Blast Fat With These Recommendations!

Fat burners are a great way to blast fat, but dietary and lifestyle changes are important too. Let's look at 8 fat blasters to help you get lean quickly. These are fat blasting secrets from the world's top fitness athletes and bodybuilders:

1. Increase your cardio workouts and maintain your weight-training. Up your cardio workouts to 1 hour, 6 times per week, with 1 day off. Stay in weight-training maintenance mode, not muscle-building mode.
2. Eat your starchy carbs early in the day. You will burn off the carbs earlier on in the day. The only exception is for late-night workouts; you'll need to replenish your energy stores. Be sure to measure your carbohydrates, like oatmeal for example, using a measuring cup to ensure that you consume only the correct quantities.
3. Eat protein at a minimum of 3 times per day. It takes approximately 25% more energy to burn 1 calorie of protein than 1 calorie of fat or carbohydrate. So, even when you consume the same amount of calories, you are actually burning off more calories by increasing your protein intake. Not to mention, protein is filling and it is needed to maintain your muscle mass as you lose weight.
4. Stop eating 3 hours before bedtime. This will maximize the production of growth hormone during your sleep, increasing your fat-burning as a result.
5. Limit your restaurant meals. When eating out, people have a tendency to overeat and to consume too many carbohydrates. Check out the menu online before you hit the restaurant, so you know exactly what you are going to order. This will keep temptation at bay and keep you in control of your eating.
6. No fried or fast foods whatsoever. They are loaded with saturated fats and calories.
7. Have 1 cheat meal once per week. You need to treat yourself when you are losing fat and keeping to your exercise regime. Keep the cheat meal to around 700 calories or less.
8. At the end of each week, set at least 1 goal for the next week. A goal to improve upon could be drinking more water, measuring your food carefully, writing down your calorie intake religiously, etc.

Do all of the above and you'll burn fat quickly and get lean before you know it. Add fat burners and you'll lose the fat that much faster!

Be healthy, fit and live life to the fullest.

Sandy Huard, President, Women's Health Supply International

Trying to Lose Weight? Avoid the 10 Common Diet Mistakes

Women who are trying to lose weight, get fit and work out often make some very common nutritional mistakes. Today, we will discuss 10 of the common diet mistakes you should avoid to help you achieve greater fat loss and build more lean muscle.

Ten of the most common diet mistakes include:

1. Avoiding carbs prior to a workout. Slow-digesting carbohydrates are required to fuel your workout. For best results, consume carbs about 30 to 60 minutes before your workout along with some healthy fat and good quality protein.
2. Failing to take a protein supplement. Most women consume too few vegetables, fruits and too little protein to build lean muscle. If you consume less than 1 gram of protein per pound of bodyweight, consider adding one full scoop of a protein supplement to your diet (whey, soy or casein protein). Some flavors, such as vanilla, are highly versatile and make great smoothies when fresh fruit or berries are added.
3. Taking too many supplements. Some women do not consume enough "whole foods". Supplements are for "supplementing your diet" only and should not make up the bulk of your diet. Aim to get most of your nutrients from whole foods and supplement where needed.
4. Consuming too little fiber. Often women who cut carbohydrates from their diets experience bloating and constipation as a result. Eat complex carbohydrates, such as beans, to boost your fiber intake and reap the benefits of a lower carbohydrate diet.
5. Completely removing sugar from your diet, including fruits and vegetables. Being too strict on your diet will often railroad your efforts. Have the occasional treat, such as dark chocolate, which is rich in flavonoids.
6. Consuming too little fat. Fat does not make you fat - consuming too many calories is the culprit. Fat is required for the maintenance of healthy skin, hair and nails. Avoid saturated fats and consume polyunsaturated fats, as well as omega-3 fats that help keep your heart healthy and reduce the incidence of joint pain. This is especially important for post-menopausal women.
7. Overdosing on health foods. Most of your diet should resemble its natural state as much as possible. On occasion, pre-packaged foods may be required, however they should not make up the bulk of your diet.
8. Drinking too much diet soda. Recent research has shown that sugar substitutes such as aspartame actually increase calorie intake. The brain appears not to shut down its hunger signals when you consume these sugar substitutes.
9. Drinking too much caffeine and too many energy drinks. If you are relying on caffeine and energy drinks to get through a workout, you are likely consuming too much. You should be able to get through a workout without the use of stimulants. The occasional cup of coffee or energy drink is fine, just do not overdo it.
10. Failing to plan ... means planning to fail. Keep a diet and exercise journal. Set goals and plan out your week so that you achieve them. If you want to lose 1 pound per week, plan to consume 500 calories less per day (or burn off 500 calories/day) for 7 days every week. Write everything down - that's the way to succeed.

Try incorporating the suggestions above and be sure to avoid the 10 common diet pitfalls.

Good luck with your weight loss and strength-training efforts.

Sandy Huard, President, Women's Health Supply International

Prenatal Health - Omega 3s and Brain Development

Consuming omega-3 fatty acids is good for your health, especially your heart. Did you know that eating foods high in omega 3s, like fish, is great for brain development in your unborn baby as well? Let's look at the latest research and some recommendations.

Researchers from Wayne State University studied the umbilical cords of Inuit babies and found that those with the highest levels of DHA (an omega-3 fatty acid) showed the best results for brain and eye development when tested at 6 and 11 months of age. It is no surprise that Inuit babies had high levels of DHA in their umbilical cords because the Inuit consume a diet very high in fish, which is the best source of omega-3 fatty acids.

Now, many products on the market today are fortified with omega-3s, including the more expensive baby formulas, because of the growing research showing the health benefits of consuming omega-3s. However, don't wait until the birth of your baby to begin thinking about including omega-3s in his or her diet, start now while you are pregnant.

One word of caution. Fish is a great source of omega-3 fatty acids, however it can also contain high amounts of mercury and PCBs, which are harmful and poisonous to your unborn babies. Doctors recommend that you consume fish, but that you avoid those containing high amounts of mercury such as tuna, shark, king mackerel, tilefish and swordfish. The light versions of tuna are generally considered safer, but ask your doctor if you are concerned.

To avoid any of the risks posed by consuming fish, you should consider taking fish oil supplements while pregnant (300 mg DHA per day). Once your baby is born, keep consuming fish or fish oil supplements while breastfeeding and beyond. If you do not breastfeed, then purchase the baby formulas with DHA included and add fish to your baby's diet as soon as possible. For vegetarians, take a fish oil supplement daily because the benefits of consuming omega-3s are just too numerous to count!

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

Women's Health Information: From Board Certified GYNs

I wanted to take a moment to recommend AskMyGYN, a site that provides Women's Health information from board certified obgyns (obstetrician/gynecologists).

There are questions and answers for hundreds of topics, all written and reviewed by qualified obgyns. This site also includes a women's health blog with a health news section and many great articles written by Dr. Saul Weinreb. In addition, people have the opportunity to ask a question from an obgyn for a small fee if they are having trouble getting answers for their specific problems.

A fabulous resource. Go check it out!

Sandy Huard, Women's Health Supply International

Cancer: The Big "C" Strikes Again

It seems that cancer is becoming more and more prevalent. And, in fact cancer rates for all types of cancers are on the rise. It strikes the young and the old and lots of individuals in between. In my own experience, it is striking my Mom's generation the most severely. Today, I'd like to explore the why and the what - why are cancer rates on the rise and what can you do about it should it strike?

My Mom and some of her sisters have been diagnosed in very recent years with different forms of cancer at reasonably young ages. When I looked at their risk profiles, I asked myself the question: "What did all these women have in common?" Most were smokers, except my Mom. Most ate reasonably well, although not enough fresh fruit and vegetables and other high fiber foods. Most were more than 10% overweight. Most were reasonably active, although not as active as recommended by the medical community. And all lived in a first-world country with all the associated advantages - so it appears on the surface. But what are the "underlying" factors? Let's look at cancer from a deeper and less conventional point-of-view.

