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

Foods That Prevent Cancer

I ran across a great article today that gives you some recommendations regarding the foods to eat and the foods to avoid in the fight against cancer.

In a nutshell, some of the best cancer-fighters are:

1. Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts, bok choy, kale)
2. Foods that contain folate such as liver, spinach, beans, broccoli, oranges, lettuce, avocado, and asparagus
3. Onions, chives, leeks and garlic
4. Carrots
5. Certain types of mushrooms such as Shitake, maitake, and reishi
6. Fruits, including grapefruits, papayas, raspberries, blueberries and strawberries
7. Tomatoes
8. Selenium, a mineral found in brazil nuts, sunflower seeds and fish

Now for the bad guys:

1. Processed meat such as bacon, sausages, salami, ham and corned beef
2. Foods processed with salt (or salty foods), such as some breakfast cereals and breads
3. Sugary drinks and high calorie foods that can lead to obesity and therefore cancer

Reduce your risk of cancer by:

1. Eating lots of fruits and vegetables
2. Drinking lots of pure water and other healthy liquids like green tea
3. Starting as early as possible
4. Taking good quality food supplements because the vitamins and minerals found in our food has dramatically decreased since the 1930's and 40's.

Check out the article at MSN for more detailed information. It is definitely worth the read.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

Work Those Abs With These Great Exercises!

Earlier this week, I gave you strength-training exercises for the chest. As promised, today I am following up with a list of exercises that work another major muscle group of the frontal physique, the abdominals (rectus abdominis). I will describe many of them because they are not self-explanatory.

1. Crunches - I described basic crunches in a previous post.
2. Full sit-ups
3. Reverse crunches - Lie on your back, hands resting on the floor at your sides. Keep your hips and knees bent at a 90 degree angle with your feet off the floor. Contract your abs while lifting your knees toward your chest. Return your feet to the starting position, keeping them slightly off the floor. Repeat.
   
4. Bicycle crunches - Lying on the floor with your knees bent at a 90 degree angle and your hands behind your ears, start bicycling. Bring your left knee toward your chest and twist your body while aiming your right armpit at your left knee. Then bring your right knee toward your chest and twist your body while aiming your left armpit toward your right knee. Continue this bicycling motion.
   
5. Machine crunches - There is a machine found at your local gym that is specifically geared for working the abdominals. Tuck your legs under the bar provided, grab the handles behind your head and contract your abs while pulling down on the handles and bringing your legs up towards your chest. Repeat.
   
6. Raised leg crunches - Lie flat on the floor, legs extended straight out and off of the floor. Bring your knees up together toward your chest while contracting your abs. Return your legs to the starting position. Repeat.
   
7. Cable crunches - This is an exercise performed in a gym. Kneel on the floor and grab the cables from above. Pull down on the cables while contracting your abs. Repeat.
   
8. Leg raises - I described leg raises in a previous post.
9. Bent-leg knee raises - Leg raises with knees bent. Just lightly touch the floor between reps.
   
10. V-ups - Lie on your back with your legs and arms extended. Contract your abs while trying to touch your toes. Be sure to keep your arms and legs straight. Repeat.
    

Choose a variety of exercises (about 3-5) from the above list so that you are working the abdominals effectively. Some exercises such as the "bicycle crunch" work both the lower and the upper abs, others focus more on one or the other. So be sure to mix up the exercises frequently.

Try starting out with 2-3 sets of 20-30 reps of the less difficult abdominal exercises such as crunches and 2-3 sets of 10-15 reps of the more difficult abdominal exercises such as v-ups. Every other day, increase the number of reps until you've effectively exhausted your abs by the end of your routine.

Good luck getting great abs just in time for summer. The sooner you start (hay, it's only February 20th), the sooner you'll be in shape for the beach!

If you want any additional information about the abdominal exercises above, just reply to this post with your comment.

Have a great day!

Sandy Huard, President, Women's Health Supply International

Fighting Colds - What Cold Remedies Work?

While recently reading the February 2008 Issue of Shape Magazine, I found myself drawn to the article discussing cold remedies. You see, I've been battling a severe cold for over 2 weeks now, that began with strep throat and has since evolved into one whopper of an illness!

