Women's Personal Fitness Blog

Mindful Weight Loss Diet

2012-01-21T06:18:00.000-08:00

The first step towards attaining or maintaining an ideal weight is recognizing weight management is more about thought processes and lifestyle than food. Thousands of dieters start a fast diet regime every day, one that may indeed melt off a few excess pounds immediately, only to have an emotional issue or craving throw them back into making unhealthy choices. Understanding one’s relationship to food is crucial to reprogramming self-defeating patterns.

Secondly, creating a vast array of choices other than food for emotional needs and building a reserve base of alternatives for times when ‘chocolate calls’ or the smell of a favorite comfort food beckons gives the dieter an upper hand over old counter-productive patterns. A network of supportive friends to call or a planned activity to replace non-hunger related craving for food builds new neurological patterns that become healthy habits.

Excerpt from “The Right Weight Loss Diet Begins in the Mind” by Donna Hinton

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The Easiest Exercise

2012-01-19T07:32:00.000-08:00

Walking has been indicated as one of the most effective methods of improving fitness and aiding weight loss because:

It's so easy to do
Not alot of equipment needed
You've mastered it since you were a toddler
Low impact (won't hurt your joints)
Low cost (no gym membership required)

The National Weight Control Registry, a group of more than 5,000 individuals who have lost at least 30 pounds and kept the weight off for at least 1 year, reported almost 95% of the participants stated that: In addition to nutritional changes, they lost the weight and kept it off by increasing their physical activity, most frequently by walking.

Walking is the most popular activity in U.S. with 89.8 million participants.
"The Diabetes Prevention Program" found walking 150 minutes per week and losing 7 percent of your body weight (12 to 15 pounds) may reduce your risk of type 2 diabetes by 58%.
Walking reduces your risk for depression 20% by walking just 20 minutes per week, according to a British study of more than 19,000 adults.
Walking reduces breast cancer risk by 18% when women walked briskly for 1 3/4 hours to 2 1/2 hours per week, compared to inactive women.
A landmark study of more than 70,000 nurses ages 40-65 found the more a woman walked, the lower her chances of having a coronary event. Those who walked 3 or more hours a week had a 35% less risk compared to those who walked infrequently. Plus, it's never too late to start: Sedentary women who became active when they reached middle age or later had a lower risk of coronary events than their couch-potato counterparts.

Visit: http://www.womenspersonalfitness.net for Innovative Products & information.
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Thinking Patterns

2012-01-09T06:00:00.000-08:00

"It is the MIND that maketh good of ill, that maketh wretch or happy, rich or poor."-- Edmund Spenser

So, you've heard me say that "Thinking Patterns" need to change in order to successfully change your lifestyle, get healthy and lose weight.

First, you must take personal responsibility and realize that you and only you can make the needed changes. According to Anthony Robbins in his book "Giant Steps" he says you must adopt three core beliefs:

The situation (being unfit and/or over weight) MUST change. Believing that you should change is not enough.
YOU must change it. Others can council you, but you're responsible to make the change.
You CAN change it. You created your current situation, therefore you can change it.

This may sound a bit basic to you until you realize that change doesn't really happen without these 3 core beliefs. If you find yourself faltering in your weight loss efforts, re-examine if you have these core beliefs as your foundation.
Get more tips, information & innovative health & fitness products at: http://www.WomensPersonalFitness.net

What Really Makes Change Happen?

2012-01-02T06:07:00.000-08:00

"Everything we do, we do out of our need to avoid pain and our desire to gain pleasure."-- Anthony Robbins

When we change the PAIN or PLEASURE association we have ingrained in our psyche, we can change how we think and what we do. These neuro-associations determine what we do.

Neuro-Associative Conditioning (NAC), a 6 step strategy for producing lasting change, formulated by Anthony Robbins is as follows:

State clearly what you REALLY WANT. (Most people focus on what they don't want).

Get leverage. Make change a MUST.
Interrupt the limiting pattern and break the habit's hold on you.
Create a new, empowering alternative. You can't just stop a behavior or an emotion; you must REPLACE it.
Keep doing #4 - until it's a new habit (like Nike's quote: Just Do It!)
Test it. Make sure it works and adjust if needed.

Read or listen more to Anthony Robbins books, lectures and CDs. Check your local library or book store. His materials are very helpful in making the needed changes for weight loss and change of lifestyle.

Why Lift Weights?

2011-12-28T06:19:00.000-08:00

We know that cardiovascular exercises like walking, swimming and biking are great for burning calories and strengthening our hearts, a must for optimal health and fitness. But what about weight training?

The American College of Sports Medicine recommends that adults perform at least one set of strengthening moves at least two or three times per week. We can do this by: using our own body weight, free weights like dumbbells, exercise machines and exercise bands.

Because:

Muscle boosts our metabolism: Every pound of muscle you build burns about 50 calories more per day (even at rest).
Become less injury-prone: Strong muscles support our skeletal structure and the natural movements we all need to make on a daily basis.
Maintain bone mass: The "stress" placed on our bones by stronger muscles encourages our bones to build strength and density, preventing osteoporosis.
Muscle improves appearance: by changing the basic shape of our bodies, muscle helps mask cellulite by smoothing out those lumps and bumps of fat underneath the skin plus it improves our posture.

If you are not strength training yet, begin today! Innovative health & fitness products are available at: http://www.WomensPersonalFitness.net

Use Affirmations to Attain Your Goal

2011-12-26T06:06:00.000-08:00

"Whether you think you can or can't, you're right!".....Henry Ford

Do you really want to let go of the old ways that haven't worked to find the courage to try new ones? Yes!!

"Thoughts of your mind have made you what you are and thoughts of your mind will make you what you become from this day forward.".....Catherine Ponder

Affirmations are positive statements we say to ourselves. The subconscious can not discern between truth or fiction and whatever you tell yourself and believe will be who you become. Once you have created an affirmation that fits your goal, you must write it ten times a day for 21 consecutive days. This is a critical component for success. Writing uses more of your senses and you are imprinting your affirmation deeply into your mind and body.

Five Parts to a Successful Affirmation:

It must be positive. Such as, "I eat only healthy food," as opposed to, "I am no longer eating junk food."
It must be said and felt with passion & power. Even if you do not believe what you are affirming, Act as if you do believe it. Think it, Feel it, Hear it, Smell it.
It must be said in the present moment. State affirmations as if they are happening and real now.
It must be possible, such as, "I am losing weight," instead of "I am losing 10 pounds each day."
It must be personal. We can only affirm for ourselves. We cannot change anyone else.

Here are some possible "health & fitness" affirmations. Personalize them to fit your goals.

I am in the process of arriving at a healthy weight for me.
I am proud to be eating healthy foods today.
I always have enough time, energy and desire to exercise my body.
Nothing tastes as good as thin feels.

Using affirmations that are meaningful for you and are focused on what you want to become true in your life will, over time, replace those negative, self-defeating habits and behaviors with positive, affirming, self-enhancing behaviors.

Visit http://www.WomensPersonalFitness.net for all your Innovative Fitness Needs.

Cabbage Soup?

2011-12-19T06:43:00.000-08:00

I've never looked seriously at the real "Cabbage Soup Diet." I always gave it little attention, assuming it to be a "fad" diet.

But yesterday, while power walking the trail, I had a revelation. I was thinking about the cabbage soup I had made the day before, using Zonya Foco's Miracle Soup recipe as a base (go to: http://www.zonya.com/pdf/recipes/Miracle_Soup.pdf ) . I had deliberately only included low calorie, low glycemic veggies, including 1/2 head cabbage.

Zonya's Miracle Soup contains what she calls "negative-calorie foods." These are foods that require more calories to digest than they yield!

Vegetable soup is a food that can play an important role in weight loss, health & fitness.

Low calorie but "filling & satisfying"
Power packed with the nutrients we need for good health
You can combine any selection of veggies to your liking
Add low fat meats or beans & whole grains for a complete meal!

Make some homemade vegetable soup today!

Healthy Holiday Baking

2011-12-12T06:00:00.000-08:00

Is holiday baking a tradition in your family? Christmas cookies are always a favorite! With a few alterations, it is possible to create healthier versions of your favorite recipes.

• Incorporate whole grain pastry flour, oat bran & wheat germ to equal the required amount of flour.
• For muffins, quick breads, cake mixes and cakes made from scratch replace the oil, margarine or butter with applesauce. I keep unsweetened prepackaged 4oz individual servings on hand, very handy. You will save more than 900 calories and 100 grams of fat for each ½ cup used.
• For chocolate baked goodies, such as brownies and cakes, use pureed prunes, now found in the baking section or baby food prunes are great!
• For rich, creamy sauce or soup that’s low in fat and calories, use evaporated skim milk instead of heavy cream. It has cream-like flavor and is richer in texture than regular skim milk. You will save more than 80 grams of fat and 600 calories for every cup used!
• In place of sour cream, use fat-free plain yogurt. You may have thought to use fat free sour cream, but yogurt has a richer body and flavor, plus yogurt is often much higher in calcium than sour cream.
• I usually try to cut my sugar in recipes as much as I think I can get away with and still have it sweet enough. With that said……
• When you want a fluffy frosting, replace the margarine or butter in your recipe with marshmallow crème. It adds creaminess to the frosting without contributing any fat.

Try experimenting with these substitutions and you will feel better about what you are baking, serving and giving away as gifts. Happy Holidays!

The No Seconds Diet

2011-12-05T06:00:00.001-08:00

We have started a new diet craze called "The No Seconds Diet!" Are you one of those people who just has to place another helping of a delicious food on your plate, when you have already had one serving? You are not alone. This could be a contributing factor in gaining and/or having trouble in losing that extra weight. More is not always better, expecially when it comes to food.

The optimal dinner plate should look as follows: 1/2 low glycemic vegetables (ie; broccoli, zucchini, green beans). The other half of the plate should be divided in half (2 - 1/4s of the plate), where the meat is in 1/4 and your complex carbohydrate (ie; sweet potato, brown rice, corn) covers the other 1/4 of your plate.

An easy way to estimate portion sizes goes as follows:

Proteins (meat, chicken, fish) = should be the size of the palm of your hand and about as thick as a deck of cards.
Lowfat Dairy Products (skim milk, yogart) = about the size of your fist.
Cottage cheese, Ice Milk, Cold & Cooked Cereals, Pasta, Brown Rice, Starchy Vegetables, Fruits = size of a tennis ball.
Hard Cheese & Nuts = size of thumb.
Bread = 1 slice, Bagel = 1/2 small, Crackers = 2, English Muffin = 1/2
Fats = 1 Tablespoon
Salad Dressings = 1 Tablespoon (Regular) - 2 Tablespoons (reduced fat)

Many diet plans encourage eating an unlimited amount of low glycemic vegetables. Let that be the only exception to the above. If you still need more volume, eat more veggies.
The stomach in an individual used to eating larger portions on a regular basis, can stretch to hold 3 - 4 cups of food (and may not feel full until stretched that far). When you limit the amount of food mass (by cutting back), the stomach will eventually shrink to about a 2 cup capacity (and you will feel fuller on less volume).
A good book working on these principles is called the "Volumetrics Weight-Control Plan - Feel Full on Fewer Calories" by Barbara Rolls, Ph.D., and Robert A. Barnett. Check it out at your local library or bookstore.

Wearing Body Togs for Legs

2011-12-05T06:00:00.000-08:00

Body Togs for Legs

When you wear Body Togs for Legs, you are increasing your energy expenditure and encouraging weight loss. Wearing these comfortable, anatomically designed weighted sleeves also encourages strong bone density. You will notice increased tone and strength in your muscles! Put them on in the morning and wear them all day under your pants. You will forget you even have them on, until you realize that you are feeling a bit tired, then you remember, "That's right, I have my Body Togs on!" Body Togs are hand washable, and adjustable with Velcro closures.

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Emotional Overeating

2011-11-29T06:00:00.000-08:00

Emotional overeating can rise up to attack during the Holiday Season. Self-defeating thoughts can be the stimulus that allows for suppressed emotional business to rise to the surface. Work hard to gain closure on any unfinished emotional business and learn new ways to cope without resorting to food.

When feeling stressed, identify how you are feeling and why.
Sometimes just acknowledging and/or talking about your feelings can help.
"Freeze" your actions when you feel that tug to stuff and cover those feelings with food.
Be confident that these feelings will pass or lessen as you learn to manage your reactions to those stressful, emotional situations.

Prevent Holiday Weight Gain!

2011-11-21T06:00:00.000-08:00

On Thanksgiving Day, Americans eat 25% more than their usual daily calories. Add to that the other holidays of Christmas, Hanukkah and New Years, with 5-6 weeks of parties and extra "goodie eating" opportunities throughout each day! It's hard to get through and not gain weight without a plan.

People with a normal stomach capacity generally feel full with 2 to 2 1/2 cups of food. (The size of 2 fists)

Remember that overstuffed, too full feeling from previous feasts and how unpleasant (pain) that feeling was? You want to avoid this!
Take small portions of the foods desired, focusing on your favorites that you usually don't have available. Remember, bread and potatoes are available everyday!
Share dessert or eat only 1/4 to 1/2, finishing by covering it with your napkin and beginning a conversation with someone.
No second helpings, ever! Get into this habit! Second helpings add only more calories, and do nothing to help you reach your goals!
Continuing now with your exercise regime is more important than ever!

Eating Well

2011-11-18T05:00:00.000-08:00

Eating well isn't just good for your waistline: It's also crucial for your health and the health of your family. One recent study published in the journal Circulation of more than 72,000 women found those who followed a "prudent" diet (high in vegetables, fruits, whole grains, fish and poultry) were 28 percent less likely to die from cardiovascular disease and 17 percent less likely to die prematurely of all causes. Those who were on a "Western" diet (lots of red meat, processed meat, refined grains, fried foods and sweets) had a 22 percent higher risk of death from cardiovascular disease and a 21 percent higher risk of premature death from all causes.

Ankle Weights - Good or Bad?

2011-11-14T06:00:00.000-08:00

Where exercisers can run into trouble is when they wear ankle weights during aerobic activities, such as walking, running and aerobics class. They can create a strain on the joints and cause injury to the ligaments and tendons in the leg. Improper use of ankle weights during aerobic exercise can result in acute and chronic overuse injuries such as tendinitis. Since women tend to have slimmer and more flexible ankles, adding ankle weights to aerobic exercise increases the risk of sprained ankles or worse, torn ligaments.

Aerobic dance classes use open chain movements. This means that your foot is in a “free” position, and thus subject to shearing forces. The ACL or anterior cruciate ligament is very sensitive to these shearing forces. Therefore, adding weight may likely cause a tear.

