Preventing Tick Bites And Lyme Disease

StatePoint - They're popping up in backyards, gardens and campsites nationwide, and spreading the country's fastest growing chronic disease.

They are ticks -- small arachnids that readily attach themselves to people, pets and livestock. Ticks are potential carriers of Lyme disease, an often misdiagnosed illness that can cause symptoms ranging from rash to flu-like feelings to joint, heart, lung and nervous system abnormalities.

"Tick bites occur virtually year-round, any place with grass, plants, bushes or trees. The good news is there are steps you can take to protect your family from tick bites and Lyme disease, and even to reduce the potential number of ticks in your yard," said Constance Bean, author of the new book "Beating Lyme: Understanding and Treating This Complex and Often Misdiagnosed Disease."

According to Bean, a former coordinator of health education at MIT, you can help safeguard loved ones by dressing them appropriately when they are outdoors, by vigilantly checking for ticks and by correctly washing both people and clothing.

Here are some tips from her book "Beating Lyme" on what you can do to protect against tick bites when spending time outdoors:

* Since ticks hide in collars and folds of clothes, clothing should be removed and examined closely after exposure to tick habitats.

* To make ticks more visible, wear light-colored clothes, socks and shoes.

* Examine skin frequently, even after two or three hours, while you are outdoors to discover any tick attachment.

* Clothes worn outdoors should be put into the dryer for at least twenty minutes, preferably a half hour, at high heat. If the water in your washing machine isn't hot enough they can survive, but are vulnerable to dehydration in the dryer.

* Ticks are difficult to spot in hair, on the hairline, behind knees and ears. They prefer inaccessible places such as the groin or under the arms. After time outdoors, take a shower and wash your hair. However, showers only will remove ticks that aren't yet attached to your skin.

* Shoes should be carefully examined or left outside the door. Examine them again before putting them back on.

* Consider spraying outer clothing and exposed skin (not the face, however) with a tick repellent containing Deet or the pesticide, permethrin. You can find such products at your drugstore or supermarket.

Ticks prefer shaded, protected, moist locations, and even can be found on outdoor seating. With this in mind, there things you can do to reduce the number of ticks in your yard and around your home. Bean advises:

* Keep grass cut and shrubs trimmed. Remove brush and leaf piles. Keep woodpiles away from play areas.

* Use woodchips around recreation areas and as a barrier between yard and woods.

* Avoid sitting on tree stumps, wooden park benches and stone walls.

* Be aware that kneeling amid foliage while gardening exposes your head and neck to ticks.

* Remember that pets may bring ticks into your home.

"If you are bitten by a tick, don't panic. Remove it and save it in a plastic bag for your doctor and ask about taking a preventive course of antibiotics," said Bean. "Remember not all ticks carry Lyme disease and, if caught early, Lyme disease usually can be cured quickly."

For more information on avoiding tick bites, recognizing symptoms, and learning how to treat and cope with Lyme disease, speak with your family doctor or read the new book, "Beating Lyme," written by Bean with Dr. Lesley Ann Fein.

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During Older Americans Month, American Specialty Health Offers Seniors 10 Tips On How to Stay Active and Fit

PRIME NEWSWIRE -- The millions of baby boomers set to turn 65 years old this decade are leading a vast wave of aging adults that has been called the "Silver Tsunami." By 2030, the number of boomers aged 65 and older will more than double to 71 million older Americans, according to The State of Aging and Health in America 2007 report. Seniors will comprise roughly 20 percent of the U.S. population at a time when the nation is facing a shortage of geriatricians, nurses, primary care doctors, physical therapists, and home health care workers.

"Older adults can do a lot to preserve their health, level of fitness, and longevity just by changing a few simple things in their lives today," said Dr. Douglas Metz, Chief Health Services Officer for Silver&Fit(r), a fitness program that provides seniors with unique fitness, nutrition, and health education classes and events. "We suggest the following tips to help seniors stay active, healthy, and fit for a long and happy life."

Ten Tips For Better Health:

1. Commit to an exercise program that suits your lifestyle and needs.

Say the word "exercise" and most people's eyes glaze over. But exercise comes in all kinds of packages -- from fun and social, to private and reflective, to challenging and regimented. If you like being with others, consider activities such as dancing, golfing, biking with a bike club, or playing tennis. If you prefer exercise that is more private, how about walking, jogging, gardening, or yoga? For people who want something more regimented or challenging, an aerobics class at a local gym or running a 5K or some other competitive event may be better options. The key to a successful exercise program is to do something you enjoy so that you'll stick with it for months or years to come. If you haven't exercised in awhile and you're thinking of starting a new program, check with your doctor first to see what level of exercise best suits your current health status.

2. Include weight training in your exercise routine.

Research has shown that doing weight-bearing exercise helps prevent or reduce osteoporosis, osteoarthritis, type 2 diabetes, and high blood pressure, and helps enhance muscle tone, flexibility, and cardiovascular health.

3. Eat a healthy diet with plenty of water.

Eat foods from all food groups, but eat more fruits, vegetables, and whole grains. Limit fat, cholesterol, salt, sugar, and processed foods to decrease your risk of diabetes and metabolic syndrome, which can lead to heart disease and stroke. Drink 6-8 glasses of water a day to stay hydrated and keep skin healthy.

4. Achieve and maintain a healthy body weight.

Most everyone knows that being overweight can increase your risk of chronic diseases such as heart and circulatory diseases, diabetes, and high blood pressure, but did you know that being overweight increases your risk of cancer? Research shows that overweight is linked to high incidences of many kinds of cancer. A healthy body weight can help you manage, prevent, or decrease your risk of many chronic diseases and injuries.

5. Manage stress.

Stress has been linked to high blood pressure, cardiovascular disease, compromised immune system, and depression. Decrease stress by keeping your mind and body active, practicing relaxation techniques through classes or tapes, avoiding high stress environments and people, getting enough sleep, and asking for help when you need it.

6. Live a tobacco-free life.

Free your body from nicotine. As soon as you quit, you begin improving your overall health and reduce your risk of heart disease, stroke, and cancer.

7. Get enough sleep.

Sleep supports your immune system, helps you cope with stressful situations, and allows you to feel alert and prepared. If you have a hard time sleeping eight hours a night, take short naps during the day to relax and rejuvenate your body.

8. Drink alcohol only in moderation (or not at all).

Drink in strict moderation: one drink per day for women, two for men. One drink is one 12-ounce beer, one five-ounce glass of wine, or 1.5 ounces of distilled liquor.

9. Live safely.

Learn and practice safe living habits. Don't drink and drive, abuse alcohol, or use drugs. Wear a seatbelt when driving, wear a helmet when riding a bike or motorcycle, and use sunscreens and cover-ups to protect your skin from the sun.

10. Get regular medical and dental care.

Have regular physical and dental exams, get appropriate screenings and preventative tests, and talk to your doctor or dentist about any symptoms or health problems.

"Getting and staying fit today is an investment that will reap a future of good health, happiness, and independence," added Dr. Metz.

Silver&Fit is a no-cost fitness and healthy aging program designed to help older adults achieve better health through regular exercise. Silver&Fit provides: access to local participating fitness clubs, with such amenities as cardiovascular equipment and weights, whirlpools, exercise classes, and saunas, where available; customized exercise classes for seniors; access to many online interactive tools including an online health library; health monitors; and a health store. Seniors receive support from Silver&Fit's toll-free member services hotline and Web site. Unless required by their health plans, Silver&Fit members pay no copayments, coinsurance, or deductibles to participate in these activities. Seniors can ask their Medicare plan if Silver&Fit is available to them in their area.

Silver&Fit is offered by American Specialty Health Networks, Inc. and Healthyroads, Inc., subsidiaries of American Specialty Health.

How Can I Get My Kids To Eat More Fruits And Veggies?

(SPM Wire) Getting kids to eat healthfully is all about having the right foods available and making them fun and interesting.

Here are some tips from the U.S. Centers for Disease Control on how to get kids to eat more fruits and vegetables:

* Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks.

* Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies.

* Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.

* Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so it's easier to prepare meals and snacks that include vegetables.

* Challenge family members to reach their daily fruits and vegetable goal. Reward the winner with a prize.

* Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.

* Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals.

* Make them fun. Dress up sandwiches with faces and smiles made from fruits and vegetables.

* Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.

* Encourage friends or relatives to offer vegetables and fruits to your children.

For more tips, visit www.fruitsandveggiesmatter.gov.

Mood and Food: Five Tips to Avoid the Blues

Think cake will cure your crabbiness? Or baked goods will beat the blues? Probably not.

Whether you're suffering from an irritable mood, a case of the blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information is available at http://www.pcos.insulitelabs.com/blog.

Studies have shown that food affects the chemical composition of the brain by altering the production or release of neurotransmitters, the chemical messengers that carry information from one cell to another. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because our blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until we can eat again.

Despite the complexity of the relationship between food and the brain, following a few simple rules will help to provide your body with stable blood sugar and mood mellowing nutrients.

