8 Detox tips for the New Year

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

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

Energy Times magazine.

www.perfectfitpersonaltraining.com

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

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

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

Are you 5% towards your goals?

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

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

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

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

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

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

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

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

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


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

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

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

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

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


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

Brain Powered Weight Loss

Great article by Karen Tenelli in Energy Times magazine.

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

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

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

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

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

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

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

The Craving Brain

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

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

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

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

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

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

Supplemental Willpower

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

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

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

Synaptose contains the following ingredients:

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

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

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

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

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

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

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

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

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

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

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

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

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


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


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


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

Recognizing Depression in Women

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

Signs of depression in women include:

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

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

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

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

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

Getting outside can increase your natural endorphin's too.

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

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

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


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


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

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

A surprising treatment for chronic pain: Exercise

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

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

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

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

Information shared from Penrose Bloom magazine.

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

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

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


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


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

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

A POWERFUL Way To Reduce Heart Failure Symptoms

By Kevin DiDonato MS, CSCS, CES

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

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

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

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

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

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

Here are some STAGGERING statistics on heart failure:

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

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


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

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

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

This may decrease your systolic function and your stroke volume.

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

Let me explain…

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

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

So why is this?

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

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

Why is this important?

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

The Amazing Power Of Omega 3

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

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

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


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

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

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


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


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


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

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

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

The 'Old School' of Dieting

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

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

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

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

Why The Meal Movement Works

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

How the Meal Movement works

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

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

Any other questions please  contact me

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

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


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


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


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

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

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

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

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

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