A new leg weight has been designed by Ayaz Virji, MD, called Body Togs. These weighted sleeves are designed to be “anatomically correct”, distributing the added weight around the major muscle groups in the same way the body is used to feeling weight. When you examine your own lower leg muscles, you will feel the gastrocnemius and soleus, fleshy muscles of the calf. The leg Body Togs have the added weights sewn into place in similar anatomical structure, wrapping around the leg, very much like the placement of the major muscle groups in the lower leg, adding extra weight only where the leg is accustomed to experiencing weight.

If you look at the bones of the lower leg, particularly the tibia, notice that the front ridge of the bone actually feels rather sharp, almost like a spine. This is an area where a lot of ligaments insert and you are not supposed to have excessive weight distributed there. In the design of the Body Tog for legs, there are no additional weights applied in this area. The area just below the knee is called the tibia tuberosity and is the attachment point of the patellar tendon. This area is susceptible to injury and is protected by the Body Togs’ design, with a band of extra padding. No weights are placed in this area, which further protect it from injury.

Body Togs are designed to wear under your clothing during regular activities of daily living including exercise. They enhance muscle toning and fitness while at the same time they increase calorie and fat burning. This helps you to stay fit and helps your muscles stay more toned and defined. BodyTogs do this in a very easy way by just putting them on, almost like a sock, you basically forget about them. Wear them everyday under your clothing. No one will know you are wearing them.

Body Togs benefit many people, from the competitive athlete who wants to shave off that second in their 100 meter run or the new mother who wants to take off some weight after giving birth. By wearing Body Togs she will burn more calories and tone her muscles again. Even the working professional who during their day to day life doesn’t have as much time to hit the gym as much as they want can benefit from the enhanced calorie burning and muscle toning by wearing the weighted sleeves everyday under their clothing. No one will know they are wearing them.

Basically, BodyTogs are made for a far reaching group of people who want to safely add the extra calorie burn and muscle toning to their daily life in addition to eating an appropriate diet. They enhance calorie burn, performance and muscle tone without causing any undue strain on the body as ankle weights can.

Purchase Body Togs for Legs now at: http://www.womenspersonalfitness.net/catalog/index.php?main_page=product_info&cPath=76&products_id=181

The American Institute for Cancer Research Makes New Recommendations

2011-11-07T06:00:00.000-08:00

New Research Confirms Staying in Motion at the Office Reduces

the Risk of Cancer – TrekDesk Offers the Opportunity.

Summary: Experts from the American Institute for Cancer

Research sent out an urgent plea to employers and employees to

rethink outdated notions regarding physical activity. Noting that

sedentary office environments increase cancer risks independent

of leisure time physical activity the AICR recommended strongly

that employees remain active and upright as much as possible

during their workday.

This week at the Annual Research Conference on Food,

Nutrition and Physical Activity the American Institute for

Cancer Research (AICR) made one of the strongest science

based pleas detailing the health hazards of sedentary office environments, urging employers and employees to

incorporate activity into their workday as much as possible;

citing a direct link between “sitting time” and rates of breast

and colon cancers. TrekDesk treadmill desks allow employees

to remain upright and active throughout the entire day

reducing the risks posed by sedentary environments.

In a news release, the AICR stated that 49,000 cases of breast

cancer and 43,000 cases of colon cancer occurring in the

United

States

annually were the direct result of a lack of

physical activity. The report further related that daily walking

reduces a number of biological indicators of cancer risks,

including insulin resistance, inflammation, obesity, and

hormone levels. The challenge is finding a way to motivate

employees to remain active during the day.

Warning of recent studies in the field of “sedentary science”,

the researchers warned that sitting for long periods of time

dramatically increased cancer risks even among individuals

that exercise daily. "Taken together, this research suggests

that every day, we're each given numerous opportunities to

be active and protect ourselves from cancer, not one," said

AICR spokesperson Alice Bender, in a released statement.

"We need to start thinking in terms of make time and break

time."

Ms. Bender went on to stress the need to change the mindset

of American employers and employees regarding the difference

between exercise and movement and its impact on health:

"A person who gets up in the morning and makes time by

spending 30 minutes on the treadmill probably feels pretty

pleased with himself – and he should. He's making excellent

progress and doing a lot more than most Americans. For those

30 minutes, he's hard at work lowering those cancer risk

indicators. But what happens during the other 15 hours and 30

minutes he spends awake? If he's like most Americans, he sits

– on his commute, at the office, and at home. So this person,

who fits the traditional definition of someone who's physically

active, is actually active just 3 percent of his waking day. By

thinking in terms of break time, however, Americans can infuse

the remaining 97 percent of their day with short periods of

activity that can protect against many cancers."

“We have been warning employers and employees about the

risks of sedentary office environments since 2008,” stated

Steve Bordley, CEO of TrekDesk Treadmill Desks. “Just

because the nature of employment is increasingly sedentary

does not mean our office environments cannot incorporate

movement into the workplace. We just need to re-think the

distinctions between movement, exercise and our goals

toward overall health.”

Designed to fit any existing treadmill, TrekDesk is an

affordable, full sized workstation that allows individuals

the opportunity to gain the necessary amount of exercise

daily to maintain health, prevent disease, strengthen muscles,

boost mood and productivity, without requiring additional

time during the day or extra motivation.

TrekDesk is currently available for sale online at WomensPersonalFitness.net for $479.00 including free

shipping.

Osteoporosis Prevention

2011-10-31T06:00:00.000-07:00

Osteoporosis is the slow, progressive loss of bone mass threatening 44 million Americans (80% of those affected are women), which occurs without symptoms or pain until a person's bone starts to break, typically in the hip, spine or wrist.

For stronger, healthier bones, follow these simple prevention strategies:

Consume enough calcium, 1,000 to 1,300 milligrams of calcium daily, through foods or supplements.
Don't skip the Vitamin D - 400 to 800 IUs (Some calcium supplements include Vitamin D right in it).
Do weight-bearing exercises like walking, jogging, stair climbing, dancing or weightlifting on a regular basis. Don't forget to check out Body Togs and the Walkvest on my website.
Eat a healthy, well balanced diet with plenty of fruits, vegetables, fiber & low fat dairy products.
Quit smoking! Smoking is a leading risk factor for osteoporosis as well as heart disease, lung cancer and many other life-threatening conditions.
Limit your alcohol intake to no more than 1 or 2 drinks per day.
Get screened. Bone density screening is fast and painless. If it is found that you have significant bone loss, medications are available and highly effective in reducing the risk of fracture.

Visit: http://www.WomensPersonalFitness.net for innovative health & fitness products & news.

Eat Your Cruciferous Vegetables

2011-10-24T08:21:00.000-07:00

A 2004 report by nutritional scientist Keith Singletary of the University of Illinois at Urban-Champaign revealed phyto-nutrients in vegetables help prevent mutations that turn normal cells cancerous. Sulforaphane, a chemical in broccoli, kale, brussels sprouts and other cruciferous vegetables was added to cultures of human breast cancer cells. The result showed the cancer cells stopped dividing within hours. Sulforaphane seems to work by interrupting the tiny micro-tubules that normally pull pairs of chromosomes apart when cells divide. Without the tubules, malignant cells can’t multiply. Normal cells seemed to remain untouched by the sulforaphane.

Eat more fruit and veggies! They should be the foundation of your healthy diet.

Thinking Patterns Toward Weight Loss

2011-10-17T06:22:00.000-07:00

Being trim and healthy feels better than any food tastes. You may not believe this statement if you have never been there, but we who have can testify to this truth. Compare the two before you stray from healthy eating and exercise time.

Keep upmost in your mind a vision of achieving your goals. Let that be the impetus that carries you through. Do you have a picture of your goal? If not, find one and place it in prominent places like the refrigerator door, workplace or mirror.

We have the most advanced brains in existence and can do almost anything we set our minds too! If the brain can be trained to believe it is right to kill innocent people in God's name, it can certainly be molded to control our eating and behaviors toward weight loss and good health!.....Linda Hibbard

Dr. Oz's staff use TrekDesk over their treadmills.

2011-10-03T08:00:00.000-07:00

You may be interested to know that TrekDesk is used by Oz's staff including his partner Michael Roizen at his home and at the Cleveland Clinic. You can order or learn more about TrekDesk at: WomensPersonalFitness.net

The Burn Machine Speed Bag

2011-09-26T09:03:00.000-07:00

Great video showcasing the Burn Machine Speed Bag! Available at WomensPersonalFitness.net now 10% off

Freeze Away Fat at Home

2011-09-05T09:40:00.000-07:00

Have you heard about “Cryolipolysis,” also known as freezing away fat? I just recently saw the process on the Dr. Oz show! Researchers have discovered that fat cells are very sensitive to cold and that freezing results in the loss of adipocytes (also know as lipocytes or fat cells). Fat cells are damaged at a higher temperature than normal tissue and nerves. The process cools the skin and the underlying fat cells which causes the fat cells to undergo spontaneous cell death when they freeze in a temperature that is below the normal body temperature but above the freezing point.

But the fat does not disappear immediately. After the fat cells are frozen, the body’s natural elimination system removes the dead fat debris over a period of months. The before and after pictures I have seen on the internet are very convincing.

One down side to this process is that it is ideal for a person who is near their goal weight, healthy and fit, who may have a small pocket of fat pad, possibly a tummy pouch, love handles or bra bulge on the back that they are having trouble getting rid of. This process can never replace a healthy lifestyle that keeps a body fit.

The newest piece of equipment in the Plastic Surgeon’s office is called Zeltiq. This totally non-invasive form of body contouring, was originally inspired by a curious observation that: children who habitually sucked on ice Popsicles developed cheek dimples, presumably due to the loss of fatty tissue from their cheeks being frozen.

Word has it that the suction device on the end is about the size of your hand and when activated, sucks in the fat pad and cools the pad to the desired temperature for 1 hour. Testimonials have touted no pain, just a strong suction and then intense cooling. The process is uncomfortable at first, then after about 10 minutes, numbness takes over as relief. Some bruising is possible, but disappears as usual. The skin may be numb and swollen for several days, but there’s been no permanent damage reported. That’s because skin is more resistant to freezing than fat. Fat cells freeze faster than skin cells. The recipient needs no recovery time and can continue their daily functions normally.

Zeltiq has been approved by the FDA for cooling associated with a variety of dermatologic treatments, such as anesthesia for skin excisions, etc). FDA clearance for non-invasive, fat reduction (lipolysis) is still pending in the United States. The Zeltiq device is approved in Europe for aesthetic fat reduction and has been used off-label for several years by American plastic surgeons and dermatologists who have found it to be safe and effective for body contouring. It’s probably just a matter of time before the FDA approves it’s use for cryolipolysis.

Costs for treatment with Zeltiq are in the $700 range for each 1 hour application. According to one study, in ten out of ten subjects who were tested, 20.4% normalized fat layer reduction occurred at 2 months and 25.5% at 6 months after the treatment.

One last thing, upon hearing about this process, I immediately went to my freezer and popped a freezer pack into my pants onto my belly pouch! That got me thinking and I found a website that sells specialized compression pants with pockets sewn right in to place freezer packs! They cost much less than a Zeltiq treatment, starting at $80.06 per pair. I loved them so much I became a distributor. You can now find these pants on my website: http://www.womenspersonalfitness.net/catalog/index.php?main_page=index&cPath=88

Dean Ornish on Healing

2011-08-29T08:30:00.000-07:00

I found this great talk by Dr. Dean Ornish explaining how we can change our health and even reverse disease by changing our lifestyle and eating habits. It is 16+ minutes of video, but well worth the time.

TRX Total Body Workout

2011-08-15T07:37:00.000-07:00

The TRX provides a total-body workout for men and women of all ages and fitness levels with just one piece of equipment that is easy to set up, use and store. TRX products are made by Fitness Anywhere, which designs and sells original products of innovative design and premium quality construction.

Used by elite athletes in the NFL, MLB, NBA, NHL, MLS & NCAA including Drew Brees, Carmelo Anthony, Jamie Moyer and more.

Featured in Men’s Health, Outside, Self, Shape, Sports Illustrated, NY Times, WSJ, Today Show and Good Morning America.

TRX customers benefit from free shipping on orders of $150+ (to addresses within the U.S.), a 30-day 100% satisfaction guarantee, a one year limited replacement warranty and access to free workouts and training tips in the TRX Community.

What Are We to Do?

2011-08-08T06:18:00.000-07:00

For most of our evolutionary history we have not had access to unlimited calories. We belonged to hunter-gatherer societies and burned a lot of energy in everyday tasks. Our ancestral human diet varied for different groups of our forebears who lived in different habitats. It was a diet that was mostly vegetarian, with very little fat (probably about 10% of total calories) and very little sugar. Sweet flavors were rarely encountered – they typically occurred in ripe fruit or wild honey – and meat was a rare luxury and was usually quite lean when it could be obtained. For inland peoples, salty flavors were almost unknown. In many locations intermittent famines were regular occurrences, so when energy-dense foods containing fat and sugar were available, it made sense to gorge on them to establish a body fat reserve for anticipated hard times.

Now that we have test kitchens, restaurant chains, commercial bakeries, and other food production corporations, the average weight of an adult in the United States has increased by about twenty-six pounds between 1960 and the present.

Believe it or not, our brains wiring in the pleasure center is contributing to the problem as well. The substance leptin and dopamine receptors or lack thereof can all play a role in the obesity battle.

So, what are we to do?

• Be informed! Know as much as you can about your body & brain.

• Decide what it is going to take to transform into the body of health and fitness.

• Read labels, shop mainly on the outskirts of the grocery store.

• Cook from scratch, select and eat lots of vegetables and fruits, as close to the original state as possible. Cooking is still necessary of course, but eat raw when you can.

• Decide which habits and activities need to change, and then, ‘Just Do It.’

• Repeating a behavior about 22 times starts a new habit.

Healthy Eating Begins at the Grocery Store

2011-08-01T08:00:00.000-07:00

Years ago, whenever my Mom would start a new diet, she would clean out her cupboard and refrigerator, put all the "non-diet" foods in a large black garbage bag and give the bag to me!

Well, that's good that she rid her kitchen of undesireable food stuffs, I highly recommend doing that, but when I would look inside this bag I would think, "Why did you even buy this crap?"

So, the moral to this story is, "Healthy eating begins at the grocery store." If you don't buy it, it won't be in your house to tempt you to eat it when you go looking for a satisfying snack.

I must admit a slight bit of disappointment nudges me when I'm looking in my refrigerator or cupboard for a snack and the worst items I can find are nuts (very calorie dense), cottage cheese, low fat yogurt, fresh veggie packs or fresh fruit. But, it keeps me in line and on track.

Leonard Garcia's thoughts on The Burn Machine Speed Bag

2011-07-25T13:06:00.000-07:00

For over eleven years, Leonard Garcia has competed as a Mixed Martial Artist with several big-name promotions – notably the WEC and UFC, utilizing his unique combination of submission maneuvers and knockout striking.
The Burn Machine’s Joey Russo got the chance to speak with Leonard to discuss his thoughts about The Burn Machine’s products, The Speed Bag and Universal.

