!! And what a workout!! Amazing!

30 minutes walking up and down stairs at my home

Calories burned: 396

February 12 - Practice Your Downdog

Not only is yoga great for fitness for your mind, as it helps you get centered, focused and reduces stress but it is a great way to burn calories. Just practice a basic sun salutation for one hour with a brief savasana at the end will do for a great calorie burn. And you'll feel relaxed afterwards.

1 Hour Yoga
Calories burned: 405

Namaste

February 11 - Dance, Dance Revolution

This is the only XBox game that lives in the Po's house. We actually bought the XBox just for the DDR game for Meghan. So I dusted it off and put it to use and I forgot how fun this game is . I will definitely be revisiting this as an exercise program.

DDR for 1 hour

Calories Burned - 893

February 10 - Dancing The Calories Away!

I have to admit I'm not much of a dancer but so many people love Zumba and love dancing and it is great cardio. So I sucked it up and spent an hour groovin'. The results were quite amazing to me.

1 hour of constant dancing
Calories Burned: 829

February 9 - Video Games Can Be A Good Workout (& Fun)

Our family has never been big on video games (never really time to spend playing them). But I wanted to see if these interactive games were a good way to burn calories.

Results - Not Bad!!!

1 Hour playing various games on the Wii

Calories burned: 643

February 8 - Skip Your Workout? - No! I Mean Skip For Your Workout!

Not skipping the workout today, but skipping is the workout.

So much fun!!! Find an open space and skip from one side of the room to the other. Let yourself go and feel the freedom of being a kid. It was very freeing and simply fun.
And as it turned out, a great way to burn calories.

20 mins
Calories burned: 292

February 7 - RECESS!!!

One of the problems with working out is adults think of it as work. But exercise can and should be fun. So I challenge you to visit exercise for the next few days the way a kid does. Think of it as recess.

So for the next two weeks I am going to play at exercise and record the results.

Today is JUMP ROPE DAY!!

20 mins
Calories Burned - 268

February 6 - Take a Walk

When looking for ways to get in shape sometimes we forget the simplest things. Walking is a great workout for many reasons.

Walking is not only great exercise but it can be used as a time to reflect and reduce your stress. It can also be a fun activity to do with a friend.

The benefits of walking are not news to you, I'm sure but here's a reminder.

Benefits of walking 30 mins a day:

• It reduces your risk of dying from heart disease or stroke
• It lowers your risk of diabetes
• It lowers high blood pressure
• It protects against falling and bone fractures in older adults
• It may help protect against certain types of cancer, such as breast cancer
• It increases the number of calories your body uses, which helps to control your weight
• It helps control joint swelling and pain from arthritis.

1 Hour of walking (4 miles) - Calories Burned: 437

So take a walk today

February 5 - Here's a Reason to Enjoy Your Housework

No one likes to do housework, but it is a necessary evil. So why not look at the bright side. House work can be a great way to burn some extra calories.

I spent 3 hours deep cleaning my kitchen; floors, cabinets, stove/oven, refrigerator, windows, and basically every surface in the room. And while I was very tired at the end of the cleaning frenzy, I was very pleased to find my calorie burn for the activity.

Total calories burned: 1200

Woohoo! After seeing that I didn't mind the work so much. And my kitchen is spotless!!!

February 4 - Rebounding

No matter how many calories you burn rebounding, I would encourage you to do it because it is simply FUN!

Let your inner kid take over and enjoy yourself jumping on this mini trampoline. There are workouts you can do with your rebounder but even if you simply spend 15 minutes jumping on it the benefits are so great.

Calories Burned in 15 minutes: 80

Benefits of rebounding:
- 68% more efficient than jogging (NASA, Journal of Applied Physiology 49(5): 881-887)

- Fights fatigue by strengthening the glandular system to increase the capabilities of the thyroid gland, the pituitary gland and the adrenals.

- Rebounding has a natural analgesic effect on the body which helps to relieve joints and pain in the neck, back, and head through the increase of circulation and oxygen flow.

- Conditions and strengthens the heart which allows the resting heart to beat less often. This in turn sends a stronger surge of blood through the veins.