According to practitioners of alternative medicine (and increasingly more traditional physicians) cancer can be treated (sometimes fully cured) by:

1. Killing cancer cells without harming the body, using alternative medicinal practices in conjunction with/instead of chemotherapy and radiation treatments.
2. Increasing oxygen levels at the cellular level to kill cancer cells because low levels of cellular oxygen are an underlying factor that breeds cancer.
3. Increasing pH levels to normal levels because acidic pH environments lead to cancer. This is why alkaline diets are becoming increasingly popular in wellness circles.
4. Getting methylglyoxal into cells, arresting the development of cancer and putting cells back into a resting state.
5. Strengthening the immune system to help rid the body of cancer cells because a weakened immune system can lead to cancer.
6. Ridding the body of fungal infections, such as Candida to help eliminate cancer. Some doctors believe that such infections contribute to the development of cancer.
   
7. Detoxifying the body because toxic environments can lead to cancer. Eating genetically-modified foods (rather than organic foods) and drinking chlorinated water is toxic for the body.
   
8. Eliminating free radicals (with antioxidants) from the body that damage DNA leading to a host of diseases, including cancer.
   
9. Increasing enzyme levels to assist in the breakdown of foods. Low enzyme levels result from eating processed, irradiated and cooked foods rather than a "raw food diet" which is a prescription for greater health.
10. Raising the level of energy vibration of the body to help rid the body of cancer, which has low vibratory levels.
    
11. Eliminating stress, which is crucial to ridding the body of cancer. Stress is a leading factor of all kinds of diseases, including cancer.

Now that you are armed with this knowledge, what should you do?

1. Become educated about alternative medicine and wellness by consulting many of the online resources available.
   
2. Stop eating processed and junk foods and start eating organically-grown raw foods.
3. Exercise regularly and include antioxidants, like blueberries, in your diet.
4. Lose the excess weight and detoxify your body with cleansing products like colon cleanses and liver cleanses and detoxifiers.
   
5. Begin a regime of taking nutritional supplements and/or natural herbal supplements that are designed specifically to keep your body in an optimal state.
6. Grab a book such as The New Detox Diet and eat an alkaline diet, rather than the very acidic typical American diet.
7. Consult an alternative medicine practitioner such as a doctor of Chinese Medicine, a naturopath or herbalist. Adhere to the recommendations and make changes if necessary.
   
8. De-stress with regular massage, meditation and/or yoga. Seek counsel if needed.
9. Stop smoking. Stop excessive drinking. Live life in moderation.
   

Before cancer strikes you or someone you love, make the necessary changes and live your life to the fullest.

Sandy Huard, Women's Health Supply International

How to Feel Pampered Even When Suffering From Night Sweats

We work hard and we play hard, so we all deserve to feel great even when we’re sleeping. In fact, there is nothing more refreshing than a beautiful and restful night’s sleep. Sometimes during menopause, sweet dreams may no longer be our reality. Do you toss and turn, feeling sticky and wet all night due to hot flashes and night sweats? If you are having menopausal sleep issues, you are not alone. Over 85% of menopausal women complain of night sweats and hot flashes. The good news is that there is a stylish and affordable answer to your problem.

A novel solution -- receiving outstanding reviews from its customers -- is sleepwear made with a fabric that "wicks" away sweat from the wearer due to a quick-drying, rapid-evaporative property. The fabric is Cool-jams moisture wicking smart fabric. It seems to sense what the body needs. This innovative fabric wicks away moisture, pulling the moisture away from the skin to the outside of the fabric and then dries very quickly. Cool-jams pajamas always keep you cool and dry when the temperatures are warm, and dry and cozy when the temperatures get cooler.

Cool-jams has developed an innovative collection of sleepwear available online at www.cool-jams.com. The collection includes nightgowns and pajamas in sizes small to 3X. With a large variety of styles and sizes, there is something for every woman. If you suffer from night sweats, try Cool-jams wicking pajamas…your stylish solution to night sweats and hot flashes. You deserve the best in life including a great night’s sleep….sweet dreams!

By Anita Mahaffey, Guest Blogger

http://www.coolnewsforwomen.blogspot.com
http://www.cool-jams.com

Anita’s Bio

Anita Mahaffey is a 50 year old mother, wife and business owner. She started her career in corporate marketing, but after the birth of her second child she began her first stint as a business owner. She is now the owner of two companies. Funika, a private label apparel manufacturing business and Cool-jams, an online sleepwear business specializing in pajamas to help combat night sweats. You can find Cool-jams at http://www.cool-jams.com. In her spare time she loves to hike, run, do yoga and pilates and enjoys volunteer work with a variety of organizations. She also researches and writes health related articles and enjoys public speaking. Visit Anita’s blog at www.coolnewsforwomen.blogspot.com.

More on Weight Loss and Fat Loss Supplements

Yesterday, we looked at 7 of 15 weight loss and fat loss supplements profiled in the June 2008 edition of FitnessRx for Women magazine. Today, we will look at the final 8 supplements that can help you to achieve and maintain the body weight and fat composition you desire. So, let's go.

1. Green tea - It contains high amounts of caffeine, which is proven to increase metabolism. Although still under some debate, green tea has also been shown in recent studies to promote fat-burning and reduce bodyweight in overweight individuals.
   
2. Hoodia - Hoodia is an appetite suppressant that has been used extensively in South Africa and has been shown to reduce body mass through decreased food consumption.
   
3. MCT oil - Medium-chain triglycerides (MCT) are similar to fish oil and CLA in their ability to burn fat. Studies of overweight individuals have shown that consuming MCTs results in greater fat loss versus consuming LCTs (long-chain fats like beef fat). Research with obese women who supplemented with MCT oil showed greater metabolic rate and fat oxidation when compared to subjects who consumed a diet rich in LCTs.
   
4. Yerba mate - A South-American drink of the ancient Indians, yerba mate is an herbal drink that is gaining popularity in other countries. When consumed in capsule form as an herbal mix along with guarana and damiana, yerba mate has been shown to reduce bodyweight in overweight individuals. The herbal mix also increases a feeling of fullness for an extended period of time.
   
5. Dietary protein and leucine - Adequate protein intake is important to help maintain muscle tissue during dieting. Conserving muscle helps keep metabolic rate higher, thus resulting in more fat-burning during and after exercise. Protein also helps to maintain a feeling of fullness and to control sugar balance. An essential amino acid found in protein is leucine, one of the BCAAs (branched-chain amino acids).
   
6. Leucine - Leucine promotes protein synthesis and suppresses protein catabolism. In other words, leucine helps to build muscle and decrease muscle loss or wasting. In studies with mice fed a high-fat diet, increased dietary intake of leucine resulted in lower body mass, better sugar control and a positive cholesterol profile. This was due in part to an increased metabolic rate.
   
7. Soy - Soy is a high-quality non-animal protein source that helps to increase lean muscle mass in adults who do resistance training. In a recent study, subjects who consumed a soy protein drink or a soy protein bar had similar lean muscle mass gains. As mentioned previously, more muscle equates to more fat-burning, resulting in greater fat loss and weight loss. See Soy Protein: What is the Truth About Soy? for more information.
   
8. Whey and casein - Both whey protein and casein protein supplements have been shown to increase muscle gains in individuals who strength-train. However, in a 3-month study of active students who consumed both whey and casein, the whey protein group showed a lower body fat percentage and greater improvements in exercise performance.

So, there you have it. Another 8 dietary supplements to consider that can help you achieve your fat loss and weight loss goals.