RUSSO: In regard to The Speed Bag, please elaborate on why The Speed Bag is a great tool for your arms, shoulders, core, cardio, and entire upper-body.

GARCIA: I think that it’s a great tool only because you can be so mobile with it, you can move all different directions. You know if your arms start burning in a certain position you want to just quit when you’re doing something and with this thing you can lower the elevation of it and start burning a totally different area and go back to it. It’s a cool machine, I mean at any time that you feel like stopping if you lower it down you feel like you can keep going so it keeps the exercises going. Like I said, you’re mobile with it, so you can catch different parts of the muscle groups that you couldn’t catch on a regular speed bag or any other machine.

RUSSO: Explain the differences and versatility between The Speed Bag and a conventional speed bag. How does The Speed Bag provide a back-to-basics mentality when training?

GARCIA: A conventional speed bag has always been a great tool. Of course, boxers have used it since the beginning of time – but a conventional speed bag is boring. I mean you’re in one place, you’re stationary, and you’re staring at the wall. There’s nowhere to go, there’s nothing to do, and once that burn gets into your shoulders you start to miss a step. If you start doing everything with the machine it keeps your fluid rotation a certain way so it keeps you performing what you’re doing with the proper mechanics of it at all times. Because you know if you get out-of-wack with it you can just keep it straight and it works out. You can move all around with it, you’re not stuck in one spot, which everyone knows – that’s boring. It’s like being on a treadmill; you’re just sitting there doing the same thing over and over. With this machine you can go over your head, you can go out to either side [of your body], you get all areas of the shoulders, not just one part like a speed bag.

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Walk While You Work!

2011-07-18T07:22:00.000-07:00

Dr. James Levine of the Mayo Clinic, walks on a treadmill while using his computer. Levine does this five days a week up to eight hours a day. (AP Photo/Christina Paolucci) Visit for more info/purchase:

http://www.womenspersonalfitness.net/catalog/index.php?main_page=index&cPath=94

TrekDesk treadmill desks fit virtually any treadmill and allow employees/students the opportunity to walk slowly while they work without sweating or extra time out of their day. The Surgeon General recommends a MINIMUM 10,000 steps per day (5 miles) achievable in 3-4 hours with the TrekDesk Treadmill Desk. Benefits of a healthy lifestyle and walking 5 miles per day with a TrekDesk Treadmill Desk include:

•Lose weight (50-70 lbs/year potentially)

•Restore health; build major muscle groups

•Prevent diseases & boost resistance

•Boost mood, memory and cognitive abilities

•Boost productivity & decrease absenteeism

The Dangers of Sitting

2011-07-06T07:49:00.000-07:00

A sedentary lifestyle can shorten your life. A Study published in Britain found women who sit for long lengths of time are allot more likely to develop deadly blood clots in their lungs. Researchers tracked nearly 70,000 women over 18 years and found that those who spent more than 41 hours or more a week sitting when they were not at work were twice as likely to develop potentially life threatening pulmonary embolisms.

BodyMedia FIT System

2011-06-27T07:44:00.000-07:00

What is BodyMedia FIT?

Your body talks. We listen.

The BodyMedia FIT* system gives you highly accurate information on activity, calories and sleep patterns. Clinical study results show it can help you lose up to 3 times more weight.

BodyMedia FIT is a holistic weight management system consisting of the BodyMedia Armband monitor (Armband Advantage or the new Bluetooth®-enabled Armband BW), online Activity Manager**, an optional Display (for Armband Advantage) and, for iPhone® or Android™ smartphone users, free downloadable apps. The BodyMedia FIT Armband automatically tracks the calories burned during your daily activities — from pumping iron to using an iron — and monitors the quality of your sleep, an important factor in weight loss. The information tracked can easily be managed with BodyMedia's online Activity Manager. Add in the easy-to-use food log and you have the information you need to improve your weight loss.
Visit for more information: WomensPersonalFitness.net

Speed Bag by The Burn Machine

2011-06-18T11:22:00.001-07:00

I first saw “The Burn Machines” at an Expo in Chicago. I knew right away that they were one of the most innovative training tools I’ve seen! They are hand-held weighted units designed with 360-degree rotating grips. Some have an “asymmetrical sliding counterweight” to allow for total control and versatility during your workouts. 7 different styles & weights are available; “Speed Bags,” “Cross Trainers,” and “The Ultimate Burn Machine.” Check out all the videos on The Burn Machines on YouTube.com. You can purchase any of the 7 Burn Machine models now, during our Sisslin’ Clearance Sale at 10% off at:

WomensPersonalFitness.net

The Physics of Low Carbohydrate Diets

2011-06-15T07:39:00.000-07:00

A calorie is a calorie, no matter what the source, right?

Wrong, say biochemists. Critics of low-carbohydrate diets always invoke laws of thermodynamics, but they do not understand them properly. Two laws, not one are involved.

The first law of thermodynamics, that the total energy in a system is always conserved. The second law, that energy tends to dissipate over time.

We know on a molecular level that the body’s pathways are less efficient at turning protein calories into glucose. That means that more energy is lost as heat. So, more of each calorie will convert into heat if it comes from proteins; more of the calorie will remain in the body if it comes from carbohydrates.

This complements the “Eat like a Caveman” theory. The Atkins and South Beach diets both are low carbohydrate diets. According to Dr. Arthur Agatston, MD, creator of the South Beach Heart Program, millions of people who follow his plan lead longer and healthier lives.

Can Your Genetic Flaws be Repaired?

2011-06-06T06:27:00.000-07:00

For complete information on how you can get your DNA personalized supplements, skincare and weight control products, visit: http://womenspersonalfitness.mygenewize.com/
This blog is published by an independent source and not by GeneWize Life Sciences.
GeneWize and GeneWize Life Sciences is a registered trademark of GeneWize Life Sciences, Inc.

Believe You Can Lose Weight

2011-05-31T07:56:00.000-07:00

Researchers at the University of Maryland followed more than 50 women through their diet and exercise program for nearly a year. At the onset of the study, they asked each woman if they personally thought they would lose weight. Slightly more than 50% said yes. These were the believers. The rest of the women said they expected to fail. After nine months, the results showed that the believers lost 30% more weight than the non-believers.

What does this tell us? We can harness the unlimited energies of our subconscious minds to strengthen our commitment. This is especially applicable when we are taking on a task requiring considerable mental and emotional energy. The endeavor of lifestyle change and dieting may go two steps forward and one step backward. Having faith (belief) in our ability to commit to lifestyle changes will help us stick with it for the long haul.

What does your Nutritional DNA Assessment measure?

2011-05-24T07:55:00.000-07:00

The assessment looks for variations know as SNP's (single nucleotide polymorphisms) in 12 key genes that are very important to your body's overall health. Specifically, the assessment measures your genetic propensity for the following: Oxidative Stress, Environmental Challenges, Cardiovascular Health, Detoxification, Immune Health, Neurological Health, Pulmonary Health, Eye/Vision health and Bone Health.

What are SNP's?

Small variations in DNA, called Single Nucleotide Polymorphisms, or SNP's (pronounced "snips"), account for all human genetic differences, including how efficient we are at key biological processes. DNA Personalized Nutritional Supplements, Skin Care & Weight Management products are now available!

Click Herefor complete information.

This blog is published by an independent source and not by GeneWize Life Sciences. GeneWize and GeneWize Life Sciences is a registered trademark of GeneWize Life Sciences, Inc.

Ankle Weights - Good or Bad?

2011-05-09T10:54:00.000-07:00

Ankle weights have their good and bad attributes. It is understandable and reasonable to use added resistance in the form of ankle weights to help in athletic training and rehabilitation. Ankle weights are best suited for adding resistance to an exercise regime, such as during calisthenics, leg lifts and various stationary exercises that focus on individual muscle groups.

Where exercisers can run into trouble is when they wear ankle weights during.......Read the entire ariticle at: http://www.womenspersonalfitness.net/catalog/index.php?main_page=page&id=24&chapter=5

Read Food Labels

2011-05-02T07:58:00.000-07:00

If you are still buying pre-packaged & prepared foods, you must read the labels and ingredient lists!

What is “in” the food stuffs you are holding in your hands, considering purchasing and consuming to your body?

First off, look to see if it contains “partially hydrogenated oils.” Partially Hydrogenated fats are the fat manufacturers have invented to make the food last longer on the store’s shelves. It contains artery clogging “trans fats”. Avoid at all costs!

Second, look to avoid the cheap sweetener “High Fructose Corn Syrup,” found in many foods from bread, salad dressings, soft drinks and juices, plus many others. This sugar substance, which has a different molecular structure than table sugar, plays havoc with our appetite suppressing hormone leptin, so you never get the message that you’re full! Plus, High Fructose Corn Syrup does not require insulin to enter our cells, so it is quickly stored as fat.

Third; look to avoid ingredients listed that you don’t know what they are and have a difficult time pronouncing. These could be preservatives, flavor enhancers, food colorings, etc.

So, what do we buy instead? When shopping, stick mainly to the outside perimeter of the store. Buy foods in their most natural forms; fresh fruits and vegetables, low fat meats, poultry & fish.

But wait a minute! Does this mean I will have to do more cooking from scratch? Yes! And you can do it! Checkout some good cookbooks, (I love some by Mollie Katzen), and start cooking! If time is an issue, pick 1 day a week when you have more time to prepare, chop and cook ahead of time. You can do it! Where there is a will, there is a way!

Why Wear Weights?

2011-04-25T09:03:00.000-07:00

Body Togs now 20% off

In today's world where 60% of the population struggles with obesity, we should take advantage of the scientific facts and use wearable weights to help with weight loss and weight loss maintenance. Our metabolisms are slowing and the ability to make the needed lifestyle changes continues to be difficult. We need all the help we can get. I use "wearable weights" and can see the difference in my daily struggle to keep my weight at a healthy and fit level.

This is the summary from the article, "Why Wear Weights" by Linda Hibbard. Read entire article at: http://www.womenspersonalfitness.net/catalog/index.php?main_page=page&id=2&chapter=2

Genetically Guided Health, Wellness & Beauty

2011-04-18T11:06:00.000-07:00

What Do Your Genes Know That You Don't?

The fields of biochemistry and genetics have found that our genes actually depend on many nutrients to do their assigned jobs. Each of us has a unique combination of advantaged and disadvantaged genes that can affect our nutritional needs. If we know which genes are disadvantaged, we can consume specific nutrients targeted to help compensate. What may have sounded like science fiction a few years ago has now become a reality thanks to recent advances in genomics and nutritional science.

Today, The DNA technology that revolutionized the legal system, can now be used to identify a whole new set of perpetrators. The main suspects? Oxidative stress. Environmental pollutants, collagen breakdown, lack of antioxidant-rich foods in our diets.

So how do you know how susceptible you are to these aging culprits?

Take a minute to swab inside your cheek. Place your DNA sample inside our bar-coded envelope, and send it to our lab. We assess twelve healthy aging genes and 6 skin health genes to tell you what aging and skin problems you are likely to face.

The information is then used to customize a nutritional supplement using a blend of phytonutrients and antioxidants selected to compensate for particular deficiencies in area of bone and heart health, oxidative stress, lung and breast tissue health, immune health, eye health, joint health, skin health, brain and cognitive health and your ability to detoxify pollutants.

Contact your Independent Affiliate of GeneWize Life Sciences:

Linda Hibbard/Womens Personal Fitness at:

http://womenspersonalfitness.mygenewize.com/

email: linda@womenspersonalfitness.net

"The statements on this website have not been evaluated by the U.S. Food and Drug Administration. The product is not intended to diagnose, treat, cure, or prevent any disease."

"This blog is published by an independent source and not by GeneWize Life Sciences. GeneWize and GeneWize Life Sciences is a registered trademark of GeneWize Life Sciences Inc."

Lifestyle Affects Cancer Risk

2011-04-11T06:45:00.000-07:00

During February 2009, results of a joint American-British study concluded that 1/3 of most common cancer cases in the U.S. to be preventable by making healthy choices. Next to avoiding smoking, a healthy lifestyle is the most effective thing you can do to prevent cancer.

The American Institute for Cancer Research's recommendations for Cancer Prevention include:

Be as lean as possible without becoming underweight.
Be physically active for at least 30 minutes every day.
Avoid sugary drinks. Limit consumption of energy dense foods (particularly processed foods high in added sugar or low in fiber, or high in fat).
Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
If consumed at all, limit daily alcoholic drinks to 2 for men and 1 for women.
Limit consumption of salty foods and foods processed with salt (sodium).
Don't use supplements to protect against cancer.

Special Population Recommendations:

It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
After treatment, cancer survivors should follow the recommendations for cancer prevention.

And always remember - Do not smoke or chew tobacco.
To read the entire article, go to: http://www.womenspersonalfitness.net/catalog/index.php?main_page=page&id=25

Scientists Discover New Alzheimer's Genes

2011-04-04T08:47:00.000-07:00

It's just amazing the progress scientists have made in identifying specific genes related to various diseases, conditions and aging. Customized supplements are now available, personalized to our own DNA. This is the "Preventative Medicine" of today and the future!

The following report as presented by ABC News.

Scientists have discovered five genes linked to an increased risk for late-onset Alzheimer's -- a finding that sheds light on the still mysterious disease and could lead to new predictive tests and treatments.

Two mammoth research teams -- one from the U.S., the other from Europe -- identified variations in the genes ABCA7, MS4A, CD2AP, CD33 and EPHA1 that are associated with an increased susceptibility to the disease. The results were published as two separate reports today in Nature Genetics.

"This is the culmination of years of work on Alzheimer's disease by a large number of scientists, yet it is just the beginning in defining how genes influence memory and intellectual function as we age," Gerard Schellenberg, leader of the University of Pennsylvania study, said in a statement.

The U.S. study, which was carried out by researchers from 44 universities and research institutions across the country, involved genetic analysis of more than 11,800 people with Alzheimer's disease and almost 11,000 elderly people who were "cognitively normal."

The discovery is an important step in a long journey toward new treatments for the neurodegenerative disease that impairs memory and cognition.

"We're all tremendously excited by our progress so far, but much remains to be done, both in understanding the genetics and in defining how these genes influence the disease process," Schellenberg said.

Alzheimer's disease is the leading cause of dementia and the sixth leading cause of death in the U.S., according to the Centers for Disease Control and Prevention. Although specific genetic mutations are known to cause the early onset form of the disease, the late onset form is thought to arise from a complex interaction of susceptibility genes and other risk factors.

"The present reports provide new information that fills in some of the important knowledge gaps in our understanding of the genetics of the common form of late-onset Alzheimer's disease," said Dr. Gary Small, director of the UCLA Center on Aging, who was not involved in the study

Gene Discovery Could Lead to Tests, Treatments

The first major Alzheimer's disease susceptibility gene -- apolipoprotein E, or APOE -- was reported nearly two decades ago. But it only explained one part of the genetic contribution to a disease marked by several abnormal features, including plaques of a protein called amyloid, tangles of a different protein called tau and inflammation.

