Power By Choice

Running from the dogs for years.

2012-02-14T14:00:00.000-07:00

Have you ever been confronted by a dog that lives around the block and you have been avoiding this dog for a long time because it's scary, it barks and growls at you every time you see it?

You do everything possible to avoid confrontation and walking past this dog every chance you can. You will take a look to see if this dog is out there around the corner and if it's out you will go out of your way to go the other direction.

Finally one day you say I've had enough, I'm not going to let this dog run my life and make me scared each time I think about walking around the block.

You go out, you see that dog is out there and you face your fears and the dog. You notice the dog doesn't even have teeth, it just growls at you but there is nothing behind it.

How many things in your life are you running from that doesn't have any teeth and can't bite you?

If you are interested in a consultation, please contact me.

Now what? Breathe

2012-02-13T14:00:00.000-07:00

Survival by going non-routine.

To keep in the flow of love is to embrace the unexpected as an important, even necessary, part of your soul’s journey. Gratefully accept what is happening at any moment, rather than fighting or resisting it; and then apply a positive, loving acceptance and attitude toward the situation before you respond. This approach keeps you balanced and in loving flow with life no matter what is happening around you, but especially when things don’t go your way, which if you think about it, happens pretty often.

When I was a flight attendant, we called the unplanned and unexpected “going non-routine.” While in training, we were advised to be ready for the unexpected every time we went to work. We were especially cautioned to be prepared for the worst when working what we called a “turnaround” trip—in other words, a working trip that leaves your city in the morning, and turns around and ends up back there at the end of the day.

One time I was assigned a short turnaround to St. Louis and back from Chicago, a working day that usually lasted only five hours from start to finish, so I took a chance and left without a suitcase. In fact, all I had with me was my purse. Almost as if on cue, after the first leg of the trip, another flight attendant called in sick and went home. I was now left to fill in for her and had to fulfill her schedule for the next four days without a change of clothes, makeup, a toothbrush, or anything to freshen up. It was the most challenging five days of my flight-attendant life, and a lesson well learned.

No matter what comes your way, always remember that the best way to quickly get back into the flow of love when life throws you a curveball, is—you guessed it—to breathe. The unexpected can steal away your breath and traumatize your nervous system, causing you to crash into anxiety and victimhood, so always remember to draw in a deep breath first whenever you get caught off guard.

The “6-4-6” breath exercise is a great one to draw upon when thrown off course: Start your morning with this basic deep breathing exercise. First, exhale all the air in your lungs. Next, breathe in deeply through your nose to the count of six. Hold your breath gently to the count of four. Exhale slowly through your mouth to the count of six. And then breathe in again and hold to the count of four. Do this at least 10 to 15 times. Be careful not to rush your count or your breath. Allow yourself to mentally relax and surrender to your breath. Try to stop thinking, and just experience this process. This basic deep-breathing exercise oxygenates the blood, relaxes the nervous system, and resets the fight-or-flight syndrome. Do this breath exercise every day. Breath is the foundation of and fuel for your life’s journey. Without adequate breath, you are struggling in survival mode. With breath, you are in Spirit and flow.

Adjust your attitude and enjoy the unexpected, allowing for the possibility that with it will come exciting new challenges. Like expert skiers who joyfully navigate moguls on the mountain, learn to be flexible when you hit life’s bumps. I had a dear flight-attendant friend, David, who met his wife, another flight attendant at the time, while both were stranded in the Pittsburgh airport for 21 hours together on a non-routine flight during the worst snowstorm of the year many years ago. Although the situation itself was highly challenging, their meeting was the most delightful surprise either of them could have ever imagined occurring, and would never have happened if the storm hadn’t thrown them together.

Excerpted from Traveling at the Speed of Love by Sonia Choquette. Copyright © 2011 (Hay House).

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Tough it out or call 911?

2012-02-13T12:10:00.000-07:00

Have you ever had to make this decision? I was faced with this very same dilemma onenight when I was at work several years ago. I was accustomed to working the very long night shifts from 6pm to 6amby myself. But this night wasdifferent.

I was sitting at my desk as usual and it was about 2o’clock in the morning, when I started to feel chest pains. At first it was just a little bit of a pain justabove the abdomen, and I thought I must have pulled a muscle from working outearlier in the day.

The pain lingered at first and then it got strongerand stronger and it really started to frighten me. Was I having a heart attack? I couldn’t be, I was too young. The lower part of my chest hurt like it’snever hurt before and the pain was increasing instead of going away. I thought, should I tough it out or call 911?

I didn’t want to wait too long, in case it was aheart attack, but I also didn’t want to bother anyone if it wasn’t. Here is the most interesting part of it all,I WAS 911. I was on duty that night bymyself as always with two officers out on the street. So I had to decide what I was going to dopretty quickly. I couldn’t just keepquestioning whether it was a heart attack or not. I had a responsibility to the community Iserved. I had to make sure I had someonein here to take my place before I could leave.

If a person was calling me on the 911 system, Iwould have certainly acted swiftly without any doubt. Why was I hesitating? Because, that is what most women do? We minimize our symptoms because as we reachmiddle age, we reach middle age; we usually have primary responsibility for thewell being of several generations within our families.

We feel obligated and believe we just can’t affordto take the time to tend to ourselves. We may not admit to anything significant when it points to our physicallimitations or health, so we simply “tough it out” most of the time. Here I was the victim and I was concernedabout the community.

I thought to myself, I couldn’t be having a heart attack;my pain was directly in the mid point below my chest. But I knew I couldn’t wait any longer so myfirst course of action was to call my sergeant and ask him to come to thestation and then I picked up the phone and I called the private line to thefire house.

After I made those calls, the minutes passed veryquickly. I tried to get help withoutcalling out the whole fire department, but that didn’t work. I had to page it out because it was avolunteer fire department except for the paramedics on duty and we always haveto have backup and extra personnel come in.

The paramedics didn’t mess around, I was hooked upto all sorts of things and off we went eventually. Another interesting piece of the story was mypartner was on duty that night and one of the paramedics that had to attend tome. What started out as a long, slownight shift, ended abruptly with a couple hours off early and a free ride tothe hospital.

After many test, a visit to the cardiologist and alot of worrying, everything turned out for the better. No, I didn’t have a heart attack. I had esophageal spasms with the pain of whatI could only imagine and describe as what a heart attack would have felt like.

Women and men experience symptoms differently. Since the women’s symptoms are not as text bookas the men’s, it poses a hazard because more women are dying from heartdisease. Women are more likely than men tohave “silent” heart attacks without any acute symptoms at all and onlydiagnosed later after subsequent cardiac symptoms occur.

According to the National Institute of Health; manywomen will report they had a hot, burning sensation or tenderness to the touch inthe back, shoulders, arms or jaw with no actual chest discomfort at all. NIH also reports that women had symptoms a month ormore before the actual heart attack event, here are some stats reported fromwomen;

· 70% unusual fatigue

· 48% sleep disturbances

· 42% shortness of breath

· 39% indigestion

· 35% anxiety

I have found by talking with women and my clientsthat their expectations for how well they ought to feel as they get older aremuch different than men and most women would regard the above symptoms as anormal part of aging.

We may not believe the symptoms are urgent enough towarrant a trip to the doctor, let alone to call 911. Many worry their symptoms are not real.

It’s a conundrum that has frustrated health expertsfor years; 9 times out of 10, heart disease is preventable, yet it’s still the#1 cause of death for men and women in the U.S.

Ladies, call 911 if you experience; pain, pressure,burning, squeezing, shortness of breath, palpitations or any of the abovealready mentioned symptoms. Bottom line= listen to your body, it is best to get the checked out instead of checkingout.

A nurses’ health study says when women went from zeoactivity to just 1 hour a week of activity, it reduced heart disease by almosthalf.

Start an exercise program NOW and don't be another statistic.

Taking your power back.

2012-02-12T14:00:00.000-07:00

When you blame another, you give your own power away because you're placing the responsibility for your feelings on someone else. People in your life may behave in ways that trigger uncomfortable responses in you. However, they didn't get into your mind and create the buttons that have been pushed. Taking responsibility for your own feelings and reactions is mastering your 'ability to respond.' In other words, you learn to consciously choose rather than simply react. Louise Hay

How many times have you gotten just a little bit frustrated and blamed others for something you know you were actually responsible for. You have a choice to start paying attention to what you do and most importantly why you do it. When you start to recognize your triggers, you can then make better choices about what to do in the future and how to handle stressors that occur.

Do you know someone that knows exactly which buttons to push that instantly angers you? When we let others set the mood for how we are going to react, we no longer have control over ourselves. We have given it away to the other person. It can be very hard to control how we react to others the way we want to, instead of flying off the handle. It is so easy to react poorly and then the situation gets out of hand very quickly.

Working on yourself and how you react to others is something you may find to be a hard task, especially if the ones who push your buttons the most are your loved ones. Have a conversation when emotions are at ease and explain that you are now working on having a more positive relationship with them and yourself. You may hit some roadblocks because people do not like change. The key is to work on yourself and if others do not want to play well with you, then eventually more choices will have to be made. WM of PBC

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Ham bone and all the meals created with it.

2012-02-12T11:04:00.001-07:00

Last week Joanie walked in with two ham bones from Honey Baked Ham and first thing that came to mind was, where am I going to put these, our freezer is full. We decided to freeze one of them and yes, I did find some room. We were able to get quite a bit of good quality ham without the fat off this ham bone.
This is what was made with the other ham bone and it only cost $4.

Ham mixed in with our eggs and veggies omelet that morning.
1 gallon of split pea soup
Au Gratin potatoes serving 4
Frittata serving 6

This is a great Saturday or Sunday project to do with your loved one or family. Each person could take one part of the meal, like cutting up the veggies or cutting them up for all of the meals we made in the above list. We cut up our veggies, save some to have while they are fresh and then freeze the rest. Making meals are much faster and easier, just pull the veggies out and into the pan.

We do this with quite a few things, we cut up chicken or cook some ground beef or turkey and split them into the correct portions and freeze them. Now when its time to make something quick and easy, we pull what we need out of the refrigerator or freezer and our meals are usually done in less than 30 minutes. Eating healthier doesn't have to be time consuming, take out a half hour and keep on task, you will be amazed at how much you can get done.

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What little thing can you do for yourself today?

2012-02-11T14:00:00.000-07:00

Sometimes we get caught up in everyone else's life that we don't pay attention to our own. Do you ever think about what it is you want to do in this lifetime? I know there are the regular things like going to college, getting married, having babies, taking care of your husband, raising the kids and sometimes even taking care of your parents too. Do you take care of yourself at the same time?

I know I spent my childhood taking care of my siblings, only to get married at the ripe early age of 17 and then raising 4 daughters. I put myself into a bad marriage and eventually divorced, but I really didn't have an upbringing that taught me life and that there are choices. I divorced at 24 and I still didn't know myself, I went from watching kids as a kid to having kids.

It wasn't until I was truly in my late forties that I was finally figuring out who I was and what kind of life I wanted to live. I found that I was actually learning along the way and making changes however small they seemed at the time toward becoming the person I deserved to be. I also discovered what came naturally for me and what I was willing to sacrifice to live the life I wanted.

Through this process, I learned how to take care of myself and what that meant to me. It is important to me to be healthy, don't get me wrong, I still do some things that aren't considered 100% healthy but I also don't believe in deprivation and being true to myself as much as I feel comfortable with.

Choices are available to us everyday and I am the only one responsible to myself and for myself. I now take a better look at what I do and how I really feel about things. Think about something you can do for yourself today that has nothing to do with anybody else and would really be special to you and then DO IT for you.

If you would like to set up a consultation, contact me.

What The Research Says About Eating After Strength Training

2012-02-11T08:20:00.003-07:00

By Cassandra Forsythe, PhD, RD, CSCS

Whether you’re a competitive athlete or committed exerciser, at some point you’ve probably experienced excessive fatigue and muscle soreness following your workout. Sometimes this tiredness can hold you back from working out as hard as you’d like for many days. In order to reduce this feeling of delayed recovery and allow your body to get back into the game sooner than later, you need to appreciate the importance of proper exercise nutrition.

Research scientists have shown that proper nutrition supplementation is critical for recovery from intense weight-training and endurance exercise. Most recently, the evidence points to a specific combination of carbohydrates and protein as being the most effective for restoring muscle glycogen (the fuel you use while exercising), repairing muscle damage, preventing muscle breakdown, and promoting muscle growth. All of these factors are important for your timely return to your workout plan.

Post-workout nutrition & muscle glycogen

The nutrients you ingest immediately following your workout can have a significant impact on how you recover. When you exercise intensely, one of the fuel sources you use is glycogen, which is stores of carbohydrate found within your muscle. This fuel source must be replenished quickly to allow you to workout hard again soon after your initial training session.

It’s easy to understand that one of the most important nutrients you need to take in for this purpose is dietary carbohydrate. However, protein is also important because it works synergistically with carbohydrate to promote very fast muscle glycogen replenishment without having to take in excessive amounts of carbohydrate at one time.

The amount of carbohydrate and protein found to be most effective for endurance and resistance exercise ranges between 1.0 and 1.5 g carbs/kg body weight, and 0.4 to 0.6 g protein/kg body weight. Endurance exercise depletes more carbohydrate from the muscle than resistance exercise, so weight-trainees can consume less carbs in their supplements. Ideally a liquid carb-protein supplement should be consumed to maximize glycogen replenishment.

Pre-workout nutrition & muscle damage

Another aspect of intense exercise is muscle damage that results from mechanical stress to your muscle fibers and catabolic hormones released in response to exercise. Without proper exercise nutrition, your muscles remain in a state of breakdown for many hours. Additionally, muscle glycogen replenishment is reduced when muscle fibers are damaged. Researchers have shown that consuming a combination of carbohydrate and protein before and after a workout can significantly reduce muscle damage and soreness. Consuming carbohydrate and protein prior to your exercise session can prevent some of the muscle damage that happens during exercise and in the hours following.

Optimal protein synthesis

Most weight-training athletes strive to optimize muscle growth to obtain more lean muscle mass and reduce body fat. However, endurance athletes also experience protein synthesis, but rather than skeletal protein, they induce more mitochondrial protein growth. Either way, optimizing this exercise response requires an ideal balance of protein and carbohydrates taken before and after a workout. Providing amino acids, especially essential amino acid which include the branch chain aminos (BCAAs), right before your workout seems to more effective than taking them only afterwards.

Around 5-6 grams of essential amino acids from whey protein is shown to be most ideal, which can be achieved with about a 20-30 gram serving of protein from Prograde Protein. Carbohydrates are also beneficial and providing them in a ~2:1 ratio with protein is shown to be best for optimizing your recovery from exercise and stimulating protein synthesis while preventing protein breakdown after exercise.

Prograde Workout
Prograde’s workout recovery drink is formulated to take the guess-workout out of your exercise nutrition plan. It contains the right ratio of carbohydrates to protein, with essential amino acids and additional vitamins and minerals to ensure your nutrition is complete. The quick absorbing carbohydrates from dextrose and maltodextrin combined with the complete protein from whey and milk protein isolate will have you feeling great in no time. Simply consume 1-2 servings after your workout will help improve your recovery and allow you to exercise hard the next time you train instead of feeling sore, tired and unmotivated. You only get the best from Prograde, so trust it for all your nutritional needs.

Do you have too much on your plate?

Do you want to just walk in and not think about your workout?

Are you too busy to create your own workout?

Are you doing the same old workout month after month?

Do it differently visit Power By Choice and set up a consultation, mention this article and get 25% off consultation.

25% off Prograde Krill Oil - Watch video that explains the benefits.

2012-02-10T08:52:00.004-07:00

Watch Dr Walsh explain how Krill oil can reduce inflammation.

Now you can ‘upgrade” your Omega-3 rich Fish Oil capsules to ones that are proven 47 times more effective for your health …. and for no additional cost!

      As you know, leading natural health experts recommend everyone should be taking Fish Oil. The main reason is the Omega 3 antioxidants in it reduce health-killing free radicals in your body.

        But this breaking new research proves you should upgrade from your regular fish oil because a new kind works much better. It gives you more of the health benefits you want most – now and in the future.

        The news is that Krill Oil has proven far superior to regular Fish Oil for your health. In fact, a recent McGill University study by R.Bunea, M.D., K. Farrah, M.D. and L. Deutsch, M.D. showed:

Good Cholesterol rose 10 times more than with regular fish oil. (HDL 44% vs. 4.2%)

Bad Cholesterol dropped 16 times more than with regular fish oil. (LDL 32% vs. 2%)

PAIN reduced 3 times more in only seven days than with regular fish oil (-30 vs. -10; study at Western Ontario and McMaster University WOMAC scores)

Here are more proven clinical study results …

FASTER and EASIER WEIGHT LOSS by improved glucose metabolism and stabilization of blood sugar levels

BETTER HEART HEALTH by reducing inflammation

Prevention of blood clots and high blood pressure that lead to heart attack and stroke

Reduced risk of death from heart problems. “It reduces the risk of forming a blood clot – a major factor in heart attacks” write authors Dr. Frank Ryan and Dr Reg Saynor, who turned 80 earlier this year, looking barely a day over 50 – a fact he credits to this SuperFood supplement!

Decreased joint pain

Improves mood and provides relief of PMS symptoms for women

As you can plainly see, you get a lot more health benefits to make you feel and look your best, relieve your health problems naturally, and help prevent serious illnesses.

        Prograde ® EFA Icon Krill Oil is a revolutionary and quantum improvement for your health.

        You see, the fish or crustracean we use to get our fish oil from is NOT the cheap stuff, but is Krill oil. Krill oil is very different than regular fish oil. If you haven’t heard of Krill before, its because its very hard to get. Krill are small crustaceans found in the Southern Ocean and Antarctic Ocean. The extraction of oil from Krill is a relatively new technology.

        Prograde ® EFA Icon Krill Oil is much better for your health than regular Fish Oil for many reasons including …

        #1. The antioxidant power is 297 times greater than vitamin A or E, and 47 times greater than regular fish oil! Regular fish oil is very low in antioxidant content. This is measured by the standard ORAC value.

        #2. Its most powerful antioxidant effects are produced by astaxanthin which is NOT contained in regular fish oil . It readily crosses the blood-brain barrier, which helps to both protect and stimulate the brain for a better mood, better memory and clearer thinking.

        #3. This is important: Krill Oil contains phospholipids which form a microscopic barrier that helps cells filter out toxins and free radical damage that can result in serious illnesses. Regular fish oil does NOT contain this.

        #4. It has 500% better absorption by your body than regular fish oil, according to U.S. Government National Institutes Of Health.

        #5. There is NO fishy aftertaste or digestion problems. No “fish burps”, or acid reflux that often occur with regular fish oil.

        And if all that isn’t enough to get you to upgrade now, get this …

        That’s right! A high percent of regular fish oil is highly contaminated with toxins like mercury, lead, arsenic, PCB’s, the radioactive strontium and other pollutants from industrial waste in the water.

        In fact, The FDA and EPA have issued health alerts warning against eating certain fish for young children, women who are pregnant (or may become pregnant) and for nursing mothers. According to the Mercury Policy Project, a 132 pound woman who eats 12 ounces of canned tuna a week could exceed the EPA’s “safe limit” by 350%!

        Is farm-raised fish is a healthier option? No. These fish farms use hormones, chemicals and antibiotics so farms can earn more profit, and the fish can still have mercury and poisonous PCBs.

        On the other hand, KRILL are tiny deepwater crustaceans at the very bottom of the food chain and completely free of unhealthy toxins and pollution commonly found in regular fish oil.
        Want even more proof? Doctors in Japan have already switched their patients from regular fish oil to krill oil. The health benefits reported have been amazing!

Your health and vitality could soon return to a younger state – how you felt 5, 10, or even more years ago!

“Return To Youth” and “Second Youth”
Reported By People Like You!

        EFA Icon Krill Oil helps rejuvenate the cells, glands and organs of your body, so they function as if you were much younger … so you look and feel much younger than you do now!

        Our Krill Oil contains phospholipids form a microscopic barrier that helps your cells filter out toxins that can result in life-threatening illnesses. They also protect against oxidative stress caused when damaging free-radical molecules break through weakened cell walls.

        The EPA and DHA molecules in our Krill Oil are attached to phospholipids, making them more bio-available and better absorbed by the body than other fish oils. And because of Krill’s high phospholipids and antioxidant content, there is no fishy aftertaste. Regular fish oil lacks this phospholipids complex.

        The Alternative Medicine Review reported a double-blind clinical trial showed Superba Krill Oil to be effective for the support of healthy cholesterol, triglycerides and blood lipids.

        It prevents plaque buildup in your arteries. It REDUCED POTENTIAL DEADLY FAT IN AND AROUND THE HEART REGION 21 times more than regular fish oil!

        And if you have high blood sugar, it has been shown to reduce levels of a compound in the blood linked to heart disease. The peer-reviewed Nutrition, Metabolism and Cardiovascular Diseases reported a daily supplement cut levels of harmful homocysteine by 22 per cent, compared to less than 1 per cent in the placebo group!

Reduces Symptoms Of PMS For Women

        A major study showed it significantly reduced the physical and emotional symptoms of PMS and “was much more effective than regular fish oil”.

        This was a double-blind, randomized clinical trial reported in the journal Alternative Medicine Review.

        This can mean less or NO MORE IRRITABILITY, MOODINESS, BLOATING, breast tenderness or FATIGUE.

You see, this supplement creates a force-field-of-armor to heal you and strengthen your heart, arteries, bones, muscles, joints, organs and immunity so you can enjoy a better life starting today!

EASIER WEIGHT LOSS!
“Lower Body Weight, Smaller Stomach, Lower Hip Size”!

        A new study by Dr. Monahar Garg at University Of Newcastle concluded this changes levels of “hunger hormones” like ghrelin and leptin, which control appetite.

        The result: faster and easier weight loss because you will be less hungry all the time!

        The study showed people experience a feeling of fullness for longer. This was true even hours after eating meals!

Improves Memory, Thinking, Mood
and Prevents Mental Decline!

        In a recent study, people improved their concentration and working capacity 60.2%, ability to focus 39.0%, planning skills 50.1%, social skills 48.9%, driving capacity and road-safety skills 34.5% This was scored using Barkley’s Executive Function Scoring.

        In another study published in the Archives Of Neurology, those who consumed enough had 60% less risk of memory problems.

        It helps with the generation of new nerve tissue in the brain, something that no one ever dreamed possible until now! This is why it works so well for improving mental cognition --- and preventing mental decline.

