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