"APOE-e4 and the other genes identified earlier are related to the accumulation of amyloid in the brain; these new genes are involved in inflammatory processes, lipid metabolism and the movement of molecules within cells," Dr. Richard Mayeux, a lead scientist for the Alzheimer's Disease Genetics Consortium, which published the American study, and chairman of neurology at Columbia University Medical Center, said in a statement.

Mayeux said the new genes reveal three new pathways involved in the degeneration of neurons in the brain's memory center.

"Therefore, we may now have four pathways that are critically related to the disease and that could really make a difference in how we study and potentially prevent and treat it."

But while new genes may offer new targets for treatments, the trouble may lie in detecting Alzheimer's disease before it's too late.

"The challenge for translating these genes into interventions lies in figuring out how and in whom we can initiate the intervention long before clinical symptoms are evident," said Dr. Samuel Gandy, professor of Alzheimer's disease research at Mount Sinai School of Medicine and past chair of the National Medical and Scientific Advisory Council of the Alzheimer's Association.

Gandy said by the time memory impairment begins, it can be as many as 20 years too late to intervene.

"The new genes are tremendously important, but realistically, they will not provide any time soon any new genetic tests or any new drugs," Gandy said.

Importance of Early Detection

Recently, much Alzheimer's disease research has focused on identifying biomarkers detectable in the blood or on brain scans that signal disease processes long before symptoms set in.

"The field of Alzheimer's disease is moving toward the idea that we need to treat not only people with the symptoms of the disease but also those without any symptoms but at elevated risk," said Zaven S. Khachaturian, president of the Campaign to Prevent Alzheimer's Disease by 2020.

While the discovery of five new susceptibility genes is exciting, the ultimately challenge is to tease out how out they interact with other factors that confer risk or protection to predict who will get the disease, Khachaturian said.

Stop The Cravings

2011-03-28T07:06:00.000-07:00

Try replacing sugary foods or refined-carbohydrate foods with higher-protein foods for a few days.

By eating less of the quickly-absorbed carbohydrates, keeping moderate amounts of lean proteins and healthy fats in your diet, and getting a reasonable amount of physical activity, you set the stage for weight loss. These strategies form the basis of the smart good-carb approach. Put the emphasis on unrefined carbohydrate foods, and you will get more fiber, vitamins, and minerals to help slow the absorption of carbohydrates into your bloodstream. Slow, gradual absorption will prevent your body from producing excess insulin and prevent sudden or excessive drops in blood sugar. As a result, you experience less hunger and are less likely to get sudden urges for sweets.

Improve Your Motivation & Willpower Using Subliminal Messages

2011-03-21T12:26:00.000-07:00

When we listen to positive comments and views from other people, we imbibe the positivity and good feelings. Listening to subliminal messages works in the same way to improve your motivation and willpower. When we listen to positive subliminal messages they are naturally processed by our subconscious to strengthen our belief in ourselves and in our own abilities.

Subliminal messaging is a simple tool, and can help you to receive the following benefits:

- Strengthen your drive to strive and work hard.

- Re-align your mind to focus on the path of your choice.

- Acquire the much needed enthusiasm for your goals.

- Develop the inner motivation and will to succeed.

A simple encouragement from a friend can make our day. Hearing a good song can change a gloomy day into a brighter one. We can receive the same stimuli that works on our inner self. Subliminal messages provide the right motivation to keep you working on what you have started. By gaining a better view of the self, you develop a stronger will to overcome the odds and achieve what you want in life.

You need the continued drive to help you reach the finish line. If you work on your inner self, you develop the motivation that lasts longer than what a reward or prize can give you. A strengthened inner self allows you to do what you want with much determination. It translates into a more enthusiastic approach to your tasks and work, which makes it easier to achieve goals. When you enjoy what you do, you become more positive about your goals.

Allow your subconscious to listen to messages that give the willpower to get you started on that road to success. With improved willpower and motivation, you can pursue any goal that you set your mind to.

There is no magic formula, but using subliminal messages will simply work with your inner mind to help increase your motivation and willpower, and When it comes to your dreams, you need to start with yourself, believing that you can make them come true.

Take 10 Years Off Your Heart

2011-03-14T07:11:00.000-07:00

Brisk walking can actually reverse the aging of your ticker, reveals a yearlong Washington University study of overweight 50- to 60- year olds. Those who walked off 240 to 300 calories a day (about 45 to 60 minutes at a brisk pace*) lost an average of 22 pounds without dieting, and their hearts pumped blood and nutrients as efficiently as people in their 30s and 40s.

*Calorie burns based on a 150 pound person.

Word Labels Affect Perception

2011-03-07T09:18:00.000-08:00

Can a word label affect your perception? An Oxford University experiment subjected a group of people to a cheesy aroma while at the same time flashing the phrase “Body Odor” or “Cheddar Cheese.” When asked to rate the pleasantness of the scent, those who said the words “Cheddar Cheese” rated it’s pleasantness higher than when the word “Body Odor” was flashed with the cheesy aroma.

Then, the researcher analyzed fMRI brain images of the same subjects, which revealed different patterns of activity in the secondary olfactory cortex (a collection of neurons that mediate pleasant sensory responses to smells and tastes). The pleasant word “Cheddar Cheese” produced more action in this area of the brain than in those repelled by the word “Body Odor.”

“We’re finding that words affect how you feel because they’re influencing the emotional part of the brain,” says researcher Edmund Rolls.

To apply this principle toward health food, shouldn’t we refer to unhealthy food as “Death Food?” Wouldn’t that leave a nasty taste in your mouth? This is a fine example of our need to change the way we think, for better health.

"All that we are is the result of what we have thought." Buddha

Intentional Exercise

2011-02-24T07:29:00.000-08:00

You are lying in bed, waking up from a night's sleep. You are thinking about what is going on in your day today, mentally preparing yourself to get up.

Don't forget about your "Intentional Exercise" plan. What do I mean by Intentional Exercise?

You must first Think, Plan & Do to Succeed. What are you going to do today to:

Get your heart rate up?

Break a sweat (I'm not talking about "because it is 90 degrees today")?

Get those 10,000 steps in (you may need to use a pedometer to determine that)?

Work your muscles to create more muscle that burns more calories?

If you do not consciously think about it, plan it and do it, I bet it will never happen. Life is so busy (and there are so many other things that we would rather be doing) that if we do not plan to "Intentionally Exercise," it will never happen.

Do you know how far 10,000 steps is? If I am walking a trail or neighborhood (briskly), combined with my other daily living steps, with my short legged stride, I walk for 50 - 60 minutes.

Think about it! Plan your Intentional Exercise! And just Do It! (nike). Success is just around the corner!

Write it Down!

2011-02-08T11:00:00.000-08:00

These 4 steps can help you reach your healthy weight loss goals.

Write yourself a letter. Include all the reasons behind your decision to change your lifestyle. Make a written commitment to yourself. Include, why you love yourself and want to be healthier? Why you're worth the effort. Compliment yourself; for instance, your hair, eyes, legs, nature and talents. Include the reasons why you want to lose weight and get fit. (Keep this letter in a handy place, maybe in your Journal, and re-read it immediately when you feel yourself slipping back into old, unwanted habits.)
Journal your food intake and activities daily. It's too easy to underestimate how much you eat. Include your thoughts and experiences, positive and negative.
Plan your weekly menus and shopping list.
Schedule your exercise, including resistance training and make it a priority in your day.

Resolution Tips

2011-01-27T11:05:00.000-08:00

Question and decide what it is you really want, then identify WHY you haven't acheived it yet.
Many people know what they should do to reach their goal. People who achieve, DO what they know.
Nothing tastes as good as thin feels!
The way to perfecting a skill is REPETITION.
If you always do what you've always done, you'll always get what you've always gotten!
Mindfully FOCUS on what you desire.
CONSISTENCY creates permanent results.

Time to Reinforce New Year's Resolution

2011-01-20T09:10:00.000-08:00

This is an invaluable 30 minute video I received from Tony Robbins, showing us how to reinforce our New Year's resolutions. Thank you, Tony.

My New TrekDesk

2011-01-10T10:59:00.000-08:00

I am so excited to say that I have finally purchased the TrekDesk for my office. Talk about innovative! I will be walking for about 5 hours a day while working at my desk! Even though I will be walking at just 1 mile per hour, I expect to see my weight drop and stabilize. Of course I will continue to try to eat healthy and weight train.

TrekDesk is a revolutionary new means to help individuals lose weight and restore their health. TrekDesk is an adjustable height work station that attaches to existing treadmills allowing employees to walk while they work. Already featured on national programs including CNN, FOX, NPR, "The Doctors", NBC, ABC, CBS & CNET networks, TrekDesk is the most feature rich, affordable, height adjustable treadmill desk on the market today. Forbes Magazine rated TrekDesk as one of the best office "luxuries" available anywhere. At only $479 it is a very affordable luxury.

TrekDesk quotes medical research proving that walking while working with a TrekDesk Treadmill Desk can help individuals lose weight, restore health, prevent disease, boost their mood and productivity, ward off depression and dementia, and energize their lives.

How many hours a day do you sit at your desk? You could be walking during that time! Burns 100 calories per hour!

Click this Ad to BUY or Get More Info!

Five Secrets of a Personal Trainer - Revealed

2011-01-03T07:10:00.000-08:00

I have to confess, I frequently watch - all right, gawk - at personal trainers in the gym in awe of their svelte, sculpted-to-perfection physiques.

I can’t help but wonder what secret regimen they follow to look so good. Do they really practice what they preach to their clients, or is there a whole other realm of exercise know-how that only the exalted fitness pro can follow?

With each New Year comes the traditional resolutions of weight loss and pledges to dust off the running shoes and hit the gym more often. As we try to make amends and become the healthier person we want to be in the coming year, I couldn’t think of a better time to reveal a goldmine of fitness information: the top diet and exercise secrets of certified personal trainers.

I’ve been around the proverbial “fitness block,” having worked for the nation’s largest fitness certification organization as well as an exercise equipment manufacturer, and I am proud to call many certified personal trainers my good friends - some of whom I informally polled for this story.

Some of these secrets may surprise you, some may not. Remember, we all have different physical and diet limitations, so this list is not to be taken as a foolproof prescription for a perfect body.

Let’s get started!

Secret #1: Eat clean to get lean.

The buzz words “eating clean” have long been synonymous with the body building world, but recently they’ve made their way into mainstream consumer lingo.

Eating clean means consuming only natural, non-processed foods such as lean meats, fish, fresh vegetables and fruits, complex carbohydrates (whole grains) and healthy fats found in nuts and avocados - the foods nature intended us to eat. This means no refined, sugary foods or drinks and limited alcohol consumption.

Eating clean is a lifestyle - not a diet. It requires dedication and can be less expensive than buying processed foods. Experts agree that eating clean is effective for weight loss, can reduce body fat, boost your energy and decrease the risk of certain diseases like diabetes and stroke - and it can even give skin and hair a healthier glow.

Personal trainers who follow this healthy regimen eat throughout the day, often eating six small meals of 300-500 calories each, in addition to regular exercise. And contrary to popular belief, they do sneak a treat here or there without repercussions -they are human after all! Check out http://www.eatcleandiet.com to learn more about eating clean.

Secret #2: Make exercise a part of your daily routine.

This may seem like a “no duh” concept, but honestly, how often do we actually stick to a regular exercise routine?

It's no secret that there isn't a substitute for regular exercise.

According to personal trainers, there is no substitute for consistency and variety when it comes to exercise. Many personal trainers look the way they do because they exercise nearly every day, and they constantly mix weight training with cardiovascular and flexibility exercises to challenge different muscle groups and reduce burn-out.

Although personal trainers enjoy the luxury of working in a gym, they, too, get busy with clients throughout the day. So they have to be diligent about carving out at least an hour a day for exercise, which means they won’t get paid for that hour they aren’t training. Now that’s commitment!

Secret #3: You won’t gain weight if you eat like a caveman.

This is one of my favorite nutrition secrets simply for its simplicity! Before the dawn of fast food restaurants and processed foods, our prehistoric ancestors had it right. By eating only what they could hunt or gather, the cavemen fueled their bodies with wholesome, natural foods.

Although eating only plant-based foods and meats found in prehistoric days is quite extreme, the personal trainers I spoke with adopt the main premise of the diet by eating lean meats, nuts, fresh fruits, root vegetables and complex carbohydrates.

Personal trainers say eating naturally low-calorie, nutrient-rich foods most of the time makes it nearly impossible to gain weight. With this “caveman” approach, experts say you’re likely to see sustained weight loss and your health will be improved over the long run. Of course, one cheat day a week is allowed.

Secret #4: Try going dairy-free to reduce body fat.

If you are a cheese connoisseur or a die-hard frozen yogurt fan, you may be reluctant to read further.

In my unofficial research, one of the personal trainers I spoke to opted to eliminate dairy from his diet completely, meaning no milk, cheese, sour cream, cottage cheese or ice cream - and the benefits included the loss of body fat; he feels noticeably lighter and has found himself with a more agreeable stomach.

While many studies prove that dairy provides healthy benefits, such as calcium, protein, vitamin A and D and probiotics (good bacteria), for those with dairy allergies or lactose intolerance, dairy may not be an option. There are also studies showing that a dairy-free diet can reduce the risk of arthritis pain, acne and certain cancers. In some cases, eating dairy foods has been linked to obesity, diabetes and autism.

Those choosing to go dairy-free have some decent “non-cow-made” alternatives, including soy, rice or almond milk, margarine instead of butter, dairy-free yogurt and dark chocolate.

Before deciding to put the kibosh on dairy completely, consult your doctor or dietician to ensure you’re getting enough calcium in your diet. They may recommend you take a calcium supplement to keep your bones strong and healthy.

Secret #5: Follow the 80/20 rule.

One personal trainer told me that he follows the “80/20 rule” to keep himself in tip-top shape. The equation is simple: 80 percent of the time he eats a well-balanced diet while 20 percent of the time he allows himself the occasional sweet indulgence or alcoholic beverage.

Preparing meals in advance for the next day helps this personal trainer stick to his 80 percent rule and avoid the vending machine pitfall when he’s hungry. Making food ahead of time is beneficial for professionals like personal trainers who are on their feet most of the day with little downtime to make or buy a healthy lunch - and it’s also good advice for the rest of us working full-time jobs. If this personal trainer knows he’s going out to eat at night, he will watch what he eats during the day to avoid a double whammy of calories. Obviously, regular exercise is factored into this 80/20 approach.

If some of these secrets seem too extreme for the everyday fitness enthusiast, remember these are lifestyle commitments for personal trainers who are often in better physical shape than the average consumer.