        As you work away at your computer, your eyes are bombarded with bright light and visual stimulation at a close distance. The natural result from this is eye fatigue.

        Results of clinical trials suggest the antioxidant Astaxanthin in our supplement works to prevent eyestrain and eye fatigue!

        Dr. Mary Boesche, Professor of Ophthalmology and Visual Sciences at the University of Utah School of Medicine, notes: “In randomized, placebo-controlled studies, symptoms of eyestrain decreased in the subjects who took astaxanthin supplements.”

Astaxanthin has also been shown to lower risk of cataract formation and age-related macular degeneration, which is the leading cause of legal blindness for people over 55 years of age.

An Italian study showed Astaxanthin can actually improve visual function in patients who are in the early stages of age-related macular degeneration.

Now … You Get A Much More Effective Source Of Omega- 3’s… with 47 Times More Antioxidant Power To Relieve Your Health Problems and Feel Your Best … For about THE SAME COST as if you bought regular fish oil!

I’m so excited for you to start feeling better – your health problems gone -- your energy level higher … preventing serious illnesses … feeling better than you have in years!

Use this code ICON25 for 25% off and if you need any help with an exercise program don't hesitate to contact me.

28 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-02-10T05:00:00.000-07:00

Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy. One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time? Three years? Five years?” If not, then it’s not worth worrying about.

Do you try to make things "perfect" but stop shy of accomplishing the task only to find out it really didn't matter? We worry about too many things, about how clean the house has to be when you live with slobs. We worry about how our lawn looks next to the neighbor with the perfectly green lawn. We worry about how our hair looks when we walk out the door only to find its pouring down rain. I have daughters that tell me anytime I have come over to their house; oh don't mind the mess and then go on to make reasons why it isn't clean. I don't care, I was there to see them not to critique their house cleaning abilities. Do you clean your house before the maid shows up? Are you a worry wart? It really is true that most things we worry about doesn't really matter next week, next month or next year. WM of PBC

Start concentrating on the things you can control. – You can’t change everything, but you can always change something. Wasting your time, talent and emotional energy on things that are beyond your control is a recipe for frustration, misery and stagnation. Invest your energy in the things you can control, and act on them now.

First thing that comes to mind on this point is your kids bedroom. If you find you are always yelling and getting upset at your kids mess in their room, is it really worth the stress? You can keep trying to get them to clean it, but really they are the one's that live in it. You can have a family gathering and make up some rules about the public places in the house being clean, but maybe just letting them have a little responsibility will get them to clean it up a little. Think about the things you spend quite a bit of time complaining about, pick your battles and leave a little for someone to pick. It will lighten you day and your stress level. WM of PBC

Life isn't fair, but its still good.

2012-02-09T14:00:00.000-07:00

We face many challenges throughout our lives. How we deal with them can show what makes us us. I really try to deal with my challenges positively and sometimes I find that I am not doing as well as I would like to and that ends up being the challenge itself.

Sometimes it is so much easier for us (me) to get you through a situation and take a look at it from everyone's perspective and still get into the same situation myself and not see it (at least until I have taken a step back or someone has pointed it out to me).

Remember things will happen, good and bad, always. How can we handle the ups and downs equally as well? Think about what triggers your bad reaction to something? Is it something from your past that you haven't dealt with or even realize it is an issue? Do you find you react the same way from the same type of incident?

Does the situation get away from you pretty quickly or can you take a step back, assess how you may be reacting and what you may do to change things up a little and bring the intensity level back down.

Life isn't fair, but it's still good.

If you find you are facing challenges and need help, don't hesitate to contact me.

Learn to say NO

2012-02-08T14:00:00.000-07:00

NO is easily said by others, but how often do you actually say it and mean it yourself except when you say it to the dog? I am talking about women and what we put ourselves through on a daily basis. We can wake everyone up in the morning, make breakfast, send the kids off to school, spouse off to work, put ourselves together and off we go. If you are a business owner then that adds a completely different set of to do lists to your day.

Do you feel like you are over committing yourself? When I talk with clients or prospective clients about their obligations, I often hear them talk about what they do for everyone else except themselves. Why do we as a women especially, believe we cannot say NO? It's a simple two letter word. If there is an occasion that we do say NO to someone we feel we must have a whole laundry list of reasons why we said NO.

When I ask someone why they can't say NO, they respond with oh its ok, I can squeeze it in or that would be rude or I don't have the time but I will figure it out. If you find you are stressed out and unable to get the important things in life done in your day, you need to figure out your way of saying NO to the things that just won't matter.

What women tend to do instead is say YES to all who ask them and then put off taking care of themselves because they just can't fit themselves into their day. Does that sound like you? Or do you know someone like that, always complaining about their busy lives and how stressed out they are, but never taking the chance to change.

Try this; say NO, then try it again, say NO, keep doing that until it flows out of your mouth smoothly. It really is that easy.

Mini Breakfast Quiche

2012-02-08T09:44:00.003-07:00

I am going to make these up, 24 at a time and can freeze them, so breakfast or early morning snack will be so much easier.

Non-stick spray
24 frozen mini tart shells, 2 inch
Muffin tins
Turkey sausage or 1/2 cup fully cooked ham
Deep non-stick skillet
Paper towels
Plate
6 eggs
Mixing bowl, medium
Whisk
1 1/2 cups heavy cream or sour cream
1/4 cup all-purpose flour
2 teaspoons garlic salt
2 teaspoons onion powder
1 teaspoon chili powder
1/2 teaspoon ground cumin
2 cups shredded Cheddar cheese
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1/4 cup salsa
1/2 cup shredded Cheddar cheese for topping
Toothpick

- Preheat the oven to 375 F.
- Spray the muffin tins with non-stick spray. Coat each cup evenly, including the sides.
- Place a frozen tart shell into each space in the muffin tins and place to the side.
- Cook the turkey sausage or ham
- Break the eggs into medium mixing bowl. Scramble the eggs with a whisk.
- Add the cream, flour, garlic salt, onion powder, chili powder and cumin. Continue whisking until smooth.
- Mix in the turkey sausage pieces or cubed ham, 2 cups cheddar cheese, green bell pepper, red bell pepper, ham and salsa.
- Pour the mixture into the tart shells; top with shredded cheddar cheese.
- Bake in the oven about 20 to 25 minutes or until a toothpick inserted into the middle of a quiche comes out clean.

Tips & Warnings

Fill the tart shells about 2/3 full. Overfilling may result in the eggs running over the side of the muffin tins.
Sour cream can be substituted for heavy cream.

27 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-02-08T08:46:00.002-07:00

Stop trying to be everything to everyone. – Doing so is impossible, and trying will only burn you out. But making one person smile CAN change the world. Maybe not the whole world, but their world. So narrow your focus.

Creating positive, long lasting, authentic relationships is an amazing thing to be a part of. How can you make just one of your relationships more important? Don't worry if the person is immediately receptive, sometimes it takes time for it to sink in. Having a few quality people in your life instead of alot of energy zappers can change your life tremendously. WM of PBC

Start actively nurturing your most important relationships. – Bring real, honest joy into your life and the lives of those you love by simply telling them how much they mean to you on a regular basis. You can’t be everything to everyone, but you can be everything to a few people. Decide who these people are in your life and treat them like royalty. Remember, you don’t need a certain number of friends, just a number of friends you can be certain of.

Try this simple experiment everyday for a week. Smile and ask (how are you?) to everyone person you come into contact with. If you need to practice, talk to your dogs or cats, they will love the attention and respond back, but they won't laugh at you. Watch how people respond and even better, how you start to really feel it and show it in your voice by the end of the week. Sometimes people are kind of surprised that you asked, but be ready for their answer and if its not a positive one, tell them to have a better rest of their day. Showing that you listened may be the turning point in their day. WM of PBC

2 Bike Handling Skills You Should Know

2012-02-07T12:50:00.000-07:00

Great article here from active.com

Bike handling skills are something that every cyclist, including the pros, can always improve. Nobody likes crashing and while certain accidents are almost unavoidable, improving your skills on the bike can vastly increase your chances of staying upright.
Most recreational cyclists will never approach the skills of the best pros: The top riders can put on their rain jacket in a downpour and go through hairpins in the Alps with no hands on the bars. Some of us mortals may be able to accomplish that feat on a straight, smooth road, but the big boys have to be able to put on a jacket in any situation.
There are a couple of skills that we can all learn, both of which come in handy multiple times during a single ride.

Hand Placement - One of the most basic skills pertains too hand placement on the handlebars. Not everyone likes to have their hands in exactly the same position, but the key component, which is the same wherever you place your hands, is that they need to be locked in some way to the handlebars.

Placing your hands on top of the handlebars without locking them in place with your thumbs is just asking for trouble. One small bump in the road could cause your hands to come flying off the bars, and a crash is almost 100 percent guaranteed. We have opposing thumbs; use them to keep your hands securely fastened to the handlebars.

That doesn't mean you need to have a death grip mentality. Holding on too hard causes fatigue and transmits road shock to your upper body. Make sure your thumbs are loosely opposing your fingers so that if a bump is encountered, your hands don't come flying off the bars.

Riding One-Handed - Another tip from the pros makes your bike more stable when drinking from your water bottle or taking an on-the-bike photo. Before you reach for your bottle or grab your camera out of your jersey pocket, move your other hand as close to the stem as possible and grab the handlebars there. Moving the contact point toward the center of your handlebars gives you more control over steering the bike and helps you maintain control should you hit a bump or other irregularity in the road.

The key here is to minimize movement in your upper body. If you look over your shoulder to take a picture of all the buddies you dropped on the last climb, it's more likely you will stay in control. Remember, when riding in a group, going forward in a straight line is good.

So whenever you need to take one hand off the bars, before doing so, move your other hand as close to the stem as possible. You will have much more control over your bike and be a much safer rider on the road.

Balance is very important in bicycling, especially when you take one hand off the handlebars or look the other way. If you haven't been on a bike in awhile and your balance sucks, I can help you get into better shape. You don't want to feel like a weekend warrior and go back to work on Monday not being able to move.

Bicycling can involve the whole body, but you really feel it in your legs. Building up your leg muscles and working on the endurance will also help tremendously in how you actually enjoy the ride. I can create a workout program that you can do at home if you don't want to work with a trainer and you can start it now so you are ready for the riding season.

Fiscal Fitness

2012-02-06T14:00:00.000-07:00

Did you think about joining a gym on January 1st? Did you actually follow through on your thought? Are you going to the gym on a regular basis and working out 2-3 times a week? If you haven't yet joined a gym, don't do it if you are not going to change your habits and get your monies worth. If you are thinking about it, see if they offer a per visit plan. Despite good intentions, most people work out only about once a week, if that and overpay with monthly or annual memberships.

What can you do differently to get you on track with a workout program?

Take your calendar out and make an appointment with yourself 2-3 times a week with a day in between for rest.
Figure out if you want to work out at home or at a gym and not only what you want but honestly what you will do?
If you want to work out at home, find a little space that would be comfortable to use.
Get all your workout clothes together and keep them together, I keep my socks, bras, pants, shirts all together, that way its easy to put on or to put into a bag, no wasting time looking for it.
Gather up anything you would regard as workout equipment and put it in that space. If you really think about what you may have in your bedroom, the closet, the garage and probably the basement, you may find you have quite a bit of stuff once you gather it into the same space.
Pick up your phone and ask a neighbor or buddy to workout with you, make it someone who will actually help you achieve your goal, not someone who says; hey lets go out for coffee instead.
Write down your workout so you can keep track of what you are doing, when you write it down, it helps you figure out what you may be doing right or more importantly what you may be doing wrong.
If you find you are doing everything else, instead of keeping on track, you may find you need help.
Hire a professional and do it differently this year.
If you need professional help and don't like working with others, then private personal training is for you, it doesn't have to be a lifelong commitment, but one that gets you started and keeps you going.
If you like to work out in a group setting, then Get Fit Small Group personal training is your best bet, you get a certified personal trainer that watches what you do and assures you do it safely, if you already know how to exercise then I am there to cue you into exercising more efficiently.

I put the "personal" in my services.

2012-02-05T22:04:00.001-07:00

Aside from being a great fitness professional and coach the biggest difference maker I have in my business is employing the personal approach. The more personal, the better my business. I listen to you. I hear you. I help you through the vulnerable times. I help you with self esteem issues. I help you realize you are important and you deserve everything you desire. I provide the tools to help you live a healthier lifestyle. You use the tools, you take the chance to make the change, you see results, you succeed.

Our world has become so automated and its hard to find the personal voice or touch these days. Most supermarkets have gone to automated check outs. Every big business tries to direct you to their website instead of interacting and connecting with a human to answer your questions. When you call a business, how many menu options do you have to go through to get a human voice?

And the fitness world is becoming over run with cheap gyms trying to rent you access to their equipment. Boot camps that are a dime a dozen run by trainers that may not even know your name or care if you come or not. All gyms and trainers are not like this, but if everyone went to the gym that paid for a gym membership, you would not be able to get through the doorway. Think about stepping foot in a gym in January after the New Year.

Working on your self esteem, addictions and respect to take care of you can be a very private, vulnerable journey and confidentiality, caring and understanding is important and a very "personal" thing.

My passion is to be the destination for clients in my area, to be their go to trainer and being personal is my secret weapon. Greeting my clients at the front door and by name is something I enjoy doing. When I ask them how they're doing or how their day was, I truly care about what they have to say.

Sending personal cards, notes, emails and texts often is not as personal but its still a great way to keep in touch. If there is something important going on in their life, I always support them by asking how its going, because the focus is always on the client not me.

Approaching my business this way is why I love what I do, because most of my business comes from word of mouth and forming personal relationships. Relationship networking is important to me. I find its best to form longer term, more authentic relationships is much better than just selling sessions to people that don't truly want to make it a lifestyle change.

If you treat your clients like family and treat your prospects like clients and treat everyone like prospects, success and prosperity will follow.

This is why I put the "personal" in my services.

About The Buzz: Healthy Eating On the Go Is Easier Than Ever?

2012-02-05T14:00:00.000-07:00

Reposted from Fruits and Veggies More Matters website.

TheBUZZ Healthy eating on the go is easier than ever?

WHAT THEY’RE SAYING
New products at fast food restaurants and other take-out restaurants have made it easier than ever to stay in line with your health goals.

WHAT WE KNOW

It’s hard to beat the convenience of fast food, which delivers affordable meals that are ready within minutes. But if you aren’t careful, you could eat your entire daily allowances for fat, calories and sodium in a single meal! Over the long run, this can contribute to obesity, high cholesterol, high blood pressure and other serious health issues.
Over the past few years, however, many fast food restaurants have revamped their menus, providing more nutritious options. If you are aware of these options, rolling through the drive-thru doesn’t mean your healthy diet has to take a nosedive.

OUR ADVICE

Keep 3 things in mind …
Fill half your plate with fruits & veggies … always
Scan menus for healthy options … you’ll find them more and more
Moderation is they key
Let’s break those down …
Fill Half Your Plate with Fruits & Veggies
Remember this simple rule whether you’re eating out or preparing a homemade meal—fill half your plate with fruits and veggies! This will not only cut your total calories, but provide you with the best combination ofvitamins, minerals, and other beneficial compounds that your body needs to maintian energy for your busy life!
Scan Menus for Healthy Options
More and more restaurants are providing healthier food options. Take the time to make healthy choices by doing this …
Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans), fruits and vegetables (fries and potato chips don’t count as veggies!), and whole grains (like whole wheat bread and brown rice).
Watch portion sizes. The average size of a hamburger in the 1950s was just 1.5 ounces; today, they weigh in at 8 ounces or more! Stick to a regular or junior-size meal or sandwich. Avoid anything labeled as Jumbo, Super Size, Deluxe, Giant or Big Size.
Drink water, low-fat milk or 100% juice. Regular sodas and energy drinks contain “empty” calories that you don’t need. (If you don’t want to give up your soda, drink diet soda!)
Select lean meat. Stick to lean meats that have been broiled or grilled, not fried. Skip fattening condiments like mayonnaise in favor of veggies or a dash of mustard.
Avoid ‘hidden fat’ in bread. Order a sandwich on an English muffin or whole wheat bread, instead of a biscuit or croissant.
Eat from the salad bar. Select veggies, beans, and fruit from the salad bar, avoiding (or minimizing) heavy dressings, croutons, cheese and bacon bits.
Pizza can be OK. Stick to veggie pizza (red sauce) without meat toppings or extra cheese. And add a side salad!
Choose fruit. Look for fruit on the menu for side dishes and snacks.
Moderation is the Key
An occasional high-fat meal from a fast food joint is OK. But if you find yourself eating it on a regular basis, it may be time to put your health first. Check out a few sample 2,000 calorie menus that you can use for a day on the go!

If you find you would rather cook your meals and package them, contact me for more information on my 90 Days to a New You program or my Meal Movement program. Any great eating plan needs to be supplemented with an exercise program.

If you had to live to be 100, would you want to enjoy those years?

2012-02-04T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

Heart disease can affect anyone and at any time. More recently, doctors have started to see the beginnings of heart disease in young children. But there is another population that are grossly underserved when discussing heart disease. And they are the women you know and love! Women need the same protection as men. Sometimes they need even more than men. Ladies, you may benefit from increasing your intake of omega-3 fatty acids.

Women and Heart Disease - The statistics are scary. In many cases, a woman’s risk for developing heart disease is INCREASED.
Here are some statistics:

• There are over 42 million women living with cardiovascular disease.

• Out of those 42 million women, more than 8 million have a history of heart attack and angina.

• And the kicker: 200,000 women die each year from heart attacks.

Five times as many women die from heart attacks
than will die from breast cancer

And that’s not all! Heart disease is THE leading cause of death of women in America.

More WOMEN die from heart attacks
and heart disease than MEN

Women are less likely than men to receive appropriate treatment AFTER a heart attack. This may INCREASE their overall risk for having another heart attack or dying from heart-related problems. Do you think women have the same signs as men when having a heart attack? Not always! More often women do not experience the typical symptoms that men experience. Common signs of a heart attack can vary from person to person. But preventive treatment is the same for everyone! Maintaining a heart-healthy diet with plenty of fruits and vegetables, exercising, and managing stress levels may be keys to reducing your risk factors. Increasing omega-3 fatty acids may also help in the fight against heart disease.

Omega-3 Intake - A recent study shows the impact omega-3 fatty acids have on decreasing risk factors for YOUNG women and heart disease. Women have been an underrepresented group in research on heart disease. This study followed over 48,000 women, all free of cardiovascular disease and considered healthy, and were between the ages of 15 and 46. They were followed for 8 years. During the 8 years, there were 577 events of cardiovascular disease observed. Researchers took detailed records of eating patterns, through the use of questionnaires and telephone interviews.

Their results may shed some light on a dark area in women’s health! The researchers found women who consumed less omega-3 fatty acids (fish or supplements) showed an increased risk for developing cardiovascular disease.

Conclusion:
Women with little or no intake of fish or omega-3 fatty acids
increased their risk for developing cardiovascular disease

Eat More Fish - Cardiovascular disease is one of the leading causes of death for women. Women are five times more likely to die from heart disease than breast cancer. Increased intake of omega-3 fatty acids may decrease your risk of heart disease. By decreasing your total cholesterol, increasing HDL, and lowering your triglycerides, you may reduce your risk factors for developing cardiovascular disease. Research shows a decreased intake of omega-3 fatty acids may increase your risk - even if you are CURRENTLY healthy.

Diet, exercise and increasing omega-3 rich supplements or foods may possibly reduce your risk factors for developing cardiovascular disease and may prevent premature death.

Exercise can help lower the risk of heart disease also. If you or someone you know needs help with an exercise program, don't hesitate to contact me, it could save your life.

Increase Your Antioxidants To Reduce Your Risk Of A Stroke

2012-02-03T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

Every 45 seconds, someone has one. It is the #1 leading cause of disability in the US. 160,000 people die from this each year, making it third behind heart disease and cancer. What is it?

Stroke - If you take the right steps, you may reduce your risk factor for having a stroke. And women, you are more at risk than you think! Let me explain…

What is a stroke?

There are two different types of strokes. One is caused by plaque breaking off in your brain or other areas of your body. This plaque then travels to your brain, where it cuts off the blood supply. Lack of blood supply may result in the death of your brain cells.

The other type of stroke occurs when the vessels in your brain are weak or they rupture. This causes blood to leach into your brain, causing damage. Both types may lead to permanent disability, with paralysis primarily occurring on one side of your body.

Free Radicals and Stroke - Free radicals do a number on the cells in your body. They create an environment where the free radicals may damage vessels, causing them to stiffen. This may cause your vessels to not function optimally, resulting in your blood having a harder time moving through your body.
Free radicals may also cause inflammation. And inflammation may be the beginning to certain disease processes. One disease caused by inflammation may be strokes and cardiovascular disease. But you may be able to reduce your risk factors.

Antioxidants - Antioxidant-rich foods may reduce your risk factors for developing a stroke. And this may happen with or without previous cardiovascular disease. A study released recently, showed women who ate more fruits and vegetables, and drank more tea decreased their risk for having a stroke. Powerful free radical fighters are found in fruits and vegetables. Antioxidants, which are nutrients, may trap free radicals in their structure.

As a review…

Free radicals are unstable molecules. They spend their time searching out stable molecules so they can steal one of their electrons. This stealing enables the free radical to stabilize itself. However, by stealing one electron from a balanced molecule makes that molecule unstable. It then repeats the process. When free radicals run into antioxidants, it steals a molecule to stabilize itself. However, antioxidants maintain stability even when the free radical steals an electron. Vitamins C, E, carotenoids, and flavonoids may all be able to neutralize free radicals, therefore reducing inflammation.

The Research - Researchers followed 31,035 women over the course of the study. Women with the highest total antioxidant capacity (TAC) had a 17% less likely chance to have a stroke.

Women who ate more vegetables REDUCED their
risk of having a stroke

And if you had heart issues in the past…Women who had heart issues in the past, reduced their risk of having a stroke from 46% to 57%.

Women at the highest end of TAC showed
DRAMATIC decrease in risk

Antioxidants - Antioxidants are powerful fighters against free radicals and their associated damage. One nutrient leading the way is Astaxanthin. This nutrient is found in large amounts in fish, krill, and other marine animals.

Astaxanthin is a form of algae which many
different marine animals eat

This powerful antioxidant is able to bind to cell membranes and trap the free radicals in its unique structure.
Once trapped it transports it to the surface of your cell for other antioxidants, like Vitamin C, to destroy it.
Astaxanthin is found in EFA Icon and may help neutralize free radical damage. EFA Icon is a potent source of omega-3 fatty acids and it has a total antioxidant capacity which may surpass some of the more powerful antioxidants.