Have a great day!

Sandy Huard, Women's Health Supply International

Weight Loss and Fat Loss Supplements

Many supplements available from the health and fitness industry and many natural foods have been shown to promote weight loss and fat loss. If you are one of those people that is not convinced that these products or foods work, than pick up the newly-released June 2008 edition of FitnessRx for Women magazine. Read on to see why.

In its "Supplement Edge" section, FitnessRx for Women profiles the most current research and findings for 15 of "the best weight-loss and fat-loss supplements." In today's post, we will discuss the first 7 of these 15 supplements, and tomorrow we will tackle the remaining eight.

So, if you want to lose weight and lose fat, consider including the following 7 supplements in your daily diet:

1. Bitter orange - It is added to supplements because of its appetite-suppressing qualities. In combination with green tea and guarana, it greatly augments calorie burn. When found in conjunction with caffeine, it increases physical endurance and fires up the fat-burning process.
   
2. Caffeine - As previously discussed in Caffeine and Energy Supplements: Some Advice, caffeine has been found to increase both endurance and performance in athletes. It also plays a role in increasing metabolism. In controlled studies, it has been shown to promote both weight loss and fat loss due to its incredible thermogenic and fat oxidation properties.
   
3. Calcium/Vitamin D - Studies have shown that increasing dietary intake of Calcium can result in weight and fat loss (particularly in the trunk region). Vitamin D, which helps to maintain adequate blood calcium levels, has been shown in one study to help women who are dieting lose more body fat.
   
4. CLA - As previously discussed in CLA and the Fight Against Fat and Cancer, CLA has been used for years by bodybuilders to help them achieve a lean body. A year long study of men and women who supplemented with CLA had a 7-9% lower fat mass than those that did not supplement with CLA. What is interesting is that the CLA alone was responsible for the lower fat mass, not other dietary and lifestyle changes.
   
5. Fish oil - In Keep Your High Fat Cravings At Bay, I discussed that consuming too few essential fatty acids (found in high quantities in fish oil) can cause overwhelming cravings for fat. A recent study has also shown that fish oil actually helps you burn fat as well, reducing body fat mass without any other changes to diet and calories consumed. For overweight people who diet, exercise and consume fish oil, research shows fat loss coupled with improvement to both cardiovascular and metabolic health.
   
6. Fiber - People who consume high amounts of dietary fiber are less likely to get fat because they tend to consume less calories overall. Glucomannan (GM) is a soluble fiber that has been shown to help obese and overweight people lose significant weight when taken at doses of 2-4 grams per day.
   
7. Forskolin - To date, studies have been performed on men only, however results do look very promising for women as well. Forskolin has been shown to decrease body fat percentage and overall fat mass, as well as increase bone mass and lean body mass in men.
   

Along with a good diet and exercise, incorporating some of these weight loss and fat loss supplements will help you to reach your ideal body weight that much faster!

Tomorrow, we'll look at green tea, hoodia, MCT oil, yerba mate, dietary protein and leucine, leucine, soy and whey and casein.

Have a healthy, fit and fulfilling day!

Sandy Huard, President, Women's Health Supply International

Type 2 Diabetes: Risks, Signs and Prevention

The prevalence of type 2 diabetes is on the rise. Research studies continue to show increases in the percentage of adults, as well as children who are contracting this disease. What are the risks? What are the signs and symptoms? Can you do anything to prevent yourself or your loved ones from developing type 2 diabetes? Let's find out.

Diabetes is a disease characterized by above normal levels of glucose in the blood. People who suffer from the disease are not able to effectively use the energy from food. The insulin that is produced by their bodies is not used appropriately to help convert glucose into usable energy. As blood levels of glucose rise, the cells of the body are starved of energy. Over the long term, a host of complications occur, such as heart disease, stroke, blindness, amputation and kidney disease.

The risks of developing type 2 diabetes include:

1. Being older and being overweight
   
2. A family history of the disease
3. Native American, African American, Hispanic or Asian American background
4. Gestational diabetes or having at least 1 baby born weighing greater than 9 lbs
5. Being inactive and exercising less than 3 times per week
6. High blood pressure or abnormal cholesterol levels
7. Having polycystic ovarian syndrome (PCOS)
8. Having a history of heart disease or of insulin resistance
   

Unfortunately, millions of people (over 6 million Americans included) have type 2 diabetes and don't even know it. Eventually, they seek medical attention when they are having heart trouble or blurred vision. Common symptoms include:

1. Increased thirst or hunger for no apparent reason
2. Need to urinate frequently, especially at night
3. Unexplained weight loss
4. Open sores that are not healing
5. Lack of energy and fatigue
6. Blurred vision as mentioned above

Diabetes is a long-term progressive disease that will be with you throughout your life. The complications mentioned previously can be delayed through proper medical treatment along with lifestyle changes, however "prevention" is the key. You can reduce your risk of developing type 2 diabetes by:

1. Losing weight (even 10 lbs if you weigh 200 lbs will help reduce the risk)
2. Exercising for a minimum of 30 minutes most days (walking, gardening, etc.)
3. Eating a healthy diet rich in fruit and vegetables and keeping saturated fat levels low.
   
4. Quitting smoking and reducing your intake of sodium (salt) and alcohol.
5. Taking your blood pressure or cholesterol-lowering medication as prescribed by your doctor.

The above recommendations also apply to you if you do develop type 2 diabetes. You should also take care of your feet and see your physician, eye care specialist and dentist on a regular basis. Consider adding yoga or meditation to your weekly regime to help manage any additional stress.

And of course, all of the recommendations apply to your loved ones. Be active and eat well as a family, supporting each other in the achievement of a healthy, fit and fulfilling life.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

Osteoporosis: Risks, Prevention and Management

One of the health risks that should concern you at any age is osteoporosis, a bone disease that puts you in danger of bone fracture, particularly of the hip, wrists and spine. What are the risk factors and what can you do to reduce your risk or manage the disease should it strike?

As mentioned, osteoporosis is a bone disease. It affects millions of women (and men), particularly women over the age of 50 whose ovarian function has decreased (perimenopause) or seized (menopause). During this time, estrogen levels drop, leaving your bones unprotected. This results in the loss of bone tissue and density, with an estimated 2-5% of bone tissue loss every year for the first 5-10 years following the onset of menopause.

Some of the key risk factors associated with the development of osteoporosis include:

1. Being over the age of 65.
2. Menopause before the age of 45.
3. Bone mineral density that is low.
4. A family history of fracture (particularly a mother who has suffered a hip fracture).
5. A tendency to fall more than normal.
6. Having had a compression fracture of the vertebral column.
7. Even a minimal fracture after the age of 40.
8. X-ray results that indicate increased risk by a physician.
9. Glucocorticoid therapy that has extended beyond 3 months.
10. Having a disease that prevents the body from properly absorbing nutrients (e.g. celiac disease)

Some of the minor risk factors include:

1. Small stature (a body weight less than 125 pounds) or a body weight 10% less than at 25 years of age.
2. Having rheumatoid arthritis or hyperthyroidism.
3. Low dietary intake of calcium. Too little calcium in your blood will cause your body to take calcium from your bones, further depleting bone supply.
4. Too much caffeine (more than 4 cups daily) or alcohol intake (more than 2 cups daily).
5. Smoking.

So, now you know the risks. What can you do to prevent or manage osteoporosis?

1. Stop smoking and drinking caffeine or alcohol in excess.
2. Increase your dietary intake of calcium and/or take a calcium supplement. A diet rich in calcium will result in excess calcium being "taken up" by the bones, thereby increasing bone supply.
3. Consume the recommended amount of Vitamin D because it is crucial for calcium absorption.
4. If you are postmenopausal, have your risk of osteoporosis assessed by your doctor.
5. Do strength-training (with weights) and weight-bearing exercise (e.g. walking) to increase your coordination, strength and balance (reducing your possibility of falling) and to help prevent further bone loss.