Five Tips to Avoid the Blues:

1. Eat fruit and vegetables that are high in fiber and low in sugar/starch. Fiber provides stable blood sugar and consistent energy by slowing the rate at which nutrients are absorbed into the bloodstream. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce, and red bell peppers. Limit sugary food and alcohol since both are low in nutrients and cause rapid blood sugar swings.

2. Eat lean protein at each meal. Protein stabilizes blood sugar and provides the brain with the amino acids essential to feeling alert. Choose fish, lean beef, pork, chicken, turkey, eggs, cheese, nuts and legumes (beans and peas).

3. Drink water. Choosing water over sugar-laden soft drinks and fruit juices will keep you hydrated and stave off food cravings. Drink eight to ten glasses of clean water daily. Replace soda and fruit juice with herbal tea and sparkling water.

4. Consume "good" fats, like olive oil and those containing omega 3's. Studies have shown that a deficiency of omega-3 fatty acids may contribute to depression and mood swings. Restoring the body's natural balance of omega-3s may help alleviate (and prevent) many types of depression, even for those who don't respond to traditional antidepressants. Consuming healthy fats also reduces the release of leptins, hormones produced by fat cells that signal hunger, thereby reducing food cravings. Choose avocados, nuts, olives, olive oil, fish, grass-fed beef, nut butters, and omega-3 enriched eggs.

5. Avoid fast food and chain restaurants. These are stocked with highly processed, sugary foods containing "bad" fats that can wreak havoc on your blood sugar and mood. When you do eat out, try to make the healthiest choices available. Choose greens and proteins, a turkey burger wrapped in lettuce instead of a bun, lemon juice and olive oil over commercial sauces and dressings, a fruit plate instead of a sugary desert. Avoid white bread, potatoes, rice and pasta.

Sample mood-balancing menu from Insulite Laboratories:
(http://www.insulitelabs.com)

Breakfast: Bowl of sweetness. Mix together 1/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), 1 tbsp. melted butter, cinnamon, ginger, 1 cup blueberries (and/ or sliced strawberries), 1-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and 1 tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: 1 cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.

Get Your Body Beach-ready with Portion Control

ARA - It's time to get your beach body back. Although rising food costs and the demands of everyday life can make it difficult to adopt a diet plan, these advance planning and portion control tips from the Reynolds Kitchens ensure a healthy meal or snack choice will be available whenever you need it.

Understand the Basics.

Restaurants are notorious for serving massive portions. Use these comparisons as a general guide to determine how much to eat and what to take home for a second meal:

* 1 cup fruit = one baseball
* 3 ounces grilled fish = a checkbook
* 3 ounces meat = one deck of cards
* 1 cup lettuce = four leaves
* 1 ounce cheese = four dice

Requesting a half-order or sticking to the kids’ menu is a helpful (and sometimes less expensive) way to stay on track.

Double Up.

Double your favorite healthy dinner recipe on Sunday night, separate into appropriate portions and freeze for serving later in the week. The Reynolds Handi-Vac Vacuum Sealing System has a handheld vacuum sealer that virtually eliminates freezer burn, ensuring frozen meals will taste as fresh as the day they were made. These good-for-you meals are perfect to take to work or for kids when they get home from school.

Do the Math.

Many people avoid buying fresh fruits and vegetables – healthy meal staples – out of the fear that a large portion will go to waste. Take advantage of “two for one” sales and other promotions in the produce department. Vacuum and freeze whatever won’t be used in a week. Doing so saves money and ensures that your favorite fruits and vegetables are always available.

But Buy Realistically.

Certain foods fare poorly in the freezer no matter how well they’re packaged. Tomatoes, celery and potatoes lose their crispness and get watery, sour cream separates and avocados are only recommended to be frozen when mashed (not whole or sliced.)

Believe in Snack Packs.

One serving may be 11 potato chips, but it’s easy to lose track of how much you consume when you eat right out of the bag. Measuring economy items like pretzels, nuts and cereal into single servings ahead of time helps fight the temptation to eat more and teaches children how much food is appropriate for a snack.

Know Your Triggers.

Is it difficult to stop eating your favorite food even when you’re full? Some of us plan to eat a cookie or two, but find it nearly impossible to stop until the bag is gone. It may be best to avoid foods you know bring temptation – at least while it’s bathing suit season.

Courtesy of ARAcontent

Diabetes and Exercise

Don't give up if you have diabetes!

Many factors contribute to the onset of diabetes, including genetic predisposition and diet. But exercise and proper nutrition can help reduce the odds of getting and the severity of this disease. Diabetes comes in two types, Type I and Type II. In either case, the body has difficulty regulating the level of blood glucose. Glucose is the primary source of energy for the body's activities.

One basic reason is the inability to produce the proper amount of insulin, a hormone that helps transport glucose to the cells. In Type I diabetes the body can't produce adequate insulin, so the loss has to be made up from the outside, usually via injection. This is the more serious type and control of the condition requires obtaining medical advice.

In Type II diabetes, individuals produce insulin, but it's less effective in performing its role as a transport aid. This is the type that is more likely to occur as we age. The kidneys become less efficient and we tend to adopt a more sedentary lifestyle. We sometimes worsen our odds by being more indulgent about food. The long term effects add up.

Type II can be controlled with diet and exercise and with careful self-monitoring under the care of a physician, the effects can be minimal.

Exercise helps increase insulin sensitivity. It also reduces body fat, which helps regulate the amount of glucose needed and used. Weight training helps by increasing the metabolic rate, reducing body fat. At the same time, it increases the use of glucose used by muscles and improves the ability of muscle tissue to store it. All those help achieve the preferred glucose level.

Get professional advice and start any new program slowly, particularly if you have not been active habitually. Pain from doing too much too soon is one of the leading factors that discourages people from continuing a program. Also, the body needs time to adjust to changes in hormone level, metabolic level and thus glucose and insulin levels.

Be sure to warm up for five to ten minutes at minimum. Easy stretches and low-impact, low heart rate exercise help get the muscles infused with blood and joints limber. Take care not to exercise when it is too hot. Heat stroke (from too high an internal temperature and lack of fluid) is a risk, and more so for those who are older.

Humidity levels are a factor to consider, as well. The body's ability to regulate internal temperature is made less efficient when the moisture content of the air is high. The heat doesn't travel out of the sweat and off the skin so readily. On hot and/or humid days, wear loose fitting clothing and reduce the time and vigor of your routine.

Walking is a great way to get started. An hour per day every day is best, but even 20 minutes three or four days per week will help.

Persistence is key. Reducing the odds of getting diabetes, or controlling it once you have it, require permanent lifestyle changes. But the benefits are not only the absence of a debilitating disease, but a healthy body and improved mood.

Staying Healthy With Exercise

Who knew staying healthy was so easy?

The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied.

Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue.

Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one’s focus away from the external factors producing the stress.

Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies. All those promote a healthy immune system by lessening the body’s susceptibility to disease, while increasing the robustness of the immune system itself.

Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body’s natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.

A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise.

Exercise programs, undertaken consistently and correctly, help improve body image - that’s one of most individual’s primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system. Relax and forget the pills...the simple secret to staying healthy is exercise!

Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
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Easy Way to Protect Arteries

We are all looking for the best way to great health and often it is easier than we think. Apples have amazing properties that our bodies love. When it comes to apple juice, "cloudier" may mean healthier, according to a study published in January 2007, in the Journal of the Science of Food and Agriculture.
In a head-to-head comparison of apple juices, Polish researchers found that pulpy, non-clarified juice carried a greater antioxidant punch than clear juice. Antioxidants are compounds that neutralize free radicals, molecules that can damage body cells and contribute to disease.
Unlike cloudy apple juice, the much more common clear variety undergoes additional processing to remove any apple solids. Manufacturers typically think the public will favor the more attractive, clear juice over its cloudy cousin, and retailers prefer the clear variety for its longer shelf life.
But the new findings suggest that health-conscious consumers should reach for the cloudy variety, according to Dr. Jan Oszmianski, the study's lead author. "Cloudy apple juices contain much more antioxidant than clear," says Dr. Oszmianski, a researcher at the Agricultural University of Wroclaw.
In fact, Oszmianski's team found, cloudy juice packed up to four times the level of polyphenols, a group of antioxidant plant compounds. And in experiments, cloudy juice was the more effective free radical "scavenger," the researchers report in their findings.
In addition, Researchers at the University of California-Davis recently reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the first study conducted in humans, adults who added two apples, or 12 ounces of 100% apple juice, to their daily diet demonstrated a significant slowing of the cholesterol oxidation process that leads to plaque build-up - thereby giving the body more time to rid itself of cholesterol before it can cause harm. Apples truely are the miracle food!

Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"
Click 886 and scroll to Workout Videos to enjoy 8 different exercises

Great News In Living Longer

It's so easy to just relax and watch a little TV, but according to the Harvard School of Public Health, studies that have followed large groups of people for many years are all drawing the same conclusion: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body's systems function better and keeps a host of diseases at bay. According to the US Surgeon General's report, regular physical activity:
Improves your chances of living longer and living healthier
Protects against heart disease, high blood pressure and high cholesterol
Helps protects against certain cancers, including colon and breast cancer
Helps prevent or control type 2 diabetes
Helps prevent arthritis and may help relieve pain and stiffness in people with this condition
Helps prevent the insidious loss of bone known as osteoporosis
Reduces the risk of falling among older adults
Relieves symptoms of depression and anxiety and improves mood If you already exercise on a daily basis - keep it up! If not, please consider taking a walk each day. Start off easy if you need to with a short 10 minute walk. From there, gradually increase your walking to 30 minutes a day - the results will amaze you! Your mood will improve, your energy levels will increase and you'll enjoy all of the health benefits above. Just a little effort gives you what is needed to live a long and happy life.

Mollie McCarl, trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
351 Westpark Walk
Peachtree City, GA 30269

2008 Legislative Fitness Challenge Launch

Date Change To THURSDAY, FEBRUARY 28th, 2008. Time and Location will remain the same.

Due to the scheduled recess for the General Assembly, GPAN has been forced to move the kickoff from Monday, Feb. 25th to Thursday, February 28th. Please join us at the Georgia State Capitol on Thursday, February 28, 2008, to launch the 2008 Legislative Fitness Challenge. This is your chance to let your state senators and representatives know the importance of good health!

As state lawmakers consider new legislation designed to improve the health and wellness of Georgians, it is critical that they see a big turnout in support of change. We encourage you to forward this information to your friends and colleagues.
2008 Legislative Fitness Challenge LaunchThursday, February 28, 200811:00 a.m.Georgia State CapitolWashington Street StepsReception followingMezzanine LevelRoom 455

PRESS CONFERENCE HELD ON THURSDAY, FEBRUARY 21st.
For those of you who were unable to attend Thursday’s Press Conference, Bill Burns from the American Heart Association, has forwarded the following information.

AHA State Advocacy Committee Members & Friends,

On the heels of our exciting announcement last week regarding a dollar per pack increase on cigarettes, I am pleased to announce the introduction of a new bill aimed at improving the state of physical education in Georgia. Together with Senator Carter (R – Tifton), and several other state coalition partners, we are pleased to introduce SB 500 today (Thursday) at a press event hosted by the Senate Press Office at 10:00 A.M. The first article on the bill has appeared already in the AJC online at http://www.ajc.com/search/content/health/stories/2008/02/20/fatkids_0221.html, and should run as a lead story in the print version Thursday.

SB 500 seeks to accomplish a couple of things:
First, the legislation would force schools to live up to existing DOE regulations, which call for 90 hours of P.E. for grades K-5, and will create a recognition program for those schools that do follow the existing regulations. Recent studies have suggested that many schools in the state are not in fact following those regulations, and that many of the schools provide NO physical education to their students.
The second thing that the legislation will do would be to mandate twice annual BMI measurements for all public school children. The measurements will be done confidentially, and WILL NOT be reported on a student’s report card. The data will be stored by student number, and parents requesting to be informed of their child’s measurements will receive by mail a letter that explains the meaning of the BMI measurement, where their child ranks relative to others in their school, and, if necessary, tips to positively affect the measurement.

The American Heart Association is fully supporting Senator Carter and this bill. While we recognize that it is not the solution to the problem, it does address some important issues.

Please look/listen for local news coverage of this exciting news, and feel free to direct any questions about the bill my way.

Bill Burns, J.D.
Georgia Advocacy Director
American Heart Association
1101 Northchase Parkway, Suite 101
Marietta, GA 30067
678.224.2085 Direct Dial & Fax
…You’re the Cure!

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Stay on track with your Weight Loss!

Summer is coming and it is time to shed the winter weight. Any wise diet and exercise program needs be oriented toward lifestyle changes that will help you lose the weight and keep it off, and keep you healthy and fit. Counseling provided by fitness and nutrition professionals can help you do that. They can help you unlearn bad habits and learn better ones, and encourage you to stick with them. Personal trainers keep you on track to success!

Mollie McCarl
Certified Personal Trainer
Owner, Fitness Spa
770-632-3595
www.ptcfitnessspa.com
On Comcast Cable
ON DEMAND
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Soft Drink Dangers

Dangers in drinking just one soft drink a day — whether diet or regular — may boost your risk of getting heart disease. Your soda habit increases the risk of developing a condition called metabolic syndrome and, according to new research, can boost the chance of getting both heart disease and diabetes. "Even one soda per day increases your risk of developing metabolic syndrome by about 50 percent," says Ramachandran Vasan, MD, professor of medicine at Boston University School of Medicine and the senior author of the study, published in the July 31 issue of the American Heart Association's journal Circulation. To be diagnosed with metabolic syndrome, three of five criteria must be met: a large waistline, elevated blood pressure, elevated fasting blood sugar, elevated fasting triglycerides, or reduced HDL or "good" cholesterol. "This study adds to the wealth of scientific evidence that sugar-sweetened beverages increase the risk of metabolic syndrome," says Vasan. Already, he says, the rise in sugary drink consumption has been linked to the epidemic of obesity and diabetes among children and teens and to the development of high blood pressure in adults. So grab the water for a healthier you! Don't forget to come by and get a free sample of Fitness Spa's delicious Alkaline Water which restores the body's PH to a perfect 7.365.

Mollie McCarl, Personal Trainer
Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/
Comcast ON DEMAND
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Pepperidge Farm Scores Partnership with NBA All-Stars Dwyane Wade and Chris Bosh to Help Promote Fitness among America’s Youth

(BUSINESS WIRE)--As part of a continued effort to encourage an active lifestyle among America’s youth, the Pepperidge Farm Goldfish® brand will serve as a partner of the Jr. NBA/Jr. WNBA and the NBA FIT Program, a health and wellness initiative that inspires youth to make healthy life decisions by encouraging proper eating habits and regular exercise. In support of this new partnership, NBA All-Stars Dwyane Wade and Chris Bosh will serve as program ambassadors.

Pepperidge Farm will tip off the partnership during NBA All-Star 2008 in New Orleans, with involvement in a host of activities including the T-Mobile Rookie Challenge & Youth Jam and NBA All-Star Jam Session presented by adidas. During the T-Mobile Rookie Challenge & Youth Jam on Friday, February 15, the Goldfish brand will host an NBA FIT Break, which will showcase a variety of exercises for kids who want to stay active while having fun. At the Goldfish NBA FIT Zone area at NBA All-Star Jam Session presented by adidas, Pepperidge Farm will host basketball clinics throughout the weekend with NBA and WNBA players. On Saturday, February 16 at 4:00pm at the Goldfish NBA FIT Zone, Pepperidge Farm will present a donation to Wade’s World, a foundation initiated in 2003 by Dwyane Wade that provides support to community-based organizations to promote education, health, and social skills for children in at-risk situations.

Wade, the 2006 NBA Finals MVP and Sports Illustrated for Kids Athlete of the Year, has built a universal fan base, captivating admirers with his athletic abilities, strength in overcoming obstacles, boundless community support, and continuous dedication to children. His winning record on the court as well as his long-standing commitment to children off the court, make him a natural ambassador for the Pepperidge Farm Goldfish brand.

“I’m honored to work with the Goldfish brand in my quest to leave the world a better place than I found it,” said Wade. “Their long-standing commitment to American youth is inspirational and our mutual interest in helping kids has created a meaningful partnership that will benefit countless children.”

“We are pleased to announce our partnership with the NBA, Dwyane Wade and Chris Bosh,” said Steve White, Vice President, Youth Snacks Division for Pepperidge Farm. “Our dedication to helping children achieve their full potential through a positive outlook and a healthy lifestyle is brought to life through our Fishful ThinkingSM program, which stresses the importance of instilling optimism in children. Dwyane Wade and Chris Bosh both personify optimism and physical fitness, two traits that will make them dynamic partners for the Goldfish brand.”

“Our partnership with Pepperidge Farm Goldfish is a significant step forward in our effort to promote health and wellness in America’s youth through the NBA FIT and Jr. NBA/Jr. WNBA programs,” said Mark Tatum, NBA Senior Vice President of Marketing Partnerships. “With the help of NBA All-Stars Dwyane Wade and Chris Bosh, we are looking forward to working with Pepperidge Farm Goldfish to develop fun and motivating programs to promote a healthy and active lifestyle for our young fans.”