So here's the skinny on the following 4 common cold remedies:

1. Echinacea - This herb has been studied extensively but up until now, echinacea has gotten mixed reviews. However, a recent review of several studies with over 1,300 subjects in Lancet Infectious Diseases, has finally put the debate to rest. It appears that echinacea can in fact reduce your risk of catching a cold by 58%! I'll be sure to take it next winter before the first sign of a cold hits!
   
2. Ginseng - In a recent study, Canadian researchers have shown that North American ginseng (2 x 200 mg capsules daily) reduced the incidence of colds by 27%, when compared to a placebo. Hooray for ginseng!
   
3. Vitamin C - A recent review in the Cochrane Library found that vitamin C decreased cold risk for people who put their bodies under stress (e.g., long-distance runners). I don't know about you, but I am often under stress and it has nothing to do with running a marathon!
   
4. Zinc - Using a zinc gel nasal swab, according to researchers at Stanford University, decreased the length of a cold and lessened its severity. Another great find.
   

There you have it. Four great cold-fighters to the rescue! As soon as I get better, I will be arming myself appropriately. How about you?

Have a great night!

Sandy Huard, President, Women's Health Supply International

Strength-Training Exercises to Work Your Chest

Today, I wanted to give you some strength-training exercises for the chest, one of the major muscle groups of the frontal physique discussed in my recent post entitled A Lesson in Anatomy: Know Your Muscles.

If you remember that post, I explained that you need to know your body's muscles in order to be able to use proper form during your strength-training workouts. In addition, with the lists I am going to provide you, you can construct any number of workout routines. The variety will keep you motivated and will keep your body "guessing", resulting in greater strength gains and better fat-burning results.

In order to work the chest (pectorals) effectively, you can choose from the following 12 strength-training exercises:

1. Flat bench press (middle chest)
   
2. Flat dumbbell press (middle chest)
   
3. Flat dumbbell flyes (middle chest)
   
4. Cable crossovers (middle chest)
   
5. Pec deck machine (middle chest)
   
6. Push-ups (middle chest)
   
7. Incline barbell press (upper chest)
   
8. Incline dumbbell press (upper chest)
   
9. Incline flyes (upper chest)
   
10. Decline barbell press (lower chest)
    
11. Decline dumbbell press (lower chest)
    
12. Decline flyes (lower chest)

In your chest workout, be sure to choose exercises that work each of the middle, upper and lower chest to ensure that the pectorals are effectively trained. On Day 1, do 2-3 sets of 12-15 reps with a weight you can handle. On Day 2, do 2-3 sets of 8-10 reps with a heavier weight. On Day 3, mix it up. Remember to work a major muscle group on non-consecutive days to give your muscles time to recover.

The exercises above are straightforward. Should you want information regarding proper form and a description of any of the above exercises, than comment to this post. I would be happy to describe each of these exercises to you in greater detail.

Later this week, I will provide you with a list of great exercises that work another major muscle group of the frontal physique, the abdominals (rectus abdominis). I will describe some of these exercises in more detail as they are not as straightforward as the chest exercises listed above.

Have a great day!

Sandy Huard, President, Women's Health Supply International

Why Vitamins Are Essential For Optimal Health

Yesterday, I published another article on the Internet entitled: Why Vitamins Are Essential For Optimal Health. In this article, I discuss all of the 13 essential vitamins in detail. I give the dietary sources of each of these vitamins and I talk about the risks of toxicity from consuming any given vitamin in excess.

Of particular interest is the video that is included with my latest article entitled: "The Truth About Vitamins and Supplements - Clinical Nutrition." In this video, Dr. Vincent Bellonzi, D.C., C.C.N., gives a 3 minute talk about whether or not to include supplements in your diet.

Although many doctors advise that you should eat a healthy and balanced diet, the truth is that most people just can't consume all of the essential vitamins in enough quantity on a daily basis. As we age, our needs for certain vitamins and minerals increases. We have a whole host of issues to contend with, such as bone loss, heart health, skin aging, eyesight degeneration, memory difficulties, osteoarthritis, among many other health concerns.

During certain times in our lives, it is simply critical to consume a daily vitamin supplement. One example is pregnancy where a daily folic acid supplement has clearly been shown to reduce the risk of certain birth defects, such as spina bifida.

My goal has always been to assist as many women as possible to live long, healthy and fulfilling lives. The more informed you are, the more you are able to positively impact the lives of those that you love. I hope that you will find this article to be informative and helpful.

'Healthy. Fit. Living Fully.'

Sandy Huard, President, Women's Health Supply International

Potatoes: Powerful Weight Loss Fighters!

