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

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

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

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

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

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

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

Why You Should Get on the Exercise Ball

The exercise ball (also called a Swiss ball or physio ball) is growing in popularity as a great sculpting tool for your core, as well as your glutes, chest and back. It is ideal for using with many exercises because it conforms to specific positions of your body that are necessary in performing an exercise. The exercise ball also provides you with additional support while relieving your joints of unwanted stress.

Here is an exercise you can perform with an exercise ball, designed to shape your glutes:

Roll onto the ball so that your waist is directly on the top portion of it. Your legs and upper torso should be balanced perfectly on top of the ball.

Maintain a push-up position above the ball, placing your hands onto the floor at your sides so that your elbows are bent at a 45-degree angle. You want your legs to be extended behind you.

With your knees straight, slowly lift your legs behind you, pointing your toes. While your legs are lifting, you want to squeeze your glutes while you exhale. Keep raising your legs as far as they can go and squeeze firmly.

Slowly lower your legs to the starting position and repeat the motion. Try 3 sets of between 16-20 reps for an excellent sculpting routine.You can go to Spine-Health.com and find a great article entitled “Exercise Ball Therapy for Lower Back Pain Relief”. All of the benefits of an exercise ball for relieving back pain are described. This should get you started should you be one of the many women who suffer from lower back pain.

I have 2 different exercise balls at home and I find them to be great sculpting tools, particularly for my abdominals. As well, I have strengthened my back considerably since first starting to use an exercise ball.

If you are an exercise ball devotee or new to this great sculpting tool, let me know about it.

Have a great evening!

Sandy Huard, President, Women's Health Supply International

Building Shapely and Beautiful Legs

To build shapely and beautiful legs, try these 4 great leg exercises using the machines and barbells at your local gym.

1. LEG PRESSES: Lying down on the machine, place your feet on the platform so that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.
2. LUNGES: Place the barbell on your shoulders, standing with your feet together. Have your back straight and your eyes focused straight ahead. Step forward with one leg, lowering your body into a lunge position, making sure that your knee does not extend past your toe. Your knee should be bent in a 90-degree angle. Slowly straighten your leg back up, coming out of the lunge position and returning to the starting position. Rotate legs, doing 3 sets of 14-16 reps.
3. LEG EXTENSIONS: Sitting in the machine, clasp your ankles underneath the pads. As you slowly raise the pads, squeeze out your quadriceps muscles and stop the motion when your knees are locked out in front of you. Squeeze your quads for a two-count before releasing, and beginning the negative portion of the repetition. Allow your legs to slowly drop to the starting position. Repeat the motion for 3 sets of 12-15 reps.
4. SEATED LEG CURLS: For a great hamstring exercise, sit in the machine with your heels resting on the pad and your back pressed against the back of the seat. Hold the handles in front of you for balance. Then, slowly curl the pad downward, squeezing out the hamstring muscles until your knees form a 90-degree angle. Hold for a beat then slowly allow the weight to bring your legs back up into the starting position. Try doing 12-14 reps for 3 sets.

Do these 4 exercises 1-2 times per week. After 2-3 weeks, you should start seeing some definition in your legs. If not, reduce your calorie intake so that you are shedding fat as well. Once the fat is not masking your hard work, you will see the beautiful shapely legs you desire.

Try the workout and let me know about your progress.

Good luck. Until tomorrow, be healthy, fit and live life to the fullest.

Sandy Huard, President, Women's Health Supply International

My Top 10 Health, Fitness and Wellness Tips

So as an ordinary woman, how do I maintain a healthy weight and a lean physique? I thought I'd share my "Top 10 Health, Fitness and Wellness Tips." Some of these you've heard before, but all of these work for me.

1. Start with a nutritious and filling 300-calorie breakfast. This kick starts your metabolism and fuels you until mid-morning. Research shows that people who skip breakfast can gain up to 8-10 lbs per year from omitting this one simple step. Often times, people who do this overeat later in the day or consume too few calories, causing their bodies to go into starvation mode (thereby depositing more, rather then less fat).