What Is Your Next Step?

Having a stroke may lead to a lifetime of problems. As the leading cause of disability and the third leading cause of death, strokes must be dealt with seriously. Increasing antioxidant-rich foods into your diet may reduce your risk for developing a stroke. There may be a new fighter on the scene in the form of Krill oil.
Having an oxygen radical absorption capacity which may rival most antioxidants, krill oil may potentially be a great antioxidant source. A diet full of fruits and vegetables, and drinking tea may increase your antioxidant levels. This may help reduce your risk for having a stroke.

If you or anyone you love needs help with an exercise program, don't hesitate to contact me.

26 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-02-02T14:29:00.000-07:00

Stop blaming others for your troubles. – The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.

Blaming others will get you nowhere and no closer to changing. We choose most of the situations we get ourselves into, therefore we can choose to get out of it. Having said that, we don't always have control over the situation and it can take time to be able to move on. Sometimes there are those who may make it quite difficult and there are people and agencies that can help in those type of volatile relationships. WM of PBC

Start taking full accountability for your own life. – Own your choices and mistakes, and be willing to take the necessary steps to improve upon them. Either you take accountability for your life or someone else will. And when they do, you’ll become a slave to their ideas and dreams instead of a pioneer of your own. You are the only one who can directly control the outcome of your life. And no, it won’t always be easy. Every person has a stack of obstacles in front of them. But you must take accountability for your situation and overcome these obstacles. Choosing not to is choosing a lifetime of mere existence.

There are those who have never encountered some of the experiences we have had in our past, so it may easy for them to say hey just get over it or move on already. I have found that facing the truth about what you want in life, how you plan to achieve it and the people you surround yourself with can make or break your dreams. Take a look at how you live your life and if it's not what you want, you are the only one that can change it. It doesn't have to be an overnight change, especially if you feel that it may be impossible or too overwhelming. Making a small positive forward change toward being the person you want to be is a great first step. Take that step and if you trip, catch yourself and move on again. WM of PBC

5 Steps to Releasing Resistance

2012-02-02T14:00:00.000-07:00

Here is a great article by Joy Heartsong

At the dawning of this new year, you may be thinking you “should” be setting new goals. You may be feeling a bit overwhelmed by all you have to consider: professional, family, health, spiritual and financial. Here’s a new slant on the annual ritual. Review last year’s goals to see where you didn’t quite measure up to your desires. Then look at what went awry. To what do you attribute not getting what you wanted?
Now look for a common thread in those unmet goals. Are you hanging onto old ways, even though they’re not working, or stuck in your sense of “rightness”, making everyone else wrong? Maybe you lack motivation due to a past history of ”failure” or misperceptions about yourself or others. Are you resisting what is; determined to plow through it or hold your ground?
Where is your focus? Is it on doing what you’ve always done, or is it on releasing resistance to open up new insights and opportunities and heal body, mind and spirit? Perhaps, to your way of thinking, you are letting go of the old; and that’s a healthy goal. However, if you’re like me, sometimes I’m not aware of behaviors, feelings and thoughts that may be interfering with my well-intended efforts.
Old triggers that spur resistance can quickly thwart being at peace with what is. They’ll sneak up on you when you least expect them and blow those good intentions up in your face. Ka-boom! You didn’t even see it coming. Now what?
Isn’t it time to start creating what you do want instead of rehashing old grievances? You know what you want; so take a moment to consider where you are focusing your time, energy, thoughts and emotions. How often do you hear yourself saying: if only he didn’t…, if she wasn’t so…, if I didn’t have to…, or if I had more money, a better car or a new job? All of these are examples of resistant thinking or dissatisfaction with the way things are.
As long as we resist, protest, cajole, complain and control everything (or try to), we’ll get more frustrated and stressed, unhappier, and suffer more from the loss of our power. When we focus our attention on what we don’t want or the lack of what we do want, we create more of that (what we focused upon).
“Anytime you feel negative emotion, you are in the mode of resisting something that you want, and that resistance takes its toll on you. It takes its toll on your physical body, and it takes its toll on the amount of wonderful things that you are allowing to come into your experience.” —-Abraham
Let me see. I think I’ve got it! The more you push, try to get your way, express your unhappiness, your “stuckness”, and your insistence on your “rightness”, the more resistance you create in yourself and others and the less likely you are to get what you truly want. Wow, it’s amazing how easy it is to create more of what we don’t want!
Letting go of resistance is one of the most beneficial things you can do to stay on track with creating something better for yourself. Follow these five steps for releasing what you don’t want in your life and creating what you do want:

Identify what you’re resisting.

Notice what you talk about, think about or feel bad about (regrets, limitations, the past, ‘coulda’, ‘woulda’, ‘shoulda’s). Abraham, speaking through Esther Hicks, says all it takes to manifest what you don’t want is 16 seconds of focusing on it. So how many seconds do you spend creating what you don’t want?

Focus on what you DO want.

Whenever you sense old feelings of resistance kicking in, shift your attention gently back to what you do want. Exactly what does that look like for you? How much do you want to make? What type of work makes you smile? How do you expect others to treat you?

See, feel, and believe in the changes you desire.

Know that it is happening now. Spirit (the Universe, Higher Power) is looking for ways to create what you want.

Create, plan and implement changes that move you toward attaining your dreams.

Speak your truth. Communicate clearly. Take a picture of your ideal house or apartment. Update your resume. Research your area of interest. Ask for help. Make your own plan and take steps to put it into action.

Give gratitude and reward yourself for the shifts you’ve made.

Feel good about yourself and your positive focus on what you desire. Celebrate and give thanks for your successes. Give yourself a pat on the back or a big hug. Treat yourself to a special activity: eat dinner with a friend, buy that new shirt or jewelry you’ve been wanting, plan a potluck or other get-together with friends or family, or explore in the mountains or on the beach. Let your imagination and your inner knowing be your guide.
Now about those goals…You can do it. Look at yourself with new, loving eyes. Try this new approach, and see how much easier it is to create what you really want.

You can do it! Celebrate your new you! Have fun and be happy!

If you are having a problem keeping your exercise resolution, its because you have to think of it as being a lifestyle not just another thing you start and stop at the New Year.
Contact me if you are ready to do it differently this year.

25 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-02-01T18:18:00.001-07:00

Stop acting like everything is fine if it isn’t. – It’s okay to fall apart for a little while. You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well. You shouldn’t be concerned with what other people are thinking either – cry if you need to – it’s healthy to shed your tears. The sooner you do, the sooner you will be able to smile again.

Holding in your feelings can lead to other health issues. Look at the picture to the left, do you want to explode like that? The more you hold the anger, fear, frustration or any other feeling in, the more stress you hold inside. WM of PBC

Start being more open about how you feel. – If you’re hurting, give yourself the necessary space and time to hurt, but be open about it. Talk to those closest to you. Tell them the truth about how you feel. Let them listen. The simple act of getting things off your chest and into the open is your first step toward feeling good again.

A strong person is one who can show their feelings and talk to others if needed. Don't continually tell everyone about what is going on, but trust in a few good people, get it off your chest and then move on. Deal with the issue and get the feelings out and your day will start to look better. Remember its not what happens to you, it is how you react to it. WM of PBC

The Fat Trap

2012-02-01T14:00:00.000-07:00

For 15 years, Joseph Proietto has been helping people lose weight. When these obese patients arrive at his weight-loss clinic in Australia, they are determined to slim down. And most of the time, he says, they do just that, sticking to the clinic’s program and dropping excess pounds. But then, almost without exception, the weight begins to creep back. In a matter of months or years, the entire effort has come undone, and the patient is fat again. “It has always seemed strange to me,” says Proietto, who is a physician at the University of Melbourne. “These are people who are very motivated to lose weight, who achieve weight loss most of the time without too much trouble and yet, inevitably, gradually, they regain the weight.”

Jen Davis for The New York Times

Anyone who has ever dieted knows that lost pounds often return, and most of us assume the reason is a lack of discipline or a failure of willpower. But Proietto suspected that there was more to it, and he decided to take a closer look at the biological state of the body after weight loss.

Beginning in 2009, he and his team recruited 50 obese men and women. The men weighed an average of 233 pounds; the women weighed about 200 pounds. Although some people dropped out of the study, most of the patients stuck with the extreme low-calorie diet, which consisted of special shakes called Optifast and two cups of low-starch vegetables, totaling just 500 to 550 calories a day for eight weeks. Ten weeks in, the dieters lost an average of 30 pounds.

At that point, the 34 patients who remained stopped dieting and began working to maintain the new lower weight. Nutritionists counseled them in person and by phone, promoting regular exercise and urging them to eat more vegetables and less fat. But despite the effort, they slowly began to put on weight. After a year, the patients already had regained an average of 11 of the pounds they struggled so hard to lose. They also reported feeling far more hungry and preoccupied with food than before they lost the weight.

While researchers have known for decades that the body undergoes various metabolic and hormonal changes while it’s losing weight, the Australian team detected something new. A full year after significant weight loss, these men and women remained in what could be described as a biologically altered state. Their still-plump bodies were acting as if they were starving and were working overtime to regain the pounds they lost. For instance, a gastric hormone called ghrelin, often dubbed the “hunger hormone,” was about 20 percent higher than at the start of the study. Another hormone associated with suppressing hunger, peptide YY, was also abnormally low. Levels of leptin, a hormone that suppresses hunger and increases metabolism, also remained lower than expected. A cocktail of other hormones associated with hunger and metabolism all remained significantly changed compared to pre-dieting levels. It was almost as if weight loss had put their bodies into a unique metabolic state, a sort of post-dieting syndrome that set them apart from people who hadn’t tried to lose weight in the first place.

“What we see here is a coordinated defense mechanism with multiple components all directed toward making us put on weight,” Proietto says. “This, I think, explains the high failure rate in obesity treatment.”

While the findings from Proietto and colleagues, published this fall in The New England Journal of Medicine, are not conclusive — the study was small and the findings need to be replicated — the research has nonetheless caused a stir in the weight-loss community, adding to a growing body of evidence that challenges conventional thinking about obesity, weight loss and willpower. For years, the advice to the overweight and obese has been that we simply need to eat less and exercise more. While there is truth to this guidance, it fails to take into account that the human body continues to fight against weight loss long after dieting has stopped. This translates into a sobering reality: once we become fat, most of us, despite our best efforts, will probably stay fat.

I have always felt perplexed about my inability to keep weight off. I know the medical benefits of weight loss, and I don’t drink sugary sodas or eat fast food. I exercise regularly — a few years ago, I even completed a marathon. Yet during the 23 years since graduating from college, I’ve lost 10 or 20 pounds at a time, maintained it for a little while and then gained it all back and more, to the point where I am now easily 60 pounds overweight.

I wasn’t overweight as a child, but I can’t remember a time when my mother, whose weight probably fluctuated between 150 and 250 pounds, wasn’t either on a diet or, in her words, cheating on her diet. Sometimes we ate healthful, balanced meals; on other days dinner consisted of a bucket of Kentucky Fried Chicken. As a high-school cross-country runner, I never worried about weight, but in college, when my regular training runs were squeezed out by studying and socializing, the numbers on the scale slowly began to move up. As adults, my three sisters and I all struggle with weight, as do many members of my extended family. My mother died of esophageal cancer six years ago. It was her great regret that in the days before she died, the closest medical school turned down her offer to donate her body because she was obese.

It’s possible that the biological cards were stacked against me from the start. Researchers know that obesity tends to run in families, and recent science suggests that even the desire to eat higher-calorie foods may be influenced by heredity. But untangling how much is genetic and how much is learned through family eating habits is difficult. What is clear is that some people appear to be prone to accumulating extra fat while others seem to be protected against it.

In a seminal series of experiments published in the 1990s, the Canadian researchers Claude Bouchard and Angelo Tremblay studied 31 pairs of male twins ranging in age from 17 to 29, who were sometimes overfed and sometimes put on diets. (None of the twin pairs were at risk for obesity based on their body mass or their family history.) In one study, 12 sets of the twins were put under 24-hour supervision in a college dormitory. Six days a week they ate 1,000 extra calories a day, and one day they were allowed to eat normally. They could read, play video games, play cards and watch television, but exercise was limited to one 30-minute daily walk. Over the course of the 120-day study, the twins consumed 84,000 extra calories beyond their basic needs.

That experimental binge should have translated into a weight gain of roughly 24 pounds (based on 3,500 calories to a pound). But some gained less than 10 pounds, while others gained as much as 29 pounds. The amount of weight gained and how the fat was distributed around the body closely matched among brothers, but varied considerably among the different sets of twins. Some brothers gained three times as much fat around their abdomens as others, for instance. When the researchers conducted similar exercise studies with the twins, they saw the patterns in reverse, with some twin sets losing more pounds than others on the same exercise regimen. The findings, the researchers wrote, suggest a form of “biological determinism” that can make a person susceptible to weight gain or loss.

But while there is widespread agreement that at least some risk for obesity is inherited, identifying a specific genetic cause has been a challenge. In October 2010, the journal Nature Genetics reported that researchers have so far confirmed 32 distinct genetic variations associated with obesity or body-mass index. One of the most common of these variations was identified in April 2007 by a British team studying the genetics of Type 2 diabetes. According to Timothy Frayling at the Institute of Biomedical and Clinical Science at the University of Exeter, people who carried a variant known as FTO faced a much higher risk of obesity — 30 percent higher if they had one copy of the variant; 60 percent if they had two.

This FTO variant is surprisingly common; about 65 percent of people of European or African descent and an estimated 27 to 44 percent of Asians are believed to carry at least one copy of it. Scientists don’t understand how the FTO variation influences weight gain, but studies in children suggest the trait plays a role in eating habits. In one 2008 study led by Colin Palmer of the University of Dundee in Scotland, Scottish schoolchildren were given snacks of orange drinks and muffins and then allowed to graze on a buffet of grapes, celery, potato chips and chocolate buttons. All the food was carefully monitored so the researchers knew exactly what was consumed. Although all the children ate about the same amount of food, as weighed in grams, children with the FTO variant were more likely to eat foods with higher fat and calorie content. They weren’t gorging themselves, but they consumed, on average, about 100 calories more than children who didn’t carry the gene. Those who had the gene variant had about four pounds more body fat than noncarriers.

I have been tempted to send in my own saliva sample for a DNA test to find out if my family carries a genetic predisposition for obesity. But even if the test came back negative, it would only mean that my family doesn’t carry a known, testable genetic risk for obesity. Recently the British television show “Embarrassing Fat Bodies” asked Frayling’s lab to test for fat-promoting genes, and the results showed one very overweight family had a lower-than-average risk for obesity.

A positive result, telling people they are genetically inclined to stay fat, might be self-fulfilling. In February, The New England Journal of Medicine published a report on how genetic testing for a variety of diseases affected a person’s mood and health habits. Over all, the researchers found no effect from disease-risk testing, but there was a suggestion, though it didn’t reach statistical significance, that after testing positive for fat-promoting genes, some people were more likely to eat fatty foods, presumably because they thought being fat was their genetic destiny and saw no sense in fighting it.

While knowing my genetic risk might satisfy my curiosity, I also know that heredity, at best, would explain only part of why I became overweight. I’m much more interested in figuring out what I can do about it now.

The National Weight Control Registry tracks 10,000 people who have lost weight and have kept it off. “We set it up in response to comments that nobody ever succeeds at weight loss,” says Rena Wing, a professor of psychiatry and human behavior at Brown University’s Alpert Medical School, who helped create the registry with James O. Hill, director of the Center for Human Nutrition at the University of Colorado at Denver. “We had two goals: to prove there were people who did, and to try to learn from them about what they do to achieve this long-term weight loss.” Anyone who has lost 30 pounds and kept it off for at least a year is eligible to join the study, though the average member has lost 70 pounds and remained at that weight for six years.

Wing says that she agrees that physiological changes probably do occur that make permanent weight loss difficult, but she says the larger problem is environmental, and that people struggle to keep weight off because they are surrounded by food, inundated with food messages and constantly presented with opportunities to eat. “We live in an environment with food cues all the time,” Wing says. “We’ve taught ourselves over the years that one of the ways to reward yourself is with food. It’s hard to change the environment and the behavior.”

There is no consistent pattern to how people in the registry lost weight — some did it on Weight Watchers, others with Jenny Craig, some by cutting carbs on the Atkins diet and a very small number lost weight through surgery. But their eating and exercise habits appear to reflect what researchers find in the lab: to lose weight and keep it off, a person must eat fewer calories and exercise far more than a person who maintains the same weight naturally. Registry members exercise about an hour or more each day — the average weight-loser puts in the equivalent of a four-mile daily walk, seven days a week. They get on a scale every day in order to keep their weight within a narrow range. They eat breakfast regularly. Most watch less than half as much television as the overall population. They eat the same foods and in the same patterns consistently each day and don’t “cheat” on weekends or holidays. They also appear to eat less than most people, with estimates ranging from 50 to 300 fewer daily calories.

Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University, says that while the 10,000 people tracked in the registry are a useful resource, they also represent a tiny percentage of the tens of millions of people who have tried unsuccessfully to lose weight. “All it means is that there are rare individuals who do manage to keep it off,” Brownell says. “You find these people are incredibly vigilant about maintaining their weight. Years later they are paying attention to every calorie, spending an hour a day on exercise. They never don’t think about their weight.”

Janice Bridge, a registry member who has successfully maintained a 135-pound weight loss for about five years, is a perfect example. “It’s one of the hardest things there is,” she says. “It’s something that has to be focused on every minute. I’m not always thinking about food, but I am always aware of food.”

Bridge, who is 66 and lives in Davis, Calif., was overweight as a child and remembers going on her first diet of 1,400 calories a day at 14. At the time, her slow pace of weight loss prompted her doctor to accuse her of cheating. Friends told her she must not be paying attention to what she was eating. “No one would believe me that I was doing everything I was told,” she says. “You can imagine how tremendously depressing it was and what a feeling of rebellion and anger was building up.”

After peaking at 330 pounds in 2004, she tried again to lose weight. She managed to drop 30 pounds, but then her weight loss stalled. In 2006, at age 60, she joined a medically supervised weight-loss program with her husband, Adam, who weighed 310 pounds. After nine months on an 800-calorie diet, she slimmed down to 165 pounds. Adam lost about 110 pounds and now weighs about 200.

During the first years after her weight loss, Bridge tried to test the limits of how much she could eat. She used exercise to justify eating more. The death of her mother in 2009 consumed her attention; she lost focus and slowly regained 30 pounds. She has decided to try to maintain this higher weight of 195, which is still 135 pounds fewer than her heaviest weight.

“It doesn’t take a lot of variance from my current maintenance for me to pop on another two or three pounds,” she says. “It’s been a real struggle to stay at this weight, but it’s worth it, it’s good for me, it makes me feel better. But my body would put on weight almost instantaneously if I ever let up.”

So she never lets up. Since October 2006 she has weighed herself every morning and recorded the result in a weight diary. She even carries a scale with her when she travels. In the past six years, she made only one exception to this routine: a two-week, no-weigh vacation in Hawaii.

She also weighs everything in the kitchen. She knows that lettuce is about 5 calories a cup, while flour is about 400. If she goes out to dinner, she conducts a Web search first to look at the menu and calculate calories to help her decide what to order. She avoids anything with sugar or white flour, which she calls her “gateway drugs” for cravings and overeating. She has also found that drinking copious amounts of water seems to help; she carries a 20-ounce water bottle and fills it five times a day. She writes down everything she eats. At night, she transfers all the information to an electronic record. Adam also keeps track but prefers to keep his record with pencil and paper.

“That transfer process is really important; it’s my accountability,” she says. “It comes up with the total number of calories I’ve eaten today and the amount of protein. I do a little bit of self-analysis every night.”

Bridge and her husband each sought the help of therapists, and in her sessions, Janice learned that she had a tendency to eat when she was bored or stressed. “We are very much aware of how our culture taught us to use food for all kinds of reasons that aren’t related to its nutritive value,” Bridge says.

Bridge supports her careful diet with an equally rigorous regimen of physical activity. She exercises from 100 to 120 minutes a day, six or seven days a week, often by riding her bicycle to the gym, where she takes a water-aerobics class. She also works out on an elliptical trainer at home and uses a recumbent bike to “walk” the dog, who loves to run alongside the low, three-wheeled machine. She enjoys gardening as a hobby but allows herself to count it as exercise on only those occasions when she needs to “garden vigorously.” Adam is also a committed exerciser, riding his bike at least two hours a day, five days a week.

Janice Bridge has used years of her exercise and diet data to calculate her own personal fuel efficiency. She knows that her body burns about three calories a minute during gardening, about four calories a minute on the recumbent bike and during water aerobics and about five a minute when she zips around town on her regular bike.

“Practically anyone will tell you someone biking is going to burn 11 calories a minute,” she says. “That’s not my body. I know it because of the statistics I’ve kept.”

Based on metabolism data she collected from the weight-loss clinic and her own calculations, she has discovered that to keep her current weight of 195 pounds, she can eat 2,000 calories a day as long as she burns 500 calories in exercise. She avoids junk food, bread and pasta and many dairy products and tries to make sure nearly a third of her calories come from protein. The Bridges will occasionally share a dessert, or eat an individual portion of Ben and Jerry’s ice cream, so they know exactly how many calories they are ingesting. Because she knows errors can creep in, either because a rainy day cuts exercise short or a mismeasured snack portion adds hidden calories, she allows herself only 1,800 daily calories of food. (The average estimate for a similarly active woman of her age and size is about 2,300 calories.)

Just talking to Bridge about the effort required to maintain her weight is exhausting. I find her story inspiring, but it also makes me wonder whether I have what it takes to be thin. I have tried on several occasions (and as recently as a couple weeks ago) to keep a daily diary of my eating and exercise habits, but it’s easy to let it slide. I can’t quite imagine how I would ever make time to weigh and measure food when some days it’s all I can do to get dinner on the table between finishing my work and carting my daughter to dance class or volleyball practice. And while I enjoy exercising for 30- or 40-minute stretches, I also learned from six months of marathon training that devoting one to two hours a day to exercise takes an impossible toll on my family life.

Bridge concedes that having grown children and being retired make it easier to focus on her weight. “I don’t know if I could have done this when I had three kids living at home,” she says. “We know how unusual we are. It’s pretty easy to get angry with the amount of work and dedication it takes to keep this weight off. But the alternative is to not keep the weight off. ”

“I think many people who are anxious to lose weight don’t fully understand what the consequences are going to be, nor does the medical community fully explain this to people,” Rudolph Leibel, an obesity researcher at Columbia University in New York, says. “We don’t want to make them feel hopeless, but we do want to make them understand that they are trying to buck a biological system that is going to try to make it hard for them.”