If your New Year resolution includes modifying your diet or fitness routine to lose weight or get in shape, consult your doctor first, then you might want to meet with a certified personal trainer to learn his or her “secrets,” and how you can apply them to your lifestyle in the New Year.

Any change, no matter how small, can make a difference.

Written by Cassie Piercey

New Year's Resolutions

2010-12-31T06:00:00.000-08:00

Planning on making a health & fitness New Year's resolution? Begin by 1). Raising your standards. Achieving a healthy lifestyle is not just a desire...It's a MUST! 2). Change your LIMITING Beliefs. Doubt is the major enemy in creating change. Create a sense of CERTAINTY! 3) Formulate a new plan, a step-by-step procedure you will follow.

Anthony Robbins defines the principles of Neuro-Associative Conditioning TM with 6 primary steps:

Decide what you really want. Whatever you focus on, you move towards.
Get leverage. Make the Change a MUST! "The ultimate leverage in human beings to create change always comes down to our ability to change what we link PAIN to, and what we link PLEASURE to."....Tony Robbins
Interrupt the Limiting Pattern. You can't put in something new when there is already something in the slot.
Create a new, empowering alternative pattern! Find something that gives you what you originally wanted from the food.
Condition the new pattern until it's consistent. Any behavior that is consistently reinforced will eventually become a conditioned pattern or habit, to insure that your new choices become your lifestyle.
Test it. The ultimate test is living your daily life. Know that the changes you have made WORK!

New Year's resolutions can work, if you go about it the right way! Check out Anthony Robbins' website where you can find books, coaching programs and events to help you live the life you have always wanted. Go to: http://www.tonyrobbins.com/

Happy New Year!

How To Prevent Heart Attacks This Holiday Season

2010-12-20T12:30:00.000-08:00

How to Prevent Heart Attacks This Holiday Season
Dr. Mehmet Oz Has 4 Tips on How to Stay Safe During the Most Dangerous Days of the Year
By KATIE ESCHERICH
Dec. 14, 2009—

Did you know that the most heart attack deaths tend to occur on three specific days during the holiday period? In a national 2004 study published in Circulation, researchers at the University of California at San Diego and Tufts University School of Medicine found that there are 5 percent more heart-related deaths during the holiday season, and Christmas Day, Dec. 26 and New Year's Day are the biggest days of the year for heart attacks.

Dr. Mehmet Oz, a cardio-thoracic surgeon and the host of "The Dr. Oz Show," has great advice about the hurricane of factors that make these days so dangerous, and what you can do to enjoy them safely.

Oz says there are things we do during the holidays that are actually toxic to us, especially if we're not in tip-top health to begin with. Excess drinking, salty, heavy meals and a lack of exercise all contribute to poor health. And holiday travel can lead to missed medication doses and difficulty in finding adequate medical care.

"We're also delaying our medical care," Oz says. "And it's a very stressful time."

Forty-four percent of women and 31 percent of men report increased stress over the holidays, according to a 2006 survey by the American Psychological Association.

Dr. Oz's 4 Tips for Preventing a Heart Attack This Holiday Season
Limit drinking; Never have two drinks in a row

Alcohol is acutely toxic to the heart, Oz says. It can literally irritate the heart muscle and increases the body's autopilot response to boost your blood pressure and your heart rate. The heart's natural pacemaker gets thrown off, and so does your heartbeat.

If you're drinking quite a bit more than usual, you change the way the heart responds," Oz says.

Alcohol in moderation is good for you in some cases, so you don't have to cut it out entirely, but keep in mind that you should never have two drinks in a row.

"Have one drink of alcohol, then a glass of water," Oz advises. That will also make you feel better the next day, because hangovers are primarily the result of dehydration of the brain.

Dr. Oz's Four Tips for Preventing a Heart Attack This Holiday Season
Avoid high-fat foods; Never have food in both hands at the same time

Studies show a high-fat meal can lead to dysfunction in artery lining for six to 12 hours after eating, Oz says, adding that "you spend your entire holiday season having fatty food."

That dysfunction makes the heart vessel spasm, so if you already have a little bit of blockage, it closes off the vessel even more, and that can lead to a heart attack.

Most of the food choices at holiday parties and family gatherings "are sources of saturated fats," Oz says. "Arteries will actually spasm down & and finally very little blood can pass through there."

Oz advises avoiding fried appetizers and any fats that are solid at room temperature, such as frosting. And he has a simple tip to avoid overeating.

"Always keep one hand free to shake hands," he says. At no time during a party should you ever have food in both hands simultaneously.

Know how your feelings affect your heart

"Part of the reason we need the comfort food is because we're stressed," Oz says. "Your family is hardwired to get on your nerves."

The Circulation study found that people may feel stress from having to interact with relatives, having to absorb financial pressures such as purchasing gifts, traveling expenses, entertaining, decorating and having to travel.

Because stress causes such unhealthy physical symptoms, Oz says people need to be in touch with the sources of stress.

Studies show that depression and grief "can literally break your heart," he says.

And for some people, the holidays are a time of loneliness and sadness. If you know someone who gets down at the holidays, make sure to call and check on them.

"Instead of using your hands to eat and drink & pick up the phone to call somebody who is in pain," Oz says.

Dr. Oz's 4 Tips for Preventing a Heart Attack This Holiday Season
Stay 6 to 8 feet from a burning fireplace

Fine particulates from fireplace smoke can lodge in your lungs and trigger a clot and a heart attack, Oz says.

"It can cause spasm of some of the arteries," he says.

There is no perfect distance because it depends on the room's ventilation, but he says try to stand 6 to 8 feet away.

Know the Symptoms of a Heart Attack

"If you think you're having symptoms of a heart attack ... call 911 and get a chewable aspirin," Oz says.

For women, symptoms of a heart attack include indigestion, shortness of breath and sweating. Men are more likely to get chest pain than women are.

If you think you're having a heart attack, call 911, then take an uncoated aspirin and chew it.

Copyright © 2009 ABC News Internet Ventures

Beware Alcoholic Holiday Drinks

2010-12-13T08:47:00.000-08:00

Tis the season for holiday parties. You might be drinking alcoholic beverages, but those liquid calories can really add up! It's important to keep track of those liquid calories, so you don't gain weight throughout the Season.

When it comes to counting calories, overall, allot of nutrition experts will say that beverages are often ignored when you are counting everything up.

Which drinks offer the least amount of calories per serving?

100 calories for 12 ounce Light Beer
150 calories for 12 ounce Regular Beer
100 calories for 4 ounces (1/2 cup) Red Wine
340 calories for 8 ounces Eggnog
440 calories for 8 ounces Eggnog plus 1 shot Rum
400 calories for 8 ounce Mixed Drinks (Daiquiri)
800 calories for 8 ounce Margarita

What is it about alcohol? The thing that people tend to forget sometimes is that you gain weight because of those extra calories that are loaded with alot of carbohydrates and sugar as well, so it's not just the calories, it's what those calories are.

Non-Invasive Cryolipolysis is Awesome!

2010-12-09T07:40:00.000-08:00

I've been busy investigating the process of Cyrolipolisis. As you all know, I am very interested in innovative ways to achieve our health and fitness goals. Personally I have strived my entire life to stay slim and fit. But after giving birth to 2 kids, all the diet and exercise in the world does not affect my tummy pouch. Actually, they call this "resistant fat."

Before and After pictures of Cryolipolysis

Science has discovered that it is possible to "spot reduce," a theory that we have always held to be untrue. After first reading about it I immediately went to my freezer and popped a freezer pack into my pants onto my belly pouch, but it wouln't stay in place! That got me to thinking and I found a website that sells specialized compression pants with pockets sewn right in to place freezer packs! The pants are called Cool Shapes which included 1 pair of compression pants (feels like nice bike shorts) and 4 (6" x 9") gel packs. Costs were much less than 1 treatment with Zeltiq (around $700+). So, I sent for them and I am giving them a try! I loved the concept and affordability so much, I decided to promote and sell them on my website: http://www.womenspersonalfitness.net/catalog/index.php?main_page=index&cPath=88. Two styles to choose from, $78.95 & $98.95

This whole scientific application called "Cryolipoysis" is very intriguing so I have posted this video which really helps to communicate the science.

The Skinny on Artificial Sweeteners

2010-11-15T09:24:00.000-08:00

The average American eats 24 pounds of artificial sweeteners per year. We put them in our coffee, we drink them in our diet sodas and we use them to watch our sugars and to cut our calories.

Saccharin was America’s first artificial sweetener, revolutionizing the American diet in the 1950’s. It went from a godsend for dieters to a sugar substitute for diabetics. At the height of its popularity in 1977 researchers suspected saccharin might cause cancer. But lack of evidence and soaring customer demand kept it from being banned.

Soon other artificial sweeteners began popping up. Three groups of artificial sweeteners are currently on the market. They are Aspartame (Equal), Sucralose (Splenda) and Saccharin (Sweet and Low). The most common place we consume sugar substitutes is soda, but they can also be found in 6,000 other products sold in the US including; baby food, snack foods, frozen dinners, breads and yogurts.

But are artificial sweeteners really keeping the pounds off and what effect do they really have on our bodies?

A lot of us choose artificial sweeteners to save some calories but the latest research is showing the very opposite effect may occur. On seeing, smelling, or tasting the food or drink sweetened with a sugar substitute, our bodies perceive it as real sugar. In order to transport the anticipated sugar to muscle and organ cells to be used as fuel, insulin surges into your bloodstream.

Once there, the insulin finds that no sugar has been metabolized from the sugar-free food we have just eaten. Needing to “couple” with sugar, it may pull whatever blood sugar there is out of your bloodstream, signaling your liver to store it away as fat.

When we eat or drink only sugarless foods, we are left with high insulin levels and blood sugar swings that are quite likely to set off intense cravings for carbohydrates and start your body into a fat-making/storing cycle.

Dieters can find themselves in an endless cycle of suffering cravings, weakness and irritability and although they may fight off the urge to cheat, they still see little real progress in their weight loss never knowing that the real culprit was right in front of them in that innocent sugar substitute they had always assumed was their friend.

When our bodies evolved a few million years ago, sugar substitutes did not exist. Our bodies were made to handle “real sugar” and to this day treat anything that tastes sweet as if it contains real sugar. There is no way around it; if something tastes sweet, your body assumes it contains sugar and releases insulin, the hunger hormone, the fat making hormone.

Diabetes is a huge problem and there are 2 ways artificial sweeteners might be linked to it. One of them is weight gain. In type 2 diabetes, what you have is insulin resistance which means our bodies have quit paying attention to those repeated signals for lots of insulin. Artificial sweeteners could be the ultimate “crying wolf” to our bodies, by signaling an insulin spike again and again. This has not been proven in people yet but we do know that people who use a lot of artificial sweeteners are about twice as likely to get diabetes as others.

Must Eat Breakfast

2010-11-08T08:00:00.000-08:00

1/3 of adults in the US don’t eat breakfast. These people are 4 ½ times more likely to become obese.

Skipping breakfast slows your metabolism. When you eat less, your body, which is smart, recognizes that you are not eating normally so it cuts your metabolism (the rate that your body burns calories). The reality is that you can’t trick your body when it comes to eating. When you skip breakfast, your body knows almost immediately and responds by slowing your metabolism to make the energy last longer, as if in case of famine. You may think that by starving yourself, you would lose weight, but the opposite is true. Your goal should be to maintain your daily intake of foods to 5 – 6 small meals consisting of a complex carbohydrate and lean protein. A small amount of healthy fat should also be included.

The prefrontal cortex comprises 30% of the human brain and acts as the supervisor of the brain. When it is weak, damaged or undernourished, it is like the supervisor in your head is taking a break. Skipping breakfast impairs cognitive function and makes it difficult to concentrate during the day. So, when your inner child is having a tantrum, wanting that 2nd piece of cheesecake, there is less control over the situation. If your prefrontal cortex is not working right, nothing in your life is going to be right. Low blood sugar can affect overeating. If you don’t eat breakfast and provide your brain with the proper nutrients it requires to operate well, you are going to make bad decisions about food the rest of the day. This is one of the most important reasons to eat breakfast.

Brain functions consume 20% of all the energy that the body supplies. So when you are really thinking hard and you get a headache, it’s because you are actually draining the energy there. That’s why we make things automated in our lives. Your brain is craving for energy and wants all the energy it can get. There is a huge difference in how well you will be able to deal with the day to day events depending on if you have eaten or not.

Numerous studies have shown that skipping breakfast doesn’t just affect your ability to deal with problems; it also affects the memory of kids. It can affect their test scores, their ability to read and truly understand what they are learning. This is the reason our public schools provide an opportunity for breakfast for our children. Although, I was not impressed with the “processed bar” I saw provided for my Grandson’s class. I wish we would return to unprocessed foods for our children’s school lunches. I am a supporter of Jamie Oliver’s Food Revolution.

What is the perfect breakfast? High fiber cereals, oatmeal, 2% milk, eggs and fruits are all perfect. These foods provide complex carbohydrates, fiber, protein, a small amount of fat and all the things that you need to effortlessly reduce your weight gain as it keeps you energized and healthy.

Doing the Work

2010-10-25T12:45:00.000-07:00

When I look at the history of the human race, I can’t help but realize the complexity and realities of how exactly our human condition has evolved. What did we do, or have to do for survival and how have our body machines adapted and perfected themselves though the millennia?

I think it is obvious that our bodies have thrived on a plant and meat & fish based diet. For most of our time on the earth, we ate uncooked foods, foraged for what was local and scavenged everything we could find. Life around areas with quantities of fruit, berries and nut trees where frequented often. Fish was secured from waters and along with the nuts from the trees, our bodies learned to thrive with the omega-3s they contained.

Our mode of transportation, for most of our existence, touches the ground as we walk. Our bodies were accustomed to walking long distances, to travel and search for food. We got in our exercise back then. We lifted, carried and ran during hunting and escapes. Only until we incorporated the help of animals did we begin to lighten our burden.

So, our life back then could have been thought of as “a burden.” As our brains grew larger, our tendency to find a way to “ease our burden” was the basis for growth, ingenuity and progress. Between then and now we have come a long way. All progress through civilization has been driven by man’s desire to ease his burden and make survival easier.

I would estimate that this “desire to ease burden” can be translated to the penchant of today’s human to not want to do the work, or in other terms, be a bit lazy. I don’t like to interpret the word, “lazy” as a moral deficit, but rather a propensity that lurks deep within our brain as an instinctual inclination. That inclination was the driving force in the human race that spurred on invention & innovation, leading to the modern world we have today.

We wrestle with this lazy propensity on a daily basis. Wouldn’t we like to not have to get up when the alarm clock rings, or go to work, do the chores, and last but not least, exercise to keep our bodies healthy? Oh, I know I am going to find a lot of people who’ll say, “I’m not lazy!” because our society has branded the word lazy as a negative term. But if everyone was honest, they’d admit that they really don’t want to put out the work.