2. Workout first thing in the morning. This can be as simple as a 30-minute power walk to/from work or while walking the dog. It is a great routine to adopt and it can be done before the rest of the family even wakes up. Put your workout clothes on first thing in the morning and just get moving. That way, there is no time to "think up excuses" as your day progresses.


3. Strength-train for 20 minutes 3x per week. It's easy and inexpensive to pick up some light weights at your local store. Take them home and work your biceps, triceps, back, shoulders, legs, etc. while watching your favorite TV program. You only need to do about 2 sets of 5-6 well-chosen exercises to work all of the major muscle groups in your body. See the "ABS Diet Get Fit Stay Fit Plan" by David Zinczenko for some great exercises (a total of 245 exercises). You'll start looking lean before you know it.


4. Eat 3-4 mini-meals per day with 2 snacks in between. Your body likes to be fuelled throughout the day to keep your energy-level high and to keep you focused to handle the demands of the day. Also, you want to avoid that "starvation mode". A mini-meal is 300-500 calories, while a snack is 100-200 calories.


5. Drink plenty of water and eat high water content foods, such as fruit. You don't have to necessarily consume the recommended 8 8-oz glasses of water per day. Provided you eat plenty of water-packed foods, you can still get the recommended amount of water and feel full in the process. As you all know of course, often times when you feel hungry, your body wants water. As well, dehydration reduces mental functioning. So, drink water first, especially when it is not time for a snack or a mini-meal.


6. Eat fruit, veggies and high-fiber foods. They are delicious, nutritious and filling. That piece of fruit can have as little as 80 calories (e.g., apple) and that veggie (e.g., cucumber) can have as little as 40 calories. That gives you a whole lot of food to consume to keep you fuelled and happy. Besides, when you are eating right and exercising, you don't want to feel as though you are starving yourself.


7. Have that sweet indulgence, but just a little. A small piece of chocolate (50 calories or so), and some of those new thin Cadbury chocolate bars (100 calories each) will keep that sugar-craving at bay. Besides, the flavonoids of dark chocolate are actually good for you! With all that healthy-living and physical fitness, you deserve a treat whenever you like.


8. Buy organic produce, dairy and meat. It is more expensive, at least for now. However, it won't be too long in the future before prices come down as people become more and more informed about the toxic substances that are in our food chain. It is worth the added cost. Do some research and you'll see why. Not to mention, the produce as an example is simply much better. I had hot water with lemon made with an organic lemon this past week. Not only was it much more aromatic but it tasted delicious compared to the waxy non-organic lemons I used to buy at my local supermarket.


9. Go for those foods that are rich in antioxidants. I am a big fan of blueberries and other berries. But why should you care about eating foods rich in antioxidants? Because, according to Wikipedia.com: "an antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells". And ... in plain English, free radical damage can lead to Cancer. Did you know that "burning fat" causes the production of free radicals? So as you workout and slim down, you need those antioxidants. You can get them in supplements as well (but that's for another post).


10. Take time just for you. That is, de-stress. For the sake of your heart, circulatory system and overall well-being, de-stress. My favorite de-stressors are reading, exercising, and meditation. Did you know that meditation (simply closing your eyes and focusing on your breath rather than the distractions around you) can relieve stress almost immediately. Besides reducing stress, the benefits of meditation are numerous. It can: increase creativity and intelligence, improve memory and learning ability, increase energy, increase inner calm, reduce insomnia, increase happiness and self-esteem, reduce anxiety and depression, and promote a younger biological age, to name a few. These benefits have been documented in scientific studies spanning 25 years or more. Check it out.

So that's "My Top 10 Health, Fitness and Wellness Tips" for Women, Men and Children alike. Until tomorrow, "Healthy. Fit. Living Fully." is where it's at.

Sandy Huard, President, Women's Health Supply International