- It provides an extremely effective 'no impact' exercise - especially important for those with less mobility or undergoing rehabilitation.

- Rebounding has been found to lower elevated cholesterol and triglyceride levels.

- It increases metabolism which assists the body in burning more calories.

- One of the primary causes of aging is the declining performance of the heart and circulatory system. Rebounding is incredibly effective in increasing the performance of both the heart and the circulatory system and thus slows the aging process.

- Rebounding specifically stimulates the flow of lymph fluid through the lymphatic system. The change in gravitational forces allows for greater blood flow and this increases the amount of waste and toxins flushed from the body. Rebounding can increase lymph flow by up to 15%!

- Rebounding has also been found to enhance digestion, relaxation, sleep patterns, nerve impulses and muscle fiber.

- Blood pressure can be significantly reduced by rebounding. This is achieved by boosting the muscle tone of the middle arterial muscles and the improvements to the circulatory system.

So get jumpin' today!

February 3 - TRX Training

TRX Training is a new phenomenon at Serenity and let me tell you it ROCKS!!!

TRX is a comprehensive body workout. It is appropriate for all fitness levels. And the best thing is it allows you to challenge yourself as you choose the intensity of your workout based on the angles of your body during the workout.

It is truly one of our favorite classes at Serenity.

One of our clients, Michelle, tracked her calorie burn during one of her TRX training classes recently and I'm so excited to post it.

Total calories burned: 1133 -WOW!!!

TRX ROCKS!!!!

Get to a class now!!!!!!

February 2 - Let's Bowl!

I don't know if it's a southern thing, but growing up bowling was a regular activity for my family. I loved it. I don't do it often anymore but I thought I'd revisit it for this project.

So Joe and I had a bowling date. We bowled two games each. It took about 40 minutes (which I thought was fast).

Total Calories Burned - 300

And FYI I bowled a 140 and a 150 game! Woohoo!!

February 1 - The Beginning of 28 Days of Movement

For the entire month of February I will participate in a different activity and record the calories burned. Some of the days it will be exercise and some days it will be a regular daily activity.

I thought it would be fun to make the first entry about an activity that I know everyone will love (well most everyone). Shopping!

Meghan and I took off to run errands. A shopping trip to Target, Staples and BJ's that took 3 hours.

Total Calories Burned: 770

Didn't reach my target heart rate but I kept moving. To add to the experience I parked further away from the buildings and pushed the cart.

So when you are shopping you can feel good about burning a few extra calories.

January 31 - Top Health Tips

Found this great article about Top Health Tips and wanted to share:

JOSEPH ZUCKERMAN, MD
Professor and chairman of the Department of Orthopedic Surgery at NYU Langone Medical Center

1. The best habit to adopt is daily exercise. But don’t perform the same exercise every day. Have three or four different regimens, and rotate through them.

2. The simple act of taking a daily “baby” aspirin (81 mg) can decrease the chance of heart attack, stroke and other serious health problems in higher-risk patients. But always check with your doctor.

3. The key is to achieve balance between work and your personal life, because when all is said and done, your legacy is your family and the people you love.

4. Get a physical in 2011! And those who have had regular checkups should not stop!

PASCAL GOLDSCHMIDT, MD
Dean of University of Miami Miller School of Medicine

5. Happiness is the least known health tip. It’s not that unhappy people will always live shorter lives. But when an individual has a happy life that is well balanced with family, love, a great career and interesting hobbies, they will live longer.

6. My best advice: Restrict your calories. You can make up all the stories you want about different diets, but the only thing that truly counts is how many calories you eat a day.

JAMES BECKERMAN, MD
Cardiologist and WebMD resident cardiology expert

7. Wellness is a verb. Think of health not as a target, but as a journey that has no end.

8. Avoid smoking. That’s something we all know about and give lip service to, but it’s just truly devastating what smoking can do to people, and yet amazing what quitting smoking can do to people.

PAMELA PEEKE, MD
Author, spokesperson, professor, and nutrition and fitness correspondent for Discovery Health Channel

9. Laugh a lot—why? It will put you in the right mood to not take life so seriously. We spent years studying cortisol, and when you laugh stress hormones plummet.