Have you been cutting all of your favorite carbohydrates out of your diet? Well, I'm happy to tell you that the latest news about carbohydrates indicates that potatoes are back! If you thought potatoes, corn and rice made you fat, well you were mistaken, they actually help you burn fat. And, here's why.

In its nutrition section, Prevention Magazine (March 2008 Issue) provides a profile of the newest research (160 different studies) on "resistant starch", a type of dietary starch that "resists" digestion by the body similar to many fibers. What sets resistant starch apart is its weight loss and overall health improving benefits. This latest research is considered to be one of the biggest breakthroughs to hit nutrition circles in years.

In a nutshell, what are the benefits of resistant starch? Resistant starch:

1. Increases your calorie burn after a meal.
   
2. Shuts down hunger hormones and makes you feel full.
   
3. May prevent cancer by protecting the lining of the colon.
   
4. May fight diabetes and heart disease by helping to control blood sugar levels.
   
5. May boost your immune system by increasing the growth of probiotics, the good bacteria in your digestive system that is needed to help you fight off illness.
   

Now, don't go out and eat a whole bunch of potatoes, corn and rice and expect to lose weight. Read on for the right way to reincorporate some of your favorite carbohydrates.

Resistant starch is created when starchy foods are "cooled". When a potato is cooked for example, it absorbs water and swells. As the potato cools, much of the starch crystallizes forming "resistant starch." So, be sure to cool your starches at room temperature or in the refrigerator prior to eating. Don't reheat them because this breaks down the starch crystals and the benefits mentioned above are essentially gone.

Here are 6 of "The Best Resistant Starch-Rich Foods" you can add back into your diet to help you lose weight:

1. Beans
2. Bananas (slightly green)
   
3. Potatoes and Yams
4. Barley
5. Brown Rice
6. Corn

There is no guideline yet as to how much "resistant starch" you should be incorporating in your diet, however 8g is a good start according to some researchers. For most women, that means adding another 1/2 cup to 1 cup of cooled resistant starch foods to their diet each day.

I don't know about you, but this news made me really happy because I love potatoes. Now I can enjoy them again guilt-free.

Enjoy your new diet incorporating "resistant starch". Your family will be happy too, I bet.

Have a great day!

Sandy Huard, President, Women's Health Supply International

A Lesson in Anatomy - Know Your Muscles

To develop your physique correctly, you need to understand what muscles to train. The basic anatomy lesson presented here will help you to develop a well-balanced, strong and lean physique. If you concentrate on only a few "problem areas" such as your glutes and hamstrings, you could end up with imbalances in strength, which can lead to injury. So, get your school caps on!

Your frontal physique consists of the following major muscle groups:

1. The chest (pectorals)
2. Abdominals (rectus abdominis)
3. Front shoulders (deltoids)
4. Upper arms (biceps)
5. Thighs (quadriceps)
   

Muscles that support or assist these major muscle groups in doing their job include:

1. The frontal neck (Sternocleidomastoid or SCM)
2. Forearms (flexors and extensors)
3. Sides of the waist (obliques)
4. Inner thighs (adductors)
5. Shin muscles (tibialis)

A well-rounded strength-training regimen should include exercises from all of the muscles noted above. Now, for the rear body.

Some very large and strong muscle groups are found at the back of the body, including:

1. The lats (latissimus dorsi)
2. Traps (trapezius)
3. Rear shoulders (deltoids)
4. Lower back (erectors)
5. Rear upper arms (triceps)
6. Buttocks (gluteus)
7. Rear thighs (hamstrings)
8. Calves (gastrocnemius and soleus)

Other notable rear body muscles include: the teres major (assists the lats) and the infraspinatus (part of the rotator cuff).

As with the front of the body, a well-rounded workout regimen should include the rear body muscles noted above.

In subsequent posts, I'll give you examples of exercises that work each of these muscle groups, so that you'll be able to create your own strength-training workouts quickly and easily. This will add variety to your routines and increase your overall body strength more rapidly. Before you know it, you'll be lean, strong and ready to take on any challenge.

Take good care of yourself. Have a great night.

'Healthy. Fit. Living Fully.' for all!

Sandy Huard, President, Women's Health Supply International

Help With Your Weight Loss Efforts

If you want to lose weight, you need to know how many calories you should be consuming on a daily basis. There is a precise formula to help you do this correctly. The formula is based on your weight, height, age and activity level.