Herein lye the invention of many, many work lessening contraptions. But to burn the calories and build the muscle, you must be willing to do the work. This is an inescapable
fact. Calories in through nutrition versus calories out through work is the formula. It’s a balancing act.

This must be the reason why I am so intrigued with products like, Body Togs, Weighted Vests and Toning Shoes by Sketcher, MBT & Reebok. For all except the Toning Shoes, these increase your calorie burn, muscle tone & bone density. The Toning shoes impact calories burned and muscle tone. And to think that they do these things without our conscious effort. We are putting out the extra effort and work, but while going about activities we would normally partake in, like walking. Body Togs are wearable weighted sleeves worn on your calves and forearms that increase resistance while you are going about your day! You can find Body Togs for Arms & Legs and a variety of Weighted Vests at: http://www.WomensPersonalFitness.net.

So I guess I am just as “lazy” as everyone else. The idea of “Wearing my workout where ever I go!” is very appealing to me.

Overeating and The Brain

2010-10-18T12:30:00.000-07:00

The brain tells us when we are hungry. Specialists think of the stomach as our second brain because our intestinal track actually produces more neurotransmitters or chemicals that work on our brains than the brain does it’s self. So, the body is really one system. Think of your brain as the super computer that is running every thing and it is all inter-connected.

But does the brain tell us to overeat? Sometimes it does, if people have damage to certain parts of the brain, they can have faulty signals. The prefrontal cortex comprises 30% of the human brain and acts as the supervisor of the brain. The prefrontal cortex is not fully developed until age 25. When it is weak or damaged, it is like the supervisor in your head is taking a break. So when your inner child is having a tantrum, wanting that 3rd piece of cheesecake, there is less control over the situation. If your prefrontal cortex is not working right, nothing in your life is going to be right. So head injuries can affect overeating as well as low blood sugar. If you don’t eat breakfast and provide your brain with the proper nutrients it requires to operate well, you are going to make bad decisions about food the rest of the day. If you don’t sleep well, you will have lower blood flow to the brain, so sleep is equally important.

In the studies that have been done by specialists, including Dr. Daniel Annen, being healthy is critical to thinking right. In fact, as a body’s weight goes up the actual size of our brain goes down, so judgment changes and reasoning goes down. Also, if you’ve had a brain injury, overeating goes up. If you’ve been eating badly for a long time, you become addicted to the bad foods like fat, sugar and salt. When you put them in certain combinations, they actually work on the heroin or morphine receptors in the brain.

Dr. Julian Bales, Chairman of the Department of Neurosurgery at West Virginia University Health Science Center, is on the front line of an experimental approach for the treatment of obesity. The approach targets the brain and not the stomach.

Deep brain stimulation is the insertion of electrodes deep in the brain’s hypothalamus, the part that controls our appetites. Neurosurgeons have spearheaded a FDA approved study to see if this could possibly have a benefit for patients with morbid obesity, the most severe form. It works by placing electrodes on both sides of the brain into the hypothalamus, one into the part that is the satiety center which makes you feel full and the other side is the appetite center where the drive for eating is located.

These electrodes have contacts on them that go through these areas, with a pacemaker type generator inserted under the skin. From the pacemaker, they are able to change the settings, and affect the appetite drive those patients have.

In the first series they did, they have learned that the procedure can be done safely, with no side affects and they can affect the urge to eat! They believe it will be well tolerated. They do not have all the results yet, and are now trying to fine tune the settings to see if they can get the weight loss desired by the doctors and patients.

Sleeping Habits Help Weight Loss

2010-10-12T09:01:00.000-07:00

You may be trying your best to eat right and exercise but you are still not losing weight. Could it have something to do with your sleep?

A new study suggests that lack of sleep could throw off your weight loss goals. Researchers think that they have figured out why in a study of 10 people who were considered overweight or obese. They were put into a controlled environment for two weeks and given food and vitamins plus each participated in the same activities. Six of the dieters got to sleep 8 1/2 hours per night and four of the dieters slept 5 1/2 hours per night.

They found that the dieters who received more sleep actually lost 55% more body fat than the dieters who slept less. The researchers discovered that people who don't sleep enough may produce more of the hormone Ghrelin, also known as the hunger hormone. Ghrelin makes you hungry and causes fat retention as well.

What does this mean for you? If you want to lose weight, make sure you are getting enough sleep. This is one of the most important steps you can take to reach your weight loss goals.

Bodybuilder / model Nick Soto trains with The Universal Burn Machine

2010-09-20T05:55:00.000-07:00

Body Builder Nick Soto trains with The Universal Burn Machine
on Sale now 10% OFF at http://www.womenspersonalfitness.net/catalog/index.php?main_page=product_info&cPath=72&products_id=191

Nick Soto trains with The Universal Burn Machine. Available now at
http://www.womenspersonalfitness.net/catalog/index.php?main_page=product_info&cPath=72&products_id=191 at 10% OFF.

I first saw “The Burn Machines” at an Expo in Chicago. I knew right away that they were one of the most innovative training tools I’ve seen! They are hand-held weighted units designed with 360-degree rotating grips. Some have an “asymmetrical sliding counterweight” to allow for total control and versatility during your workouts. 6 different styles & weights are available; “Speed Bags,” “Cross Trainers,” and “The Ultimate Burn Machine.” Check out all the videos on The Burn Machines on YouTube.com. You can purchase any of the 6 Burn Machine models now, during our Sisslin’ Clearance Sale at 10% off at:http://www.womenspersonalfitness.net/catalog/index.php?main_page=product_info&cPath=72&products_id=191

The Answer to Cancer – 5 Must have foods that can stop Cancer in it’s tracks.

2010-09-13T09:55:00.000-07:00

Dr. Oz says, “Every one of us has cancer growing in us right now.” It’s called, cancer without disease, and we have the power to prevent it from becoming deadly.

Did you know that a microscopic tumor can grow up to 16,000 times its original size in as little as 2 weeks?

Cancer cells are fed by new blood vessels that are formed by a process called: “Angiogenesis.” Angiogenesis is a highly delicate balancing act. Cancer cells throw this balancing act out of whack by releasing chemicals that cause too many new blood vessels to develop. These excess blood vessels not only feed our healthy cells, but also those ravenously hungry, rogue cancer cells. The more fuel they receive, the more these microscopic malignancies grow and divide. That’s how the smallest cancer cells that live in all of us can morph quietly into life threatening tumors.

William W. Li, MD President, The Angiogenesis Foundation, Cambridge, Massachusetts states, “More than 70 major diseases affecting more than a billion people worldwide share abnormal angiogenesis as their common denominator. In particular, angiogenesis is a hallmark of every type of cancer. “It’s about you and what you choose to eat,” says Dr. Li. Over 100 foods contain inhibitors that prevent angiogenesis, but not all of these foods are created equal. Some are more potent than others.

5 Foods that can Prevent Cancer from growing inside you.

1. Bok Choy – This type of Chinese cabbage contains brassinin; a powerful cancer-fighter, also found in broccoli, cauliflower and Brussels sprouts. Bok Choy should be eaten 3 times a week, in 1/2 cup servings to obtain its full benefits.
2. Cooked Tomatoes – have more cancer-fighting properties than raw tomatoes. Both contain the molecule lycopene, (which is an anti-angiogenesis compound) but heating the tomato and adding olive oil changes its chemical structure and makes the benefits more readily available to your body. You should eat 2-3 (1/2 cup) servings of cooked tomatoes a week. In studies, men eating 2 to 3 servings of cooked tomatoes a week had a 50% reduction in the risk of developing prostate cancer.
3. Flounder – This fish is rich in omega-3 fatty acids and low in mercury. Three 6-ounce servings a week is ideal.
4. Strawberries – The antioxidants in this berry help fight cancers. You should eat 1 cup a day, including the juice.
5. Artichokes contain 3 different cancer-fighting molecules. Enjoy ¼ cup of hearts per day.
The important thing to understand is that these are foods in which there is evidence that they can reduce cancer. The servings and sizes are general guidelines. The more we eat of these foods, the better it is for us.

Other great cancer inhibiting foods are:
Green tea – Dunk Your Teabag. Dunking a tea bag up and down releases more cancer-fighting molecules than letting the bag just sit in the cup.
Soybeans – Fermented soy, like the kind used in miso soup, contains four times more cancer fighters than regular soybeans.
Chocolate
Cinnamon
Chewing leafy greens helps to release enzymes that activate cancer-fighting molecules embedded deep in the leaves.
Broccoli sprouts can contain more cancer-fighting properties than regular broccoli.
Red Delicious and Granny Smith apples have twice as many cancer fighters as Fuji or Golden Delicious apples.
The San Marzano tomato contains more cancer fighters than any other variety.
Wine grapes grown in cooler climates have more cancer fighters than grapes grown in warmer climates.

We now know that all fruits and vegetables are not created equal – some are much more potent than others, based on their anti-angiogenesis profiles.

Dr. Oz says to choose one cancer fighting food for each meal. At 3 meals each day, that adds up to more than a thousand of cancer fighting food choices each year.

Tips for Increasing Physical Activity

2010-08-30T12:12:00.000-07:00

Make physical activity a regular part of the day.

Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy—such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

More ways to increase your physical activity.

At home:
•Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
•Push the baby in a stroller.
•Get the whole family involved—enjoy an afternoon bike ride with your kids.
•Walk up and down the soccer or softball field sidelines while watching the kids play.
•Walk the dog—don’t just watch the dog walk.
•Clean the house or wash the car.
•Walk, skate, or cycle more, and drive less.
•Do stretches, exercises, or pedal a stationary bike while watching television.
•Mow the lawn with a push mower.
•Plant and care for a vegetable or flower garden
•Play with the kids—tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.

At work:
•Get off the bus or subway one stop early and walk or skate the rest of the way.
•Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
•Take part in an exercise program at work or a nearby gym.
•Join the office softball or bowling team.

At play:
•Walk, jog, skate, or cycle.
•Swim or do water aerobics.
•Take a class in martial arts, dance, or yoga.
•Golf (pull cart or carry clubs).
•Canoe, row, or kayak.
•Play racket ball, tennis, or squash.
•Ski cross-country or downhill.
•Play basketball, softball, or soccer.
•Hand cycle or play wheelchair sports.
•Take a nature walk.
•Most important – have fun while being active!

The Burn Machine Product Review

2010-08-23T06:00:00.000-07:00

Product Review: The Burn Machine - Made Fit TV - Ep 109 Favorite

Walking Helps Fibromyalgia

2010-08-16T09:08:00.000-07:00

Doctors now know that starting an exercise program may not be easy but it is essential in battling fibromyalgia and keeping patients healthy. To someone suffering with Fibromyalgia the thought of exercise may be at first a foreign concept.

Lynne Matallana, president and founder of the National Fibromyalgia Association says, "If you have fibromyalgia, you have this amplified pain signal telling you that something is wrong and it's a natural instinct to want to protect your body by going to bed, but that actually makes pain worse."

Walking is a great, moderate exercise that can be done at any speed, from a slow stroll progressing up to speed walking if desirable. While walking, the body is restored to a normal neurochemical balance, creating mood enhancing substances like serotonin which induces a more positive emotional state.

Sufferers of fibromyalgia need exercise for the very same reasons as the general population, however their approach to exercise must be more cautious, controlled and disciplined.

# 1 Weight Loss Tip

2010-08-08T09:01:00.000-07:00

Thanks Erin, I couldn't say it better myself!

The Obesity Effect

2010-08-02T12:10:00.000-07:00

Odds are good that if you step on the scale this morning, you are not going to like what you see. It’s gotten so bad that the Center for Disease Control now estimates that 1/3 of American adults are overweight; another 1/3 are obese.

Why is obesity such a concern? The health data is so alarming. It’s an epidemic that is causing concern at the highest levels of government. It has an impact on so many areas, cost, quality of life and productive workforce. We are really putting ourselves at such a huge disadvantage in a global economy by having a nation that is vastly overweight.

Dr. David Thatcher, previous Surgeon General of The United States says, “We have addicted ourselves and our children to sedentary lifestyles and diets that are high in fats, salt and sugar.”

Obesity dramatically increases the risk of diabetes. It increases the risk of heart disease, stroke, hypertension and many forms of cancer. Think about the costs of healthcare and the role chronic diseases play. Obesity is a major factor in all the diseases just listed.

Healthcare costs are staggering. About 147 billion dollars a year are spent directly related to obesity and the underlying related health conditions

Adult obesity rates have doubled in the past 30 years. We’ve been grabbing food on the go, sometimes supersized instead of sitting down to that home cooked family meal. On average, we consume 300 more calories every day than 25 years ago, and we are not burning them off. Today, we spend less time walking and more time driving, sitting in front of the computer or TV.

Food retailers do have a role. When consumers choose more and more fresh, unprocessed whole foods, the retailers will fall in line to provide what you buy. Even if fresh foods cost more, it’s worth it. It’s going to cost you one way or another, either your health or money. Either way you pay. It’s best to pay on the front end, buying nutritious foods. And those backend healthcare costs may only get bigger. In children, obesity rates are about 4 times higher than they were 40 years ago.

Part of the problem is that we don’t see the full impact of obesity in children until many decades later. So the children who are now growing up obese are 20 to 30 years down the road going to have horrendous problems that we’ve really not seen before.

So, what can we do? Maybe taxing sugary drinks like soda would help, as Washington State has done. But the beverage industry has successfully fought such a tax in several other states. Meanwhile, at the White House, the first family is leading by example. The First Lady has made fighting childhood obesity her signature effort with her “lets move” campaign, which encourages kids to get more physical activity. 1/3 of today’s children and adolescents are overweight or obese.

With ballooning healthcare costs and threat of crippling disease, we need to act soon. We have a generation of children alive today who may live shorter lifespans than their parents, for the first time in 200 years, and the major cause for that is obesity.

Statistics

2010-07-27T06:20:00.000-07:00

It's estimated that there are 1. 2 billion under nourished people on earth. There are more than 1 billion overweight adults on earth.
Highest obesity rate in the USA

Mississippi 32.8%
Alabama 31.4%
West Virginia 31.2%

In 2008 - 14.6% of Low Income Pre-school children were obese.

Adult Obesity breakdown according to race:

35.7% of African American adults are obese.
28.7% of Hispanic American adults are obese.
23.7% of White American adults are obese.

Who's to Blame?

62% claim it is their "Personal Responsibility."
8% blame fast food restaurants.

55% of Americans state that they'd like to lose weight.
27% of Americans are trying to lose weight.

Trail Love

2010-07-19T09:31:00.000-07:00

Every time I speed walk my trail, I think about writing about the “Trail Love” I feel. So here it is.

