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