To determine your "daily caloric need" in order to lose weight, do the following:

1. Determine your Basal Metabolic Rate (BMR).
   
2. Multiply your BMR by your "Activity Level Multiplier".
3. Subtract a certain number of calories based on your weekly weight loss goal.
   

BMR Formula = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Activity Level Multiplier:

1. Lightly Active Multiplier = 1.375
2. Moderately Active Multiplier = 1.55
3. Very Active Multiplier = 1.725

I'll use an example. I am 63 inches tall, 134.8 pounds, 40 years old and moderately active. My BMR = 655 + (586.38) + (296.1) - (188) = 1349.48 calories

My daily caloric need = BMR x Activity Level Multiplier = 1349.48 x 1.55 = 2,092 calories

So, I can consume 2,092 calories per day to maintain my current weight.

If I want to lose 1 pound of fat per week, I need to subtract 500 calories per day. Remember that 1 pound of fat is equal to 3,500 calories, so to lose 1 pound of fat per week, you need to eat 500 calories less than your daily caloric need every day for 7 days.

So, I am allowed 1,592 calories a day on average if I want to lose 1 pound of fat per week. Of course, if I increase my activity level to "very active", than I get to consume even more calories.

When I was 30 pounds heavier after my 2nd child, I used this formula along with a regular cardio and strength-training routine to lose all of my weight slowly and permanently. Of course, I used a calorie counter and a daily journal to track my calories because that's the only way to really control your weight loss on a weekly basis.

There are some great calorie counters and tracking systems available online. One great system is found at about.com. Here, you can set a weight goal for yourself based on your current weight and the system will do the calculations of daily caloric intake for you! There are a lot of other great and free tools available at about.com, such as a daily diet planning tool. So, check it out!

It may seem like a difficult task at first, but weight loss targets can only be achieved through the use of a proper tracking system. So, get started. I'm sure after a few weeks, you'll be an expert and well on your way to weight loss success! Not only that, once you reach your weight loss goal, you'll know the calorie counts of pretty much everything you put in your mouth. That makes you make wiser food choices, even while out for dinner at your favorite restaurant.

Have a great night and good luck with your weight loss efforts. I did it and so can you. You deserve to look and feel your best.

Sandy Huard, President, Women's Health Supply International

Quick Weight Loss - Is it Possible?

Are you looking for a quick weight loss solution? Have you tried many of those fad diets, or those products advertised on TV that promise that you'll look like a model within a few short weeks? Have you taken dietary supplements expecting that you would lose weight quickly and permanently?

Well, unfortunately I'm here to tell you that quick weight loss is just not possible! A quick weight loss solution does not exist - certainly not one that is healthy or that burns fat. Those quick weight loss solutions that are advertised are "scams", especially the ones that tell you that you can just sit back and relax "while the pounds just fall off". Many of the so-called products offered on TV just don't work - certainly not in the way they are portrayed.

The truth is, without proper diet and exercise, along with regular strength-training to build lean tissue, permanent weight loss is not possible. Sure you can lose a lot of water with many of the supplements on the market today, or by drastically restricting your calories. Sometimes, you can drop as many as 8 pounds in one week, however those pounds consist of "water" as previously mentioned. Just eat a few good carbohydrates, and your back to storing water again. Before you know it, you've gained all of those 8 pounds back!

So, what do you do? First off, pick up this month's issue of FitnessRx (February 2008). The magazine's key headline is: "2008 Fat Loss Special!". Some other headlines include: "Burn Fat Fast!" and "Shed 20lbs in Two Months". To me, 20 lbs in two months is quick weight loss! However, it requires that you follow a regime of strength-training, cardio and dietary restriction, supplemented with quality weight loss supplements to compound your results.

I've read the February issue of FitnessRx and it's great. As I've mentioned previously, FitnessRx is my favorite women's health and fitness magazine. Read the February issue and you'll see why. In fact, order a copy online and receive it at home. It'll keep you motivated and informed and it will add a lot of variety to your normal exercise and fitness routine.

Don't want to get the issue of FitnessRx? Then follow some of the guidelines I've provided in previous posts. Unfortunately, quick weight loss is never permanent. You need to be vigilant and committed to changing the way you eat and live for life.

I'd love to hear some inspirational stories, so be sure to drop me a line. I would be happy to share your success stories with our daily readers.