Leibel and his colleague Michael Rosenbaum have pioneered much of what we know about the body’s response to weight loss. For 25 years, they have meticulously tracked about 130 individuals for six months or longer at a stretch. The subjects reside at their research clinic where every aspect of their bodies is measured. Body fat is determined by bone-scan machines. A special hood monitors oxygen consumption and carbon-dioxide output to precisely measure metabolism. Calories burned during digestion are tracked. Exercise tests measure maximum heart rate, while blood tests measure hormones and brain chemicals. Muscle biopsies are taken to analyze their metabolic efficiency. (Early in the research, even stool samples were collected and tested to make sure no calories went unaccounted for.) For their trouble, participants are paid $5,000 to $8,000.

Eventually, the Columbia subjects are placed on liquid diets of 800 calories a day until they lose 10 percent of their body weight. Once they reach the goal, they are subjected to another round of intensive testing as they try to maintain the new weight. The data generated by these experiments suggest that once a person loses about 10 percent of body weight, he or she is metabolically different than a similar-size person who is naturally the same weight.

The research shows that the changes that occur after weight loss translate to a huge caloric disadvantage of about 250 to 400 calories. For instance, one woman who entered the Columbia studies at 230 pounds was eating about 3,000 calories to maintain that weight. Once she dropped to 190 pounds, losing 17 percent of her body weight, metabolic studies determined that she needed about 2,300 daily calories to maintain the new lower weight. That may sound like plenty, but the typical 30-year-old 190-pound woman can consume about 2,600 calories to maintain her weight — 300 more calories than the woman who dieted to get there.

Scientists are still learning why a weight-reduced body behaves so differently from a similar-size body that has not dieted. Muscle biopsies taken before, during and after weight loss show that once a person drops weight, their muscle fibers undergo a transformation, making them more like highly efficient “slow twitch” muscle fibers. A result is that after losing weight, your muscles burn 20 to 25 percent fewer calories during everyday activity and moderate aerobic exercise than those of a person who is naturally at the same weight. That means a dieter who thinks she is burning 200 calories during a brisk half-hour walk is probably using closer to 150 to 160 calories.

Another way that the body seems to fight weight loss is by altering the way the brain responds to food. Rosenbaum and his colleague Joy Hirsch, a neuroscientist also at Columbia, used functional magnetic resonance imaging to track the brain patterns of people before and after weight loss while they looked at objects like grapes, Gummi Bears, chocolate, broccoli, cellphones and yo-yos. After weight loss, when the dieter looked at food, the scans showed a bigger response in the parts of the brain associated with reward and a lower response in the areas associated with control. This suggests that the body, in order to get back to its pre-diet weight, induces cravings by making the person feel more excited about food and giving him or her less willpower to resist a high-calorie treat.

“After you’ve lost weight, your brain has a greater emotional response to food,” Rosenbaum says. “You want it more, but the areas of the brain involved in restraint are less active.” Combine that with a body that is now burning fewer calories than expected, he says, “and you’ve created the perfect storm for weight regain.” How long this state lasts isn’t known, but preliminary research at Columbia suggests that for as many as six years after weight loss, the body continues to defend the old, higher weight by burning off far fewer calories than would be expected. The problem could persist indefinitely. (The same phenomenon occurs when a thin person tries to drop about 10 percent of his or her body weight — the body defends the higher weight.) This doesn’t mean it’s impossible to lose weight and keep it off; it just means it’s really, really difficult.

Lynn Haraldson, a 48-year-old woman who lives in Pittsburgh, reached 300 pounds in 2000. She joined Weight Watchers and managed to take her 5-foot-5 body down to 125 pounds for a brief time. Today, she’s a member of the National Weight Control Registry and maintains about 140 pounds by devoting her life to weight maintenance. She became a vegetarian, writes down what she eats every day, exercises at least five days a week and blogs about the challenges of weight maintenance. A former journalist and antiques dealer, she returned to school for a two-year program on nutrition and health; she plans to become a dietary counselor. She has also come to accept that she can never stop being “hypervigilant” about what she eats. “Everything has to change,” she says. “I’ve been up and down the scale so many times, always thinking I can go back to ‘normal,’ but I had to establish a new normal. People don’t like hearing that it’s not easy.”

What’s not clear from the research is whether there is a window during which we can gain weight and then lose it without creating biological backlash. Many people experience transient weight gain, putting on a few extra pounds during the holidays or gaining 10 or 20 pounds during the first years of college that they lose again. The actor Robert De Niro lost weight after bulking up for his performance in “Raging Bull.” The filmmaker Morgan Spurlock also lost the weight he gained during the making of “Super Size Me.” Leibel says that whether these temporary pounds became permanent probably depends on a person’s genetic risk for obesity and, perhaps, the length of time a person carried the extra weight before trying to lose it. But researchers don’t know how long it takes for the body to reset itself permanently to a higher weight. The good news is that it doesn’t seem to happen overnight.

“For a mouse, I know the time period is somewhere around eight months,” Leibel says. “Before that time, a fat mouse can come back to being a skinny mouse again without too much adjustment. For a human we don’t know, but I’m pretty sure it’s not measured in months, but in years.”

Nobody wants to be fat. In most modern cultures, even if you are healthy — in my case, my cholesterol and blood pressure are low and I have an extraordinarily healthy heart — to be fat is to be perceived as weak-willed and lazy. It’s also just embarrassing. Once, at a party, I met a well-respected writer who knew my work as a health writer. “You’re not at all what I expected,” she said, eyes widening. The man I was dating, perhaps trying to help, finished the thought. “You thought she’d be thinner, right?” he said. I wanted to disappear, but the woman was gracious. “No,” she said, casting a glare at the man and reaching to warmly shake my hand. “I thought you’d be older.”

If anything, the emerging science of weight loss teaches us that perhaps we should rethink our biases about people who are overweight. It is true that people who are overweight, including myself, get that way because they eat too many calories relative to what their bodies need. But a number of biological and genetic factors can play a role in determining exactly how much food is too much for any given individual. Clearly, weight loss is an intense struggle, one in which we are not fighting simply hunger or cravings for sweets, but our own bodies.

While the public discussion about weight loss tends to come down to which diet works best (Atkins? Jenny Craig? Plant-based? Mediterranean?), those who have tried and failed at all of these diets know there is no simple answer. Fat, sugar and carbohydrates in processed foods may very well be culprits in the nation’s obesity problem. But there is tremendous variation in an individual’s response.

The view of obesity as primarily a biological, rather than psychological, disease could also lead to changes in the way we approach its treatment. Scientists at Columbia have conducted several small studies looking at whether injecting people with leptin, the hormone made by body fat, can override the body’s resistance to weight loss and help maintain a lower weight. In a few small studies, leptin injections appear to trick the body into thinking it’s still fat. After leptin replacement, study subjects burned more calories during activity. And in brain-scan studies, leptin injections appeared to change how the brain responded to food, making it seem less enticing. But such treatments are still years away from commercial development. For now, those of us who want to lose weight and keep it off are on our own.

One question many researchers think about is whether losing weight more slowly would make it more sustainable than the fast weight loss often used in scientific studies. Leibel says the pace of weight loss is unlikely to make a difference, because the body’s warning system is based solely on how much fat a person loses, not how quickly he or she loses it. Even so, Proietto is now conducting a study using a slower weight-loss method and following dieters for three years instead of one.

Given how hard it is to lose weight, it’s clear, from a public-health standpoint, that resources would best be focused on preventing weight gain. The research underscores the urgency of national efforts to get children to exercise and eat healthful foods.

But with a third of the U.S. adult population classified as obese, nobody is saying people who already are very overweight should give up on weight loss. Instead, the solution may be to preach a more realistic goal. Studies suggest that even a 5 percent weight loss can lower a person’s risk for diabetes, heart disease and other health problems associated with obesity. There is also speculation that the body is more willing to accept small amounts of weight loss.

But an obese person who loses just 5 percent of her body weight will still very likely be obese. For a 250-pound woman, a 5 percent weight loss of about 12 pounds probably won’t even change her clothing size. Losing a few pounds may be good for the body, but it does very little for the spirit and is unlikely to change how fat people feel about themselves or how others perceive them.

So where does that leave a person who wants to lose a sizable amount of weight? Weight-loss scientists say they believe that once more people understand the genetic and biological challenges of keeping weight off, doctors and patients will approach weight loss more realistically and more compassionately. At the very least, the science may compel people who are already overweight to work harder to make sure they don’t put on additional pounds. Some people, upon learning how hard permanent weight loss can be, may give up entirely and return to overeating. Others may decide to accept themselves at their current weight and try to boost their fitness and overall health rather than changing the number on the scale.

For me, understanding the science of weight loss has helped make sense of my own struggles to lose weight, as well as my mother’s endless cycle of dieting, weight gain and despair. I wish she were still here so I could persuade her to finally forgive herself for her dieting failures. While I do, ultimately, blame myself for allowing my weight to get out of control, it has been somewhat liberating to learn that there are factors other than my character at work when it comes to gaining and losing weight. And even though all the evidence suggests that it’s going to be very, very difficult for me to reduce my weight permanently, I’m surprisingly optimistic. I may not be ready to fight this battle this month or even this year. But at least I know what I’m up against.

If you or anyone you know needs help with an exercise program, don't hesitate to contact me. Diets don't work long term and diets without regular exercise do not work long term. Get help from the professionals to see long term, lifestyle changes.

Beanpot Season Greek White Bean Soup and Vegetable hash recipe

2012-02-01T06:48:00.000-07:00

Available in a variety of colors and sizes, beans provide comforting nourishment.

By Lisa James

January 2012

The days are dark, full of wind, wet and cold. You don’t mind—your kitchen is cozy and fragrant thanks to a bean stew merrily bubbling on the stove.

Besides being easy to grow and dry, beans provide a protein/complex carbohydrate combination that sustained our ancestors through winters in which central heating and supermarkets were unheard of. Bean fiber helps curb cholesterol and normalize bowel function. Beans also supply various minerals along with B vitamins, especially folate and vitamin B1.

Dried beans come in hundreds of varieties: large white cannellinis from Italy, small red adzukis from Japan, speckled pintos from Peru. But “beans are more alike than they are different—the same basic cooking methods apply,” says Crescent Dragonwagon, author of Bean by Bean (Workman).

Almost all dry beans needed to be soaked before cooking. (Adzuki and mung beans, split and black-eyed peas, and lentils are exceptions.) “Soaked beans cook in about a third of the
time unsoaked and their texture is uniformly creamy,” says Dragonwagon. Pick through for small rocks and other debris, and rinse before soaking either overnight at room temperature or
in the refrigerator, using a pressure cooker or covered for an hour after a five-minute boil. (The soaking water washes out a lot of the gassiness.) Canned beans are useful when you’re in a rush. Dragonwagon cautions against adding salt or anything acidic until the beans are tender to avoid toughening the skins.

Let winter do its worst. With a pantry full of beans, your house will always feel like a home.

Fasolada

(Greek White Bean Soup-Stew)

1 1/2 cups white beans (gigandes, Great Northern, navy, cannellini or large limas),
picked over, rinsed, soaked overnight and well drained
2 bay leaves
8 cups water
2 carrots, sliced into
1/2-inch-thick rounds
1 large onion, chopped
1-2 cloves garlic, chopped
4 stalks celery with leaves, chopped
1 can (14.5 oz) chopped plum tomatoes with juice
1 tbsp tomato paste
1 tbsp dried oregano (optional)
1-2 tsp dried mint (optional)
1/3 cup extra virgin olive oil
3 tbsp minced fresh parley
salt and pepper, to taste

1. Place the beans, bay leaves and water in a large soup pot over high heat. Bring to a boil, reduce the heat to low, cover and simmer 30 minutes. Remove bay leaves.

2. Add carrots, onion, garlic and celery; simmer another 30 minutes. Add tomatoes, tomato paste, oregano and/or mint, olive oil and salt and pepper to taste (try starting with 1 tsp salt). Simmer until beans are soft and creamy, but not quite disintegrating (30 minutes more).

3. Remove from the heat and let cool slightly. Adjust seasonings to taste; serve warm or at room temperature, with parsley and drizzle of extra olive oil. Good with crusty bread and sautéed slices of haloumi cheese.

Serves 6. Analysis per serving: 326 calories, 13g protein, 13g fat (2g saturated), 16g fiber, 42g carbohydrate, 445 mg sodium

REPRINTED WITH PERMISSION FROM BEAN BY BEAN: A COOKBOOK BY
CRESCENT DRAGONWAGON

The Best Vegetable Hash

3 fist-sized potatoes, scrubbed well (peeled or not, as you desire), cut into 1/2” (or smaller) dice
2 tbsp extra-virgin olive oil
1 large onion, diced
2 carrots, diced
1/2 green bell pepper, stemmed, seeded and diced
2 stalks celery, with leaves, diced
1 tomato, diced (optional)
1 stalk broccoli, head cut into small florets, stem peeled and diced
1 can (15 oz) red kidney beans, drained well
Salt and freshly cracked black pepper
Grated extra-sharp cheddar cheese, for serving (optional)
Poached eggs (1 to 2 per person), for serving (optional)
Ketchup, tabasco or similar hot sauce, and/or salsa, for serving (optional)

1) Fill a medium-sized saucepan halfway with water and bring to a boil. Drop in the potatoes and lower the heat to a brisk simmer.

2) While the potatoes simmer, heat a large skillet over medium-high heat. Add the olive oil and the moment it thins, add the onion. Sauté, stirring often, about 5 minutes. Lower the heat a tad, add the carrots, green pepper and celery, and sauté until the vegetables are slightly tender, another 5 minutes. Stir in the tomato, if using.

3) Taste a potato; it should be almost or just barely done. Place the broccoli in a colander in the sink (or over a bowl, if you want to catch the potato-cooking liquid for use in a stock—always a good idea) and drain the potatoes over the broccoli (thus precooking the broccoli slightly). Drain the broccoli and potatoes very well, shaking the colander, and add them to the skillet (which you have been continuing to stir at intervals).

4) Continuing to stir the sautéing vegetables regularly, place the kidney beans in a food processor and pulse-chop, pausing to scrape down the sides, until you have a textured puree. Alternatively, you can place the beans in a large bowl and mash them to this same texture with a potato masher.

5) Stir the mashed beans into the sautéing veggies, which will almost immediately thicken up and want to stick. Keep stirring until the mixture is thicker, thick enough so you could shape it into cakes if you were so inclined, 1 to 2 minutes more. Season it with salt and pepper to taste.

6) Serve immediately, hot; if you like, with a sprinkle of grated cheddar, a poached egg or two, and ketchup, hot sauce and/or salsa on the table.

Serves 4. Analysis per serving: 301 calories, 10g protein, 7g fat (1g saturated), 11g fiber,
53g carbohydrates, 310 mg sodium

REPRINTED WITH PERMISSION FROM BEAN BY BEAN:
A COOKBOOK BY CRESCENT DRAGONWAGON

Vitamin D And Calcium. POTENT Fat Fighters

2012-01-31T14:00:00.000-07:00

Are you fat, tired, and unhappy with your appearance? When you look in the mirror, do you see a protruding belly and NO SIX pack abs? Have you tried everything from exercise to eating right - all to no avail? What may be happening is this: you may be lacking essential nutrients in your diet which may INCREASE your fat burning potential.

But more importantly, if you find yourself overweight, you may have some deadly tissue growing inside your body. And it may be wrapping itself around your organs. This may INCREASE your risk for developing chronic diseases. And those nutrients may be a KEY to fighting this nasty type of fat.

What am I talking about? The connection between vitamin D, calcium and visceral fat! Give me a moment and I will open your eyes to the newest research that is sweeping the nation. And it may help banish your BELLY FLAB forever!

There are two types of fat in your body: subcutaneous and visceral.

One fat lies on TOP of your muscles, preventing you from seeing your six pack abs. The other lies deeper, closer to your vital organs. Chances are, if you have a protruding belly - then you may have MORE visceral fat. Visceral fat may be deadly to your body’s fat burning potential, and also to your HEALTH. In fact, the more visceral fat you have may increase your risk of developing CHRONIC DISEASES.

Visceral Fat is commonly referred to as intra-abdominal fat. This type of fat may be found in between and around your organs - even wrapped around your heart! And when it is wrapped around your heart, your risk for heart disease may increase. The problem with visceral fat: it may consist of more than just one type of fat. In fact, it may be made up of THREE different types! And they may all reside in a “pocket” in your fat cells.

And these pockets may be FILLED TO THE BRIM with nasty FAT. You might be asking yourself if there is a way to rid yourself of visceral fat. I am here to say YES, you may be able to cleanse your body of this disease-causing fat! But first…

Protein and Weight Loss - Protein may provide the building blocks you need to maintain lean muscle tissue on your body. And lean muscle may BOOST your metabolism, possibly leading to a tone and lean body.

There are different ways to increase your intake of dietary protein:

• Lean meats

• Nuts

• Protein supplements

However, with a hectic lifestyle you may be TOO busy and have very little time throughout your day to make a chicken breast or some kind of lean meat. And you may have forgotten to replenish your stack of nuts. The next best way is to mix your favorite protein powder with a tall glass of low fat milk or coconut milk. This may give you good fats and an ample protein supply, which may be vital for lean muscle development.

Plus, it may provide more vitamin D and calcium, which may stimulate your body to burn MORE visceral fat. Confused? Let me explain…

Vitamin D, Calcium, and Fat Loss - Researchers may have determined that vitamin D and calcium TOGETHER may be a potent one-two punch for weight loss. And not your regular run-of-the-mill fat loss, but a potent fighter against visceral fat. These researchers have determined that a large percentage of Americans may be lacking in calcium and vitamin D. And this may lead to an increase in obesity. In a similar study, researchers determined that youth who may be lacking in vitamin D, may be one key for the rise in youth obesity.

Now back to the ADULT study!

The researchers recruited 171 participants with an average age of 40. They were randomly assigned to one of two groups: one with fortified orange juice (both regular and lite), and the other as a placebo. The results were ASTOUNDING! Both groups showed insignificant weight loss. Insignificant weight loss means that it might have been statistically insignificant.

However, the group who had the fortified orange juice - lost 12.7 cm of visceral fat. The control group lost only 1.3 cm.

Plus, the participants in the “lite” version - lost a dramatic 13.1 cm of visceral fat. The control group in the lite version lost only 6.4 cm.

Their researchers concluded that vitamin D, in combination with Calcium supplementation, may reduce visceral fat deposits. Even though this research is new and needs further study on the exact mechanism, the results may prove promising for reducing central obesity.

What Can You Do? - Obesity has grown to epic proportions. And these numbers may continue to climb in the foreseeable future. Being overweight or obese may increase your chances of developing chronic diseases. In fact, the longer you hold onto your FAT may dramatically increase your risk. There are two types of fat in your body: subcutaneous and visceral.

Visceral fat may be DEADLY to your health. Including more calcium and vitamin D may increase your body’s ability to BOOST VISCERAL FAT BURNING, thereby banishing it FOREVER. Including more foods that supply your body with adequate vitamin D and calcium may provide a powerful one-two punch for visceral fat loss.

Including a product, like Prograde Lean, may increase your protein intake, possibly supplying your body with the building blocks it needs to maintain lean muscle tissue. Mix it with a glass of a low fat, organic dairy product, or your favorite fortified juice and you maybe one your way to increasing your weight loss, especially the loss of nasty visceral fat.

If you or someone you love needs help with an exercise training program, please contact me.

24 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-31T13:26:00.000-07:00

Stop following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile. Don’t take the easy way out. Do something extraordinary.

I find when I don't challenge myself and step outside that box that has been created for us and usually by ourselves, I don't feel as fulfilled as I could be. Taking the easy out can be a boring, mindless activity and not the way I choose to live my life. WM of PBC

Start working toward your goals every single day. – Remember, the journey of a thousand miles begins with one step. Whatever it is you dream about, start taking small, logical steps every day to make it happen. Get out there and DO something! The harder you work the luckier you will become. While many of us decide at some point during the course of our lives that we want to answer our calling, only an astute few of us actually work on it. By ‘working on it,’ I mean consistently devoting oneself to the end result. Read The 7 Habits of Highly Effective People.

Do you have a dream to help others? Do you dream about getting up every morning and working at a career you would actually love to do? Do you have hobbies that you think would be something fun to do on a regular basis? Of course you do, we all dream. Now take one of those dreams and figure out how you can take one step forward toward making that dream a reality. Maybe it won't pay the bills right now, but why wait and always wonder? Take a couple hours a week and develop the skills necessary to put your dreams into action. Most of you won't quit your "day job", but why not enjoy your part time job, it may even get you through the day because you are excited about doing the other. There are many volunteer opportunities to try out just about any activity you can dream of. You can test the waters and that allows you to dip your toes without drowning. If you find you really don't want to do that activity as your new found career, you haven't given up everything. But you also gave it just a little extra and did something about it. WM of PBC

Gut Check

2012-01-30T14:00:00.000-07:00

The amino acid glutamine can help strengthen your gastrointestinal tract.

Can you imagine someone saying, “My heart’s been acting up a little lately—I’m taking some over-the-counter stuff for it”? People say such things about digestive woes all the time. These problems tend to be regarded casually, often under the assumption that a bout of indigestion or bowel trouble will resolve itself. And for occasional discomfort, that may the case.

But assuming that persistent digestive distress—heartburn, stomach upset, pain, gas and bloating, constipation and/or diarrhea—will simply go away is a bad idea. Such symptoms can indicate damage to the intestinal wall, which can have health consequences beyond the digestive tract.
Relieving symptoms without addressing intestinal dysfunction at the root is not enough. The best approach is to help heal the digestive system’s delicate lining—the place where trouble starts.

Studies suggest that the amino acid glutamine can play a significant role in such healing.

Disrupted Digestion

The membrane that lines the intestinal tract (known as the intestinal mucosa) serves as a traffic cop, letting nutrients into the bloodstream while keeping everything else out. That process can be disrupted, though, by conditions such as irritable bowel syndrome and Crohn’s disease (among others). When that happens, noxious substances such as bacteria and partially digested proteins can enter the blood.

Known as leaky gut syndrome, this condition “not only creates inflammation in the gut but has the potential to create pockets of inflammation everywhere else in the body,” says Raphael Kellman, MD, a holistic practitioner in New York City and author of Gut Reactions (Broadway Books). He adds that leaky gut interferes with normal nutrient absorption, leading to nutritional shortfalls.