One final note about osteoporosis. It can strike at any age! So, if you are a young woman feeling that this article does not apply to you, take heed. Bone loss happens gradually over years, resulting in osteoporosis later on. So, start strength-training and weight-bearing exercise, make the dietary changes recommended above and "bank" as much calcium in your bones as possible.

Get out the weights or get your walking shoes on and go!

Sandy Huard, President, Women's Health Supply International

Anxiety and Sleep Disorders: The Facts

Lately, I've been having a lot of trouble sleeping. Last night, I tossed and turned from 3am - 6am, my mind racing about work, my business, my family, the future, and a host of other things. Because it is prevalent in my life currently (and in the lives of many other women), I thought that I would address anxiety and sleep disorders. Are they related? What are the facts? And what can you do to reduce anxiety and get a better night's sleep?

First, what is anxiety? Anxiety disorders include many illnesses that lead to an unusual and persistent amount of worry, fear and anxiety. Specifically, anxiety disorders include: generalized anxiety disorder, post-traumatic stress disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder and phobias. Anxiety is real and a serious illness that is treatable.

What are sleep disorders? Sleep disorders are characterized by abnormal sleep patterns that result in impairment of functioning (mental, emotional and/or physical).

An anxiety disorder can cause a sleep disorder and vice versa. People who have an anxiety disorder often have trouble sleeping. Sleep deprivation on the other hand, stimulates that area of the brain most associated with anxiety and depression.

If you have an anxiety or sleep disorder, what should you do? First off, consult your physician. Together, you will need to determine which is the primary illness. You may be having trouble sleeping, however the underlying issue could be an anxiety disorder. The reverse could also be true.

Treatment options for anxiety disorders involve cognitive-behavior therapy, relaxation techniques and medication, or some combination of the above. As for sleep disorders, treatment entails cognitive-behavior therapy in conjunction with sleep medication.

For the occasional sleepless night or bout of anxiety, include the following:

1. Meditation
2. Exercise
3. Practicing yoga
   
4. Playing soft music
5. Not watching the clock
   
6. Prioritizing daily tasks
7. Establishing a regular bedtime routine
8. Keeping your bedroom dark, quiet and cool
   
9. Using your bedroom for sleeping only
10. Taking an occasional anxiety/stress or sleep remedy

If the problem persists, see your doctor.

Well, I am going to take some of the advice above, starting with no clock watching and more exercise!

Have a great weekend and get a good night's rest.

Until next week,

Sandy Huard, President, Women's Health Supply International

Heart Health: Risks and Prescription for a Healthy Heart

In developed countries, heart disease is the leading cause of death in women over the age of 55. How do you know if you are at risk? And what can you do to keep your 'ticker' healthy before heart disease strikes?

You are at higher risk of developing heart disease when you:

1. Reach menopause. It is believed that the decrease in estrogen is the cause, however hormone replacement therapy is no longer recommended to reduce the risk of heart disease. Certain hormones (estrogen with progestin) actually have been found to increase the risk of heart disease, blood clots and stroke in some women, as well as increasing the risk of breast cancer.
2. Have high blood pressure. Your heart has to pump harder and your blood vessel walls become damaged making them more susceptible to getting clogged with plaque.
3. Have high cholesterol. Too much cholesterol can block arteries.
   
4. Have diabetes. High blood sugar can damage your arteries, making them prone to plaque development.
   
5. Smoke. If you smoke and take the pill, you are at even greater risk than if you smoke exclusively.
   
6. Don't exercise. The risk of developing heart disease for inactive women is twice as high than for active women.
   
7. Are overweight. The greater the excess weight, the greater your risk of developing heart disease.
   
8. Have a family history of heart disease that was diagnosed before the age of 55.
   
9. Have a certain race or socio-economic profile. Black and South Asian women, and women with lower levels of education and income are at higher risk.
   

So, now that you know the risks, what can you do to keep your heart healthy? Well, from the list above, there are a few things you can't do much about, like reaching menopause. However, you can do the following:

1. Exercise regularly, ensuring that your heart is pumping in its "training zone". The heart is a muscle that needs to be worked to remain healthy, just like all your other muscles.
2. Lose excess weight and maintain your ideal weight range throughout your lifetime if at all possible. Even a 10% drop in weight will reap huge benefits for you and your heart. Your energy level and vitality will also increase as a result.
   
3. Quit smoking. Not only will your heart and circulatory system reap the benefits, but your lung capacity will increase and your risk of developing certain related cancers will decrease (e.g. lung and throat cancers).
4. Reduce your cholesterol levels by decreasing your intake of saturated fats (e.g. butter, meat and whole milk) and eliminating trans fats completely from your diet (e.g. certain margarines and products made from shortening). Eat a diet high in soluble fiber (e.g., oatmeal, fruit, vegetables, beats, barley). You may also require cholesterol-lowering drugs as prescribed by your physician.
5. Keep your stress levels low and spend time in leisure activities that help to reduce stress. Maintain a balanced life that includes time for you to focus on your needs exclusively. Consider meditation as a daily practice as it reduces stress levels considerably. It is also a prescription for longevity. Long-term meditation results in a lower biological age for many.
   
6. See your doctor regularly to have your blood pressure and cholesterol levels checked. Many potential problems, if caught early, can be eliminated before they do irreparable damage.
   

One of my favorite heart-healthy recommendations is to laugh! And laugh! And laugh ... a lot! So, be happy - your heart will thank you.

Talk to you all tomorrow.

Sandy Huard, President, Women's Health Supply International

Interesting Article About Aging and Longevity

Today, I ran across an article in a great health and fitness blog that focused on an important point that I made in last Thursday's article about Aging: Effects and What You Can Do. Specifically, I asserted that consuming fewer calories throughout your life (actually maintaining a slight caloric deficit daily) is a recipe for reaching the age of 100 years.

Take a look at the article entitled Less Food For More Life, as well as the other interesting articles found at this blog.

I'm back tomorrow with a longer post about your health, fitness and wellness.

Until then, have a great remainder of the day!

Sandy Huard, President, Women's Health Supply International

Aging: Effects and What You Can Do

Theories and effects of aging on the body continue to be well-documented in gerontological studies. Many anti-aging drugs and products are marketed vigorously to individuals to "ward off" the so-called "inevitability" of aging. Well, is it really inevitable? Do we have to age in a predictable way? Let's look closely at the effects of aging and what you can do to age more slowly and more healthfully.

First off, what do gerontologists theorize about the aging process? They categorize aging into two sets of theories:

1. We are just "programmed" to age in a predictable manner according to a certain preset timeline. In this case, our bodies age according to our gene make-up, or our changing hormones, or our declining immune systems.
   
2. We age over time due to "errors" that occur as a result of the environmental damage that results from a host of factors, like free radical damage and general wear and tear.

The effects of aging on the body are numerous. They include aging of the body's systems, including:

1. The heart and arteries - the heart muscle thickens resulting in a lower pumping rate and the arteries lose elasticity causing the heart muscle to work harder
   
2. The kidney and bladder - the kidneys do not clear waste as well and the bladder's capacity decreases, perhaps leading to incontinence
   
3. The muscles and bones - muscle tone decreases and bones lose density over time
   
4. Sight and hearing - seeing fine details may be more difficult and the ability to hear high frequencies decreases
   
5. The immune system - the T cells that fight infection are replaced more slowly and their function decreases
   
6. The brain and lungs - there may be a reduction in the connections between neurons in the brain and lung capacity decreases
   
7. The body's fat location - fat moves deeper into the body around vital organs
   

So, all this sounds daunting, right? What can you do to combat most of these effects and age more slowly and healthfully?