In the coming months, Pepperidge Farm Goldfish and the NBA will debut a series of television advertising, retail promotions, and consumer events. Dwyane Wade will be featured in branded marketing, advertising, and packaging, including special edition NBA-themed Pepperidge Farm Goldfish crackers.
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Positive Attitude in Exercise

Attitude is everything when you exercise. You must develop your ability to feel good in spite of your weight and current circumstances. Because they are only current, you can start changing how you feel and thus influence the outcome of your future. You are never stuck. Nothing is ever hopeless. You are never defeated. Do not give in to those kinds of thoughts and feelings. Begin feeling good now and thinking of good things now and move toward happiness and joy. Expect everything to work out and it will, but you must expect and know it for sure. Life is composed of ups and downs but if you maintain a joyful and positive outlook and can smile during you trials, you will experience many more ups than downs and maintain the perfect weight!

Mollie McCarl
Owner and Trainer for Fitness Spa
770-632-3595
http://www.ptcfitnesssspa.com/
http://www.youtube.com/watch?v=gy07QxlykPI
http://www.youtube.com/watch?v=3ADJqBrYIh4

New program designed to help Georgians move more

University of Georgia Cooperative Extension agents across the state are encouraging the people in their counties to increase their physical activity. As an incentive to get Georgians moving, agents are inviting them to spend eight weeks on a virtual walk around the state.

Starting Feb. 18, Georgians can register to participate in Walk Georgia, an online program they can use to log the time they spend doing various exercise activities between March 2 and April 30. The program converts the exercise time into virtual miles.

For example, 29 minutes spent throwing a Frisbee equals one mile. Jumping rope for eight minutes will give you a quicker one mile. Twenty minutes of actual walking equals one mile in the program.

Over the course of the program, participants can take the virtual miles and use the online map to electronically chart a course as they “walk Georgia,” said Maria Bowie, a marketing specialist with UGA College of Agricultural and Environmental Sciences.

“As you move, you will read about the counties you visit virtually and learn new ways to improve your health,” Bowie said.

Program miles aren’t the same as actual road miles. You only need 15 miles to move from one county into another.

Participants can compete against individuals or teams in their counties. Patricia Stuckey says her county will be the best.

“From what I see, the Web site is a friendly one, and it won’t take a lot of time,” said Stuckey, UGA Extension coordinator in Cobb County. “We’re all busy. This is in and out before you know it.”

“We’ve learned through our research that 58 percent of adults in Georgia are inactive,” said Jan Baggarly, UGA Extension coordinator in Bibb County. “Our goal is to get some of that 58 percent moving.”

One out of four adults in Georgia is obese, totaling 1.8 million people. Obesity leads to a variety of health problems, especially cardiovascular disease, which is the No. 1 killer in Georgia.

“We hope to make a difference for some people as far as that statistic is concerned,” Baggarly said.

To find out more or to register, go to http://www.walkgeorgia.org/. While an e-mail address is required to register, individuals without one can join as part of a team as long as the team captain has an e-mail address.

(Stephanie Schupska is a news editor with the University of Georgia College of Agricultural and Environmental Sciences.)

Good Nutrition Saves Us!

Synergy or synergism (from the Greek synergos meaning working together, circa 1660) refers to the phenomenon in which two or more discrete agents, acting together, create an effect greater than the sum of the effects each is able to create independently. This is definitely true when it comes to a balanced diet. Good nutrition is vital to developing a fit body and every day there is more research appearing that proves the importance of eating a variety of plant foods.

Recently, Dr. Rui Hai Liu, an associate professor in the Department of Food Science at Cornell University, appeared at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer to present some of his latest findings: "Different (raw) plant foods have different phytochemicals, these substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods." Clearly, a vitamin-mineral supplement is not enough. There needs to be a platform of whole food nutrition to build from. Choose a whole food supplement to bridge the gap of the foods you are eating and the foods you need to eat more often. “The thousands of vitamins, minerals and phytochemicals in (raw) whole foods act synergistically together to create a more powerful effect than the sum of their parts, producing a result which cannot be recreated by supplements". This statement is from Jeff Prince, the vice president for education at the American Institute for Cancer Research. This is evidence that it is the synergistic combination of all pure raw whole food ingredients including nuts, seeds, grains, fruits, vegetables, berries, herbs, oils, & spices that creates a strong and healthy body.

Variety is the spice of life. It is also the key to a balanced diet. Reward your body with a variety of raw foods and a good quality whole food supplement to give yourself the nutritional edge needed for perfect health!

Mollie McCarl
Personal Trainer, Fitness SPA
770-632-3595
http://www.ptcfitnessspa.com/
Workout with Mollie on Comcast's On Demand channel 886 in "Workout Routines"

STRENGTH TRAINING 101

Most importantly, as you begin strength training, is to focus on challenging yourself, not killing yourself. Within the first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing.

Warm up with 5-10 minutes of light cardio or with warm up sets of each exercise using a light-medium weight.

Choose 1-2 exercises for each muscle group (see below) and do 1-2 sets of 8-16 repetitions of each exercise. As a beginner, you may want to start with about 15-16 reps until you feel comfortable with the moves and build some strength. After that, you can add more weight and reduce your reps for a different challenge.

If you exercise in a gym, you may want to start with machines so you have more stabilization for the movements.

Give yourself at least a day of rest (though you may need more after the first workout) to recover.

Each week, add either 1 repetition and/or a few pounds of weight to each exercise to progress. Just keep your reps at about 16 or below. Once you hit 16 reps, increase your weight and drop your reps down to 10 or 12 reps.

Below is a list of muscle groups along with sample exercises. If you're a beginner, you only need to choose 1-2 exercises for each muscle group in the upper body and 3-4 moves for the lower body.

Chest: bench press, chest press machine, pushups, pec deck machine
Back: seated row machine, back extensions, lat pulldowns
Shoulders: overhead press, lateral raise, front raise
Biceps: bicep curls, hammer curls, concentration curls
Triceps: tricep extensions, dips, kickbacks
Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

You will be amazed at how quickly your body responses to your new workout routine!

Mollie McCarl
Personal Trainer, Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/
Comcast "on Demand" channel 886 "workout routines"

EAT YOUR VEGGIES!!

In order to remain fit and fabulous, we must both exercise regularly and eat a balanced diet rich in fruit and vegetables. According to new research from the Georgetown University Medical Center, fruits and veggies contain chemicals that enhance DNA repair in cells, which could lead to protection against cancer development. In a new study published in the "British Journal of Cancer" and by the journal "Nature" the researchers show that in laboratory tests, a compound called indole-3-carinol (I3C), found in broccoli, cauliflower and cabbage, and a chemical called genistein, found in soy beans, can increase the levels of two specific proteins that repair damaged DNA. This study is one of the first to provide a molecular explanation as to how eating vegetables could cut the risk of developing cancer and Eliot M. Rosen, MD, PhD, professor of oncology, cell biology, and radiation medicine at Georgetown 's Lombardi Comprehensive Cancer Center says, "It is now clear that the function of crucial cancer genes can be influenced by compounds in the things we eat, our findings suggest a clear molecular process that would explain the connection between diet and cancer prevention." The study was funded by the Susan G. Komen Breast Cancer Foundation and the National Cancer. These results are important in demonstrating to people how necessary it is to eat the recommended 9-13 fruits and veggies daily. So be sure to add a few extra servings to your meals and your body will thank you by keeping you healthy.
Mollie McCarl
Fitness Spa Personal Trainer
http://www.ptcfitnessspa.com/
770-632-3595
Comcast On Demand-go to 886-click-workout videos

Fears Can Be Treated Successfully With Combination of Drugs and Behavior Therapy

Medication combined with behavioral therapy can be effective in helping individuals fight their fears, says Michael Davis, PhD, Robert W. Woodruff Professor of Psychiatry and Behavioral Sciences and a faculty member at Yerkes National Primate Research Center at Emory University. Dr. Davis presented an update on his research at the Neuroscience 2007 meeting, the annual meeting of the Society for Neuroscience held in San Diego.

Dr. Davis described how a greater understanding of the brain's neurotransmitters has led to improved therapies for reducing or inhibiting fears. With the use of cognitive therapy, as well as medications such as D-cycloserine, researchers have been able to help patients who suffer from anxiety disorders, obsessive-compulsive disorder, post-traumatic stress disorder and social phobia.

The key to successful treatment, Dr. Davis has found in his research, is to improve the process that makes cognitive behavioral therapy work. The scientific term for this process is fear extinction. The discovery by Dr. Davis that a type of receptor in the brain, called the NMDA receptor, is critical for this extinction process has led to the idea of using a drug called D-cycloserine in conjunction with cognitive behavioral therapy.

"We are trying to improve the lives of people who may have an obsessive-compulsive disorder so severe that they cannot get out of bed as they try to decide which foot should go first," says Dr. Davis. " We want to help the person who has a panic attack crossing a bridge to no longer feel terrified to cross. We want to help someone who has nightmares from reliving a traumatic experience."

Anxiety disorders are the most common type of psychiatric illness. More than 19 million adults and children suffer from problems related to anxiety disorders, says Dr. Davis.