Glutamine Protection

Glutamine (also called L-glutamine), one of the protein building blocks known as amino acids, promotes digestive health in several ways. It is the preferred fuel source of the cells that line the small intestine, where most nutrient absorption takes place. It is used to synthesize glutathione, a key antioxidant, and to help clear ammonia, a toxin that can throw off the body’s acid-base balance. What’s more, glutamine has shown an ability to protect the stomach against ulceration and to prevent stomach contents from backing up into the esophagus, which helps ease heartburn.

A number of studies support glutamine’s digestion-supportive properties. It has been found to help protect preterm babies against leaky gut (Journal of Maternal-Fetal & Neonatal Medicine 10/11) as well as severely ill patients on feeding tubes. And glutamine’s ability to reduce ammonia levels has provided protection against stomach disorders associated with H. pylori, a microbe linked to ulcers, in animals (Journal of Pharmacological Sciences 1/10).

As important as glutamine is to intestinal health, it works best in combination with other nutrients. These include calcium, which helps buffer acidity, and antioxidants such as selenium and vitamins C and E, which fight free radicals. Beneficial microbes that normally inhabit the intestinal tract, known as probiotics, help turn dietary fat into fatty acids needed for a healthy mucosa. And whole-food concentrates have an alkalinizing effect that promotes proper digestion, which helps ease symptoms.

If your digestive system is always giving your grief, don’t shrug it off lightly. Glutamine can help you fix the problem at the source. By Lisa James

Don't let some run of the mill upset stomach or gas pains stop you from going to the doctor. If you are popping antacids like gum, you have an issue. Your issue may be eating too much at one sitting, or it could be something much more serious. I finally went to the doctor and found out I had Barrett's Esophagus which is a precancerous changing of the cells. i was able to reverse most of my condition with exercise, eating healthier, eating more often, and getting more fiber in my eating plan. Cutting down on alcohol, chocolate and caffeine also helps because these things weaken the muscle that keeps your food down once you eat it. You may not have a serious problem, but I didn't think mine was either. Get checked out. WM of PBC

For more interesting articles check out blog.

23 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-29T11:40:00.000-07:00

Stop trying to make things perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done. Read Getting Things Done.

Have you put off doing something because the time wasn't perfect? How often have you told yourself, the circumstances just weren't perfect so I didn't do it? How often have you passed up a great opportunity because you didn't think it was the perfect time? WM of PBC

Start accepting things when they are less than perfect. – Remember, ‘perfect’ is the enemy of ‘good.’ One of the biggest challenges for people who want to improve themselves and improve the world is learning to accept things as they are. Sometimes it’s better to accept and appreciate the world as it is, and people as they are, rather than to trying to make everything and everyone conform to an impossible ideal. No, you shouldn’t accept a life of mediocrity, but learn to love and value things when they are less than perfect.

Do something just because you have always wanted to and you thought the timing wasn't right. Dress the way you want, not because it just doesn't fit perfectly. Enjoy life because it will never be perfect, it will and can be great and wonderful, but never perfect. Be you because you are perfect just the way you are not the way you think you always should be. WM of PBC

Broken Hearts Club

2012-01-28T14:00:00.000-07:00

Article reposted from Penrose Bloom magazine.

Extreme emotional or physical stress can lead to heart attack like symptoms. In October, Laura Debenham had one of the scariest days of her life. "I was really sick all day," she recalls. "And I just kept getting sicker and sicker. then, I had hot flashes."

She had pain on the side of her chest, and she was having trouble breathing. She also felt nauseated and couldn't keep food down. "I went to a website and looked up the symptoms of a heart attack in women, because I'd heard they were different than in me," she says. Debenham had all but one of the symptoms she read about, so she called 911.

At the hospital, after an EKG and other tests, her doctors thought it was a heart attack. But once in the cardiac catheterization lab at Penrose Hospital, they discovered she hadn't had one after all. Rather, she had stress cardiomyopathy, which is often referred to as broken heart syndrome. "Cardiomyopathy" refers to severe weakness in the heart muscle, which can be brought on by intense emotional or physical stress.

Stress and Your Heart - Left uncontrolled, stress can affect the heart-raising blood pressure and increasing our risk for heart disease and conditions such as stress-induced cardiomyopathy, also know as Takotsubo syndrome. When a patient has stress-induced cardiomyopathy, the initial symptoms appear the same as a heart attack, says Deborah Jalowiec, MD, a cardiologist with Colorado Springs Cardiologists, A Centura Health Clinic.

"You have EKG changes," Jalowiec says. "You have elevated cardiac enzymes. It looks like a heart attack until you get to the cath lab, and there are no blocked arteries." Stress cardiomyopathy is most common in women-in fact, in a recent study, 89 percent of patients with the condition were women.

"Overwhelmingly stressful situations cause the release of adrenaline, and this quick release seems to be toxic to the heart muscle. The heart muscle is temporarily damaged," Jalowiec explains. "It's not a heart attack because the heart muscle will go back to normal."

Stress cardiomyopathy is commonly brought on by a stressful event, like a death in the family, a divorce or separation, the loss of a job, a sudden burst of anger, or intense fear. But it doesn't always have to be a negative cause, Jalowiec says. Hearing "surprise" yelled at a surprise party can trigger the adrenaline response as well.

"There can be physical stressors too, such as an asthma attack, a migraine headache, or going into surgery," Jalowiec explains. "But one out of three people (who experience this condition) cannot identify a stress issue." Debenham, 51, is one of those. While she says she lives with day to day stress - she owns and manages a sports bar and is the mother of three children-she doesn't know what specifically caused her attack that day.

Finding relief for stress. Debenham spent four days in the hospital after her stress induced cardiomyopathy. Afterward, her doctor put her on medication and gave her some advice. "He told me to control my stress," she recalls. "And I laughed." It's not always easy to get away from stressful situations like your job or family. But, Jalowiec says, if you are frequently under stress, there are steps you can take when you feel stress mounting.

"This condition seems to be more common in high-strung, anxious people," she explains. "You can try biofeedback or relaxation techniques to control the adrenaline release." Of course, she says, recognizing rising stress levels during a stressful or unexpected situation, like attending a funeral or being in a car accident, isn't likely. But the more you can manage your stress, the better for your heart.

As for medications, beta-blockers can help block the effect of adrenaline on the heart and can be used long term. ACE inhibitors also may be used immediately after and attack to help the heart muscle return to normal.

Recognize the signs. Even if you think you might have stress cardiomyopathy, don't wait for the heart to heal itself, because it could be a heart attack. "You can't tell the difference without a heart catheterization, so if you think you have symptoms, you have to go to the ER," Jalowiec says.

And if it is broken heart syndrome, you should be under the watchful eye of a cardiologist to manage the condition with medications and to make sure there are no serious consequences. Very rarely, people can develop congestive heart failure or an arrhythmia (abnormal heart rhythm) as a result of the cardiomyopathy, Jalowiec says.

Make sure you get medical care, and try to manage stress in your life. If you're a high stress person or high stress response person, get that under control," she adds. Debenham says her daily stress might not be going anywhere, but she enjoys her Denver Broncos tickets and makes time (though she should do it more, she says) for the activities she loves. "I golf," she says. "And I love it."

Ladies get yourself checked out if you experience any of the symptoms, don't blow it off and attribute it to heartburn or whatever other excuse you may want to tell yourself. Prior to changing careers and going to Personal Training school, I had attacks that were thought to be heart attacks. After many visits to the hospital and calling the ambulance on myself while on duty as a 911 dispatcher, we attributed it to esophageal spasms. The spasms felt like heart attacks and scared me into making a healthier career decision. After over 25 years in Law Enforcement and working every shift imaginable, I decided I needed to take a break from the high stress career. The spasms have subsided and I haven't had one in over 6 years, it worked for me, but only because I listened to my body and then took action. WM of PBC

For further articles on motivation, fitness tips and inspiration check out the rest of the blog.

22 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-28T08:22:00.000-07:00

Stop overlooking the beauty of small moments. – Enjoy the little things, because one day you may look back and discover they were the big things. The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you.

Don't just look at the negative things that happen daily, think about something that has happened today that was good or felt good. Life happens around us whether we like it or not, why not look at your day just a little differently today. Go outside and take a walk around your neighborhood and look at the sky and how the clouds move through life. Most of us go outside, get into our cars and drive to our destination never really noticing the world around us. WM of PBC

Start noticing the beauty of small moments. – Instead of waiting for the big things to happen – marriage, kids, big promotion, winning the lottery – find happiness in the small things that happen every day. Little things like having a quiet cup of coffee in the early morning, or the delicious taste and smell of a homemade meal, or the pleasure of sharing something you enjoy with someone else, or holding hands with your partner. Noticing these small pleasures on a daily basis makes a big difference in the quality of your life.

If you spend most of your time in the family room, take a book and a glass of water into your living room, sit down and just look around the room. Notice the pictures on the wall, they should put a smile on your face, remember why you took the picture or bought it in the first place. Take a look around and ask yourself what can I do differently about this room to enjoy it more often. When I moved into my house, the living room wasn't really being used, but my favorite leather furniture was in there. So I made it a point to have my morning coffee in the living room, sitting on the warm, comfortable leather love seat with the sun rising up behind my back. Beautiful way to start out the morning. WM of PBC

21 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-27T17:18:00.000-07:00

Stop doing the same things over and over without taking a break. – The time to take a deep breath is when you don’t have time for it. If you keep doing what you’re doing, you’ll keep getting what you’re getting. Sometimes you need to distance yourself to see things clearly.

Do you feel like your running circles and getting nothing done? When you don't take a break, everything can seem overwhelming. WM of PBC

Start being attentive to your stress level and take short breaks.– Slow down. Breathe. Give yourself permission to pause, regroup and move forward with clarity and purpose. When you’re at your busiest, a brief recess can rejuvenate your mind and increase your productivity. These short breaks will help you regain your sanity and reflect on your recent actions so you can be sure they’re in line with your goals.

I have quite a few clients that sit at their computer all day long and I advise them to get up and move around even if it's for 10 minutes. Take a walk outside and you will be surprised how much energy you can regain. Some get up to refill their coffee cups, try going up the stairs a couple times and see how you feel. Do something natural to boost your energy level. You will feel much better. WM of PBC

Exercise May Strengthen Your Brain

2012-01-27T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

You know how exercise feels when you do it. The burn in your muscles, the sweat pouring down your face, and the fatigue you feel in your muscles. You may feel GREAT after your workout due to endorphins racing through your brain. However, what you might not know is that exercise may strengthen your BRAIN. And this may be the key to stopping your cravings for junk food and overeating. Let me explain…

Your Brain and Overeating - There are specialized cells located in the front of your brain called the prefrontal cortex. This area of the brain is responsible for many different things - especially DECISION MAKING skills. And this is the MOST IMPORTANT component to this article. Why?

In overweight and obese individuals, there is a significant decline in signaling from this area of the brain. It is not due to the brain being damaged, but it is due to the relentless strain that occurs in an obese environment.
So this area starts to work at less than 100%. This limits the capacity and the influence the prefrontal cortex has on your FOOD choices.

And this may mean you are GOING to overeat
if the chance presents itself

And overeating may lead to increased weight gain and higher obesity levels. When there is an increased demand on your prefrontal cortex, you may just be creating your need to overeat! It may then become a vicious cycle. But there is a most unlikely savior, and one which most people hate a love/hate relationship with.

Exercise - Everyone understands that exercise is good for you. It creates a great sweat, good pump, and reduces risk factors for the development of diseases. The best part of the workout, though, is when you are finished! Exercise creates an environment where good hormones are released in your brain, giving you that feel-good feeling. But exercise may also influence the prefrontal cortex. Exercise may be able to counteract the effects of overeating. Naturally, you would think this anyhow!

But research from Harvard may prove this phenomenon. Exercise may be able to enhance executive function and enhance goal-oriented behavior.

Exercise may help your body to re-learn
and adapt for better control

Exercise may enhance “top down’ inhibitory control, allowing for better decision making.

Exercise may help suppress the need to overeat

Exercise may also be able to increase vital tissue and strengthen connections in your brain.

Exercise And Your Weight - You know how good exercise is for you. Exercise can strengthen your cardiovascular system and your muscular system, making it easier to do everyday activities. Exercise may also help you burn extra calories, which may control weight loss.

Exercise may help with WEIGHT CONTROL andCALORIC EXPENDITURE

Now exercise may also be able to control and suppress your need to overeat by directly affecting your decision-making area of your brain. Physical activity and/or exercise may be a new method for strengthening your brain, possibly helping you to lose weight by preventing you from eating too much. If you are having a hard time losing weight and have NOT started an exercise program, maybe it is time to look into it. It may strengthen your brain AND help you boost your metabolism at the same time!

Snow Advisory and how to workout in it.

2012-01-27T07:48:00.001-07:00

Reposted from Better Homes and Garden Magazine

Sure, we'll happily sing about a winter wonderland. But walk in it? Not so much. One study found that women take about 2300 fewer steps per day in winter than in summer, marking a 30 percent reduction in physical activity. From a health standpoint, however, now is an ideal time to get outside and get moving.

For starters, cold-weather workouts can deliver optimal weight-loss results, says Aaron Cypress M.D., Ph.D., a professor of medicine at Harvard medical School in Boston. His research shows that cold exposure activates the body's stores of brown fat, a type of tissue that helps modulate body temperature-and burns calories in the process. "unlike white fat, which stores energy, brown fat is metabolically active," Cypess says.

And while exercising anywhere can chase away the winter blues, doing so in sunlight revs the brain's production of feel-good serotonin for an even bigger boost, says clinical psychologist Stephen S. Hardi, Ph.D., author of The Depression Cure (Da Capo, 2010).

Can't decide on a snowy activity? Read on as five women in cold climates share their favorites. Brring it on!

Amy Finsliver, 46 of Boston, MA says Ice-Skating is best for weekday workouts.

Workout reward: Strengthens legs, butt and core
Why she loves it: "I'm lucky to work near the rink at Boston's Frog Pond-it's faster to pop out and skate during my lunch hour than it is to go to the gym, where I'd have to change into and out of workout clothes. Plus, after sitting at my desk for hours, I love feeling my leg muscles stretch and flex."

Sue Kober, 51 of Larkspur, CO says Snowshoeing is best for beginners.

Workout reward: Strengthens legs, butt and (if using poles) arms and shoulders.
Why she loves it: "Snowshoeing isn't difficult-if you can walk, you can do it. My family and I started on a lark when we found some snowshoeing event that raises money to fight breast cancer. This makes the activity even more meaningful for me."

Lindsey Kriete, 32 of Milwaukee, WI says Cross-country skiing is best for solo sessions.

Workout reward: Strengthens legs, butt, core and arms.
Why she loves it: "Cross-country skiing offers so much flexibility. Depending on my mood, I'll either hammer out a really hard workout or take it easy and enjoy the beautiful scenery and stillness. Lately I've been pushing myself-I'm training for a cross-country ski marathon in February!"

Kate Geagan, 39 of Park City, UT says Skate skiing is best for adrenaline junkies.

Workout reward: Strengthens legs, butt, back, shoulders and core.
Why she loves it: "skate skiing is a form of cross country skiing that uses shorter, narrower skis. It's highly aerobic, and it tones you right up. So even when I have just 25 minutes to exercise, I can charge through a top-notch workout and get on with my day. The rush keeps me happy and glowing for hours."

Fern Spence, 42 of Traverse City, MI says Sledding is best for busy moms.

Workout reward: Strengthens legs, butt and core.
Why she loves it: "Dragging the sled uphill really gets my blood pumping, and flying down through the fresh air raises my spirits. But even better is the amazing quality time I get to enjoy with my two kids. With no rules or teams, everyone can join the fun!"

All of these ladies are in their early 30's to early 50's and proves that you are never too old to get out and start up some type of winter workout. Some of the activities are for single enjoyment and others are for group enjoyment. I started cross country skiing and when I first started I found myself falling constantly. I noticed the winter season after becoming a personal trainer and working on a well balanced exercise program for myself that I didn't fall as much. I had better balance. I was stronger in my legs and I didn't get fatigued as quickly. Exercising regularly helps you enjoy your activities more because you find its easier to do and less risk for injury when you are stronger and in better shape.

If you need help with your exercise programming, visit website and lets get started.

20 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-26T17:08:00.000-07:00

Stop wasting time explaining yourself to others. – Your friends don’t need it and your enemies won’t believe it anyway. Just do what you know in your heart is right.

I hear this one from my clients sometimes. They have started their journey toward a healthier life and their current friends may not support it as much as thought they would have. The reason is you may be attracted to each other because of your woes in life and once you start to change, the relationship does too. WM of PBC

Start listening to your own inner voice. – If it helps, discuss your ideas with those closest to you, but give yourself enough room to follow your own intuition. Be true to yourself. Say what you need to say. Do what you know in your heart is right.

This can be hard for you to imagine if you have been listening to others and doing what they would like instead of voicing your own opinion. You may even find some resistance when you start being the type of person you feel you must be. In time you will find those around you that support and encourage your new found passion. You will also find those who don't and you may have to face some difficult decisions. Follow your path and the new adventures it may lead you on. WM of PBC

Slim Down Secrets

2012-01-26T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

People have known for years about the power of protein. It may help you lose weight, provide essential amino acids for strong muscles, and provide you with plenty of vitamins and minerals, which are essential for your health. But over the years, the fad of high-protein diets has lost momentum.

Why? There are hundreds of different diet options to choose from. The everyday consumer may be completely CONFUSED by what they hear. Is a high-protein diet good for you? Or is high-carb and low protein a better option? All the options can be quite confusing. Gone are the days where a healthy diet was three square meals with meat and potatoes.

Now the guidelines have changed to include more fruits and vegetables, essential fats, and lean meats. But what if I was to tell you that a high-protein diet MAY be beneficial to your health. In fact, there is supporting research showing a high-protein, high-fiber diet may increase your feeling of fullness which may lead to weight loss.

High-Protein, High-Fiber Diets - Incorporating more protein and fiber into your diet may be a key to losing weight. Not only do you burn extra calories by eating protein, but it takes longer for food to be absorbed by your body by increasing your fiber intake. High protein may help aid weight loss by sparing lean mass, enabling you to burn more sugar and fat. This may decrease your fat stores, especially your subcutaneous and visceral fat.

And I forgot to mention that you may even BURN more calories DIGESTING protein. Your body tries very hard to not use protein for energy. But during times of fasting or calorie restriction, your body may burn protein to use for energy. Your body is so complex and unique that it saves your fat stores for future use.

Your fat holds TONS of stored energy which
your body uses in times of need

So it then uses your protein (muscles) to supply your body with the energy it needs to survive.

Less muscle mass = SLOWER METABOLISM

So when you increase protein in your diet, what happens? Your body BURNs more energy to break down the protein. You BURN more calories by DIGESTING protein than you would DIGESTING carbohydrates or fat. And fiber is also pretty amazing. Increased fiber intake may help fill you up leaving you satisfied for hours.

There are two different types of fiber, insoluble and soluble.

Soluble fiber dissolves easily in water, which allows it to pass through your system easier.
Insoluble fiber travels through your system undigested.

Fiber may be linked to weight loss and improvements in total cholesterol and your bad cholesterol, or LDLs.
But there is something else about a high-protein, high- fiber diet that you need to know about.

Fiber, Protein, And Satiety - Satiety is the feeling of fullness after you eat. High protein and high fiber may help you stay full in between meals. Why? Protein may be the MOST important nutrient in meal satisfaction. This full and satisfied feeling may help you LOSE WEIGHT. You may notice a decrease in energy intake, therefore reducing the amount of calories your are EATING.

Research shows people on a high-protein diet are less
hungry in between meals and at mealtime

This means that when you do sit down to eat, you probably won’t eat as much. They also found people who enjoyed a high-carbohydrate meal with less protein were hungrier by the time they sat down for lunch or dinner. They found a high-carbohydrate diet was less satisfying. This may lead to overeating at mealtime after a high-carbohydrate meal. They were HUNGRIER and ATE MORE.

The Best Answer

High-fiber and high-protein diets may increase weight loss, fat loss, and provide positive benefits to your cholesterol levels. A high-protein diet may increase satiety after a meal and in between meals.

A HIGH-PROTEIN and HIGH-FIBER snack
may be perfect for WEIGHT LOSS

This may reduce your energy intake, possibly resulting in MORE weight loss. Fat loss accounted for most of the weight loss, possibly because of the sparing of lean tissue and the utilization of fat as your major energy source. Interestingly enough, a liquid meal incorporating whey protein, water, and fiber showed increased satiety.

The benefit of a liquid meal is that it is available at ANYTIME and ANYWHERE you want. All you need is water, Prograde Fusion, and a glass to mix it anywhere and at anytime. And it may keep you from overeating at lunch and dinner. A product, such as Prograde Fusion, may provide you with the right protein and fiber mixture, possibly helping you stay satisfied until your next meal.

To balance out your healthier eating habits, you must include a well rounded exercise program also.

19 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-25T20:03:00.001-07:00

Stop letting others bring you down to their level. Refuse to lower your standards to accommodate those who refuse to raise theirs.

If the people you call your friends don't appreciate and respect what you do and believe in, then you need to reevaluate the one's you spend your precious time with. If the company you keep is negative, gossipy and doesn't resonate with who you really are, you need to reevaluate the why's of time spent. WM of PBC
Start helping those around you. – Care about people. Guide them if you know a better way. The more you help others, the more they will want to help you. Love and kindness begets love and kindness. And so on and so forth.

Be the best person you feel you can be. Helping others just because and expecting nothing in return can really change the life you lead and the self respect you may have been ignoring. Living a positive life is exhilarating and fun. Give it a try. WM of PBC

Alternative Healthcare Options and Websites

2012-01-25T14:00:00.000-07:00

If one of your New Year's resolutions is to improve your well-being, you might want to look at healthcare choices beyond those offered by conventional medicine. here are some groups that may help you find the practitioner you're looking for.