We first encountered the trail years ago while living on the opposite side of town. We loved to inline skate the newly paved trail way that hugged the Portage Creek for a total of about 3 miles. In the beginning, there were not many visitors and it seemed like the trail was ours alone. For several years, we would drive across town as often as we could to “skate the trail.”

When the time came that we considered downsizing and moving, we knew we wanted to find a place close to the trail, so we could use it often. We found a place and fixed it up very near the trail. It’s a place where we could put our inline skates on in our living room, head out the door, down the street and onto the trail. We loved it!

In the earlier days, the trail/park has served us with play equipment for the grand kids, a great place to ride our bikes, skate and walk. We have even kayaked down the Portage Creek within the park! The added bonus of beautiful wild life is priceless. We have seen many deer, turkeys, red fox, rabbits, turtles, and heron over the years.

So, when I speed walk the trail, the first thing I notice are the other people. Some are regulars I see often and some not. There seems to be a bit of “trail camaraderie” present with people greeting each other with a “Good Morning” or “Hi” as we each are eager to do our own thing.

It doesn’t take long to smell the aromas of the air. Some musty, wet leaved smells are unlike anything else you’ve ever smelled. Sometimes there are floral smells from the wild flowers and sometimes I can smell the bakery waft from blocks away. It’s the deep breathing that encourages the smells to take note in my brain with love; I experience the love at that time. A bit of motivational reward for doing what I am doing. I also look forward to the change of seasons and conditions. This spring when the cottonwood trees had released their seed, I saw a magnificent “cottonwood seed tornado” as it blew and created the vortex right in front of me. The changing and dropping leaves are another joy. It just never ends.

I feel the same motivational reward looking and scanning the area for deer, their fawns or any other wild life I can see. I have been blessed so many times with close encounters with fawn and doe. I can see them so close in the wild. I think they are a little bit used to us trail users, but they will bolt away in a flash! Because I try to walk on a regular basis, I use this motivational reward as an incentive to get out and get my workout done! Instead of languishing in the mood of “I don’t feel like it,” I think about the incentive of “Trail Love,” and I find it easier to stay in the habit of speed walking the trail.

And in the meantime, I am getting my exercise in, getting my heart rate up, burning off whatever I shouldn’t have eaten the day before and hopefully staying healthy.

I’ve had this revelation happen to me over the years as I have struggled with my perpetual laziness. Even though I know I should get my workout in, there is a lazy Linda sitting on my left shoulder saying, “Let’s just sit on the couch and watch TV.”

So, the next time you are getting in your workout, don’t think about the hard work it will be, think instead about what you will like about your workout. Think about the benefits or love you may experience in your workout. If you don’t find you have any love in your workout, maybe you should re-evaluate what you’re doing and do an exercise that you enjoy or at least can find some enjoyable aspects of.

Diabetes Prevention

2010-07-05T07:59:00.000-07:00

Diabetes is probably the easiest of the silent diseases for you to predict. A sedentary lifestyle paired with excess weight and the over consumption of high glycemic-index foods is a recipe for disaster that can lead to Type II diabetes. Careful monitoring of your weight and your food choices will help you prevent diabetes.

Focus on lean proteins at each meal, and restrict your sugar and starch intake. You also need to choose fiber-rich whole grains to release glucose in a steady stream to moderate blood sugar levels. Good food choices include:

Dietary fibers (Whole Grains)
Eggs
Flaxseed oil
Lamb
Lean Beef
Low-fat cottage cheese
Nuts and seeds (raw): almonds, sesame seeds, hazelnuts, cashews
Poultry
Soy Products
Cold-water fish
Veal
Yogurt

Eating Buffet

2010-06-28T06:23:00.000-07:00

There are times when the opportunity to eat from a huge selection of foods and dishes arises.
As much as we should try to avoid these situations, it's not always possible.

What do I do in a situation like that?

I pick just the items that I want the most, my favorites.
Be sure to include lots of your favorite vegetables.
Try to stay within your average calorie allocation, under 500 calories?
You can still enjoy but stay on track towards your goals.

Having Trouble Losing Weight?

2010-06-21T08:51:00.000-07:00

Are you having trouble losing that weight or keeping it off?

Double check these areas!

Are you keeping track of your food intake? Try for 1,200 - 1,500 calories a day! Write it down.
Are you getting 10,000 steps in a day? Mine rounds out to be about 2 1/2 miles plus. (I have short legs)
Are you "Eating Clean," from the fresh, whole basics?
Are you committed to being consistent and determined?

The Western Diet

2010-06-07T15:30:00.000-07:00

A diet containing lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, low in fresh vegetables, fruits, and whole grains can commonly be named, the “Western Diet.” Populations who eat in such a way suffer from high rates of obesity, type 2 diabetes, cardiovascular disease and cancers.

What should we eat?

• Real food that has not been processed. Keep to the outside perimeter of your grocery store, fresh fruits, fresh vegetables, unsalted nuts, less meats, etc.

• Most restaurants and fast food stops provide foods from processed, flavor enhanced sources.

• Cook for yourself and family using ingredients you know are fresh and healthy.

• Avoid heavily processed foods or “edible food-like substances.”

• Organic can be a better alternative to pesticide laden foodstuffs.

• Plant an organic garden!!

• Pack a lunch from home.

Folic Acid - Cancer Link?

2010-05-17T08:51:00.000-07:00

Research links too much Folic Acid, a staple in multivitamins, as well as cereal and bread to colon, lung and prostate cancers.

For more than a decade, the government has required enriched grains, most notably white flour and white rice to be fortified with folic acid, the synthetic form of the B vitamin folate. Many food manufacturers take it further, giving breakfast cereals, nutrition bars and beverages a folic acid boost too.

Originally, the addition of this nutrient was added to protect fetuses from developing rare but tragic birth defects, and appears successful. But for women past the years of having children as well as for men of any age, unnatural dosages of this nutrient don't seem to be helpful and may even be harmful. Many scientists have grown increasingly concerned about mounting research, including a study published last winter in the Journal of the American Medical Association, suggesting that all the extra folic acid might increase your odds of developing cancer.

We all need the natural folate found in leafy greens, orange juice and other foods and diets high in these foods are perfectly healthy. Many researchers believe that folic acid may be both friend and foe. When cells in the body are healthy, folate helps encourage the normal replication of DNA. But when cells are malignant or in danger of becoming so, Studies suggest excess folate in the form of folic acid may act like a cancer accelerant. As many as half of adults older than 60 could already have precancerous colon polyps, plus most middle-aged men have precancerous cells in their prostates. Animal studies suggest excess folate in the form of folic acid may act like a cancer accelerator.

One study in which men took either folic acid or a placebo, showed those consuming 1,000 mcg of folic acid daily had more than twice the risk of prostate cancer.

Stay in the safe range by:

Continue to eat as many foods as you want that contain natural folate (leafy greens, citrus fruits, lentils and dried beans). You won't get too much that way.
Read labels. Cereals vary in the amounts of folic acid they contain. One study of the 29 most popular cereals found that the actual level of folic acid and iron was up to 3 times higher than the amount listed!
Switch to non-instant oatmeal which usually is not fortified, instead of other breakfast cereals.
Choose whole grain flour, bread, cereal, pasta and rice. Whole grain foods aren't required to be fortified.
Rethink that multivitamin. A recent CDC study discovered that half of supplement users who took supplements with more than 400 mcg of folic acid exceeded 1,000 mcg per day of folic acid when also eating products supplemented with folic acid.

Salt is on the Way Out!

2010-05-11T09:18:00.000-07:00

The Food and Drug Administration is planning an unprecedented effort to gradually reduce the salt consumed each day by Americans, saying that less sodium in everything from soup to nuts would prevent thousands of deaths from hypertension and heart disease.

The initiative, to be launched this year, would eventually lead to the first legal limits on the amount of salt allowed in food products.

The government intends to work with the food industry and health experts to reduce sodium gradually over a period of years to adjust the American palate to a less salty diet, according to FDA sources, who spoke on the condition of anonymity because the initiative has not been formally announced.

Women's Personal Fitness Newsletter

2010-05-04T07:09:00.000-07:00

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Stress Makes You Fat

2010-05-03T15:17:00.000-07:00

Higher levels of cortisol causes your body to deposit more fat at waist-level, resulting in the "apple" shape.

Stress is bad for you only when it is unrelenting. Like when you never shut off your four-alarm response. To protect against it's ill effects:

Build activities into your life that give you downtime: meditate, exercise and socialize.
Take care of yourself. Get a decent night's sleep. Treat yourself gently, like an expensive piece of equipment that's worth babying.
Remember: It's all relative. When everyday life seems too tough to handle, compare it with a truly difficult situation. Feels better, eh?

We're not going to get rid of stress, but we can change our reactions, physical and mental. That's the key. People have it within their power to make changes. We each have our destiny in our own hands.

Focus on Fit

2010-04-22T12:57:00.000-07:00

A little exercise can go a long way, even if you struggle with your weight. A recent study in the Journal of the American Medical Association found that people who are obese but fit, actually have an overall lower risk for death than people who are thin but not fit. Exercising for 30 minutes a day on most days of the week is a good start. So don't let that extra weight hold you back - exercise for a longer life.

Limit Trans Fat

2010-04-19T12:11:00.000-07:00

Trans fat is so prevalent in our diets that it's almost impossible to avoid consuming a few grams. Trans fat may contribute to our cell's resistance to insulin, and this resistance may in turn lead to obesity. By changing the way our cells behave, trans fat also contributes to cancer and diabetes and heart disease. In a study conducted by Harvard University, researchers determined that healthier people ate no more than 2 or 3 grams of trans fat per day. Consider the following suggestions:

Read food Labels! If it has the word, "partially hydrogenated" in the ingredients, don't eat it.
Keep total fat intake between 20 and 35 percent of calories, with most fats coming from polyunsaturated and monounsaturated fatty acids in fish, nuts, flaxseed oil, walnut oil, avocados, and vegetable oils. These fats may help lower your blood cholesterol level when used in place of saturated fat.
Use olive oil for cooking and salads. Nutritionists are also taking a fresh look at coconut and palm oils, which may have cancer-fighting benefits.
Avoid fried foods in restaurants. Some food chains are making the move away from using trans fat.
Reduce your intake of processed foods, and look for those made with healthy oils. When you buy a muffin premade at the grocery store, if it's not packaged, there's no way to read the ingredients. Just assume it contains trans fat, probably made with partially hydrogenated fat of some kind. Eat an apple instead.
Watch portions. If food contains less than 0.5 grams of trans fat, the FDA will allow it to carry a trans-fat-free label, so check the ingredients label to see if "partially hydrogenated oil" is listed. Limit portions to limit trans-fat intake.

Find Time to Exercise!

2010-04-12T06:46:00.000-07:00

When exercise is really important to you, you can work a half hour of exercise into your schedule. You've done harder things before. You've had children, been married, worked for a living, right? If you make the commitment to long-term weight control now, the necessity for exercise comes with it. If you keep denying this fact, you will continue to fail at weight control.

If your schedule really is so busy that you cannot work in an hour and a half of exercise each week, then I suggest that you take a long hard look at your priorities and try to reorder them to incorporate routine exercise into your schedule. Walk, ride bike and lift! What will you do today and on a regular basis?

Top Inflammation-Fighting Foods

2010-04-08T12:22:00.000-07:00

All fruits and vegetables contain healthful phytochemicals, but scientific research has just begun to investigate exactly what each phytochemical does and which foods provide the greatest amount. Here are some of the top inflammation-fighting foods.

Revamp Your Goals

2010-04-02T06:48:00.000-07:00

Focus on behavior instead of weight numbers. Instead of "I'm going to lose 2# this week." (You can't guarantee yourself a weight change) say, "I'm going to nibble on carrots rather than potato chips this week." Realistically, you can only promise yourself behavior changes.
Plan tangible rewards (non-food), for instance: Put a dollar in a jar after each exercise session.
Schedule the extra time if needed for exercise or to shop and prepare low-fat, healthy meals. If you leave it to chance, it might mean that you won't get to it.
Weigh yourself once a week, always at the same time of day, preferably first thing in the morning after voiding and before eating or drinking. Chart on a graph.

Tips for Dining Out

2010-03-29T08:19:00.000-07:00

If there are chips or bread on the table when you sit down, move them as far away from you as possible. A single serving of high-fat tortilla chips fried in oil is over 500 calories, and those wonderful breads and rolls add up to quickly to hundreds of calories. If your waiter or waitress tries to serve bread or chips, ask that he or she take your order and remove the chips or bread.
Order a salad with dark greens, not iceberg lettuce. Have as many things added to the salad as possible that provide taste without lots of extra calories, such as red peppers, green peppers, carrots, broccoli, or alfalfa sprouts. You can have a big salad, just pass up the fat-filled dressings. It really is possible to eat a vegetable salad with little to no salad dressing! Try it!
Order a meat entree that is low in fat, such as chicken breast, white meat of turkey, white fish, seafood or lean meat cuts. Portion size should be the "palm of your hand."
Select at least two different colors of vegetables and make sure the size of the vegetable serving is at least twice the size of your protein serving (or 1/2 your plate).
For dessert, order a bowl of mixed fruits, such as strawberries, raspberries and kiwi fruit. If they are not available, "Well, you really don't need to have a dessert" and wait until you are home to have a snack of fresh fruit.

Don't Overfill Your Stomach!

2010-03-26T07:44:00.000-07:00

Your stomach is like a balloon that expands and contracts with each food load. When you overfill it repeatedly, the stomach loses it's tone. The result: It takes more food to fill up each time you eat. While people with a normal stomach capacity generally feel full with 2 to 2 1/2 cups of food, a person who's stretched their stomach may need to eat 3 or more cups of food to feel equally satisfied. And that usually means more calories and fat storage. If you've been overloading, take heart. Research shows that you may be able to shrink your stomach back to size in as little time as one month by eating smaller meals.

The Stability Ball

2010-03-15T09:15:00.000-07:00

The stability ball is a vinyl, air-filled ball that can revolutionize your workout. These balls were first used, many years ago, in physical therapy sessions, helping patients recover from everything from back pain to neurological problems. The unstable surface of the ball forces you to recruit numerous muscles throughout your body to keep yourself balanced. Research shows that the ball can make just about any exercise more effective. In one study, for example, people who did crunches while seated on a ball recruited more muscle fibers in their abdomen than those who did crunches on the floor. Here's how it works: Let's say you lie on the ball as if it were a bench and perform a traditional chest press. You'll strengthen your chest muscles as you press the dumbbells away from you. You'll also firm your thigh and butt muscles as they keep your hips in position. Finally, you'll tone your abdomen as it works to keep you balanced on the ball. How's that for a total body workout?

There are now more fitness ball manufacturers than any reasonable human being can keep track of. Look for a burst-resistant stability ball, and buy the right sized ball for your height.