1. Eat plenty of foods rich in antioxidants (like blueberries) or take vitamins (like Vitamin E) that are known for their antioxidant qualities to fight free radical damage.
   
2. Limit the amount of bone and muscle loss that occurs by exercising regularly, especially strength-training exercises (at least 3 times per week), and consider supplements such as bone formulas.
   
3. Protect your heart and circulatory system by keeping your saturated fat intake low (resulting in lower cholesterol levels), have your cholesterol checked regularly, and consider heart-healthy supplements like CoQ10.
   
4. Keep your heart, circulatory system and lungs in good working order with regular cardio workouts (power-walking is a great daily exercise and not hard on the joints).
5. Give your immune system a boost by eating healthfully, getting plenty of sleep, keeping anxiety and stress levels low and fighting colds and flu with appropriate remedies and rest.
6. Keep your brain sharp by doing crosswords and memory games (like the popular Sodoku), daily meditation (30 minutes morning and night), or take memory support supplements as recommended or required.

Other valuable recommendations:

1. Since appetite levels tend to change and the nutrients in our food chain are decreasing considerably over time, take a daily multivitamin for improved health and well being.
2. Wear protective clothing (long sleeves, large brimmed hats, etc.) and sunscreen (also apply to the ears, under the eyes and the lips) to protect against the damaging effects of the sun on your skin.
3. Give up smoking because it dehydrates your skin and causes wrinkling and potentially can lead to cancer.
4. Apply nutrient-rich anti-aging skin formulas and creams and consider taking longevity formulas.
   
5. Maintain a calorie-restricted diet and a healthy weight. This is one of the keys to living past 100 years of age. In fact, centenarians are typically people that have maintained a healthy smaller body size their entire lives. But, it's never too late to start.

So, start implementing the recommendations above and live a long and healthy life. You know you deserve it!

Sandy Huard, President, Women's Health Supply International

Menopause: Coping with the Symptoms

Menopause marks the end of menstruation. During the transitionary period both leading up to and following the last period, women enter perimenopause. Throughout this time, which typically begins in a woman's late 40's, the ovaries no longer respond predictably to the brain hormones that are released during the menstrual cycle. The ovaries fail to produce an egg each and every month, resulting in irregular periods and sometimes lighter or heavier bleeding and shorter cycles. Ultimately, the ovaries fail to produce an egg and menstruation ceases.

It is during the perimenopausal time period that blood hormone levels change and women have to contend with a host of symptoms. Now, these symptoms range in severity and do not affect all women equally. In fact, most women only experience a few of them, primarily hot flashes. But how do women cope with all this change? And what are the other symptoms exactly?

So, here they are. The symptoms of menopause include:

1. Backaches
2. Fatigue
3. Insomnia
4. Mood changes
5. Memory lapses
6. Headaches and hot flashes
7. Hair becomes thin and dull
8. Teeth loosen and gums recede
9. Breasts droop and flatten
10. Nipples become smaller and flatter
11. Risk of cardiovascular disease increases
12. Skin becomes drier and rougher
13. Abdomen loses some muscle tone
14. Incontinence may occur
15. Bone mass decreases and bones become more brittle
16. Vaginal changes (dryness, itching, shrinking)
17. Body hair thickens and darkens

Looking at the above list, you can see that proper diet and exercise, especially strength-training, can help cope with the 2 most severe symptoms (11 and 15), which can lead to heart attack and osteoporosis. A healthful lifestyle of regular diet and exercise also may tackle many of the other symptoms including backaches, fatigue, insomnia, mood changes, breast drooping and loss of abdominal tone.

Meditation is perfect for increasing brain function and improving memory, while several vitamins and dietary supplements can deal with insomnia, hot flashes, mood changes, memory lapses, thinning and dulling hair, risk of cardiovascular disease, dry and rough skin, and decreasing bone mass.

If you are contending with some or many of the symptoms of menopause, know that you are not alone. There are several resources online to help you understand and deal with the plethora of changes in your body. Deal with them and emerge into the next stage of your life with vigor and abandon!

Take care of yourselves and share some of your challenges with us when you can.

Sandy Huard, President, Women's Health Supply International

Strength Training: Beautiful Glutes, Thighs and Calves!

To build a balanced physique, your strength training efforts need to focus on both the frontal and the rear physique. So far, we have examined exercises for the entire frontal physique. Now, we will be completing the rear physique with exercises targeting the glutes, the rear thighs and the calves. We left off our discussion with the triceps.

In Know Your Muscles, I explained the whole concept of understanding your anatomy so that you are able to build full-body strength training routines that target every important muscle group. The result is a beautiful, sculpted physique and a fat-burning engine (even at rest)! So, let's go.

Exercises that target the gluteus medius include:

1. Seated machine abduction, and
   
2. Cable single-leg abduction

Those targeting the gluteus maximus include:

1. Barbell and dumbbell squats
2. 45-degree leg press and horizontal leg press
3. Cable single-leg kickbacks, and
4. Butt blaster machine

Building your rear thighs (hamstrings) should involve exercises such as the following:

1. Prone machine leg curls and seated leg curls
2. Single-leg machine curls
3. Dumbbell prone leg curls
4. Stiff-leg deadlifts, and
   
5. Goodmornings

Now, to complete the rear body, let's look at the calves. For the gastrocnemius muscle do any of the following exercises:

1. Standing machine and standing dumbbell calf raises
2. Standing bodyweight and standing single-leg calf raises, and
   
3. Leg press machine calf raises

Finishing off the calves with these exercises that target the soleus muscle:

1. Seated machine calf raises, and
   
2. Seated barbell calf raises

That's it. We are done with your body. You've now got a plethora of exercises to choose from to target your entire body, yielding a fat-burning engine and resulting in a gorgeous, lean physique. Again, if you want any of these exercises explained to you in more detail, just comment to this post.

Some of our future strength-training posts will involve building some great routines for you to show you just how easy it can be!

Have a fantastic weekend!

Healthy. Fit. Living Fully. for life

Sandy Huard, President, Women's Health Supply International

Vitamin E: Good for Your Heart?

Vitamin E is best known as an antioxidant that fights free radical damage. But is vitamin E really good for your heart? Let's try to make some sense of the current "confusing" research and the link between vitamin E and your heart.

The journal Circulation, published by the American Heart Association recently reported that vitamin E can reduce the risk of blood clots. In a study of over 40,000 women who were studied for a period of 10 years, supplementation with vitamin E resulted in a decreased incidence of the formation of blood clots. This was especially true for women who had a history of developing blood clots, a serious life-threatening condition.

For athletes or people who exercise, vitamin E has also been shown to reduce oxidative stress in the body, resulting in less damage to muscles. The benefit is less muscle soreness and less recovery time, great news for people who strength train and for bodybuilders.

Here is where the vitamin E research gets a little confusing. A 10-year study of over 9,000 Americans at risk of developing heart disease found that people who took 400 international units of vitamin E daily did not show a reduced risk of heart attack. In fact, those who supplemented with vitamin E actually were at higher risk.

So, what's the verdict? Should you or should you not supplement with Vitamin E? Well, if you are at risk of heart disease or blood clotting, loading up on vitamin E for its heart-healthy benefits appears not to be the correct course of action. Consult with your physician first.

Now, if you have a healthy heart and a healthy circulatory system, vitamin E supplementation may be right for you, especially if you exercise regularly. There is a ton of research showing the positive effects of taking a vitamin E supplement. A great resource can be found at Vitamin & Herb University. There, you'll find everything you need to know about vitamin E and summaries of all of the current research.

That's it for now. Talk to you tomorrow.