10. Have a rich social life.

11. Take a mini-chill. Hubert Benson, founder of Harvard’s Benson-Henry Institute for Mind Body Medicine, taught me to incorporate mini meditations throughout the day. It allows the mind and body to have a moment to just turn it off.

12. Avoid toxic stress—meaning any stress with feelings of helplessness, hopelessness and defeat.

13. Use your head. The secret to living a healthy life starts with a healthy mind that must be maintained throughout your life. It’s gotta be worked.

These tips are a great way to end the first month of 2011!

January 30 - Oh! My Aching Back!

Statistics show that two-thirds of U.S. adults will experience back pain in their lifetime.

In your day-to-day activities, are you putting unnecessary strain on your back? Here are some ways to protect your back and relieve back pain:

* Stand up straight. Good posture will relieve pressure from your lower back.

* Stay fit. Exercise is important for keeping your muscles strong and maintaining a healthy weight. Being overweight puts more of a strain on the back. People who exercise infrequently also are more prone to back injury because their muscles are not accustomed to the exertion.

* Have an ergonomic work area. Your chair should support your lower back and help you maintain good posture. If you work on a computer, the screen should be positioned so that you do not have to tilt your head up or bend your neck down to see it. Sitting in the same position for a long period of time also strains your back. Get up from your desk and walk around several times a day.

* Evaluate your mattress. A mattress that is too soft or too firm can be a major culprit in back pain. Flip your mattress several times a year to keep it from wearing out in the spot where you sleep.

* Lift properly. Keep your back in its natural position and bend your knees. Do not twist your body or bend at the waist while lifting. If something is too heavy, do not lift it by yourself; ask for help.

* Try yoga. Yoga involves special stretching exercises that will loosen the muscles in your back.

* Use a pain relieving patch. The Absorbine Jr. Back Patch, for instance, was developed to target back pain with deep, penetrating heat. The blend of menthol, camphor and eucalyptus oil goes straight to the point of pain to relieve back spasms and muscle aches. According to the manufacturer, it relieves chronic back pain for up to eight hours.

It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

January 29 - Still Smoking?!

The latest survey shows that 20% of kids between the ages of 13 and 17 light up, a figure that has generally held steady since 2003. And 20% of adult in this country still smoke. It is mind boggling to me with all of the information that is out there about the health risks associated with smoking that people are still doing it.






If you need a list of reasons to quit here is a short one:

• Smoking makes your skin look bad -Because smoking restricts blood vessels, it can prevent oxygen and nutrients from getting to the skin - which is why smokers often appear pale and unhealthy. Studies have also linked smoking to an increased risk of getting a type of skin rash called psoriasis.
• Smokers have bad breath - Cigarettes leave smokers with a condition called halitosis, or persistent bad breath.
• Smokers' clothes and hair smell bad - Bad-smelling clothes and hair. The smell of stale smoke tends to linger - not just on people's clothing, but on their hair, furniture, and cars. And it's often hard to get the smell of smoke out.
• Smoking reduces athletic performance - People who smoke usually can't compete with nonsmoking peers because the physical effects of smoking (like rapid heartbeat, decreased circulation, and shortness of breath) impair sports performance
• Smokers have greater risk of injury and slower healing time -Smoking affects the body's ability to produce collagen, so common sports injuries, such as damage to tendons and ligaments, will heal more slowly in smokers than nonsmokers.
• Smoking increases risk of illness - Studies show that smokers get more colds, flu, bronchitis, and pneumonia than nonsmokers. And people with certain health conditions, like asthma, become more sick if they smoke (and often if they're just around people who smoke). Because teens who smoke as a way to manage weight often light up instead of eating, their bodies also lack the nutrients they need to grow, develop, and fight off illness properly.

All of these reasons along with risk of cancers, and other life threatening illness should be enough to convince you to quit.

So make today the day you decide to quit!!

January 28 - Garlic Isn't Just for Keeping the Vampires Away

Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

Garlic is regarded as one of the most effective remedies to lower blood pressure. The pressure and tension are reduced because it has the power to ease the spasm of the small arteries. It also slows the pulse and modifies the heart rhythm, besides relieving the symptoms of, shortness of breath and the formation of gas within the digestive track.