"Medications have been extremely helpful in treating many of these individuals, but they can have side effects or not always work," says Dr. Davis. "Neuroscientists in my lab are looking at areas of the brain related to the extinction of fears and are trying to better understand the underlying mechanisms to help determine the most effective treatment to help patients resolve their anxieties and lead a more normal life."

The study is supported by the National Institute of Mental Health, the Woodruff Foundation, the Center for Behavioral Neuroscience of the National Science Foundation and the Yerkes National Primate Research Center of Emory University.

New CDC Study Finds 5.5 Percent Increase in Injury Mortality from 1999

Increases in deaths among 20-to-29 and 45-to-54 year olds contribute to first overall increase in years

Injury death rates nationally rose more than 5 percent after a two-decade period of decline, according to a study released by the Centers for Disease Control and Prevention in today's Morbidity and Mortality Weekly Report. The report indicates the largest increases were seen in the 20-29 and 45-54 year age groups.

The total injury mortality rate includes deaths from unintentional injury, suicides, homicides, and injuries of undetermined intent. If a death could not be definitively attributed to unintentional injury or suicide, it is considered to be of undetermined intent. Homicide rates remained stable throughout the 1999-2004 period, with unintentional poisonings accounting for more than half of the total increase in injury deaths.

"We're very concerned anytime we see an increase in premature deaths," said Ileana Arias, Ph.D., director of CDC's National Center for Injury Prevention and Control. "We don't know if this is an indication of a trend, but it is something that needs to be further examined."

The 45- to 54-year-old age group experienced the largest increase in injury mortality rates. This group had a 25 percent increase, for an additional 8,000 deaths in 2004. In comparison, the 20-29-year age group had an 8 percent increase in total injury death rates. Unintentional poisonings accounted for more than 50 percent of the increase in each group.

Shared risk factors could contribute to the increase in multiple injury categories and age groups, Arias said. For example, the recent increase in prescription drug abuse during the same time period in these age groups could have contributed to an increase in mortality due to suicide, homicide, unintentional poisoning, and other types of unintentional injury. Prevention programs that focus on such shared risk factors could help reduce the number of injury-related deaths.

"The increase in prescription drug overdoses among the middle-aged is something that the CDC has noted before," said Len Paulozzi, M.D., a medical epidemiologist at the Injury Center. "We need to explore the increases in other types of injury for which drug abuse is a risk factor in the same age groups."

For this study, CDC analyzed mortality data on resident deaths occurring in the United States, as compiled from death certificates by the National Vital Statistics System.

For more information about unintentional poisoning prevention, please go to www.cdc.gov/ncipc/factsheets/poisoning.htm.

For more information about suicide prevention, please go to www.cdc.gov/ncipc/dvp/Suicide/default.htm.

Workout with Comcast

Often it is fun to just do a few exercises early in the morning to get your day started right. That's why I have created videos for Comcast Cable. There are eight different videos to choose from Yoga to Pilates. These quick videos will get your day moving right. On your Comcast remote click 886 (On Demand) and then scroll down to Workout Videos. Click on these and eight different videos will appear to choose from. I hope you enjoy them!

Mollie McCarl
Personal Trainer
Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/

Are You Dehydrated?

Most Americans are chronically dehydrated and don’t realize it. By the time your mouth feels dry, your body is in acute dehydration and serious problems may begin to show such as fatigue, high or low blood pressure, respiratory troubles, obesity, eczema, infections and a multitude of other issues. The human body consists of 70% water, the brain consists of 80% water, and blood consists of 90% water. Let’s face it; we rely on water as the basis of our existence — not Pepsi, juice, coffee, or beer. We need to ingest water in its purest form, free from any chemicals in order for our cells to remain hydrated and our body systems functioning as they should.
Can you drink 64 ounces of tap water? Chlorination makes tap water safe to use but it can also react with organic compounds to produce toxic substances. So, do you think that bottled water is healthier than tap water or do you like the packages? In a four-year scientific study they tested more than 1,000 bottles of 103 brands, a third of them were found to contain contaminants such as arsenic and carcinogenic. Yet, bottled water is so popular and available almost everywhere: the bottled water industry enjoys annual sales of more than $35 billion worldwide.

I recommend restructured Alkaline water that helps to energize, oxidize, and reduce acid in the body. Most bodies are too acidic from the foods we eat. Alkaline water offers clean water without chemicals but has the minerals your body needs. Mention this article at Fitness Spa and we will be happy to offer you free alkaline water sample. We just bought our machine and are pleased with the results. It’s all about health!

Mollie McCarl
Fitness SPA
770-632-3595www.ptcfitnessspa.com

Great Tips for a Healthy Body

Help Prevent Disease & Slow the Aging Process With These Super-foods!


Exercise is wonderful for the body, but feeding it is just as important. These five vegetable and fruit super-foods can slow the aging process and help prevent the three biggest killers. Add these delicious healthy super-foods to your family’s meals as often as possible.

Tomatoes - Decrease Cancer Risk With Tomatoes. The powerful antioxidant Lycopene, found in mainly in tomatoes, helps protect against heart disease, stroke, high cholesterol, osteoporosis and cancer. Cooked tomatoes are better because heat causes more Lycopene to be released. Buy the best: Choose dark red tomatoes and store fresh tomatoes at room temperature.

Blueberries - Help Prevent Heart Disease With Blueberries, bountiful with vitamin C, fiber and potassium. Preliminary evidence suggests that a component in blueberries might enable cells to break down fat and cholesterol, which helps keep arteries clear. Buy the best: Year-round, buy frozen berries labeled "unsweetened"” or whenever available fresh in season at your grocery’s produce department.

Broccoli - Help Beat Cancer. A National Cancer Institute study found that people who ate three servings of vegetables a day (especially those who included a half serving of broccoli or cabbage) were 40 percent less likely to get a cancer called non-Hodgkin’s lymphoma. Cruciferous vegetables, such as broccoli, have also been shown to lower the risk of ovarian cancer. Buy the best: Choose broccoli with florets or bud clusters that are dark green with some purple tinge.

Kale - Help Protect Your Eyes By Eating More Kale and other dark green leafy vegetables. They can significantly reduce the risk of heart disease and stroke. Kale is also high in the Antioxidants Lutein and Zeaxanthin, which protect the eyes and can reduce the risk of cataracts. Buy the best: Look for crisp, fresh, dark-green leaves, or buy frozen, chopped kale.

Sweet Potatoes - Help Lower Your Risk of Stroke. These flavorful dark-orange "spuds" are one of the highest sources of Antioxidants (such as Beta Carotene), which may help prevent heart disease, strokes and certain cancers. Sweet potatoes are also high in fiber and immune-boosting vitamin C. Buy the best: Choose sweet potatoes that are firm and have clean, smooth skins. Don’t confuse this vitamin-filled veggie for "less nutritious' yams.

Mollie McCarl
Fitness Spa
Personal Trainer and Nutritionist
770-632-3595

Why Nutrients Keep Your Body Healthy

We all know that eating right is the way to go, but here are some interesting facts to remember when you reach for the healthy apple instead of a candy bar. Nutrients do not have immediate effects. It is gradual as the vitamins and minerals nourish the body. The business of nutrition is to build a better body. To do this Nature has to turn over body cells. Amazingly, a blood cell last only 60 – 120 days. In 3 to 4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in you body die and are replaced, even the DNA of your genes. In a year all your bones and even the enamel of your teeth are replaced, constructed entirely out of the nutrients you eat. For example, if you neglect a plant and then begin to take care of it again, the progress is slow, but soon you have a healthy plant. Our bodies react the same in that they will gradually improve in a healthy way with nutrient dense food such as fruit and vegetables.
I highly recommend Juice Plus as a supplement to your healthy diet. With its 17 raw fruits and veggies, it is a great way to help build healthy cells.

Mollie McCarl
Certified Personal Trainer
Owner, Fitness Spa770-632-3595

Never Too Late for a Healthy Life Style

Interesting information from the Whole Food Farmacy.

Dr. Dana King and his team of researchers at the Medical University of South Carolina have just completed a very inspirational study. Dr. King and his team set out to find if middle-aged adults could reap the rewards of habits like eating vegetables and walking 30 minutes a day.
The researchers reported in June 2007 that middle-aged adults age 45 to 64 who began eating five or more fruits and vegetables every day, exercising for at least 2 1/2 hours a week, keeping weight down and not smoking decreased their risk of heart disease by 35 percent and risk of death by 40 percent in the four years after they started.
“The adopters of a healthy lifestyle basically caught up. Within four years, their mortality rate and rate of heart attacks matched the people who had been doing these behaviors all along,” said Dr. Dana King at the Medical University of South Carolina, who led the research. Dr. King added “even if you have not had a healthy lifestyle previously, it’s not too late to adopt those healthy lifestyle habits and gain almost immediate benefits.”
The four key habits are eating five or more servings of fruits and vegetables everyday, exercising for 2 ½ hours per week, not smoking and maintaining a healthy weight. The study participants who adopted all four healthy habits enjoyed a sharp decline in heart disease risk and in death from any cause.
It took all four — having just three of the healthy habits yielded no heart benefits and a more modest decrease in overall risk of death.
Still, said Dr. Nichola Davis at the Albert Einstein College of Medicine, “these benefits are on a continuum. The more of the healthy habits that you can adapt, the better. ...These are modest changes that they’re talking about.”