Sandy Huard, President, Women's Health Supply International

Strength Training: Work Your Triceps

Continuing with our series Know Your Muscles, we will now look at another group of muscles of the rear physique, the triceps. We left off our examination of the rear body muscles with exercises that focused on Building a Beautiful and Sculpted Back.

There are several strength-training exercises that target this muscle group, including:

1. Close-grip bench presses
2. Lying curl bar extensions
3. Seated overhead barbell extensions
4. Single-arm dumbbell extensions
5. Dumbbell kickbacks
6. Cable pushdowns
7. Reverse-grip cable pushdowns, and
8. Machine triceps extensions
   

Completing the back of the arm, let's look next at exercises that target the forearm extensors:

1. Reverse wrist curls
2. Reverse barbell curls, and
3. Rope wrist roller
   

And finally, the infraspinatus (the only visible muscle that is part of the critical rotator cuff). Key strength-training exercises include:

1. External dumbbell shoulder rotation
2. External cable shoulder rotation
   

For a good triceps workout, checkout out the article Working Those Triceps for Beautiful Arms.

Want help with any of these exercises? Then respond to this post with a comment. I'll be happy to explain any of the exercises to you, including giving you tips on proper form and technique.

That's it for now. Tomorrow we will look at Vitamin E, the recent research and the implications for Vitamin E supplementation.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Supplements: The Facts About Folic Acid

Most of you probably are aware that folic acid supplements are highly recommended for pregnant women, but did you know that folic acid is also recommended for people who suffer from depression and hormonal imbalances too? Sounds great, but what are some of the other recommendations regarding folic acid supplementation? Read on to find out.

Folate is a B vitamin (the synthetic form is folic acid) that has been found to protect against birth defects, in particular spina bifida. It is advised that women who are trying to get pregnant and those who are pregnant or breastfeeding consume a folic acid supplement. Interestingly enough, folic acid supplementation has also been found to help prevent pregnancy amnesia.

People who are at risk of stroke can see their risk drop by an estimated 18% by taking a folic acid supplement. Further, when taken at higher doses, folic acid has been shown to help reduce symptoms of depression and regulate hormonal imbalances, acting as a natural alternative to estrogen supplementation.

Finally, folic acid supplementation can help prevent memory loss in seniors who have sufficient quantities of vitamin B12 in their bodies.

All this sounds great, but is there a potential downside? Yes there is. For individuals with leukemia, arthritis or blocked arteries, consumption of foods fortified with folic acid can lead to certain amounts of folic acid remaining in the blood stream. This unmetabolized folic acid can cause complications for sufferers of these diseases/ailments.

Another word of caution. Research has shown that folic acid supplementation may help to ward off cancer in healthy individuals (which is great), but the opposite effect is believed to occur in people who already have cancer. In the latter case, folic acid may actually accelerate the growth of cancerous cells.

So, if you are pregnant, breastfeeding or trying to get pregnant, take your folic acid supplement as directed by your physician. At risk of a stroke? Looking for a natural estrogen replacement therapy? Depressed? Experiencing some memory difficulties, but otherwise a healthy senior? Talk to your doctor about supplementation with folic acid.

Have a great weekend!

Healthy. Fit. Living Fully.
Sandy Huard, President, Women's Health Supply International

Strength-Training: A Beautiful Sculpted Back is Possible!

Building your rear physique is the next stage in our strength-training series entitled: Know Your Muscles. Up until now, we've completed the frontal physique. For today, let's talk about exercises that will assist us in building a beautiful and sculpted back - great for summer tank tops!

Let's look at the lats (latissimus dorsi) and the traps (trapezius) first, followed by the rear shoulders (deltoids) and the lower back (erectors). We will also include the supporting muscles of the lats, the teres major.

Working first the lats and the supporting muscles (the teres major), some key strength-training exercises that target this region include:

1. Chin-ups and pull-ups
2. Wide-grip, closed-grip and curl-grip pulldowns
3. Seated cable rows and seated machine rows
4. Dumbbell and barbell bent-over rows
5. Straight-arm pullovers

Next are the traps. Some of the best strength-training exercises for the traps are:

1. Barbell, dumbbell and machine shrugs
2. Upright rows
3. Straight bar pulldowns.

Targeting the rear deltoids (shoulders) is possible with the following exercises:

1. Bent-over lateral raises
2. Cable rear lateral raises
3. Pec deck machine rear laterals

And finally, there is the lower back (erectors). Here, you want to target with these exercises:

1. Weighted hyperextensions and hyperextension machine
2. Good Mornings
3. Prone floor and ball back extensions
4. Barbell and stiff-leg deadlifts

So that's it. The final posts will look at the triceps, the visible muscles of the rotator cuff (infraspinatus), the forearm extensors, the buttocks (gluteus), the rear thighs (hamstrings) and the calves (gastrocnemius and soleus).

After that, you will be able to build any number of workouts from the many exercises I've provided in my various strength-training posts. Reply to this post if you need information about any of the exercises mentioned above.

Take care,

Healthy. Fit. Living Fully.
Sandy Huard, President, Women's Health Supply International

Soy Protein: What is the Truth About Soy?

If you haven't heard much about the benefits of soy protein, you could be missing out. Now, if you eat soy regularly, do you know that soy has a potential downside too? In fact, there are risks associated with eating soy. So, here are the straight goods, both good and bad, about soy protein.

First off, let's talk about the benefits of consuming soy protein. Eat soy because:

1. It has been shown to significantly reduce LDL cholesterol levels (the bad cholesterol).
2. It has a beneficial effect on heart health.
3. It has been linked to improved prostate health.
4. It can help reduce menopausal symptoms.
5. It helps maintain muscle mass, which is critical for bodybuilders.
6. It has recently been linked to increased bone mass and reduced bone fracture in older women.

How about that for some great benefits? And for most vegetarians, soy protein is a staple. As for non-vegetarians who consume meat, fish and poultry, maybe not so much. Before making a recommendation on how much soy you should consume, let's turn to the risks of eating soy protein.

Although there is still debate on the matter, studies have shown that the primary risk for women who consume high amounts of soy is an increased risk of developing breast cancer. This is especially true for women who are in high risk groups already. The culprit? The plant-based estrogens called isoflavones found in soy are believed to play a role. No doubt there will be further research because some claim that these isoflavones in fact reduce your cancer risk.

Suffice to say, that if you are a vegetarian, ensure that you do not solely consume soy daily. Instead, eat other high-protein food sources in your diet, such as chickpeas, beans and lentils. If you are a non-vegetarian, by all means add soy to your diet because of the many benefits mentioned above. Finally, if you are at high risk of developing breast cancer, avoid soy and talk to your doctor if you have concerns.

One further note: Flaxseeds are a great alternative for anyone who doesn't eat soy. Also consider a soy protein supplement, especially if you strength-train. It'll help you build muscle and get lean.

So that's it. Check out some of the great soy recipes online. When prepared properly, soy is delicious!

Until tomorrow,

Sandy Huard, Women's Health Supply International

Supplements for Women: Iron, Potassium and Calcium

Supplements like iron, potassium and calcium are often a necessity for women whose diet may be deficient in any one or more of these minerals. Although it is always best to consume a diet rich in all of the essential vitamins and minerals, this is often not possible.

Let's talk about natural sources of iron, potassium and calcium and some of the do's and dont's associated with consumption, followed by some recommendations regarding supplements.

First up is iron. Iron carries oxygen to the body, aids in immune function and cognitive development, metabolizes energy and regulates body temperature.

Iron is mostly conserved and used daily. Women have a more difficult time storing iron than men and menstruating women lose some iron each month.