Garlic is one of the most beneficial foods for the digestive system. It exercises a beneficial effect on the lymph, aids in elimination of noxious waste matter in the body. It stimulates peristaltic action and the secretion of the digestive juices. Crushed cloves of garlic may be infused in water or milk and taken for all types of disorders of the digestion. It has an antiseptic effect and is an excellent remedy for infectious diseases and inflammations of the stomach and intestine. The oil of garlic is absorbed into the alimentary tract and is eliminated partly through the urine.

Garlic has also been used successfully for a variety of skin disorders Pimples disappear without scar when rubbed with raw garlic several times a day. Even very persistent form of acne, suffered by some adults, has also been healed with garlic. The external use of garlic helps to clear the skin of spots and pimple, and boils. The process is further helped by taking the garlic orally also, to purify the blood-steam so as to secure a long term clearance of the skin. A regular course of three garlic capsules per day should help to clear minor skin infections quickly.

Garlic has antibacterial, antiviral, and anti-fungal activity' It may work against some intestinal parasites. Garlic appears to have roughly 1 % the strength of penicillin against certain types of bacteria. This means it is not a substitute for antibiotics, but it can be considered as a support against some bacterial infections. Candida albicans growth is inhibited by garlic, and garlic has shown long-term benefit for recurrent yeast infections.

More than 250 publications have shown that garlic supports the cardiovascular system. It may lower cholesterol and triglyceride levels in the blood, inhibit platelet stickiness (aggregation), and increase fibrinolysis-which results in a slowing of blood coagulation. It is mildly antihypertensive and has antioxidant activity.

Garlic is truly a superfood. Eat it daily for good health

January 27 - Make Time for Down Time

Our daily lives are crammed pack with appointments, activities, errands and our jobs and responsibilities. More often than not we are expected to multi-task and even manage to be in two places at once. The pressure we put on ourselves to over achieve is tremendous.

And it can even be worse for our kids. With school, sports, scouts, church activities, and family responsibilities our kids schedules are insane.

It is so important to step back and take some time off from all of the insanity of the daily grind. Being on the move constantly all day long can take its toll very quickly so it is important to take the time to stop and smell the roses.

Here is some suggestions for some down time activities:

• Read a book
• Write a letter to a family member or friend
• Watch a movie
• Meditate
• Sit outside and just take in nature

Whatever you choose to do or do nothing at all, do it often. Down time is a great way to recharge.

January 26 - You Gotta Squeeze Some Lemons

You will hear me talk about the benefits of detox often. I believe everyone should do some form of a detox at least every couple of months.

This simple concept of detox is to achieve these aspects:

• Reduce the amount of toxins and pollution into our body to lessen the burden against the detoxification organs
• Promote healthy eating, nutrition and supplementation to help our body effectively clear the toxins

Great Benefits of Detox:

• Improve our Immune Function
• Scavenge free radicals and eliminate toxins
• Strengthen body’s fight against cancer cells and generate healthy cells in our body
• Cleanse mucous, congestion, fermentation, inflammation in our digestive tract
• Purify our blood
• Reform our lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

One of the simplest things you can do on a daily basis to detox is drinking warm lemon water in the morning when you wake up. Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions.

Squeeze the juice of half of a lemon into warm water and drink daily.

Enjoy!

January 25 - Take A Deep Breath

In a 2005 review and analysis of several studies, Richard Brown, MD and Patricia Gerbarg, MD reported that yogic deep-breathing techniques were extremely effective in handling depression, anxiety, and stress-related disorders. These techniques can serve as an excellent adjunct to conventional medical treatment — or in some cases as a suitable substitute — in treating myriad psychological disorders, as well as eating disorders and obesity.

Deep breathing involves flexing your diaphragm while taking deep, even breathes. When done correctly deep breathing can be therapeutic and have noticeable health benefits. With enough practice it can even become your standard way of breathing. Deep breathing is very often used as therapy for problems like hyperventilation and anxiety disorders. By simply adding a few minutes of deep breathing here and there through your day you can greatly increase your health while decreasing your stress.