SEVEN SECRETS TO A LEAN BODY

FITNESS SPA’S
7 “GET LEAN” SECRETS
1. Eat 5-6 small meals per day. By eating small, nutrient balanced meals every 2-3 hours throughout the day you will kick your metabolism into high gear and become a fat burning machine. When you eat small, frequent meals your body has a constant flow of energy throughout the day. This will help prevent cravings for junk food and it also will rev your body's fat burning abilities. Each meal should be roughly the same size and contain protein, carbohydrate and fat. Preferably a ratio of 30% fat, 35% protein and 35% carbohydrate. (ex: grilled salmon, salad with mixed veggies, oil & vinegar and nuts, 1/2 cup brown rice.)
2. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruit juices. Eating these foods will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
3. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do resistance training 2-4 times per week, add some muscle, and crank up that metabolism.
4. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when you’re satisfied not when you are so stuffed you cannot even get down another bite.
5. Up your cardio intensity. Include 1-2 short, high intensity cardio sessions in your weekly schedule. Jump on the stair master for 12 minutes, full throttle, and you will get the fat burning.
6. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts by leaving you feeling satisfied. Vegetables, fruits, beans, nuts/seeds and whole grains are ideal sources of fiber. 7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.
7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.
See you at Fitness Spa!
Mollie McCarl, Certified Personal Trainer
770-632-3595
http://www.ptcfitnessspa.com/

Stay Safe From Burns with Airbrush Tans

Who wants to have a tan without frying in the sun or in a tanning bed? Great news! Fitness Spa has just purchased a fantastic new airbrush sprayer. In just 10 minutes you'll have a beautiful golden tan. We spray it on you so there are no drips or streaking. Just wear a bathing suit and come over for a perfect tan. Fitness Spa is all about health so don't worry about harmful chemicals in our formula. We searched until we found a gal in Florida who makes her own healthy tanning solution. We are proud to say we are the only tanning salon in Georgia with this fabulous formula. Made from aloe and sugar beets, it is so safe you can drink it. Give us 10 minutes and you'll look like you spent the day at the beach! 770-632-3595

Stronger Bones Through Exercise

Exercise Your Way to Stronger Bones
Great Information from Dr. David Williams

Exercise is the single most important thing you can do to build stronger bones. It requires your body to move against the force of gravity. This movement promotes the healthy breakdown of old bone matter by cells called osteoclasts and the build up of new bone matter by cells called osteoblasts.
When this natural breakdown and repair process—called remodeling—is in balance, your bones stay strong and supple…and your entire skeleton can be completely regenerated in a period of 10 years or less!

The Best Exercise Choices
Weight-bearing exercises—such as dancing, walking, and jogging—are the best for maintaining and building bone strength. Strive to do at least 20 minutes of this kind of exercise, four times a week.
Studies show that a regular weight-bearing exercise program can increase bone mass by five to 10 percent—even more in those with low bone mass to begin with. And no matter their age, people who engage in regular weight-bearing exercise have higher bone densities than people of similar age who don’t exercise.
To further increase bone density, more strenuous exercise may be required. I recommend at least two sessions of resistance training each week. Have an exercise instructor at your local gym show you how to start with small weights you can use at home.
If you’ve exercised in the past—or even thought about it—but have gotten off track for one reason or another, now is the perfect time to get started again. With regular exercise, you’ll reap many health benefits...including stronger bones.
Other Steps for Building Bone
Although I believe that regular exercise is the most important factor in building strong bones, there are other things you can do for optimal bone health.
Eat a Healthy, Balanced Diet
A natural diet focused on healthy green vegetables can go a long way in providing the nutrients necessary to help keep your bone remodeling process in balance. You should also reduce your consumption of soft drinks because their phosphoric acid content can leach important calcium from your bones. Likewise, smoking and a high consumption of sugar, caffeine, or alcohol can be detrimental to bone health.
Supplements Are a Must
Even if you eat a completely natural, primarily vegetarian diet, it’s likely that this won’t be enough for optimal bone health. Because our foods are grown in nutrient-depleted soil and our bodies are under frequent stress, we simply aren’t getting the nutrients we need and our bones are unable to adequately absorb the nutrients available.

That’s where targeted supplements come in. I recommend you take the following in addition to a healthy diet.
Calcium (1,000-1,500 mg daily)Undoubtedly, this is the first mineral that comes to mind when you think of bone health. Certainly calcium is key, but it must be in the proper form in order to be taken up by your bones. Some of the best-absorbed types of supplemental calcium are calcium citrate, ascorbate, gluconate, and malate.

Magnesium (500-750 mg daily) In order for calcium to be properly absorbed into your bone matrix, it needs to be in balance with magnesium—in a 2:1 or 1:1 ratio. Magnesium also does its own work to support bone remodeling by promoting osteoblast activity.

Vitamin D (600-1,000 IU daily) This inexpensive, yet effective nutrient helps control calcium balance in the body and promotes your body’s uptake of calcium into your bones.
Vitamin K (500 mcg daily) This little-known vitamin works with vitamin D to attract calcium to your living bone matrix.

Ipriflavone (600 mg daily) This bioflavonoid helps to stimulate bone-building cells and inhibits cells that break down bone.

Remember, your bones are your structural foundation. Keeping them strong, flexible, and well nourished will make a huge difference in what you’ll be able to do and enjoy this year and in the years ahead. So start—or stick to—your exercise goals and try a bone-healthy diet and supplement program, too.

Stay Healthy,
Mollie McCarl
Certified Personal Trainer
Fitness Spa

Create a Healthy Lifestyle

FITNESS SPA’S
Healthy & Fit Lifestyle
1. Eat lots of Vegetables and Fruits: Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect your health in many ways.
2. Boost Protein Intake: Protein is important for preserving and building lean tissue – it’s the muscle that burns calories! Eat only 1-3oz per serving.
3. Use Fiber-Rich Foods: Fiber is filling, makes foods more satisfying and promotes health.
4. Boost Mineral Intake: Calcium and other minerals help your body shed unwanted fat.
5. Eat Fish and "Good" Fats: The omega-3 unsaturated fatty acids in some fish, oils and nuts are vital to health.
6. Cut Out “Junk” Carbs: Sugar and white flour sabotage your healthy diet in all but the smallest amounts.
7. Greatly Reduce “Junk” Fats: “Bad” fats – saturated and trans-fats are high in calories and are loaded with harmful fatty acids that contribute to disease.
8. Reduce or Eliminate Alcohol: Alcohol consumption tends to cause weight gain.
9. Reduce Food Gently: Extreme and sudden dieting causes your body to hold on to fat, not burn calories.
10. Eat Snacks, Not Meals: More frequent, smaller snacks are burned for energy, not stored as fat.
11. Eat Earlier, Not Later: Skipping breakfast makes it difficult later in the day to control your appetite.
12. GET YOUR CELLS MOVING!: You must exercise to build lean muscle that burns fat!
13. Move More Often!: Gradually boost exercise frequency and intensity for even greater effects.
14. Reduce Stress: Stress increases hunger and promotes weight gain.
15. Get Daily Sunshine and Plenty of Sleep: Sunshine produces Vitamin D, which helps in fat loss. Sleep is necessary for rejuvenation and carbohydrate metabolism.16. Surround yourself with other Healthy and Active People: Being around people that have good habits and make healthy choices will inspire you to choose a salad over a burger and choose exercise over watching TV.

Immune Boost

A sense of humor is a great way to help your immune system! Studies show that laughter and joy actually improves your immune function. What we think affects the way we feel. If you are feeling depressed try watching a funny movie or remembering a time when something made you laugh. Your body responds to the way you feel so bring yourself back to a positive emotion for better health. Having a sense of humor is one of the most important health behaviors. Think healthy and you'll teach your body to be healthy!

New Body Wrap Machine Helps Lose Inches

If you have inches that just won't budge it may be toxins caught in fat, in other words, cellulite! There is now a machine that will heat up the molecules in toxins and help rid the body of these through sweat and drinking water. I have seen women lose up to 10 inches with one 45 minute session. The really amazing thing is that they are keeping it off! The body wrap machine uses radiant heat that penetrates deep into the body to pull out the toxins.

What exactly is radiant heat? No need to worry--it has nothing to do with either ultraviolet radiation or atomic radiation. Is InfraRed heat safe? Yes…. InfraRed heat is within the same frequency levels as our own body heat and this is in tune with our own energy system. It is therefore safe and compatible with the body by allowing deep heat penetration that is not possible with other methods of heating.