American Academy of Environmental Medicine AAEM
MD's and other healthcare professionals focus on how the environment affects health, including the additive effects of exposure to various toxins.
www.aaemonline.org

American Association of Naturopathic Physicians AANP
Naturopathic physicians help facilitate the body's inherent ability to restore and maintain optimal health, through means that include nutrition, lifestyle changes, and herbs and supplements.
www.naturopathic.org

American Association of Acupuncture and Oriental Medicine
Acupuncturists and doctors of Oriental Medicine use acupuncture, Chinese herbalism and other therapies to help the body attain and maintain proper energy balance
www.aaaomonline.org

American Herbalists Guild AHG
Registered herbalists use plant based remedies (either whole herbs or extracts) to promote health and well being.
www.americanherbalistsguild.com

American Massage Therapy Association AMTA
Trained therapists use various types of massage to help relieve pain and ease stress, and for general well being.
www.amtamassage.org

American Osteopathic Association AOA
Doctors of osteopathic medicine DO combine conventional and alternative treatments, including manipulation of the muscles and joints to treat illness
www.osteopathic.org

National Association for Holistic Aromatherapy NAHA
Registered Aromatherapists and other licensed professionals use aromatic plant essences to promote physical and emotional well being
www.naha.org

National Center for Homeopathy NCH
Certified or registered homeopaths employ remedies based on the idea that substances which cause symptoms in healthy people can, if taken in tiny amounts, help alleviate those symptoms; for example taking a fever causing substance to alleviate fever
www.nationalcenterforhomeopathy.org

Information shared and reposted from Energy Times magazine

The Truth About Bacteria And Weight Loss

2012-01-24T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

You made it through the holiday season. And now you are moving along through January. You may be busting your butt at the gym along with a TON of other people. You are curling your dumbbells when the person next to you suddenly sneezes, releasing possibly dangerous bacteria. Uh-oh, now you remember another reason why you DISLIKE New Year’s.

Not only are you in the middle of New Year’s resolution time, but you are also in the middle of cold and flu season. You think to yourself that this is no time to get sick. But it may be too late. You feel the familiar scratchy feeling in your throat, or your nose just got stuffier. So you run to your doctor to stop your cold…DEAD. You ask for some antibiotics. But you may have made a very poor choice…

Antibiotic Use
During cold and flu season, it may seem like doctors are very quick to prescribe antibiotics. And you may jump at the opportunity even if you have the common cold (which usually is a virus). Thinking that antibiotics may help (which more than likely they won’t) to cure your cold before it explodes into something bigger.
But the problem is this: antibiotics DESTROY bacteria, NOT viruses.
Don’t get me wrong, antibiotics may have saved us from some very terrible diseases. Diseases that killed thousands, if not MILLIONS, of people! So if you are suffering a severe bacterial infection or a life threatening situation calling for antibiotics, then you NEED them. But for your common cold or flu, the use of antibiotics may be the WORST thing you want to do.

Especially if you want to LOSE FAT, Wait…what’s that, antibiotics may lead to WEIGHT GAIN?

Let me explain…

Inside Your Body, Inside each and every one of us lives certain “good” bacteria. And these friendly bacteria may help your immune system. This may keep you healthy from other invading “bad” bacteria.
Plus, these “good guys” may regulate certain hormones responsible for weight loss or gain. They may help DIGEST FAT, breaking it down into smaller absorbable nutrients. But how exactly do antibiotics lead to weight gain?

Imagine you are a farmer. And you want to sell your meat to the local grocery store. But you are in competition with the next farmer over, who have MUCH LARGER and FULLER cows than you do. So you start your cattle on antibiotics. After a few weeks, you notice an increase in the weight of your cows, leading to BIGGER and MEATIER cows.

This happens almost every day, all across the country. The antibiotics used in livestock may destroy healthy bacteria, which may result in bigger and fatter cows. Plus, the meat you end up with is FATTIER instead of leaner. So the meat you eat is fattier and possibly full of hormones and ANTIBIOTICS.

So if that happens in cows, do you think it might translate in humans? My guess is you might be right!

Antibiotics and Weight Gain. Your fat tissue releases hormones which may regulate your energy status.
One hormone communicates with your brain, letting it know your energy needs have been met. But the other hormone also talks to your brain. It tells your brain when your energy is low and you need to EAT.

This may increase Ghrelin secretion, which then tells your brain that you need to EAT MORE.

And this may reduce your concentration of Leptin, or your body may become resistant to Leptin and its signaling. This may cause you to overeat and possibly storing it as fat. Your intestines also have certain receptor sites which bind to the tails of those bacteria. This may stimulate metabolism of certain nutrients.

And this may increase your blood sugar. Then, your pancreas secretes insulin to shuttle that sugar into your muscles to be used for energy. The problem is: When there is an unhealthy gut environment (too many bad bacteria and not enough good bacteria), there may be an increase in inflammation.

So then your body sends a response to deal with the inflammation.

As a review, when your cells become inflamed, they may be more resistant to certain powerful hormones resulting in reduced cell signaling. And this is especially true with insulin. When your body becomes resistant to insulin, your chances of developing metabolic syndrome increases.

Metabolic syndrome may be associated with high blood pressure, high cholesterol, and
increased risk for developing diabetes or heart disease.

By altering your gut bacteria, you may alter your body’s ability to control inflammation and your sensitivity to insulin. But it does not stop there… A study conducted on mice deficient in TLR5, which is a protein located on your intestinal wall, produced some AMAZING results.

These genetically altered mice exhibited classic signs of metabolic syndrome.
They showed insulin resistance and inflammation.
And they exhibited altered gut microflora.
When the gut microflora were transferred to mice lacking an immune system (that way the mice would not fight off the bacteria), the researchers noticed the mice ate more.
This resulted in increased body weight gain and eventually led to metabolic syndrome.

Good Germs, Bad Germs. Antibiotics are powerful drugs which may rid your body of good and bad bacteria. By altering your gut microflora, your appetite may increase. This increase may raise your chances of weight gain, especially FAT GAIN. Farmers have used antibiotics for many years to increase the size to make fatter and bigger cows with more meat. This use of antibiotics may also destroy a certain bacteria which may be on the brink of extinction. This bacteria may aid in digestion, and without this bacteria, ghrelin secretion may INCREASE possibly increasing your appetite.

Hope is not lost though! There may be a chance to replace your good bacteria after using antibiotics. Probiotics are products that may contain healthy bacteria. And these bacteria may help your normal gut bacteria flourish, possibly protecting your body from harmful bacteria.

So, next time someone sneezes by your side, reach for a tissue and wash your hands. This may prevent you from having to use bacteria-killing antibiotics.

Your health and the health of the millions of tiny good bacteria may depend on it.

Did you know you can still exercise if you have just a head cold? I can adjust an exercise program for you.

Goodbye Gluten

2012-01-23T14:00:00.000-07:00

Digestive troubles are among myriad health risks
for people sensitive to this problematic grain protein.

By Linda Melone

Extreme fatigue, brain fog and unexplained weight gain made Sandra Beckwith suspect a health issue was afoot. Sure enough, a doctor diagnosed her with an underactive thyroid and put her on medication. When her sister and 20-year-old daughter were both diagnosed with celiac disease, Beckwith decided to take the test as a matter of course. “I knew it was genetic.” She also tested positive for the disease—which is often connected with thyroid problems.

“I had no reason to suspect celiac disease because I didn’t have digestive symptoms, but apparently the disease attacked my thyroid,” says Beckwith, a New York publicist and writer who was diagnosed seven years ago. A gluten-free diet helped heal most of her symptoms but she remains on thyroid medication. “The damage was too far gone,” she says.

A friend with celiac helped Beckwith make a fairly quick adjustment to a gluten-free diet, although she admits it wasn’t easy at first. Recent awareness of celiac disease and the response of food manufacturers, however, now makes it easier to follow the strict diet. “I have no trouble eating gluten-free at home, but dining out terrifies me,” says Beckwith, who becomes incapacitated for a full day if she accidentally ingests gluten. “Wait staff don’t always know what’s in the food.” Wheat germ in her hair care products required her to switch brands as well.

Beckwith’s experiences with gluten-laden products are not isolated, which is why you can walk into any supermarket and likely see a new section devoted to gluten-free foods. Recent research linking gluten to digestive ills, migraines, diabetes and even neurological disorders has sparked heightened consumer demand for products without gluten. Retail sales of gluten-free products are expected to reach nearly $2.8 billion this year.

This trend is being driven by an increase in the number of people diagnosed with celiac disease, a chronic disorder found in people who experience an immune response when they ingest gluten.

“Celiac disease has increased fourfold over the past 50 years, doubling within the past 20 years,” says William Davis, MD, a preventive cardiologist and author of Wheat Belly (Rodale). “Celiac disease is the prototype for wheat intolerance. It’s a standard by which we compare all other forms of wheat intolerance.”

Gluten—a protein found in wheat, rye and barley—provides the elasticity and structure in baked goods. It’s also used as an ingredient in medicines, vitamins, cosmetics such as lipstick, spices, communion wafers and even the glue on stamps and envelopes. People with celiac disease develop an autoimmune response to various proteins within wheat that damage the small intestine.

“The wheat protein lectin (agglutinin), for example, changes the permeability of the intestinal lining and allows unwanted foreign substances into the bloodstream,” says Davis. “The inflammation caused by unwanted foreign substances at the various organs of the body is likely behind the multiple autoimmune diseases triggered by wheat.”

This damage can occur without any digestive symptoms and may be triggered by even a small amount of wheat-based protein.

Digestive symptoms of gluten intolerance include cramping and diarrhea; if allowed to progress over years, it results in a failure to absorb nutrients. Eventually this leads to deficiencies of protein, fatty acids and some vitamins and minerals such as iron and zinc. “About 1% of the population cannot tolerate wheat gluten even in small amounts,” says Davis.

More than 2 million Americans have celiac disease, according to the National Digestive Diseases Information Clearinghouse (www.digestive.niddk.nih.gov). Genetics largely determines the likelihood of developing the disorder. Among those with a first-degree relative (parent, sibling or child) diagnosed with celiac disease, one in 22 may also have it.

The roots of gluten difficulties go back into prehistory. “It began when humans went from being hunter-gatherers to cultivating grains,” says Davis.

But Davis believes changes in the genetic makeup of wheat itself helps explain the recent increase in cases. To create sturdier stalks with greater yields, wheat growers have, through cross-breeding and genetically altering the original einkorn wheat, reaped a harvest that bears little resemblance to the grain of 50 years ago. As a result, says Davis, small changes in wheat’s protein structure make the difference between a devastating immune system response to the protein or no response at all.
A wheat-free, gluten-free diet may hold the key to healing ailments associated with celiac disease. A wheat-free diet may also help with weight loss, even for people without celiac disease.

Wheat’s Troublemakers

Although gluten gets most of the bad press, four different components within wheat can cause health issues. “Wheat contains amylopectin-A, a highly and rapidly digestible protein that contributes to the rapid rise in blood sugar from eating wheat products,” says Davis. A rise in blood sugar starts a roller-coaster effect involving glucose and insulin (the hormone that regulates blood sugar), which drives appetite and increases the visceral fat that lies deep in the abdomen and is known to increase heart attack risk. “Removing wheat from the diet stops this chain reaction and appetite shrinks,” says Davis.

Another class of proteins called lectins found in wheat work much like our own antibodies, only they protect the plant. Lectins from plants are usually harmless, but Davis says, “They’re different in wheat. As mentioned earlier, they unlock normal intestinal barriers and allow bacterial byproducts to enter your bloodstream. This may explain why those who consume wheat are more prone to autoimmune diseases such a scleroderma, lupus and rheumatoid arthritis.”

Lastly, gliadin, a protein unique to wheat, stimulates the appetite even in healthy people and increases calorie intake by 400 calories per day. “Eating wheat makes you want more of both wheat-containing and non-wheat-containing foods,” says Davis, who adds that people who eliminate wheat from their diets can lose as much as 22 pounds within six months. In addition, gliadin consumption can have behavioral and emotional effects. It is known to trigger the manic stage in those with bipolar disorders and can cause paranoia in schizophrenics.

“It’s like a bunch of evil scientists got together and decided to create this monstrosity that has maximum power over humans,” laughs Davis. “On top of it all, the US government advocates eating more of it by pushing ‘healthy whole grains.’”

Other Sensitivities

Celiac disease is not the only wheat- and gluten-related disorder. “‘Gluten-related disorders’ defines the new terminology, which includes celiac disease, wheat allergy, dermatitis, gluten sensitivity, etc.,” says Peter H.R. Green, MD, director of The Celiac Disease Center at Columbia University, New York (www.celiacdiseasecenter.columbia.edu).

Not all adverse reactions to gluten elicit the same physical symptoms. Aside from the autoimmune response to gluten found in celiac disease, another health issue is classified as a wheat allergy. This includes a skin disorder called dermatitis herpetiformis, an immediate immune allergic response that causes an itchy, bumpy rash.

A third reaction category, non-celiac gluten sensitivity, refers to gluten-induced symptoms other than digestive issues. Fatigue, headaches, abdominal pain similar to that of irritable bowel syndrome (IBS) and tingling of the extremities are common symptoms. As many as 18 million people, or 6% of the US population, suffers from gluten sensitivity, according to the Center for Celiac Research at the University of Maryland School of Medicine (www.celiaccenter.org).

Unlike celiac disease, non-celiac gluten sensitivity does not cause an autoimmune response. “However, since many people who self-report gluten sensitivity have never been tested for celiac disease, they may actually have the disease,” says Green.

Diagnostic Challenges

Because symptoms of celiac disease often mimic those of other disorders, an accurate diagnosis can be difficult. Irritable bowel syndrome (IBS), inflammatory bowel disease, diverticulitis and chronic fatigue syndrome often cause similar symptoms.

The “classic” form of celiac disease is associated with digestive-related problems, says Vikki Petersen, DC, CCN, certified clinical nutritionist and co-author of The Gluten Effect (True Health Publishing). Blood tests for celiac include a tTG antibody test. “This blood test and an intestinal biopsy are considered standard tests for celiac,” says Petersen.

However, many people are not “classic” celiacs. “Tests may be negative for those with no digestive complaints but they may have other symptoms. So patients are told they’re fine when they’re not,” says Petersen. A false negative can result from numerous other reasons, including inadequate test sensitivity and testing positive only in cases of severe intestinal damage.

Testing after a patient stops eating gluten can also create a false negative. “A negative test while on a gluten-free diet doesn’t mean gluten is no longer a problem,” says Petersen. Removing gluten may improve health status so the test no longer shows positive. Often, upon seeing a negative follow-up result, doctors tell patients they can resume eating gluten and once again health deteriorates.

“New tests can check for more types of gluten proteins than in the past, but we still have a long way to go,” says Petersen. These newer tests include those that can test for the influence of dermatitis and neurological influences of celiac disease. “The best way to test for gluten sensitivities is to eliminate gluten for 30 days and see how you feel,” says Petersen.

Not all symptoms of celiac respond as dramatically as others, however. “If you’re depressed and you eliminate gluten from your diet, it may be hard to see improvements for yourself. Something like the occurrence of migraines triggered by gluten is easier to identify,” Petersen notes.

Navigating the Store

The Food and Drug Administration (FDA) is working to establish a gluten-free definition, which would clarify how food producers may label their products. In 2007 the FDA proposed to allow a food to be labeled “gluten-free” if it did not contain an ingredient:
• of any type of wheat, rye, barley or crossbreeds of these grains
• derived from these grains and that has not been processed to remove gluten
• derived from these grains that has been processed to remove gluten, if the resulting food contained 20 or more parts per million (ppm) gluten

The agency recently opened up the proposal to public comment and will soon issue a final rule that defines the “gluten-free” labeling guidelines.

Packaged gluten-free foods should be eaten with caution—they are not necessarily healthier than those made with wheat. “Avoid substituting unhealthy foods for wheat-based foods,” says Davis.
For example, gluten-free foods are typically made with starches taken from corn, potato, rice and tapioca. “These dried starches raise blood sugar even higher than wheat. If these products raise blood sugar they’re also triggering small LDL particles, the number one trigger for heart disease,” says Davis.

In addition, this rise in blood sugar triggers glycation; glucose binds to proteins and fats, leading to oxidation and inflammation. It’s the process that causes cataracts and hardened arteries, among other health hazards. “Any time your blood glucose rises above 90 mg/dL, which is normal, it starts to glycate at an accelerated rate. So if you take out wheat and replace it with these products you cause glycation,” says Davis.

The best way to avoid wheat-related troubles, including glycation, is to replace wheat with gluten-free whole foods in their natural form. “Food such as fruit, vegetables, nuts, tomatoes, olive oil, cucumbers and salmon do not contain gluten,” says Davis.

Gluten-free is not a fad. Davis says, “At the end of the day we’re going to find that wheat is a trigger for gastrointestinal cancers and a host of other health problems. A wheat-free diet can be fulfilling and much healthier.”

For further information:

Tips on eating gluten free, including recipes: www.wheatbellyblog.com

Celiac Disease Foundation: www.celiac.org

18 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-23T07:10:00.004-07:00

Stop holding grudges. – Don’t live your life with hate in your heart. You will end up hurting yourself more than the people you hate. Forgiveness is not saying, “What you did to me is okay.” It is saying, “I’m not going to let what you did to me ruin my happiness forever.” Forgiveness is the answer… let go, find peace, liberate yourself! And remember, forgiveness is not just for other people, it’s for you too. If you must, forgive yourself, move on and try to do better next time.

When you hold grudges and blame, you hold it all in and that causes you to continuously think about it and play the victim role. When something bad happens to you, talk about it, act on it and then let it go. Usually the one's that hurt us don't even realize or care that we are still hurting. If it's something that has happened in the past, get it out, right it down, whatever needs to be done and then get over it. A disclaimer here, if it's something that is really causing issues in your life, see a professional. WM of PBC

Start forgiving yourself and others. – We’ve all been hurt by our own decisions and by others. And while the pain of these experiences is normal, sometimes it lingers for too long. We relive the pain over and over and have a hard time letting go. Forgiveness is the remedy. It doesn’t mean you’re erasing the past, or forgetting what happened. It means you’re letting go of the resentment and pain, and instead choosing to learn from the incident and move on with your life.

This is hard to grasp and I have been involved in many conversations about forgiveness. I forgive myself for the situations and choices I have made over the years, they were made, they are in my past and nothing can change that now. I have made really bad choices and I have make some really good choices, but most of all I have learned and taken steps to make better choices. I am still learning about myself and welcome the opportunity to take this journey. WM of PBC

An Active Brain for Life

2012-01-22T14:00:00.000-07:00

Taken from the Parade magazine.

We spoke with Dr Gary Small, author of The Alzheimer's Prevention program, about defending against dementia.

Can we really do a lot to help prevent Alzheimer's? Isn't it all just genetic? People have this perception that either you get Alzheimer's or you don't. But there's actually more of a sliding scale of brain health as you age, and a lot depends on genetics and lifestyle together. If everyone in the U.S. adopted just one positive habit, like getting regular exercise or learning to manage stress, within five years we could expect 1 million fewer Alzheimer's cases.

What does exercise have to do with memory? It may not seem like physical health and cognitive health are related, but they are. When you get your heart to pump more blood, it sends more oxygen and nutrients to the brain. it also protects against illnesses like diabetes, which is a risk factor for Alzheimer's. And we've found that lifting weights can improve cognitive health, too, perhaps due to the brainpower spent on maintaining proper form.

What about taking supplements? You've got to keep in mind that not all of them are safe, and they can have serious side effects. So talk to your doctor first. Have said that, I recommend a multivitamin that contains B vitamins; vitamin B12 deficiency can actually cause dementia. In addition, omega-3 fatty acid capsules, particularly DHAs, have been associated with lower risk for dementia.

Today we rely so much on technology to "remember" things for us. Is this bad? A lot of people wonder that. But in fact, our brains are simply changing how they process information. We don't remember phone numbers because we know we don't have to, but your memory bank devotes that space to something else. And when you search online, it activates a lot of neural circuits, so in moderation technology can actually improve cognitive performance.

For more interesting articles go to blog

17 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-22T08:34:00.000-07:00

Stop complaining and feeling sorry for yourself. – Life’s curveballs are thrown for a reason – to shift your path in a direction that is meant for you. You may not see or understand everything the moment it happens, and it may be tough. But reflect back on those negative curveballs thrown at you in the past. You’ll often see that eventually they led you to a better place, person, state of mind, or situation. So smile! Let everyone know that today you are a lot stronger than you were yesterday, and you will be.

I have had curve-balls thrown at me, two by fours knocking me in the back of the head, but nothing mattered until I mattered to me. It took me many, many years to reflect back on what I've been through and the choices I've made over the years. Ok, so I was a slow learner. I've had some very pivotal moments that showed just how little I knew about myself, but as I reflect back now, I know I had choices but didn't know how to make them at the time. WM of PBC

Start looking for the silver lining in tough situations. – When things are hard, and you feel down, take a few deep breaths and look for the silver lining – the small glimmers of hope. Remind yourself that you can and will grow stronger from these hard times. And remain conscious of your blessings and victories – all the things in your life that are right. Focus on what you have, not on what you haven’t.

I know it's easy for others to tell us, it will be OK and it will get better. I have experienced things that most people haven't and when someone offers advice but doesn't relate, it can be quite hard to accept what they have to say. When we are in the situation, we may not believe that it will or can get better. Seeking out someone to talk with may be your starting point when things go awry. I didn't seek help from others and it took me a long time to trust myself, and once I did, it allowed me to start trusting others. WM of PBC

8 Detox tips for the New Year

2012-01-21T14:00:00.000-07:00

For many, the New Year marks a time to detoxify and rid the body of noxious
substances from too much holiday partying (and life in general).
Here’s how to get the most from this ancient health practice.