How does deep breathing help your general health? Well first off it can reduce stress. When stressed people have the tendency to take shallow breathes. Some studies can shown that a fast breathing rate is linked to high blood pressure To relax you do the opposite. In the same vein of thought it can help to clear and focus your mind. Deep breathing can increase your energy level and helps turn off racing thoughts.

Deep breathing also releases endorphines into the system. These are our bodies natural painkillers. This can help relieve general aches and pains, as well as help ease problems with sleeplessness. Deep breathing also relaxes muscles, a major cause of neck, back and stomach pains. Some studies have shown that deep breathing can also benefit asthma sufferers. This is partly because deep breathing can strengthen weak abdominal and intestinal muscles, and who doesn’t want that?

To try deep breathing you must draw air into the lungs while expanding the stomach rather than your chest. Sit or lie down somewhere quiet and get comfortable. To be able to feel the difference between your regular breathing and the deep breathing you can place one hand on your stomach and the other on your chest. This will let you feel when you are breathing correctly.

Yoga practices incorporate deep breathing (or pranayama) into the exercise. So while yoga has many other health benefits, one of the best is it will help you with learning to breathe correctly.

So take a deep breath today!

January 24 - 16 Weeks to Swimsuit Weather

Okay ladies, swimsuit weather is 16 weeks away. Will you be ready? Start making your plan now. Evaluate where you are right now and set your goals.

Remember for every pound you lose per week, you have to cut out 500 calories a day. The best plan is to combine movement and cutting calories. But be sure you are doing it in a healthy way.

Here are some tips to begin your weight loss:

1. Do not drink soda or any sugary drinks. Drink only water.

2. Stay away from fast food.

3. Do not snack between meals. If you do get the munchies, limit what you eat to fruits and veggies (except carrots).

4. Eat protein with every meal.

5. Exercise 6 days a week. Even if it is just a walk on 1 or 2 of those days, get moving.

6. Limit alcohol consumption.

7. Stop eating white flour or sugar.

8. Get plenty of sleep.

9. EAT BREAKFAST EVERY DAY!!

10. Make yourself accountable to someone for keeping your plan on track. A friend, spouse or personal trainer, whom ever will keep you moving and on track.

The countdown begins!!!

January 23 - Why is Yoga Good for You?

Yoga is not only a great physical workout but it is therapeutic. Yoga combines fitness for the mind, body and spirit - a total body workout. Yoga helps you become more aware of your posture and body alignment. It improves your flexibility and also helps you deal with stress.

What can yoga do for you?

The physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.

The mental benefits: Helps you relax and handle stressful situations more easily. Teaches you how to quiet the mind so you can focus your energy where you want it to go - into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.

The spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of "oneness."

Anyone can do yoga-no matter how young or old you are, whether you're a couch potato or a professional athlete. Size and fitness level do not matter because there are modifications for every yoga pose. The idea is to explore your limits, not strive for some pretzel-like perfection.

I expect to see you at a yoga class soon!

January 22 - Juice It!

Juicing is a great way to get your daily servings of fruits and vegetables. It is so healthy provides high quality nutrition.

Well, there are 3 main reasons why juicing is so beneficial :

1. The juice requires hardly any digestion, so all its nutritional goodness gets rapidly into your system.
2. When you juice, you use more fruits and vegetables than you could actually eat. As a result, you are drinking a densely packed amount of vitamins, minerals and other plant-based nutrients.
   
3. Liver detoxification

Below are some of the many health benefits of juicing :

Improving the cardiovascular system and heart health:

• Both antioxidant vitamins C and E prevent the damaging effect of free radicals on artery walls. They prevent blood from sticking, clotting, becoming toxic as well as helping to lower triglycerides levels (Here is more info about. Good to great levels of vitamin C can be found in most vegetables and fruits. For the health benefits of juicing vitamin E you can use blackberries, kiwi, asparagus and spinach in your juicer recipes.
  
• Potassium and magnesium are essential for proper heart function and a regular heart beat. Blackberries are a good source for both these minerals.
  
• Additionally, as we know, being overweight plays a fundamental role in developing heart disease, so its good to take some common sense and a realistic approach on how to lose weight and maintain a healthy weight.

For more info on the benefits of juicing, visit this website:
http://www.bestofjuicing.com/