Fitness Spa's Body Wrap System is used for conditions such as inch loss, weight management, improved skin, and cellulite reduction and more. Our Body Wrap machine uses InfraRed radiant energy to directly penetrate the body’s tissues up to a depth of 2 ½. Its energy output is tuned to correspond so closely to the body’s own radiant energy that our bodies absorb close to 93% of the InfraRed waves that reach our skin. This is a great way to relax, listen to music, smell fragrant candles and just de-stress while losing inches. What an age we live in!

Is Your Stomach Stretched??

In weight loss it is important to know the size of your stomach. The stomach is a muscle that can get stretched by too many "all you can eat" meals. The capacily of a normal stomach is about 4 cups of food. However, if it is stretched beyond that you will be hungary until you fill it up. That is why after a big meal in the evening you wake up very hungry. Your stomach has stretched and now is painfully aware that it is needing to be filled up again. If you have a stomach that is stretched 2 or 3 times its size, it is going to want more than the normal portion. If you can eat 4 cups of food and still feel hungry, then your stomach is probably stretched out of porportion. Now for the great news! You can shrink it back quickly by cutting back on the amount you eat and training your stomach to shrink. The body is a marvelous thing and we have to treat it right to stay fit and healthy.

Mollie McCarl
Personal Trainer
Fitness Spa

High-Fructose Corn Syrup and Obesity

Here's an interesting article on corn syrup and obesity, excerpted with permission from the new book SUGAR SHOCK! I hope you enjoy it.Mollie McCarl

As High-Fructose Corn Syrup Takes Off, Obesity SoarsConnie Bennett, C.H.H.C., Author, SUGAR SHOCK! (Berkley Books)

SUGAR SHOCK!: How Sweets and Simple Carbs Can Derail Your Life—and How You Can Get It Back on Track by Connie Bennett, with Dr. Stephen Sinatra

In the 1970s and 1980s, most major American food manufacturers began replacing sugar (sucrose, made from sugarcane or beets) with such corn-based sweeteners such as high-fructose corn syrup (HFCS). High-fructose corn syrup now is found in an astonishing array of processed goods, including soft drinks and fruit juices, as well as condiments, breads, cookies, breakfast cereals, pasta sauces, frozen foods, jams, and jellies. Food manufacturers made the switch from cane- and beet-based sugar to corn-based HFCS because it’s far cheaper to produce than sucrose. Not only that, but high-fructose corn syrup is sweeter, is easier to handle during processing, has a longer shelf life, and keeps baked goods soft while giving them a warm toasty color. Interestingly, as the use of high-fructose corn syrup has soared, America’s obesity problem has also spiraled out of control. In fact, journalist Greg Critser, author of the intriguing Fat Land: How Americans Became the Fattest People in the World, observes that the lower-priced HFCS has allowed food producers to increase portion sizes without sacrificing profits. Ultimately, he notes, overconsumption of HFCS is “skewing the national metabolism toward fat storage.” Now, a growing body of research and articles support that statement. Indeed, one examination of our sweetener consumption patterns, which was published in the American Journal of Clinical Nutrition, found that in a mere 20 years (from 1970 to 1990), consumption of high-fructose corn syrup leaped by more than 1,000 percent, “far exceeding the changes in intake of any other food or food group.” This review of medical literature on the subject, headed up by the internationally renowned obesity and diabetes authority George Bray, M.D., Boyd professor at the Pennington Biomedical Research Center of the Louisiana State University System and professor of medicine at LSU Medical Center, concluded that the "increased use of HFCS in the United States mirrors the rapid increase in obesity.”
SUGAR SHOCK! (Berkley Books) includes more fascinating information that links corn-based fructose with obesity and an increased risk of developing cardiovascular disease. The book -- which also dishes other sour news about sweets -- offers helpful tips and tactics to help people to break free of their sugar addiction. You can buy SUGAR SHOCK! here. Check out Connie's provocative http://www.sugarshockblog.com/, too.

Even Disney Wants Kids to Eat Right

Nutrition should always be a priority for children's health. Finally there is some great interest in putting healthy choices in schools. I thought you might enjoy this article.


Fruit, veg in schools increase with new nutrition policies

By Lorraine Heller

10/19/2006- The recently implemented school wellness policies have started to have an impact on the types of foods children have access to during the day, with schools already offering more fruits and vegetables, according to a report issued this week.
Released by the School Nutrition Association (SNA), A Foundation for the Future outlines key characteristics of local wellness policies approved by the largest 100 school districts in the United States.
Under terms of the Child Nutrition and WIC Reauthorization Act, by July 1, 2006 every school that participates in the school lunch or school breakfast program- the large majority of US schools- had to have a local wellness policy in place.
The policy, designed to address the problem of childhood obesity, requires that schools set nutrition standards for all foods sold in school, including in vending machines, a la carte lines, and school stores.
Although the wellness policy is not federally regulated and is likely to differ form school to school, it contributes to addressing a loophole that allows the US Department of Agriculture (USDA) to set standards for foods sold in the lunchroom, but forbids it from setting standards for foods sold elsewhere on campus.
And according to SNA, more fruits and vegetables and cafeteria-based nutrition education are just two of the many ways local school wellness policies are helping promote a healthy childhood weight.
The association’s latest report revealed that the “large majority” of the nation’s 100 largest school districts by enrollment are requiring nutrition education, adding recess and tightening nutrition standards.
The Alliance for a Healthier Generation, a joint initiative by former President Bill Clinton and the American Heart Association (AHA), earlier this month teamed up with Kraft Foods, Mars, PepsiCo, Dannon and the Campbell Soup Company to help encourage broad acceptance of the new guidelines by increasing the range of qualifying products available to schools.
The science-based nutritional guidelines promote nutrient-rich foods, fat-free and low-fat dairy products, and place limits on calories, fat, saturated fat, trans fat, sugar and sodium. The guidelines also promote the consumption of fruits, vegetables and whole grain foods.
As part of the commitment, the five leading food companies have said they will reformulate certain products, as well as introduce new lines of healthier snacks for kids.
An earlier agreement within the same alliance resulted in major beverage firms including the Coca-Cola Company, PepsiCo, and Cadbury Schweppes voluntarily agreeing to stop selling high-calorie soft drinks to elementary and middle schools.
Other initiatives outside of schools include a report issued this year by two government offices - the Federal Trade Commission (FTC) and the Department of Health and Human Services - that recommends food companies and the Children's Advertising Review Unit of the set nutrition standards for products marketed to kids.
Even leading kids' entertainment brand Nickelodeon in July announced it was to team up with a number of US food firms to roll out new children-friendly fruit and vegetable products featuring some of its popular cartoon characters.
And in a move set to have major implications on the types of foods marketed to children, Disney this week announced that it will implement new nutritional guidelines for its licensed products.
Based on the US government's Dietary Guidelines for Americans, Disney's new policy means that it will only use its name and characters on kid-focused products that meet specific guidelines, including limits on calories, fat, saturated fat and sugar. It also plans to serve more nutritious options and eliminate trans fats from meals served throughout its entertainment parks.

Interesting Info on Stevia

Stevia is a small shrub native to Paraguay. The native Indians there have used it for over 1500 years as a sweetener, a digestive aid, tonic, and as a topical aid for wounds.

Stevia is non-toxic and nutrient-rich, containing substantial amounts of calcium, phosphorus, sodium, magnesium, zinc, Vitamins A and C and over 100 phytonutrients.
Stevia has been used to reduce cravings for alcohol and tobacco, to normalize blood sugar levels, and to regulate blood pressure. According to research conducted at The Hiroshima University School of Dentistry and the Purdue University Dental Research Group, Stevia retards the formation of plaque and suppresses the growth of cavity-causing bacteria.

Topically, Stevia has many healing capabilities. Applied to a cut or scrape, it stings, but a significant reduction in pain follows, with accelerated healing and reduced scarring. Whole leaf Stevia extract can be used as a face mask - it tightens the skin, smoothes wrinkles and heals skin blemishes and acne. It can also reduce symptoms of dermatitis and eczema as well. Adding Stevia concentrate to shampoos, or applying it to hair after washing, conditions the hair.
Stevia can be purchased in a number of forms - dried leaf form, leaf powder, tea, liquid tincture, extract or concentrate. The less refined the Stevia is, the better. Read labels carefully, as some varieties have additives including alcohol.
The refined form of Stevia, labeled as isolated steviosides, comes in a white powder or liquid extract. These forms are fine and perfectly safe for sweetening, but do not contain all of the health benefits discussed previously.

Stevia makes an excellent sweetener for tea and coffee. It can also be sprinkled on cereals, fruit, added to smoothies, etc. Because of its concentrated sweetness, it is 200-300 times sweeter than sugar, and is therefore difficult to use in baking and cooking at home, although there are conversion charts available. The problem is adjusting the ratio of wet and dry ingredients in a recipe to account for the use of Stevia.

The bottom line is that unrefined stevia is not only safe for use as a sweetener, but has nutritional value as well

Forget the Fad Diets!!!