Have a great night! Talk to you tomorrow.

Sandy Huard, President, Women's Health Supply International

8 Recommended Supplements to Include in Your Diet

I wanted to talk today about some of the supplements you may want to consider including in your diet due to the benefits they have been shown to provide in numerous studies over many years.

1. Ginseng - Enhances energy and vitality and is believed to increase alertness and physical performance. American and Asian ginseng are of the same genus and have similar ingredients and similar benefits.
2. Guarana - Enhances mood, increases energy and fights fatigue. Contains alkaloids and has a similar stimulant effect as the caffeine found in coffee and tea.
3. Omega-3 Fatty Acids - Heart-healthy. May help lower triglycerides and increase HDL (good) cholesterol and help thin the blood to improve circulation. Omega-3 fatty acids are polyunsaturated fatty acids found in fish oil and flaxseeds/flax oil.
4. Capsaicin - Helps to sooth sore muscles, provide pain relief and reduce inflammation. Capsaicin is a compound found naturally in hot chili peppers.
5. Psyllium Husks -Prevents constipation and aids in digestion. Taken in powder form with 8 ounces of water, psyllium is a natural, water-soluble fiber that helps keep you regular. Also believed to lower blood LDL (bad) cholesterol levels.
6. Ginger - Calms an upset stomach, relieves gas and indigestion and may relieve menstrual and stomach cramps. Ginger is a plant originating from Southeast Asia that has been used for centuries in Chinese herbal medicinal practices.
7. Probiotics - Help to restore proper balance of bacteria in the gastrointestinal tract. Probiotics are the healthy bacteria (living microorganisms) that keep our digestive system working effectively. They are also believed to boost immunity, helping to prevent illness.
8. Andrographis - Boosts immunity, helping to fight colds and flu. It is also believed to aid in proper digestive functioning and to protect against certain cancers. Andrographis is an annual plant that flourishes in South-East Asia, China and India.

Give the supplements a try. As always, be sure to read the labels carefully. If in doubt, the Internet is a great place to perform additional research.

Here's to your health!

Sandy Huard, President, Women's Health Supply International

The 6-Minute Abdominal Blasting Workout

Here is a 6-minute abdominal workout that really works:

1. Start with basic crunches. With hands behind your head or at the sides of your head and with legs bent and your feet flat on the floor, try to do 50 slow repetitions. Next add 20 repetitions of the Russian Twist, which consists of raising your shoulders off the ground and slowly twisting your torso from side to side. In this variation of the basic crunch, your right elbow should turn toward your left knee and your left elbow should turn toward your right knee. Be sure to use strict form.
2. Next, move quickly into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. Start with your feet together about six inches off of the floor and then raise them to a 45-degree angle. Keep your hands at your sides. Be sure to use your abdominals, not your back muscles throughout this exercise. Do 25 repetitions if possible.
3. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.
4. Next move into a set of pikes (or v-raises). Lie on your back with your arms and legs extended. Raise both your arms and legs at the same time and try to touch your toes. Repeat for 25 repetitions. On the last repetition, leave your legs straight up in the air so your toes are pointing toward the ceiling. Do 30 crunches using proper form.
5. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.

The abdominal workout just described is advanced, so do your best and work up to the number of repetitions over the next 2-3 weeks. Before you know it, you will be able to do the entire routine in the recommended 6 minutes. You will feel fantastic and look great and you will have improved your core strength considerably. This will help keep your back injury free as well.

I'm sorry I didn't post yesterday, I was sick in bed most of the day. Even if one of your goals is to be healthy, those viruses don't seem to care.

Until tomorrow!

Sandy Huard, President, Women's Health Supply International

Recommended Article: Top 10 Women's Health Issues

This past Sunday, I wrote an article about the top 10 Women's Health Issues. I provided a lot of detail including key symptoms, risks and recommendations. The intent of the article was to make women aware of the key health risks they face from leading an unhealthy and sedentary lifestyle, or the risks they face simply because they are "women". I also wanted to point out the "lifelong" value of a commitment to eating well, exercising and strength-training.