BALL DIAMETER YOUR HEIGHT

53 cm (21 inches) 4 ft 11 inches to 5ft 4 inches
65 cm (25 inches) 5 ft 5 inches to 5 ft 11 inches
75 cm (29 inches) 6 ft +

How Power Foods Keep You Healthy

2010-03-12T09:43:00.000-08:00

Research suggests that the 30 power foods featured in this post improve your health in the following ways.

Sedentary Disease

2010-03-08T07:13:00.000-08:00

The financial cost of obesity related disease is $150 billion annually in the US and is expected to double in less than 9 years.

Until the 1970's Americans had no struggles with expanding waistlines. What has brought about this sudden change? On average, Americans consume only 100 calories more per day than during the 1960's, according to the National Institutes of Health. Alarmingly, American's burn 600 to 700 calories less per day than during the 1960's. Do the math, that is 1 pound of weight gain per work week.

The reasons for this decreasing daily calorie burn should be obvious to everyone: 2 hour sitting work commutes, sedentary sitting computer related desk jobs, 500 cable channel televisions: America is literally sitting itself to death!

While the healthcare reform experts and special interests groups point fingers in all directions, true leadership is not recognizing the obesity problem, educating the nation or enacting reforms designed to solve this problem. An emphasis on disease prevention versus treatment would be much more effective financially and clinically. While there is no doubt that many of the healthcare reforms currently contemplated are necessary, an approach instituting "movement" and "nutrition" back into the lives of Americans would have a much greater impact, drastically cutting the costs of healthcare.

More than 58 diseases are directly related to obesity in this country, including the top three killers, heart disease, cancer and stroke. Two out of every three American adults are overweight with 50% of this number clinically obese.

Innovative products have entered the market place, from the Trek Desk (http://www.trekdesk.com/), which is used in conjunction with a treadmill to Body Togs, (http://www.womenspersonalfitness.net/) wearable weighted sleeves worn on your arms and legs to increase calorie burn. Use your bike (check out: http://www.terratrike.com/ ) instead of your car whenever possible, or consider walking! Don't forget to walk your dog, go to http://www.puplife.com/.

Food Replacement Game Plan

2010-03-01T08:00:00.000-08:00

For ultimate weight loss success, I always suggest the following food replacements. These suggestions help cut calories without reducing the volume of food you eat.

Replace a nonvegetable food with a vegetable (or increase a vegetable portion).
Replace a nonfruit food with a fruit (or increase a fruit portion).
Replace a high-calorie beverage with a low-calorie beverage.
Replace a fried food with a nonfried food.
Replace a high-fat meat with a lean meat.
Replace a high-calorie sauce, condiment, or topping with a low-calorie alternative.
Replace a refined grain with a whole grain.
Replace a whole-milk dairy food with a lo-fat dairy food.
Replace a high-calorie dessert with a low-calorie dessert.
Replace a nonorganic food with an organic food.

Slim into Spring!

2010-02-26T12:32:00.000-08:00

Here are three great strategies to help you "Slim Into Spring!"

Eat foods with high water contents. Think broth-based soups, apples and cucumbers. You'll feel fuller and more energized on less calories and fat.
Increase protein and fiber intake. Stick with lean options like chicken breast and whole grains. Studies show your brain will be tricked into thinking you've eaten more than you have.
Stop nightly snacking. A new study in the journal Obesity found that late-night munching packs on the pounds quicker than daytime treats. It is not burned off before bed and is more easily converted to fat.

Success Through your Beliefs

2010-02-22T07:12:00.000-08:00

The number one predictor of your success in creating the body you deserve is not your age, your sex, your IQ or your heredity. The number one predictor is your own belief that you will succeed!

Concentrate on these Beliefs until they become your own.

I must do it! I must do it! I can do it!
The past does not equal the future!
I'm prepared! I have an effective strategy! What is your strategy?
Becoming healthy & fit is a challenge!
I concentrate my power on my challenges! What are your challenges?
I have realistic goals!
I'm going to enjoy the process! Attitude means everything.

Age Successfully with Exercise

2010-02-18T08:05:00.000-08:00

According to a study published in the Archives, Dr. Qi Sun, a researcher at Harvard School of Public Health, analyzed 13,000 women participating in the Nurses' Health Study and found that when it came to exercise, more was better. Compared with women who jogged for 20 minutes a week, those who jogged three hours a week or walked briskly for 5 hours a week were 76% more likely to age successfully, free of chronic illnesses such as cancer and heart disease, as well as mental and physical impairment.

What exercise activity will you do on a regular basis that will put you in the 76% bracket?

What is "Eating Clean?"

2010-02-15T07:28:00.000-08:00

Eating Clean is not just a diet, it's a lifestyle. It's not about denying yourself or going hungry. It's about eating with thought and planning. Learn the rules of Eating Clean and adopt them into your day like the other good habits you practice.

Eating Clean Principles

Eat 5 or 6 small meals every day. (Fruit, vegetables, lean meats, low-fat dairy, whole grains)
Eat every 2 to 3 hours.
Combine lean protein and complex carbohydrates at every meal.
Drink at least 2 liters, or 8 cups of water each day.
Never miss a meal, especially breakfast.
Carry a cooler loaded with Eat-Clean foods to get through the day.
Avoid all over-processed, refined foods, especially white flour and sugar.
Avoid saturated and trans fats.
Avoid sugar-loaded colas and juices.
Consume adequate healthy fats each day (olive oil, avocado,flax seed oil)
Avoid alcohol, another form of sugar.
Avoid all calorie-dense foods that contain little or no nutritional value.
Depend on fresh fruits and vegetables for fiber, vitamins and enzymes.
Stick to proper portion sizes - give up the super-sizing!

Eating this way is NOT A DIET! It is something we want to do for the rest of our lives, to be the healthiest we can be. To stave off disease and obesity. Read more about "Eating Clean" at: http://www.eatcleandiet.com/

Sugared Drinks and Pancreatic Cancer Connection

2010-02-11T07:08:00.000-08:00

Researchers tracked 60,524 subjects in Singapore over 14 years and found that those who drank two or more sodas a week had an 87% increased risk of developing pancreatic cancer. Mark Pereira of the University of Minnesota said that the high amount of sugar in the soda may be to blame, boosting the body's insulin levels which spurs cancer cell growth. Other experts warned that the study may be based on too few cases and other risk factors such as smoking may have contributed to the results. The findings are published in Cancer Epidemiology, Biomarkers & Prevention.

I always knew there was a reason not to drink sugary soda pop!

Inflammation Curtailed by Weight Training

2010-02-08T08:17:00.000-08:00

Researchers have been busy studying the effects of "inflammation" on disease noting "cytokines" (chemical markers) as being the substance present which indicates inflammation is evident.

In the latest issue of Medicine & Science in Sports & Exercise, ("Resistance training at eight-repetition maximum reduces the inflammatory environment in elderly women," February 2010) researchers looked at whether weight lifting could decrease the cytokines associated with inflammation. The study was conducted with the participants lifting for eight repetitions, for 3 sets, 3 times per week for 10 weeks.

At the end of the 10 weeks of weight training, the cytokines were significantly reduced in the exercising group. The researchers noted that the cytokines were also reduced immediately following a single bout of weight lifting.

This study represents modern science at its best, with the take-home message being that weight lifting helps to keep us strong, fit and also disease free!

Change Your Thinking

2010-02-04T08:59:00.000-08:00

All successful people have one thing in common. Good Thinking! They realize that to change their lives, they must change their thinking.

"All that we are is a result of what we have thought"........Buddha

Very, very basic, but true. If we always do what we've always done, we'll always get what we've always gotten. Also true, if we always think the way we have always thought, we will always get the same results.

In order to facilitate real, lasting change of our lifestyles toward better health and fitness, we not only need to change what we eat and how we move (exercise) but also, how we think.

I once read a cute blurb: "We only like things that are good and don't like things that are bad." When I read that, I thought, "That's right. It's all in the interpretation!"

How do you interpret "things, foods, thoughts, etc?" Are you still looking at, let's use the example, "homemade gooey cookies" as good? Or is your first impression, "they are bad, unwelcome, poor health contributors, bad for me? I know I may sound a bit extreme, but, if we don't change the way we think about certain things, will we ever really be able to make that change?

Try to identify certain thought patterns you may experience that may be a "stumbling block" in your healthy lifestyle journey.

Eat Fruits, Veggies & Whole Grains

2010-02-01T12:07:00.000-08:00

Consume fewer calories while enjoying a satisfying portion of food!

If you maintain the usual volume of food you eat, yet lower the calories in each portion, you'll consume fewer calories and feel just as full.
Foods can vary enormously in energy density. for the same calories, you can eat 1/4 cup raisins or 1 2/3 cups grapes. For the same calories, you can eat twenty times as much tomato by weight as pretzels!
A high-fat diet promotes weight gain because it's high in energy density. Just cutting fat won't help you lose weight, unless you also limit low-fat or fat-free foods that are high in energy density.
Water that's incorporated into food plays a crucial role in controlling hunger. To lower the energy density of your diet, eat more foods that are high in water, including cooked grains, fruits, vegetables, soups and stews.
You don't have to change your entire diet. By eating more meals and snacks that are lower in energy density, you can still enjoy reasonable portions of your favorite energy-dense foods while controlling calories.
Lowering your diet's overall energy density, as part of an integrated program of exercise and behavioral management, can result in significant weight loss that is sustained over time.

Weight Train for Weight Loss

2010-01-28T06:58:00.000-08:00

Including weight training in your exercise/weight loss plan will make the overall difference in the outcome of your new healthy lifestyle/diet change. Not only will you build more calorie burning muscle to aid with speedier fat burning, but your body strength and shape will transform. And muscle acts as an active furnace which increases your metabolism and burns fat all day, even while you sleep!

The library has an assortment of books to get you started at home lifting weights and/or exercising.
You don't need alot of hand weights. Plastic milk jugs filled with water at varied levels can work fine.
Use your own body weight with calisthenic type floor exercises (push ups, sit ups, etc). You will not only be strengthening your muscles but burning calories too.
Weight bearing exercise also increases bone density to avoid osteoporosis. Burn fat & build bone density at the same time!
There are very few legitimate excuses as to why you cannot do an exercise program at home.
Exercise videos and DVDs can transform your living room into your gym!
The chances of you building the huge muscles you see in the magazines is slim unless this is what you intentionally train for. Women cannot genetically build the huge muscles that men do. The testosterone is just not there.
Weight training strengthens muscles to not only be stronger but lessen possible injuries.
Weight training increases your self-esteem and self-confidence as well as improve your balance and coordination.
This type of exercise improves overall health by enhancing your immune system, decreases blood pressure and risk of many diseases such as diabetes.

So, if you are not doing the above already, get started today! Go to your local library or book store to get your guide! Take your health into your own hands. When you feel sore from your first workout, remember that it only lasts until your body gets accustomed to the changes and that the soreness is your muscles saying “Thank You!”

Pumpkin Pudding!

2010-01-21T07:58:00.000-08:00

I finally found the recipe for the Pumpkin Pudding that everyone has been talking about!

Decadent, creamy pudding for less than 150 calories - and it helps you lose weight! Just combine a 6 once container of nonfat vanilla yogurt with 1/2 cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt, already a protein rich, nutrient packed food and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish so you're not looking for more munchies an hour later.

Eat Monounsaturated Fats-Not Saturated Fats

2010-01-15T08:47:00.000-08:00

A new study listed in the Journal of Clinical Investigation, found that if you consume foods high in saturated fat, (beef, butter, full fat dairy products) our brains signal our bodies NOT to feel satiated, which can last for about 3 days. In contrast, the study found that eating the heart healthy monounsaturated fats (olive oil, nuts, edamame & avocado) have the opposite effect and makes us feel fuller faster. This sounds similar to the effect High-fructose Corn Syrup has on our satiety factor! This is more evidence that we can help control our brains and bodies by what we eat. More and more I am convinced that "Eating Clean" is the way to go. Read more about eating clean at: http://www.eatclean.com/

Skechers Shape-Ups Product Review

2010-01-07T12:51:00.000-08:00

I purchased a pair of Skechers Shape-Ups for myself to add to my "wearable fitness tools."
They claim to:

Promote weight loss
Strengthen the back
Firm calf and buttock muscles
Reduce cellulite and tone your thighs
Increase cardiovascular health
Improve posture
Reduce stress on knee and ankle joints

I put them on immediately after purchasing them and wore them in the Mall. The first thing I noticed was that it felt like I was walking barefoot in the sand. I wore them that first day, feeling a bit of a workout in my legs. That evening, while relaxing in my chair watching TV, I noticed a surprising twitch/slight pain at the top of my right hamstring, as if it was saying, "What did you do to me today!!" "You are doing something different!"

The next day I wore them while doing my "brisk walk" on my treadmill and noticed I needed to reduce my speed because I was putting forth more effort than usual.

I have been wearing them as much as possible as my new, everyday shoes. I believe they are definitely causing my body to work a little bit harder and I am feeling it in my legs.
Would I recommend them? Yes, what would it hurt to try them out, other than the $100 cost. Any increase in effort and toning is better than wearing a normal walking shoe.

I would put them in the same fitness tool category as the Body Togs, Thigh-Mate thigh weights, and the Walkvest Weighted Vest. They are all great tools to wear on your body to help you to increase your calorie burn & muscle tone.

Body Togs (wearable weighted sleeves worn on your arms & legs), Thigh-Mate thigh weights (non-slip thigh weights to wear during exercise) and the Walkvest Weight Vest are all available online for purchase through my website: http://www.womenspersonalfitness.net/ Check them out!

Eggplant Lasagna

2009-12-21T08:42:00.000-08:00

Here is my recipe for Eggplant Lasagna which uses no pasta. Eggplant is very, very low in calories, (1/4 of a medium = 35 calories)

1 Eggplant, sliced lengthwise in 1/4 inch slices
1 pound ground chicken or turkey
1 jar spaghetti sauce (Classico brand has no High Fructose
Corn Syrup in it)
½ red pepper, diced
1 onion, diced
1 handful fresh spinach
Italian spice blend
Accent spice
Garlic & garlic powder
Salt & pepper
¼ - ½ cup reduced fat mozzarella cheese
1/8 – ¼ cup reduced fat parmesan cheese

Place sliced eggplant on ungreased (may use Pam spray) cookie sheet. Sprinkle eggplant with spices, cover with foil and cook under hi broiler for 15-20 minutes. While eggplant is cooking, sauté chicken or turkey in ungreased pot with onion, red pepper & spices til cooked. Add spaghetti sauce to meat along with the handful of fresh spinach. Cook till spinach is wilted and sauce is hot. Layer in casserole dish, starting with meat sauce, then eggplant, then meat sauce, then eggplant, then top with meat sauce. Bake covered in 350 oven for 45 minutes. Sprinkle with cheeses and bake an additional 10-15 minutes, with no cover.