Heme iron (in animal products) is better absorbed by the body than non-heme iron (in plant products). The best heme iron sources are red meat (beware the high saturated fat content), poultry and fish. Some non-heme iron sources include dates, artichokes, beans, spinach, broccoli and lima beans.

Here is an iron don't: do not eat iron-rich foods with caffeinated beverages (cola, coffee, tea), red wine, bran or calcium-rich foods because they all inhibit the absorption of iron. So, no beef chili with cheese on top folks.

What about potassium? Potassium helps reduce the risk of hypertension, is involved in sending nerve impulses and releasing energy from food.

Sources of potassium include baked potatoes with the skin, bananas, avocados, cooked artichokes, raisins, orange/prune/tomato juices, dried prunes, lima beans and acorn squash.

Here is a potassium don't: do not eat a potassium-rich meal with green or black tea as they partially inhibit the absorption. Also, if you take aspirin (low-dose ASA) for a heart condition, or you take non-steroidal anti-inflammatory drugs for arthritis, don't take these drugs with your potassium-rich meal either.

Now for calcium. Calcium is critical for the maintenance of healthy bones and teeth, especially important for post-menopausal women.

Dairy products are rich in calcium as are sardines or salmon (canned with the bones), fortified orange juice, almonds, broccoli, molasses and sesame seeds.

A calcium don't: don't expect a great calcium boost from foods containing both calcium and oxalic acid because when found together in the same food, they inhibit absorption. Spinach and rhubarb are examples. By all means eat these two great foods, just get your calcium from yogurt or milk or some similar food.

Here is a "do" for minerals in general: do consume them with vitamin C (foods like tomatoes, red peppers, oranges, etc.) as it aids absorption.

Now for some recommendations regarding taking iron, potassium or calcium supplements.

Do not take an iron supplement if you are post-menopausal as too much iron is not a good thing. Do take supplements for any of these minerals if you just don't eat much if any of the foods mentioned above. Also, many vegetarians do not absorb enough iron because they eat non-heme sources from plants. As mentioned previously, calcium is an important mineral for post-menopausal women who are at risk of osteoporosis.

Finally, a multi-vitamin is always a great idea, especially for women who are trying to lose weight and are limiting calories as a result.

I am off to a conference in Atlanta and I will be back on Monday. Until then, have a great weekend!

Sandy Huard, President, Women's Health Supply International

Caffeine and Energy Supplements: Some Advice

Need a jolt of caffeine to rev up your engine in the morning or throughout the day? Here is some of the latest research, including both the pros and cons of drinking coffee.

Now if you love colas, this article is not for you. You already know that cola is not good for you or neutral at best. Coffee lovers and people with low energy who don't drink coffee, read on.

First the good news about coffee. According to a recent study in the International Journal of Cancer, women who drank 3 or more cups of coffee per day were 50% less likely to develop colon cancer than non-drinkers. Coffee may also cut the risk of other cancers as well, including liver and rectal cancer. It can also slow brain cell loss in elderly women.

Caffeine has also been shown to make athletes run farther and cycle faster. Runners and cyclists who consume about 1 cup of coffee one hour prior to exercise improve both endurance and performance according to the American College of Sports Medicine.

Another very recent (but small study) by the University of Georgia in Athens has shown that 2 cups of coffee consumed prior to workout can cut post-workout muscular pain by almost 50%. Interesting findings. Calls for more research, right?

Now for the not so good news. Too much coffee (4-7 cups a day) can raise cortisol levels. Now cortisol is a stress hormone that promotes fat storage, breaks down muscle tissue and increases blood pressure - not a good thing for anyone, especially body builders.

If you have a gene that causes caffeine to linger in your bloodstream for a long time, you could also be at higher risk for heart disease according to researchers at the University of Toronto. You can't know for sure if you have this gene, so drink coffee in moderation and take cues from your body (if your heart is racing, that's not a good sign).

Don't like coffee? Try some of the energy supplements at our store or one of our energy drinks to improve your endurance and your performance, and to boost your energy levels when needed. This will result in improved concentration and better focusing ability as well.

As for me, I love coffee, so I'll grab a great cup of java (tomorrow morning of course). You decide if coffee, energy supplements or energy drinks work best for you.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Strength-training Exercises: Beautiful Arms and Thighs

As promised in Know Your Muscles, I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest, the abdominals and the front shoulders, now its time for the upper arms (the biceps) and the thighs (quadriceps).

Some exercises that work the biceps include:

1. Barbell curls
2. Dumbbell curls
3. Preacher curls
4. Concentration curls
5. Cable curls

Exercises that work the quadriceps include:

1. Barbell squats
2. Front squats
3. Smith machine squats
4. Leg extensions
5. 45-degree leg press
6. Horizontal leg press
7. Hack squats
8. Lunges

Finishing up with the supporting muscle groups of the frontal physique, we have the forearms (flexors and extensors), the sides of the waist (obliques), the inner thighs (adductors) and the shin muscles (tibialis). Sample exercises are as follows:

Forearms:

1. Dumbbell wrist curls
2. Barbell wrist curls

Obliques:

1. Side bends
2. Dumbbell side bends
3. Broomstick twists
4. Bicycle crunches
5. Twisting crunches
6. Trunk twists

Hip Adductors:

1. Seated adduction machine
   
2. Cable single-leg adduction

Tibialis anterior (shin):

1. Ankle dorsiflexion
2. Band ankle dorsiflexion

Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.

Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes, hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!

Have a great day!

Sandy Huard, President, Women's Health Supply International

Healthy and Fit Over 40 - Grab a Magazine Geared to You

Hi Everyone,

Well, it's been 1 full month since I last posted. I've got a great excuse -- I have just returned from over 3 weeks away in South Africa, where it was sunny, warm and beautiful almost every single day. The safari was amazing, the nature reserve we visited was fantastic, and the time we spent in beautiful Cape Town was just great! I'm hoping to have a moment to share some pics with you in a subsequent post and maybe some video, who knows?

For today, I wanted to talk about magazines that focus on the health, fitness, beauty and wellness issues affecting women over 40. I am currently reading the April 2008 edition of the magazine "More", which has the tagline, "Canada's Magazine Celebrating Women Over 40." I have been reading this magazine for several months now out of interest and to learn about issues affecting other women in my age group.

Every month, a stunning woman over 40 is on the cover and all of the women who are profiled are over 40 as well. This I like very much. On the one hand, we can aspire to age gracefully and beautifully, while on the other hand we can see everyday women with all of their imperfections celebrating who they have become and how they are growing each and every day.

This month's cover of More Magazine is 62-year old Helen Mirren, a wonderful, sophisticated and extremely talented actress. Last month, it was Vanessa Williams (44 years old). Previous months included Jodie Foster and Diana Krall, among many others. One thing that has struck me about all of these women is the way they talk about this time in their lives. It is truly inspiring!

So, whenever you are looking for inspiration on how to stay healthy, fit and live life to the fullest, do yourself a favor and pick up one of these magazines.

On Monday, we'll start back on our regular schedule of daily health, fitness and wellness blog posts, so get your running shoes on and your dumbbells out, because vacation is officially over! Have a great weekend!

Sandy Huard, President
Women's Health Supply International

Study: Being Overweight Can Hurt Your Career

According to a recent study by Detroit's Wayne State University reported by Reuters News Agency a few days ago, Being Overweight Can Hurt Your Career. Thanks for that. Now what?

Now, when I read this article this morning, my first reaction was one of anger. I don't get angry often, but I am increasingly becoming more outraged by studies such as this one (maybe not the study itself, but the way it is reported). In another post I made last month, I discussed another article with the headline Obesity Now a Lifestyle Choice for Americans. This one also made me angry.