The Top 10 Women's Health Issues described in my article are:

1. Heart Health and Heart Disease
2. Breast Cancer
3. Obesity and Type 2 Diabetes
4. PMS and Menopause
5. Prenatal Concerns
6. Osteoporosis and Arthritis
7. Aging and Longevity Issues
8. Kidney and Bladder Health
9. HIV and Sexually-Transmitted Diseases
10. Anxiety and Sleep Disorders

I would highly recommend that you read the article Top 10 Women's Health Issues if only to review the recommendations of key activities, vitamins and lifestyle changes you need to make to tackle each of these issues in turn. Although you may not be at risk for some of these diseases, complications or concerns, chances are someone you love is at risk. You know that leading a long and fulfilling life begins with being well-informed. My hope is that I have helped you in that regard.

If you like the information contained in my article, let me know. If you have additional information to add, please tell me. If there is information that you really would like me to write about, let me know that as well. If you are unable to click the link above, go to http://hubpages.com/hub/Top-10-Womens-Health-Issues.

I wish you all the very best in your quest for good health, fitness and wellness.

Talk to you all tomorrow.

Sandy Huard, President, Women's Health Supply International

The Benefits and Sources of Vitamin D

Last week, I posted an article on the 13 essential vitamins. In that post, I mentioned that I would periodically be profiling different vitamins. Today, I wanted to discuss Vitamin D.

Vitamin D is a fat-soluble vitamin that is stored in fat tissue. It is found in dairy products such as cheese, butter and cream, as well as fortified milk. In many countries, including the U.S., our milk is fortified with Vitamin D, in part because Vitamin D helps the body to absorb the mineral calcium. This is especially important to ensure that the bones of growing children develop properly. Other sources of Vitamin D include fish, margarine, fortified cereals and oysters. Besides food sources, Vitamin D is produced when the skin is exposed to adequate sunlight.

Vitamin D deficiency can result in osteoporosis (a bone disease) in adults, particularly in post-menopausal women who are at increased risk of bone loss. If you do not consume dairy products, including milk on a daily basis, you may also be at risk of a Vitamin D deficiency. Strict vegetarians such as vegans are also at risk, as are lactose intolerant people. Vitamin D deficiency in babies that are exclusively breastfed is possible because breast milk does not supply adequate amounts of Vitamin D. This is why physicians recommend daily Vitamin D drops for breastfed babies particularly during winter months when not enough sunlight is available to produce Vitamin D naturally.

If you are at risk of a Vitamin D deficiency as described above, you should consider taking one of the many supplements available on the market today. The Vitamin D should help your body to absorb sufficient calcium, which is necessary to maintain healthy bones and teeth. As mentioned previously, it is important for post-menopausal women to consume adequate amounts of Vitamin D because of the increased risk of developing osteoporosis. Be sure to read labels carefully and follow the directions of your physician if you have been given a Vitamin D prescription. Alternatively, consider taking a women's multi-vitamin that has the recommended amounts of Vitamin D and Calcium for your particular age group.

Have a great evening!

'Healthy. Fit. Living Fully.'

Sandy Huard, President, Women's Health Supply International

5 Fat Loss Tips to Help With Weight Loss

Here are some recommendations that will help with your fat loss efforts:

1. Protein is an important dietary requirement to help in the lean muscle-building department. It is recommended that you consume high-quality protein such as lean sources of chicken and fish every 3 hours. Protein consumption before bed is okay, but avoid carbohydrates just before you retire.
2. In bodybuilding circles, L-Glutamine is consumed in supplement form to preserve lean muscle and to assist in the production of growth hormone. Supplementation is a good idea if you do strength-training and your goal is to get lean.
3. Dropping your carbohydrate intake is a good idea as it will help you tighten. Simple carbohydrates should always be avoided. Be sure to maintain an adequate amount of mono-unsaturated and poly-unsaturated fat intake as these "good fats" are necessary in the building of muscle and in proper cellular functioning. Supplementation with Omega 3s or flax seed oil is a good idea.
4. Cycle your calories. This is the process of essentially keeping the body guessing as to how many calories a day (or during a given meal) you will be eating. Some days you may consume 1,400 calories, while others 1,800 calories for example. What this does is ensure that your body does not go into starvation mode during periods when you want to lose weight. Bodybuilders cycle calories all of the time because it helps them to shed fat.
5. Unfortunately, research has shown that people who consume a diet that has a lot of variety tend to overeat. So, try to maintain a daily diet that is simple. Eat good quality protein as mentioned previously and avoid processed sugar as much as possible.
   

I hope you are achieving those New Year's resolutions now that it's February 1st. If not, get back on the health, fitness and wellness bandwagon and join our discussion.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International