Give dairy a rest. One of the best ways to help your body start the New Year right is by taking a break from dairy. “Even if you’ve been using organic dairy products, so many people have lactose intolerance—or even a dairy allergy that they’re not aware of—that just removing it for a week or so and seeing how you feel can often show a lot of improvement,” says Alexandra Jamieson, chef, certified health counselor and author of The Great American Detox Diet (Rodale). She recommends cutting out butter, cheese, milk, yogurt and related foods, if only temporarily. This allows the body to acclimate to life without dairy, which can lead to health benefits that include better elimination habits and reduced nasal congestion. Jamieson says many of her clients who’ve dropped dairy have found unexpected relief of conditions such as post-nasal drip and even severe eczema.
Eat more fruits and veggies. Although the USDA recommends covering half of your mealtime plate with fruits and vegetables, Jamieson encourages upping that ratio even more, particularly if you’re looking to detoxify. “Go to town!” she exclaims. Produce is packed with nutrients, and benefits can include maintaining digestive health, inhibiting fat deposition and preventing inflammation. As Jamieson puts it, “Eat more real fruits and vegetables, and your body will cleanse.” Elson Haas, MD, director of the Preventive Medical Center of Marin in San Rafael, California, and author of The New Detox Diet (Celestial Arts), concurs. Haas believes the setting in which you eat is also important. “Chew your food very well and take enough time when you eat—relax a few minutes before and after your meal,” he says.
Stay hydrated. We naturally associate water with clarity and cleansing—think of the millions of showers taken every day. The same concept holds true for the inside of our bodies. Not drinking enough clean, pure water can impede organs from doing their jobs; that’s especially true of the kidneys, which remove waste from our bloodstream. “Your kidneys are your filters, so that’s why you want to drink, drink, drink throughout the day,” says Susana Belen, founder of We Care Spa in Desert Hot Springs, California, and author of Detox and Revitalize (Vital Health Publishing). “We are supposed to drink half of our body weight in ounces of liquid per day. That’s means if you weigh 100 pounds, you have to drink 50 ounces daily.” Regular filtered water applies to this goal, as do herbal teas and water served with lemon (coffee, soda and alcohol do not count). Countertop distillers provide an extra margin of water safety.
Breathe deeply. Although it’s an entirely instinctive part of our existence, breathing can also help us to detoxify. “The same way we chew food, we need to ‘chew’ the air,” Belen explains. This involves inhaling slowly until your lungs are full, and then retaining that big breath so all that oxygen from the air can pass from the lungs into the blood. With normal shallow breathing, we use only about 20% of our lung capacity, and this leaves stale gases lingering at the bottom of our lungs. Belen notes that by inhaling deeply, holding your breath for a few counts and then slowly exhaling, you can bolster your body’s natural detox process. She suggests that each time you remind yourself about deep breathing—particularly while doing mundane tasks—you should inhale and exhale slowly 10 times. Such “breathing breaks” will help you incorporate this beneficial practice into your daily life.
Care for the skin you're in. Along with the lungs, kidneys, bowels and lymphatic system, the skin is one of what Belen refers to as the “the five organs of elimination” essential for getting rid of toxins. Though many people regularly tend to their skin, the practices they use may not always aid detoxification. Belen cautions that many creams and lotions can clog the skin’s pores, hindering toxin release. She recommends brushing your skin with a natural fiber brush to remove dead cells, which opens the pores. Jamieson suggests hot towel scrubbing: Prepare a hot wet towel and a basin, then “gently rub in circles from your fingertips up and from your toes up, and that opens the pores. It’s a nice way to take a break and actually get in touch with your body a little bit,” Jamieson says.
Get Sweaty. Drip, drip, drip. That’s the sound of your pores eliminating toxins via a good sweat. In addition to engaging in moderate exercise such as bicycling or jogging, going to a steam room or sauna can help you perspire. “People want to avoid perspiring, but the reality is that perspiration is a good thing. That’s why living in the desert is healthy, because the minute the sun hits you, even in the wintertime, you’re perspiring,” says Belen. Jamieson adds, “It can be moistening and help improve your skin quality. It cleans out the pores and increases oil production a little bit, so your skin tends to be in better shape.” Some home saunas use infrared waves to gently heat the body, which encourages perspiration at lower temperatures than those found in traditional saunas.
Fast Wisely. When considering New Year’s resolutions, it’s easy to get ambitious and contemplate a big detox endeavor such as an extended juice fast. A moderate approach is much more advisable, however, particularly in wintertime. Both Haas and Jamieson acknowledge that excessive fasting in the colder months is not a good idea, in part because the body is accustomed to holding onto weight during chillier weather. If you do fast, “establish one day a week for cleansing,” Belen advises. “Drink juices and teas, fast, go for a walk, breathe deeply. It’s one day a week that you activate all of this so you begin to improve little by little, instead of going on your own and doing a 30-day fast and seeing what happens.”
Use detox to support weight loss. While extended fasting is not a good idea, especially in cold weather, a juice fast of no more than 48 hours can help prime your body to lose weight—far and away the most common New Year’s resolution. One way to simplify a short fast is to use whole-food juice concentrates, which often contain the so-called “superfruits”—such as açai, goji, mangosteen, noni and pomegranate—to take advantage of their high antioxidant levels. Be sure to maintain good hydration by drinking extra water; afterwards take advantage of your weight loss jump-start by adopting a high-nutrient, low-toxin diet of fresh (preferably organic) produce, lean protein and whole grains.

Energy Times magazine.

www.perfectfitpersonaltraining.com

5% down and only 95% of the year is left..are you still on track?

2012-01-21T08:43:00.001-07:00

Read this in an email to me this morning. It's January 21st and that means a little over 5% of the year has passed already.

So let's do a quick "goal review" or a Resolution recall.

Are you 5% towards your goals?

If your goal was to lose 50lbs of fat - you should be down 2.5lbs right now if your plan is working for you. Have you lost that 2.5 lbs and if not now is the time to get serious and get to work. You aren't so far off the mark that you can't make it up now, but if you wait too long, it makes it even harder to get back on track. Do you really want to do it differently if what you are doing isn't working? Breaking down the goals into smaller increments like this is a great way to keep on track. If you haven't lost that 2.5 lbs by now, contact me and get back on track now before you get too far behind.

For every pound of fat you want to lose, its 3500 calories per week, dieting alone is not a long term solution. Exercise, eating healthier and changing your habits will work for you much easier in the long run than dieting. If you are ready for an overhaul, contact me and ask me about the Roadmap to Change program i have coming up soon.

ProGrade® Workout™ Shake TURNS OFF Your HUNGER and TURNS ON Your FAT BURNING!

2012-01-21T08:27:00.001-07:00

The Secret To MORE WEIGHT LOSS FROM EXERCISE Is Drinking The Right Nutrients Within “The Golden 60 minutes” After Your Workout!

        It’s a fact: Clinical studies by top universities have proven the most important 60 minutes of the day to make your body burn off a lot MORE fat and calories than it otherwise would … is within the first hour after finishing your workout!

        Within this “Golden Hour”, you should consume a shake with a 2 to 1 mixture of fast-absorbing carbohydrates, high-concentration proteins and certain other nutrients.

        If your body does not get these nutrients it needs right after your workout, you are flushing a lot of your exercise efforts down the drain.

        You will also weaken your fat-burning metabolism*. You will also lose muscle, suffer more pain, have more fatigue and your performance will suffer the next time you workout*.

        The simple fix is to drink the right shake immediately after your workout.

If you don't like eating breakfast, but want to take advantage of "The Golden 60 minutes" after your morning workout, read the rest of the story for all the benefits of Prograde Workout

16 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-21T08:20:00.000-07:00

Stop being jealous of others. – Jealousy is the art of counting someone else’s blessings instead of your own. Ask yourself this: “What’s something I have that everyone wants?”

Stop looking at others and wishing your life was like theirs. Your life may actually be better than theirs. Most people don't live their true authentic life, they put a facade and pretend that everything is ok. Do you want to live that way too?

Start cheering for other people’s victories. – Start noticing what you like about others and tell them. Having an appreciation for how amazing the people around you are leads to good places – productive, fulfilling, peaceful places. So be happy for those who are making progress. Cheer for their victories. Be thankful for their blessings, openly. What goes around comes around, and sooner or later the people you’re cheering for will start cheering for you.

When you see the good in others and congratulate them for their success's, it not only creates a calm within you but it also opens you up to enjoying others happiness. Don't always think that everyone is doing better than you, they may be suffering and just putting on that everything is ok face. Spread your happiness and good will and your life will not have room for jealously. Be your true authentic self and watch the doors open to better things.

Brain Powered Weight Loss

2012-01-20T14:00:00.000-07:00

Great article by Karen Tenelli in Energy Times magazine.

Nutritional support can make it easier to maintain your pound-shedding motivation by unlocking the door to your brain's reward center.

Matt Keller of Telford, Pennsylvania, knew that he had to lose some of his 261 pounds—but it wasn’t easy. “I tried to go to a gym five days a week. I tried not to overeat,” says the 56-year-old corporate controller for Godshall’s Quality Meats in nearby Harleysville. “But I was making some wrong choices. I was eating too many sweets, and I was probably eating bigger portions than I needed to.”

A lot of people have been in Keller’s shoes, trying to drop extra pounds but finding it nearly impossible despite their best intentions. And if they do manage to lose weight it often slowly creeps back on as they have one “cheat day,” and another, and another. This phenomenon is known as “rebound” weight gain, in which people gain more pounds than they originally lost.

The problem is that dieters are fighting two genetic mandates: to survive and to find pleasure and reward while doing so. They are also fighting history; people faced calorie shortages much more often than calorie overloads until the middle of the 20th century. As a result anything the body sees as a survival threat causes a defensive response: Energy is conserved by lowering the basal metabolic rate (energy the body expends at rest) while dialing up fat storage. At the same time energy intake is increased through cravings for high-calorie foods.

In trying to lose weight dieters are actually battling their own brains and bodies. Guess who wins.
What’s more, the body can’t conserve and expend energy simultaneously. Body cells, generally those in the muscles, must be able to produce energy before fat cells will be allowed to release stored energy in the form of excess fat. Keeping that fat off is crucial. Otherwise pounds shed six months ago come back, and bring five or 10 of their friends along with them.

Researchers now realize that the secret to sustained weight loss lies in helping the brain override its default setting—conserving and even increasing energy stores in the face of possible shortages—by providing better control over metabolism, energy management, cravings, the interplay between hormones and the nervous system, and immune response. These factors are controlled by the brain reward cascade (BRC), a sequence of brain events that leads to feelings of satiety, satisfaction and pleasure when it works correctly. When the BRC goes out of kilter, though, the brain desperately seeks fulfillment in all the wrong things: Drug-taking and excessive alcohol usage, out-of-control gambling, smoking, inappropriate sexual behavior—or cravings for sugary, starchy, greasy foods.

Society generally views such cravings as a matter of individual weakness. However, researchers are starting to see a lack of willpower in terms of brain chemicals, called neurotransmitters, gone awry. Keller has been helped by Synaptose, a unique amino acid-based formulation (known among researchers as KB220Z neuroadaptagen complex) that bolsters motivation by supporting proper neurotransmitter function.

The Craving Brain

The BRC involves a number of neurotransmitters that interact in a waterfall-like effect to produce a sense of contentment and satisfaction, a state scientists refer to as reward. The neurotransmitter produced at the end of this cascade is dopamine, the key to reward. Dopamine has been shown to control cravings and influence energy production.

Without dopamine the brain cannot be satisfied by the things that normally make people happy, such as a good meal or an occasional drink. Instead, dopamine deficiency leaves the brain frustrated, anxious and vulnerable to cravings for drugs, tobacco, a bottle of wine instead of a single glass or a pint of ice cream instead of a single scoop—all in an effort to satisfy an urge that can never be satiated, like a lamp with a broken switch that cannot be turned on. This condition is called reward deficiency syndrome.

Not surprisingly, links have been found between overeating and other addictive behaviors. For example, women in one study whose parents or siblings had alcohol problems were 49% more likely to be obese (Archives of General Psychiatry 12/10).

“Dopamine deficiency is the result of a combination of not enough good lifestyle choices and too many bad ones, stressful challenges, which contribute to poor lifestyle choices, and genetic predispositions,” says Kenneth Blum, PhD, professor in the department of psychiatry and the McKnight Brain Institute at the University of Florida College of Medicine.

According to Blum, someone can experience nutritional deficiencies that limit the body’s ability to either synthesize enough dopamine or form dopamine receptors, the part of the brain cell that dopamine latches onto. What’s more, at least 30% of the population has genetic variants that can also reduce the number of dopamine receptors. When this happens, “there will be a genetically predisposed condition of dopamine resistance [an inability to use dopamine properly], prompting a need to stimulate more dopamine production through excessive behaviors,” says Blum.

As with people who drink too much, people who eat too much tend to get less satisfaction from food—and make up for it by eating more. In a study conducted by Blum and his colleagues, the brains of people who overeat were found to be less sensitive than normal to dopamine (The Journal of Neuroscience 9/10). Food cravings have also been associated with reduced energy expenditure and higher levels of body fat (Journal of Addiction Medicine 3/09).

Supplemental Willpower

In working with alcohol and drug addicts, Blum realized proper nutrition could help stop their cravings by supporting proper production of, and response to, dopamine—an idea that naturally carried over to people who couldn’t stop eating unhealthy foods.

What’s more, genetic predisposition did not have to sentence someone to a life of excessive eating. “Keep in mind that while we can’t change a person’s genes, we can optimize and transform gene expression [how genes play out in one’s life] with specific nutraceuticals,” Blum notes.

The nutrient combination Blum developed, Synaptose, has been shown to help reduce cravings and improve energy by balancing the brain and supporting better brain function (Medical Hypotheses 9/09, Advances in Therapy 9/08 and 3/09). Synaptose “addresses all three factors for optimal health: lifestyle, stress and genetics. We have shown this approach to be effective in, up to now, 26 clinical trials,” says Blum.

Synaptose contains the following ingredients:

• DL-phenylalanine (DLPA), L-tyrosine, L-glutamine and 5-HTP—These amino acids play vital roles
in maintaining proper neurotransmitter levels and have been found to help improve mood and ease stress.
(L-glutamine is also crucial to good intestinal health; see Supplement Savvy.)

• Passion Flower (Passiflora incarnata) and Rhodiola (R. rosea)—Passion flower, native to the Americas, helps ease anxiety, insomnia and pain. The Siberian herb rhodiola promotes enhanced physical endurance and mental function, especially under stressful conditions.

• Vitamins B1 (Thiamine) and B6 (Pyridoxine)—Vitamin B1 is required for healthy nerve function and the creation of ATP, the main form of cellular fuel; deficiency has been linked to dementia. Vitamin B6 helps control amino acid processing and is needed for neurotransmitter creation.

• Chromium—This trace mineral helps the body maintain healthy blood sugar levels by enabling insulin, the hormone that controls blood sugar, to do its job. In one study, mice whose BRCs could not properly respond to insulin ate excessively and became obese (Cell Metabolism 6/11).

• Metallosaccharide Complex—Molecules involved in energy management, stress reduction, neuroendocrine function, weight management and overall health and vitality.

As important as these nutrients and herbs are individually, it is their combination in precise ratios and dosages that allow them to help reset a malfunctioning BRC. Blum and his colleagues performed a number of studies before discovering the proper nutrient blend as found in Synaptose.

In one of those trials, this supplement was able to regulate electrical activity in the brains of drug abusers (Postgraduate Medicine 11/10).

Synaptose has helped Keller cut his food cravings. “I don’t have any desire to eat any sweets anymore. I feel like I have a lot more energy,” he says. “I can see that I have lost several inches off my belt size and my clothes fit much better.” As the result of a gym buddy’s challenge for Keller to change his dietary ways, he has cut out all sweets, reduced his portions and increased his intake of fresh produce and lean meat.

Today Keller weighs 238 pounds, 25 pounds down from his high weight, an achievement he told the world about through Facebook. He says Synaptose “has made me feel younger. I have to be disciplined, but I feel like something is helping me be disciplined. It helps me stick with it and not have any urges to deviate.”

Like Keller, people who try to improve their dietary and lifestyle habits aren’t trying to fail; they just need some assistance. Synaptose can help by boosting willpower to make healthy habits stick for good—and to make carbohydrate cravings a thing of the past.

If you or someone you know needs professional help with your exercise program contact me, if you have any other questions or need a referral to a good nutritionist, i will be happy to forward information to you.

15 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-20T06:13:00.003-07:00

Stop trying to compete against everyone else. – Don’t worry about what others doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only.

Did you grow up thinking that money will get you everywhere in life? Think again, there are just as many unsuccessful rich people out there. I don't determine my success by the amount of money I make, I determine my success by how I am living and loving my life.

Start competing against an earlier version of yourself. – Be inspired by others, appreciate others, learn from others, but know that competing against them is a waste of time. You are in competition with one person and one person only – yourself. You are competing to be the best you can be. Aim to break your own personal records.

I don't have enough time in my day to worry about what others think or if they are doing it better. I love to find ways to improve me for me. Life is about giving, loving and receiving, how are you doing with that? Find some little way today to do it differently for yourself.

Recognizing Depression in Women

2012-01-19T14:00:00.000-07:00

Like stress, depression can affect the heart. And for women, depression isn't uncommon. "Women often blame themselves. They wonder, shy is it that every other woman has it together, and I don't?" says Nancy Bader, a licensed clinical social worker with Penrose. "With all the demands that are placed on us to be successful in so many areas, it's not uncommon for women to experience a bout of depression."

Signs of depression in women include:

Loss of interest/pleasure in things they used to do
Feelings of guilt and worthlessness
Sleep disturbances - sleeping more or less than they used to
Sudden changes in appetite and weight
Lack of energy and chronic fatigue
Difficulty concentrating

"Usually, the best approach for women is psychotherapy and, depending on the severity of the depression, medications," Bader explains. "It also helps to define your support systems and be around those people who will encourage you and see you through the hard times."

It's common to feel down on occasion, but when you depression is severe enough to affect your daily life, it's time to ask for help. If you're concerned you may or a loved one may be suffering from depression, talk to a professional and get the support you need.

There are also a couple natural things you can do to increase your mood and help with depression. One of the things you can do is start an exercise program and do it regularly. Exercise increases the natural hormone that helps to keep your emotions under control. Exercise can also help you sleep better. Exercise can help increase your energy and fatigue level.

Get out and talk with friends or if you don't feel comfortable talking with friends, talk with someone at church or work or whomever may help you feel more comfortable.

Getting outside can increase your natural endorphin's too.

If you need help, don't hesitate to contact a professional, if you need help with a regular exercise program, please don't hesitate to contact me.

14 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-19T10:58:00.000-07:00

Stop rejecting new relationships just because old ones didn’t work. – In life you’ll realize that there is a purpose for everyone you meet. Some will test you, some will use you and some will teach you. But most importantly, some will bring out the best in you.

When you are in a relationship that isn't working for you, its hard to see the WHY. Think back now that you are out of that relationship and see if there is something you learned from it, maybe something you learned either about why you were attracted in the first place or why you grew apart. There is always a lesson to be learned, we have to take the blinders off, sometimes come at it without the feelings attached to be able to see it. WM of PBC

Start giving new people you meet a chance. – It sounds harsh, but you cannot keep every friend you’ve ever made. People and priorities change. As some relationships fade others will grow. Appreciate the possibility of new relationships as you naturally let go of old ones that no longer work. Trust your judgment. Embrace new relationships, knowing that you are entering into unfamiliar territory. Be ready to learn, be ready for a challenge, and be ready to meet someone that might just change your life forever.

I love meeting new people and even people that are different from me to see how we can relate to each other. Friends serve different purposes. You share little pieces of you with friends. You may find you have one friend that is opposite of you and you can step out of your comfort zone while with that person. You may have a friend that is a risk taker and you envy that person, but can only take a little at a time. Some friends just kinda go away and that's ok too. I have friends I may not see for 6 months and then we spend 6 hours together and it seems like we never had that 6 months away from each other. WM of PBC

A surprising treatment for chronic pain: Exercise

2012-01-18T14:00:00.000-07:00

When you have chronic pain, the last thing you want to do is exercise, but oftentimes, that's exactly what you should do. "Exercise breaks up the cycle of pain," says Roberta Breidenbach, and aquatic physical therapist with the Colorado Sports and Spine Centers.

Staying active can prevent joints from getting stiff, and strengthening muscles can stabilize the body. If you have pain from arthritis, fibromyalgia or other chronic conditions, it's important to find an exercise you can do comfortable and that you'll want to keep doing.

A study recently published in the Annals of Internal Medicine found that yoga for adults with crronic low back pain led to improvements in back function. Low impact exercises are great too. Water exercise is good too and with the buoyancy of water, you can walk without pain. Breidenbach says, "When the water is up to your armpits, that takes 75% of your weight off your joints."

Other low impact activities include walking and riding a stationary bike. Strength training should always be a part of your program, just make sure you check with your doctor. Whatever activity you choose, the important thing is to stay active. Give it a try and if you stick with it, you'll feel the difference.

Information shared from Penrose Bloom magazine.

I have had a few clients with fibromyalgia and they were scared to start a strength training program, because they were already in pain and certainly didn't want to be in more pain. It's hard to explain to them, how important strength training is and how it can benefit them. As a professional I have to challenge them just enough to feel the benefit but stop shy of them feeling even more pain for longer periods of time. Starting out slowly with clients in chronic pain is important. Monitoring them after the workout to see how their body has reacted is another consideration, because if it was too much, they may not come back. Communication is very important and we have a consult to explain how they may feel afterwards and how we may have to adjust the programming to get the benefit of the exercise but not to overdo it.
If you know of anyone that needs to work with a professional please pass my information to them.
WM of PBC

13 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-18T07:24:00.002-07:00

Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely. It’s better to be alone than to be in bad company. There’s no need to rush. If something is meant to be, it will happen – in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely.

Has anybody other than me been in this situation? I know that over the years I went from living at home as a child, getting pregnant and raising children as a child, to divorcing and going into relationships that I probably shouldn't have because I didn't take time for me. It wasn't until a couple years ago that I actually spent time as a single person, finally creating some boundaries for myself and what I wanted in a relationship. WM of PBC

Start entering new relationships for the right reasons. – Enter new relationships with dependable, honest people who reflect the person you are and the person you want to be. Choose friends you are proud to know, people you admire, who show you love and respect – people who reciprocate your kindness and commitment. And pay attention to what people do, because a person’s actions are much more important than their words or how others represent them.

I finally took charge of my life and the kind of relationship I wanted to be in. You can't control everything and relationships are hard, but if there are parts that really don't resonate with how you want to live, how you deserve to be treated then you and only you can make the choice to end that relationship. Treat yourself how you treat others and it really does make a difference in the relationships you find yourself in. WM of PBC

A POWERFUL Way To Reduce Heart Failure Symptoms

2012-01-17T14:00:00.000-07:00

By Kevin DiDonato MS, CSCS, CES

Heart disease is still the number one killer in the US. It may be a silent killer and may be DEADLY. If you are at risk for developing heart disease, then please take note. This article may provide POWERFUL information for your heart health. Most people know that krill oil may be superior to fish oil due to the structural makeup of krill oil. And this makeup may supply a higher concentration of omega-3 fatty acids, which may promote better heart health.

Now for the serious stuff, and something that may help you LIVE LONGER.

A heart attack is very real event, and may be deadly. Reducing your risk factors for having a heart attack should be your number one priority. Sometimes though, you may not be able to prevent a heart attack from occurring. You can take all the necessary precautions, but it still may occur. Along with heart attacks, there may be an EVEN worse condition for your heart health. And that is heart failure.

Taking the right steps now may PREVENT devastating effects of HEART DISEASE and heart failure.