I'll quote directly from the Reuters article here: "Some of the basic stereotypes associated with being overweight include laziness, sloppiness, untidiness and lack of self-discipline and control. Overweight people are also regularly labelled as having increased health problems, which is an issue often considered cumbersome by organizations", said Cort Rudolph one of the researchers. Cumbersome? Hmmmm.

Now, from the race for the Democratic Nominee for President in the U.S., we can see some really historic things happening - either a woman or a black man will get the nomination. What this shows me is that stereotypes related to women and black men may be on the decline, or at least I hope so. But why do we continue to allow discrimination against overweight or obese people, disabled individuals, older workers, women who are coming off of a maternity leave, etc?

My only hope is that studies like the Wayne State University study will result in policy changes at organizations, specifically in the hiring process. Weight-based discrimination, like other forms of discrimination, is just not acceptable.

What would be even better than carrying on studies such as this one? How about money for nutritional education in schools across the board? More extracurricular activities in schools that have incentives associated with them? Ridding our schools of all the ridiculous choices of foods and drinks? Providing workers with free club memberships on-site at their workplaces? Ridding our food chain of all of the poisons within it instead of caving in to lobbyists? Allowing workers to have life-work balance in all organizations? And so on.

My advice to you who are struggling to lose weight is to "just ignore" these types of studies and go for your dreams! Do your best to eat well, exercise and be a great role model for your friends and families. And if you want to do something on the political side, lobby for change.

Well, I am off to South Africa on a 3-week vacation. In the meantime, have a great day and a fabulous March break with your kids if you have them. Spring is just around the corner here in North-America, which is just great!

'Healthy. Fit. Living Fully.'
Sandy Huard, President, Women's Health Supply International

A Sample 1,800 Calorie Diet to Help You Lose Weight

I thought I might design a typical and healthy 1,800 calorie daily diet plan for some of you that are dieting and having trouble with your calorie counting and your meal planning. So here we go...

Breakfast

1. Two boiled eggs = 150 calories
2. One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
   
3. One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
   
4. One cup of coffee = 5 calories
5. Water = 0 calories

Total (breakfast) = 350 calories

Mid-Morning Snack

1. One medium apple = 81 calories
2. One low-fat yogurt = 50 calories
3. Water = 0 calories
   

Total (mid-morning snack) = 111 calories

Lunch

1. Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
   
2. 1 tbsp olive oil with vinegar = 119
   
3. 1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
4. Water = 0 calories
   

Total (lunch) = 362 calories

Mid-Afternoon Snack

1. Raw almonds (1/8th of a cup or about 12) = 100 calories
2. Cup of coffee = 5 calories
3. Water = 0 calories
   

Total (mid-afternoon snack) = 105 calories

Dinner

1. 4 oz broiled salmon with lemon = 349 + 22 = 371 calories
2. 1 cup of cooked wild rice = 166 calories
3. 1 cup of steamed asparagus = 31 calories
4. 1 cup of boiled or baked yams = 158 calories
5. Water = 0 calories
   

Total (dinner) = 726 calories

After Dinner Snack = 126 calories remaining

Choose from:

1. Berries with low-fat yogurt
   
2. Bowl of instant unsweetened oatmeal with Splenda
   
3. 2oz of chocolate

So, there you have it - approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you'll lose weight that much faster. Don't go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.

Take your multivitamin religiously too! You have calcium needs and other vitamin and mineral needs that are just not met during dieting (or in the typical person's diet as a matter of fact).

Eat and enjoy your food! You deserve it.

Healthy. Fit. Living Fully.

Sandy Huard, President, Women's Health Supply International

A Recipe For Beautiful Shoulders!

Tonight, I'm going to share strength-training exercises that will help you build nice rounded shoulders, which will enhance and provide great proportion to your frontal physique. As discussed in my post A Lesson in Anatomy - Know Your Muscles, I am providing you with many exercises to work all of the major and supporting muscle groups of the body.

Over a series of posts, you will have everything you need to build many different strength-training routines, adding variety to your workouts and yielding quick strength gains as a result. So far, we've looked at the chest and the abs, so let's move on.

The front shoulders are called the deltoids. Exercises for the "front deltoids" include:

1. Barbell shoulder press
2. Dumbbell shoulder press
3. Twisting dumbbell press
4. Machine shoulder press
5. Front dumbbell raises

Exercises for the side deltoids include:

1. Dumbbell lateral raises
2. Cable lateral raises
3. Machine lateral raises

Between the neck and the shoulders are the upper trapezius muscles. Exercises that work the upper traps include:

1. Barbell shrugs
2. Dumbbell shrugs
3. Machine shrugs
4. Upright rows
5. Straight bar pulldowns

While we are at it, let's finish off from the shoulder to the neck with the frontal neck muscle, the sternocleidomastoid (SCM). Exercises that work this supporting muscle are:

1. Weighted neck flexion
2. Neck machine flexion

Many people have neck-shoulder pain because of weakness in some of the muscles mentioned above or from injury or tightness. Keep the weight manageable and consider massage as an integral part of your strength-training regime.

The name of each of the above exercises describes the exercise itself. However, if you are new to strength-training or are not quite sure how to perform any of the exercises above, then comment on this post. I will gladly describe the exercises in detail.

Have a great night!

Sandy Huard, President, Women's Health Supply International

10 Health and Nutrition Facts You Should Know!

Here are 10 important "health and nutrition" headlines from the February 2008 issue of Fitness Rx:

1. Fish Oil Cuts Stroke Risk in Women - fish oil prevents blood clots, thins the blood, lowers blood cholesterol and improves blood sugar regulation.
   
2. Green Tea Supplement Prevents Colds and Flu - a study of a product called Immune Guard, which contains compounds from green tea extract was shown to reduce the length of cold and flu symptoms by 36%.
   
3. Green Tea Prevents Bone Loss in Older Women - a recent Australian study showed that older women who drank green tea were better able to maintain bone density in the hip than were women who did not drink green tea.
   
4. Exercises That Build Bone - The best exercises at building bone are high impact or weight-bearing (involving rapid changes in direction) recreational sports, weight training and plyometrics (bounce exercises like skipping rope).
   
5. Yogurt Prevents Weight Gain - Although still a matter of debate, calcium-rich foods are thought to control appetite and yogurt is believed to impede the absorption of nutrients/calories into the bloodstream.
   
6. Probiotics Increase Good Cholesterol - German researchers found that women who consumed probiotics yogurt containing L. acidophilus had a 10% increase in good (HDL) cholesterol. HDL cholesterol protects blood vessels from disease.
   
7. Whole Grain Consumption and Body Fat - According to British researchers, there was no relationship found between consumption of whole grains and overall body fat. However, people who don't consume whole grains are twice as likely to be obese than are those who consume more than 16g per day. That's because whole grains are fiber-rich and filling and thus reduce overall daily consumption of calories.
   
8. Calories Rather Than Carbohydrates Promote Obesity - A study by a well-known fat loss guru showed that overweight people actually eat fewer carbohydrates but consume more calories than thin people. Consuming complex carbohydrates will help control your appetite and help you to lose weight.
   
9. Glycemic Index and Load Not Linked to Diabetes - British researchers over a 13 year study found no relationship between glycemic index and glycemic load and the incidence of diabetes. In fact, they found that people who consumed more carbohydrates (higher glycemic load meals - I assume complex carbohydrates here), were at a reduced risk of diabetes.
   
10. High Fructose Sweeteners Promote Heart Disease - The sweeteners found in your favorite cola are made up of high fructose corn syrup (HFCS), which is also added to many breakfast cereals as well. HFCS increases LDL (bad) cholesterol that can lead to heart disease, as well as obesity.
    

If you haven't yet gotten a subscription to FitnessRx, I highly recommend it.

Have a great night!

Sandy Huard, President, Women's Health Supply International