Fitness Spa has just begun the Biggest Loser Contest and we are looking for excited contestants. Proper nutrition paired with daily exercise is the perfect way to increase your chances of becoming the “Biggest Loser.” Here are some tips to help you achieve your weight loss goals during the contest:

Always remember that fad diets do not get the job done!

If you are counting calories, here is one way to calculate your calorie intake: Decide your ideal body weight then add a zero and that will be the minimum. Be sure you consume no less than 1200 calories.

Since you are exercising, it is important that you eat much more to give your body the nutrients it needs to give you energy and repair and build muscle.

Keep your diet balanced with plenty of protein, fats such as plant oils, and yes, carbohydrates (brain food and energy source.) Complement this plan with 5-10 bottles (16.9 fl oz) of water. Water is necessary to metabolize fat as well as other functions in your body so drink many glasses of pure water. Tea, coffee, diet soda, or other beverages do not count.

Grazing all day on healthy foods is a great way to level blood sugar and keep your metabolism high. Put an end to cravings! Eat small meals or snacks every 3 hours.

Serving size is important. For best results, follow these guidelines:

Protein – 10 grams* per serving

Carbohydrate – 15 grams per serving

Fat – 10 grams per serving

*This is equal to 3 oz. of white meat or fish. Red meat should be avoided for the 6 weeks of competition for best results.

Eat up to 4 servings of protein, up to 4 servings of fats, and up to 6 servings of carbohydrates. On this plan, all dairy is considered a fat, even non-fat products. Fill the rest of your daily diet with unlimited fruits and veggies (but try to eat more veggies than fruits.) Try to eat 4 servings of fruit (medium sized apple or ½ cup chopped) and 5 servings of veggies. Good nutrition is key to weight loss and health. Come by Fitness Spa and get measured for the Biggest Loser Contest

Toxins deter Weight loss

Can't seem to lose weight? Maybe it is the toxins that have invaded your body.

The average person living in the developed world is now contaminated with at least 500 industrial toxins. We live in a toxic world and carry many toxins within us.

According to Dr. Paula Baillie-Hamilton, who published her work in the 2002 Journal of Alternative and Complimentary Medicine, between the years of 1930 and 2000, the rise in the use of synthetic chemicals matched the rise in the number of overweight and obese adults in the U.S. The liver plays a major role in weight loss and in metabolism functions. When the liver is overloaded (toxic), weight loss efforts may be blocked.

"A liver overloaded with pollutants and toxins cannot efficiently burn body fat," says Ann Louise Gittleman, PhD, CNS. "A tired, toxic liver is the number one weight-loss stumbling block."

Everyday, we are exposed to numerous chemicals that can wreak havoc on our health. These chemicals are not only found in the air we breathe, but also in the food we eat, water we drink, homes we live in and in the personal and cosmetic products we use.

Traditionally, overweight and obesity are caused by a number of factors from super-sized portions to sedentary lifestyles. Nowadays, experts believe that one of the underlying reasons for being overweight is an overload of environmental toxins throughout our body. The fewer toxins the body has, the more weight that probably can be lost.

A great way to lose toxins is through a radiant heat sauna which will allow the body to sweat out the chemicals through your pores. At Fitness Spa, we had one girl lose 10 pounds in a week from simply sitting in the sauna for 30 minutes every day. Try our radiant heat sauna free to see if it helps you. Drinking lots of pure water will help flush out toxins while you are sitting in the sauna.

Healthy Ways to keep the Flu Away

Dealing with the Flu - These days, many Americans are taking steps to deal with influenza or flu-like illnesses by enhancing the functioning of the immune system through diet, exercise and other positive lifestyle and health care changes. And if they do get the flu, they are taking a common sense approach. To prevent and treat influenza or flu-like illness that does not involve a fever over 103 F, pneumonia or serious complications which may require special medical intervention, here are a few suggestions that do not involve shots:

1. Wash your hands frequently.
2. Avoid close contact with those who are sick.
3. If you are sick, avoid close contact with those who are well.
4. Cover your mouth if you cough or sneeze.
5. Drink plenty of fluids, especially water.
6. Get adequate sleep.
7. Eat a healthy diet rich in vitamins and minerals, especially foods containing vitamin C (such as citrus fruits) and vitamins A and D (such as cod liver oil) and spend a few minutes a day in sunlight to help your body make and store vitamin D.
8. Exercise regularly when you are well.
9. Lower stress.
10. Consider including holistic alternatives in your wellness or healing plan, such as chiropractic adjustments, homeopathic and naturopathic remedies, acupuncture and other health care options.

Live your Dream

Why not make this year different?  You will lose that weight and discover peace of mind. You can achieve success in any area you choose if you follow these easy steps.

After choosing a goal, write it down. Close your eyes for 10 minutes and think it through. Imagine living your accomplishment and savor the details of the experience. How will achieving this goal impact your life? The more vivid your imagination, the greater are your chances of success.

1. Define a reasonable time frame. Even if your goal requires a great deal of time, break it into doable steps of not more than a few months each. If you want to lose 30 pounds, create two 15 pound 60 day goals.
2. Don't wait to encounter obstacles, consider them now. Ask yourself what is likely to stand in the way of your success. Be proactive and decide how you are going to deal with those roadblocks.
3. As an extension of #3, take a deep breath and level with yourself. What support are you going to need in order to make it through? Remember, your goal might require help from others. Who can you turn to when the going gets tough?
4. Finally, step away from your goal until tomorrow and reread your answers to the previous questions. Imagine what it will feel like once your goal becomes reality. Sense your pride ahead of time.

While these simple steps do not ensure success, this method has helped many people at our Center overcome some incredible challenges, one step at a time. Essentially it boils down to this: picture the end result, live your dream, want it intensely enough and know you'll succeed. May your New Year's resolutions pave the way for a journey of health, happiness and inner peace - Mind Over Matter!

 

Make Time for Yourself

Just a little holiday hug and to say make time for yourself! Most people don't take enough time for themselves during the holidays, and as a result, they get worn out and stressed—and become susceptible to illness. Take an hour a day for yourself.  Exercise, even just 20 minutes a day, really does relieve stress and increase your long-term energy levels. Go on a brisk walk or do stretches, crunches, squats, and other exercises at home or at a friendly gym like Fitness Spa...Be sure to take your whole food vitamins and minerals every day.  I really recommend Juice Plus with its 17 raw fruits and veggie in a capsule to keep cells healthy.  To help your body wind down at the end of the day, drink some herbal tea. This, combined with a hot bath and soothing music can help bring on a restful night's sleep.

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TIME TO GET ACTIVE

2007 is right around the corner!  It's time to Get Active.  You know that life is longer and more fun when your body is active!  Find wonderful ways to treat yourself with physical activity. Think about your daily schedule and look for opportunities to be more active. Tips for active moves.

Walk, cycle, jog, skate, etc., at work, school, or at the store.

• Park the car farther away from your destination.
• Get on or off the bus several blocks away.
• Take the stairs instead of the elevator or escalator.
• Play with children or pets. Everybody wins.
• Take fitness breaks – walk or stretch.
• Perform gardening or home repair activities.
• Turn off the self-propel option on your lawn mower or vacuum cleaner.
• Use leg power-take small trips on foot to get your body moving.
• Exercise while watching TV using hand weights or a stationary bicycle.
• Dance to music.
• Walk while doing errands.

2007 is waiting for you to have fun and do something physical!  Come to Fitness Spa for great deals on a women's gym.

Mollie McCarl

770-632-3595

Fitness SPA

 

Simple Stretching Makes You Feel Great

Don't have time to work out?  Why not try stretching?  It can be done anywhere and your body will thank you.  Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds.  For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.

Benefits of stretching include:

Increased flexibility and better range of motion of your joints -  Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

Improved circulation - Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.

Better posture - Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stress relief - Stretching relaxes tight, tense muscles that often accompany stress.  Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Basic stretches improve your flexibility on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.

 

 

Leafy Green Veggies help your Brain!

Sure your depressed from eating so much on Thursday...but take heart and reach for a salad with leafy green veggies.  Now that the Turkey is out of the fridge its time to help your brain with the food it craves. In a recent study published in the journal Neurology, researchers from Rush University in Chicago discovered that eating an average of 2.8 or more servings of vegetables a day over a six-year period slowed cognitive decline by 38 to 40 percent. And while all kinds of vegetables were included in this study, those that provided the most powerful protection were leafy greens.  Leafy greens are overflowing with phytonutrients, fiber, enzymes, and antioxidants such as vitamin E, which are known to lower risk of cognitive decline. And in addition to their effects on the brain, these vegetables also help give you more energy, support your immune system, promote healthy digestion, and improve overall health.  Whole food suppliments also are a huge help to your brain and body such as Juice Plus.  (Let me know you need more info on whole food suppliments)  You are going to need plenty of energy in the coming weeks of the Christmas crisis so why not help your body with some nice crunchy greens.

Hugs,

Mollie McCarl