Heart Failure In the Western world, heart failure may be the biggest cause of cardiovascular death.
Heart failure may occur due to a weakened heart over time or due to injury to the cardiac muscles, which control the beating of your heart. As a result, your heart is unable to pump as much oxygen-rich blood to the rest of your body. This may weaken other organs, due the lack of oxygen. Even though heart failure is a very serious condition, your heart is STILL BEATING.

Your heart may be weakened due to lifestyle choices or injury. And yes, your heart still beats and works, but just not efficiently.

Here are some STAGGERING statistics on heart failure:

• 5.8 million people have heart failure in the US, and over 300,000 people die each year from complications associated with heart failure
• It is estimated that 670,000 people are diagnosed every year
• 1 in 5 people die from heart failure within the first year
• In 2010, heart failure cost the US $39.2 billion, yes with a B, dollars
• Most common causes of heart failure are: coronary heart disease, hypertension, and diabetes

Heart failure is very serious and sometimes deadly. Proper diet, exercise, and adherence to medications, may help people live longer, fuller lives with heart failure. You may be wondering what, if anything, may be effective at reducing heart failure symptoms. That is a valid question and one that may have a NEW answer.
Let me explain…

Krill Oil and Heart Failure Omega-3 fatty acids may help promote better heart health. And omega-3 fatty acids may help raise good cholesterol and lower bad cholesterol and triglycerides. But now, research may have found a new benefit for omega-3 fatty acids, mostly coming from Krill Oil. And Krill may improve heart function in patients experiencing heart failure. When you experience a heart attack, there may be damage to your heart muscle. This damage may result in the size, shape, and function of your heart changing - and not for the better. After a heart attack, your heart undergoes cardiac remodeling, which may be a result of the lack of oxygen to the heart muscle. Now remodeling usually is associated with something good.

However, when it comes to your heart, it refers to something potentially deadly.

Cardiac remodeling may occur when you have had damage or injury to your heart, like during a heart attack.
And this may result in structural changes, typically occurring on the left side, and in the left ventricle. As an anatomy review, your left ventricle is a chamber in your heart that pumps blood to the rest of your body.
Sometimes you experience a thickening of your left ventricle, called left ventricular hypertrophy, which may cause a decline in your left ventricle function. Which means there may be a possibility that your heart may be unable to pump as much blood to the rest of your body.

This may decrease your systolic function and your stroke volume.

I know - a lot of technical words. Simply put, damage to your heart may cause significant changes which may result in loss of function. So how can omega 3, specifically Krill Oil, help in heart failure?

Let me explain…

The Research
Researchers aimed to determine if Krill oil was beneficial in remodeling of the heart after a heart attack and in heart failure. Their results were SHOCKING.
The study separated mice into three groups:
• Pre-treatment with Krill oil before MI (heart attack)
• Post MI treatment group
• Placebo

They discovered that pre-treated mice, before the onset of a heart attack, showed significant benefits after the heart attack. The pre-treated group showed a smaller increase in heart weight, lung weight, and other factors which may be related to cardiac remodeling. Comparatively, the post MI group only showed increase ventricular dilation, or opening of the left ventricle. Also noted, during cardiac remodeling there may be increased inflammatory cytokines present in the heart. And if you remember, increased omega-3 fatty acids in your diet may alter the ratio between omega-3 and omega-6 fatty acids - for the better.
This may reduce inflammation, which may be one of the reasons for the reduction in inflammatory cytokines found during cardiac remodeling.

So why is this?

The researchers noted that by introducing omega-3 fatty acids, there was an increase in EPA and DHA in the heart muscle. This may be the driving factor behind the reduced concentration of saturated fatty acids found in the heart.
The best part is: since Krill oil may be more readily absorbed by your body in the phospholipid form, this may increase DHA and EPA concentration found in your heart muscle.

Great news, right? It gets even better! Krill oil not only increased the DHA and EPA found in the blood, but it INCREASED the concentration in the heart’s cell membrane - in both heart failure patients AND healthy individuals. This may have increased anti-inflammatory mediators, which may have decreased the production of inflammatory cytokines. And last but not least, the researchers found by incorporating more omega-3 fatty acids into the heart muscle, possibly increased or maintained myocardial oxidative function.

Why is this important?

Typically when you experience a heart attack, there is a blockage which may prevent oxygen-rich blood from reaching the heart. This may reduce the amount of oxygen reaching your heart muscle. This is where damage or injury to your heart muscle occurs - due to ischemia, or lack of oxygen. And damage that occurs to your heart may reduce your oxidative function. Supplementing your diet with omega 3-rich Krill oil may increase oxidative function, which may supply your heart with the necessary oxygen it needs to survive.

The Amazing Power Of Omega 3

Due to weakness or injury your heart may weaken, causing oxygen-rich blood to not get to your major organs - even your heart. Due to cardiac remodeling, your heart may undergo changes possibly leaving it less efficient. The size of your heart may increase, which may lead to reduced function from your heart and left ventricle. Omega-3 fatty acids have been used for years as a way to promote heart health. However, fish oil has been the major player - up until now! Krill oil, which is structurally different than fish oil, may provide more benefit prior to having a heart attack or developing heart failure than fish oil does.

The omega-3 fatty acids in Krill, which are bound by a phospholipid backbone, may allow the DHA and EPA to be better absorbed by your body.

And this may increase DHA and EPA concentrations in your heart tissue. This may reduce inflammation associated with cardiac remodeling, which increases the function of your heart. Higher concentrations PRIOR to heart attacks may alter cardiac remodeling - for the better. The research is new but may prove promising for the countless people suffering from heart failure.

If you know anyone with heart problems and they need to be on an exercise program please let me know.

12 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-17T10:57:00.001-07:00

Stop thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.

It can be scary to take that first step towards something you either do or do not want to step towards, but you have to START somewhere. Its never going to be the perfect time and if you wait around for the perfect moment to happen, life passes you by. Don't regret not taking that first step toward something that may be life changing, may spark something within you, may be the most phenomenal starting point ever. WM of PBC

Start believing that you’re ready for the next step. – You are ready! Think about it. You have everything you need right now to take the next small, realistic step forward. So embrace the opportunities that come your way, and accept the challenges – they’re gifts that will help you to grow.

Start now by doing something you have always wanted to but was too scared to try. If you have made New Years resolutions year after year, take a look back to what you wanted, then take action now, today toward one of those goals. A small step in the right direction will open the floodgates to opportunities you didn't even know existed. WM of PBC

2012-01-16T14:00:00.000-07:00

It's no longer about counting calories, points, adding, starving, burning things off, etc. It's simply about eating natural food and avoiding processed foods. It's about simplicity, patience and lifestyle change.

The Meal Movement uses ONLY Natural foods like Meats, Vegetables, Eggs, Nuts and NO processed fillers, sugars, starches, noodles, rice, potatoes, gravies, etc. Our convenient 'heat & eat' individually packaged meats & vegetables allow you to eat natural foods while maintaining your busy lifestyle. Because our food tastes great, you will stick with it. Because our variety is large, you will not get bored with it. Because our portions are filling, you will not get hungry and cheat. Because it's affordable, you will feel good about it. Because it works, you will love it!

The 'Old School' of Dieting

For 40 years America has tried every fad diet and for 40 years we have gained more weight. We have been confused into obesity. Low calorie, portion control, starvation diets lead to a life of ultimate weight gain. Don't feel alone, 95% of all who try this form of dieting end up failing. Why? This type of diet is temporary. It simply cannot be sustained. The Meal Movement believes in eating natural foods like meats, vegetables, eggs, select nuts. Not 'less', not 'whole' this or 'low' that. It's simply changing habits of what you eat.


Typical female who annually 'diets' just to lose weight temporarily.	Same female who learns to eat the Meal Movement way.

The Meal Movement is not a diet. It's a movement. It's a movement back to natural foods and a movement away from processed foods. Check out the chart below. Since 1970 obesity has skyrocketed. So has the consumption of processed foods, sugars and convenient foods. While the consumption of plain natural foods like simple meats, vegetables, eggs has declined.

Metabolically, your blood sugar will stabilize when you eat the Meal Movement way. You may experience sugar withdrawals but this is the sign your body's fat burning switch is turning on! Within 3-4 weeks you experience the 'aha' moment...you 'get it'.

Why The Meal Movement Works

While our food is not magic it does combine all the necessary ingredients to help you learn what to eat.
Great Taste
Filling
Large Variety
Affordability
Value
Excellent Customer Service
100% Money Back Guarantee

How the Meal Movement works

You order food online and it's delivered to your door via Fedex Ground
You go into shock when you see how much food we give you...it's a lot!
Remove all sugar and simple starch items from your home so you are not tempted.
You begin eating the Meal Movement Food...You eat 1 Meat + 1 Vegetable for every lunch & dinner. You eat our real egg products for breakfast, you munch on our snacks throughout the day.
Within 2 weeks, you experience sugar and processed food withdrawals
Your body begins burning fat as its primary source of fuel
You should be exercising every day in moderation for 15-25 minutes. If you are in great shape...go ahead and exercise longer.
You begin losing weight and reducing size. You have more energy. You sleep better at night.
By week 4, you experience the 'aha moment'. You get it. It begins making sense. By simply eating natural foods...you now understand the physical and mental aspects of health, weight loss & nutrition.

YES...it is that simple! Combine the meal movement with an exercise plan created by me a Certified Personal Trainer and you are guaranteed RESULTS.

Any other questions please contact me

11 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-16T07:03:00.001-07:00

Stop being idle. – Don’t think too much or you’ll create a problem that wasn’t even there in the first place. Evaluate situations and take decisive action. You cannot change what you refuse to confront. Making progress involves risk. Period! You can’t make it to second base with your foot on first.

Have you heard of the saying "you can think yourself into a tizzy"? Don't over think something that really is pretty simple. The internet is a prime example of too much information being available. We don't know what information is reliable or not and can think ourselves out of it making a decision because we were overwhelmed by all the information. WM of PBC

Start giving your ideas and dreams a chance. – In life, it’s rarely about getting a chance; it’s about taking a chance. You’ll never be 100% sure it will work, but you can always be 100% sure doing nothing won’t work. Most of the time you just have to go for it! And no matter how it turns out, it always ends up just the way it should be. Either you succeed or you learn something. Win-Win.

Taking chances can be scary or adventurous, it depends on how you look at the situation. I take chances and sometimes it works out positively and sometimes it was just fun while it lasted but not something I would do regularly, and sometimes it was just stupid and not something I would ever do again, but I gave it a chance. I wouldn't have known whether I liked it or not had I not taken that step. The chance we take may not just be about the deed but more about the chance we take with ourselves. We may find a different part of us we didn't know, we may also find it's a part of us we don't like, but had we not taken the chance we wouldn't know for sure and would always wonder. That is one amazing part of discovery. WM of PBC

10 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-15T07:49:00.000-07:00

Stop exclusively looking to others for happiness. – If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either. You have to create stability in your own life first before you can share it with someone else.

What do you say when a person asks you; how are you? Do you tell them you are ok when you really don't feel ok? Do you tell them; if only you could get a better job, if only you could make more money, if only you could find someone who loves you for you, you would be happy? WM of PBC

Start creating your own happiness. – If you are waiting for someone else to make you happy, you’re missing out. Smile because you can. Choose happiness. Be the change you want to see in the world. Be happy with who you are now, and let your positivity inspire your journey into tomorrow. Happiness is often found when and where you decide to seek it. If you look for happiness within the opportunities you have, you will eventually find it. But if you constantly look for something else, unfortunately, you’ll find that too. Read Stumbling on Happiness.

Depending on yourself for happiness can be a fun and exciting journey. If you don't create a happy self fulfilling life for yourself, how is anyone going to know how to make you happy? Don't think the grass is always greener over there, because once you step across and haven't made the changes to increase your own happiness within, you will only be disappointed by the trip. WM of PBC

9 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-14T10:23:00.001-07:00

Stop trying to buy happiness. – Many of the things we desire are expensive. But the truth is, the things that really satisfy us are totally free – love, laughter and working on our passions.

It's even harder these days to keep up with the "Jones es". Do you feel you have to make more, have more, buy more to feel happy? You know the saying you can't take it with you and your money won't be at your bedside when you are dying? How many people do you know that were devastated over the past few years and may have lost all their expensive, big houses. Some have recovered only to find that all that stuff is not the key to happiness, but the love of the family and friends when the tragedy occurred was more important. WM of PBC

Start enjoying the things you already have. – The problem with many of us is that we think we’ll be happy when we reach a certain level in life – a level we see others operating at – your boss with her corner office, that friend of a friend who owns a mansion on the beach, etc. Unfortunately, it takes awhile before you get there, and when you get there you’ll likely have a new destination in mind. You’ll end up spending your whole life working toward something new without ever stopping to enjoy the things you have now. So take a quiet moment every morning when you first awake to appreciate where you are and what you already have.

It's great to dream, but don't put off living in the now and enjoying what you have and who you have in your life. Don't always think that what is just out of reach is so much better than what you have now or you will never appreciate where you have been or what is happening today. WM of PBC

Balancing Act

2012-01-14T10:00:00.000-07:00

If you get dizzy or lose your balance from time to time, you're not alone. More than 90 million adults 17 or older share your experiences. "The big thing with dizziness is you have to figure out where it's coming from," says Krista Bohlen, MPT, a physical therapist with Penrose. "Once you know where it's coming from, then you can treat it."
If a lack of balance stems from vertigo - a conflict between the signals sent to the brain by various systems of the body - a physical therapist can use techniques to actually retrain your brain to decrease the dizziness and enhance your coordination. Therapy also helps you strengthen the senses you use to maintain balance to compensate for the inner-ear disorder.

If you find that losing your balance is not because of a health issue, then you can begin an exercise program that will enhance your balancing capabilities. Remember watching a little toddler and how they can balance on one foot and sometimes fall over, the point being, we were are most balanced when we were younger. Balance is something that we have to work on consistently.

I teach balancing exercises regularly to clients and they are very surprised at how unbalanced they have become over the years. Balance can help you when you hit a slick spot on the ice. Balance can help you when you are caught off guard and step off the curb not so gracefully. Balance can help you when you get out of the shower and slide across the wet floor.

I also do presentations on balance. Contact me if you are interested in a program or presentation.

Help for Varicose Veins

2012-01-13T12:04:00.000-07:00

I just had a client who had some vein's burned out and she was off work for a month. I have also had former clients with varicose veins and it was not fun thing to experience. They have had surgery and was also down and out for almost a month. Some may think that having the surgery was just to remove those ugly blue and red enlarged veins. Having the surgery isn't just for vanity, there are some serious health issues that come with varicose veins. According to Laura Kissell, MD at Penrose hospital "Not only can they be painful, but they can lead to skin ulcers and blood clots, which can be fatal".

Here is what she says about the goal of treatment. "Veins take blood from the body back to the heart. If the valves in the veins of the legs are damaged or weak, blood can leak backward and pool in the veins - causing varicose veins. Treatment blocks off or removes the leaky veins so that blood can't back up. Then the remaining healthy veins take over blood flow.

Laura Kissell, MD also states the various treatment options that she offers;
First, we try compression stockings for three to six months.
If that doesn't work, we may try sclerotherapy, where we inject a chemical that seals off the vein to stop the blood flow.
We also can use lasers or radio frequency ablation to treat larger veins. During this procedure, we put a tiny tube into the vein and, using a small probe with a heated tip, we close off the large vein that's causing the varicose veins.
Finally, we can remove the lumpy, bumpy veins with phlebectomy.

Varicose veins are not just an ugly sight that we want to get rid of, there can be serious health complications. If you or someone you know has varicose veins, have them talk with their doctor.

8 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-13T08:48:00.001-07:00

Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us. We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.

Have you ever just sat down and said WHY? I have so many times in my life. I have struggled, regretted and even thanked myself for going through the times I have. I didn't grow up with a support system and relied heavily on myself to get through all the tough times. I didn't fair to well on some of life choices but I don't berate myself because of them. I had me to work with and what I knew and could deal with at the time. I learned from everything I have encountered in my past and that has allowed me to learn even more about me and how I want to live my future. WM of PBC

Start being more polite to yourself. – If you had a friend who spoke to you in the same way that you sometimes speak to yourself, how long would you allow that person to be your friend? The way you treat yourself sets the standard for others. You must love who you are or no one else will.

When you start realizing that self sabotaging thoughts will get you nowhere you want to be, you will then start to catch yourself when you say something degrading. The first step is realizing it, then stopping yourself and think about what you are saying. If it just isn't true then acknowledge with something that is true. For example; if you say I always feel like crap. Do you really always? Recognize it when you say it and then recant with something like, well that was ridiculous, of course I don't always feel like crap, there are plenty of days when i feel spectacular and this is one of those days. WM of PBC

10 Ways Band Training will help you reach your fitness goals faster in 2012

2012-01-12T15:56:00.000-07:00

Great post by the Band Man Dave, I use his bands in my training sessions all the time.
1. Start training with bands TODAY!! I know this seems pretty basic but when I first saw bands I thought they were another silly fitness gimmick. That was 1996!! They are not a gimmick and they get results quickly. I tried his bands during a bootcamp conference in 2009 and he is very impressive, they can be used for any fitness level and work really well for group training.
2. Start stretching with bands especially through the hips. Fitness success over 40 will be a direct result of maintaining your joint mobility and muscle flexibility. The #1 reason men saw me in physical therapy was because they had lost their mobility and as a result their joints, disks and cartilage were paying the price. You are not going to beat mother nature but you can definitely slow her down. Start stretching with BANDS!! I use some of the heavier bands that wouldn't normally be used by my clients to have them do some really great stretches. Flexibility is very important as we age and helps us be more mobile.
3. Eliminate shoulder pain by starting to do overhead pressing and pushing with bands and not just with weights. Bands allow you to press without putting a high degree of pressure on the rotator cuff which is easily the most injured structure in the shoulder. Plus you will train end range stability which is where the rotator cuff becomes weakest as we age. Bands do allow you to increase your range of motion further using slower movements.
4. Adding band circuits to your dead weight training will take the pressure off your joints but still allow you to really feel the burn. I’m not a body builder but I like to keep my body looking good as I am sure many of you do. Unfortunately, doing dead weight muscle isolation training is not tolerable to the body as we age. Fortunately bands are and since muscle's are dumb, they won’t know the difference between band resistance and dead weight resistance but I promise your joints will. I like integrating bands into the clients session instead of weights sometimes, they can work harder with more stability.
5. Take the load off your back and start squatting with bands. Squatting is one of those exercises you want to be able to keep doing for a long time because of its strong carry over into function. Unfortunately dead weight will be hard on your back. Band front squats, RDLs and lateral lunges keep the hips strong and healthy without killing your vertebral disks in your back. When you squat with a barbell and you are weak you open yourself up for injury, you can start training with bands and it stays closer to the center of your core which helps stabilize you more.
6. Staying quick goes a long way in keep our body orthopedically safe. If you can maintain your agility and quick reaction you can prevent a lot of potential injury causing events like slipping, tripping or buckling that lead to ligament, cartilage, and joint trauma. Making sure those proprioceptors do not become dormant is pretty important and can easily happen if we forget to train them. Training slow with dead weight will make you a slow. Training reactively with resistance bands will keep you quick and ready at all times. Remember the erasure drills? Try working in some reactive training with bands and see how effective it can be.
7. Drop the sit-ups and start training the abs the way they were intended to work. Bands not only can increase the isometric stabilization exercise intensity, they can also train the abs to become reactively strong which will make your low back and other joints very happy at the same time. Sit ups and crunches set you up for risk of injury. Crunches accentuates the same movement of sitting crunched over a desk all day. Training the abs with isometrics and with bands will increase your core strength and help stabilize you much better.
8. The key to a successful program is consistency. You are going to have times when getting to the gym is simply not going to work. Or there are those times when all you want to do is go by yourself some place like a park or your basement and just get after it. Create a simple home band gym that can go where you want to go and therefore never miss a workout. Some of my best workouts are when I go to the park or into my band gym early in the morning. Using bands in a workout is affordable, time efficient and effective. I can create an exercise program based just on bands that you can do anywhere, at home, while traveling, at work and yes at the park.
9. Experiencing an amazing body transformation, means getting everyone around you on board. My wife joins me 2 times per week to work out. Having her onboard with band training, makes it super easy for me to stay motivated knowing she is working hard at keeping herself in great shape. All three of my children train with bands and I feel will always make fitness a part of their life as a result of this training. I promise once you get started, they will follow and make it easier for you to keep pushing. Bands can be used by people of all fitness levels and kids can use them too without the worry of them using weights when they may not be strong enough yet.
10. There is no better tool to perform partner training with then bands. Nothing pushes you more than having a friend who is pushing as hard as you are hooked onto the other end of that band. I train with one of my greatest friends every Wednesday and we get after it using band. The change of pace is a weekly game change. I use bands in my workouts and the clients can team up and it teaches them how to exercise in conjunction with another which also teaches them how to stabilize when someone else is moving.

Bands are a great way to challenge yourself and is time efficient, affordable and packs easily for travel. If you are interested in purchasing bands or an exercise program with bands click here

7 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself

2012-01-12T06:20:00.003-07:00

Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing. Every success has a trail of failures behind it, and every failure is leading towards success. You end up regretting the things you did NOT do far more than the things you did.

When we were children we didn't even think twice about trying something new, about reaching for something just out of arms length. What happened when reached? We either touched it or we fell. We either picked ourselves back up or we sat there crying waiting for someone to pick us up. Fast forward 20 years, do you still reach for things or do you just cry about not be able to touch it? Oh, I have reached and fallen so many times and I use to think why didn't that work for me. I wish my life growing up would have been different and I didn't have to make so many mistakes, but I learned the biggest lesson of all and that was how to take care of me and love me, not depend on anyone else. Life is wonderful when you have loved ones around but life funtabulous when you love yourself and you have loved ones around. WM of PBC

Start valuing the lessons your mistakes teach you. – Mistakes are okay; they’re the stepping stones of progress. If you’re not failing from time to time, you’re not trying hard enough and you’re not learning. Take risks, stumble, fall, and then get up and try again. Appreciate that you are pushing yourself, learning, growing and improving. Significant achievements are almost invariably realized at the end of a long road of failures. One of the ‘mistakes’ you fear might just be the link to your greatest achievement yet.

I continue to make mistakes, albeit not as drastic as when I was younger, because I know me and the waters I may be testing. I love pushing myself and seeing how far I am willing to stretch my arm out to touch. I still get scared, I still think what if, but I am happy that I am willing to give it a try knowing it may or may not work. What are you wanting to do and keep putting off? TRY IT. WM of PBC