Well, faithful readers, it feels like it took a long time to arrive but finally, December 1st is upon us. It's time to count down to the Executive Challenge.
We begin the 90 day Ten Step Program on January 1st, just in time for some serious soul-searching and a renewed commitment to being the best you can be.
Do you have big plans for yourself in 2007? I certainly hope you do because these are some of the most exciting days in the history of mankind.
Did you know that today, in Vancouver, BC, the world's largest aircraft landed at our International Airport?! It is the world's largest passenger aircraft. The Airbus A-380 is the aircraft equivalent of the double decker bus with passenger space on two levels the entire length of the plane. It's in Vancouver on the last leg of what's called technical route proving before it heads back to Toulouse, France. And Vancouver is the only North American stop for the aircraft that's expected to be in service by the end of next year. Is that exciting or what?!
If you haven't given 2007 too much thought yet, now's the time to do so.
In just 31 days, you'll be saying goodbye to 2006. I hope you had an excellent year but I hope you have a stellar year planned for yourself in 2007. There is so much excitement in the air, excitement about achieving your goals and creating the future of your dreams.
Did you watch Larry King Live when he had Jack Canfield, Bob Proctor, Joe Vitale, James Ray, and others on his show? The show was all about how we can create a dramatic and phenomenal life, full of abundance, just with our thoughts. In fact, we are creating our life right now, with every thought that we think.
How many times have you heard it said, "As a man thinketh, so is he." Or perhaps, "What you focus on, expands." These words are no longer up for debate, as leaders and scientists are now coming together in understanding about the power of the mind.
I invite you to step up to the plate. Make a commitment to yourself and have 2007 be the year that you give up weight as an issue in your life permanently. You'll see that, once you lose those first 20 pounds, your perception of yourself will change dramatically. And you'll do it without starving, without diet pills and without stuff in a can. You'll do it while you eat and enjoy real food, move your body the way it was meant to be moved, and think yourself to the best that life has to offer.
All in a format that you'll want to adopt as a way of life. Let us help you find the freedom you've been looking for.
If you didn't catch Larry King, click on this link for transcripts of the show on CNN. It could dramatically change your life...
http://transcripts.cnn.com/TRANSCRIPTS/0611/16/lkl.01.html
Come join us and see for yourself...I just know that you can Get Your Body Back...Billie
Thursday, November 30, 2006
Saturday, November 25, 2006
The Benefits of a Starter Salad
In a recent blog about longevity, I mentioned that eating fewer calories can contribute to a longer lifespan. So how do we eat fewer calories, yet not feel food-deprived? The answer is to eat more of the foods that are high in nutrition, and low in calories...welcome...your favorite salad ingredients.
From the latest Pritikin newsletter:
In new research presented at the North American Association for the Study of Obesity conference in October in Ft. Lauderdale, FL, scientists at Penn State University found that volunteers who ate a big salad before eating a main course of cheese tortellini ate 107 fewer calories overall than volunteers who didn’t have a first-course salad.
One important caveat: Stick to low-calorie dressings and skip high-fat, high-calorie ingredients like cheese, bacon, and croutons. When the volunteers ate salads full of calorie-dense dressings and condiments, they ended up eating more calories – even more than volunteers who were told to skip salads and go straight for the tortellini.
The good news: The subjects rated the salads equally satisfying, and didn’t notice the difference between the full-fat dressings and the lower-fat ones, most likely because the taste of low-fat varieties has greatly improved lately, says lead researcher Barbara Rolls.
The seven-week study looked at six salads that differed in fat, size, and calories. For the 42 volunteers involved, the salads that were the most effective at reducing overall calorie consumption had the following characteristics:
1. Low in fat (just 14% of calories from fat).
2. Big in size: Three cups of low-fat salad were much better at curtailing tortellini consumption than 1½ cups.
3. Low in calories: The salads low in calories and high in fresh, low-calorie veggies like romaine lettuce, carrots, tomatoes, cucumbers and celery did the best job at cutting overall calories for the meal. These salads (all three cups worth) added up to a mere 100 calories. The salads with cheese, full-fat dressings, and bacon bits quadrupled the calorie count – to 400 calories.
So, next time you're in the grocery store, load up on fresh, low-calorie veggies for your fridge. I believe in packing your lunch every day if your job allows. Take your veggies with you to the office every day and eat them at the beginning of your lunch. A longer life awaits you!
From the latest Pritikin newsletter:
In new research presented at the North American Association for the Study of Obesity conference in October in Ft. Lauderdale, FL, scientists at Penn State University found that volunteers who ate a big salad before eating a main course of cheese tortellini ate 107 fewer calories overall than volunteers who didn’t have a first-course salad.
One important caveat: Stick to low-calorie dressings and skip high-fat, high-calorie ingredients like cheese, bacon, and croutons. When the volunteers ate salads full of calorie-dense dressings and condiments, they ended up eating more calories – even more than volunteers who were told to skip salads and go straight for the tortellini.
The good news: The subjects rated the salads equally satisfying, and didn’t notice the difference between the full-fat dressings and the lower-fat ones, most likely because the taste of low-fat varieties has greatly improved lately, says lead researcher Barbara Rolls.
The seven-week study looked at six salads that differed in fat, size, and calories. For the 42 volunteers involved, the salads that were the most effective at reducing overall calorie consumption had the following characteristics:
1. Low in fat (just 14% of calories from fat).
2. Big in size: Three cups of low-fat salad were much better at curtailing tortellini consumption than 1½ cups.
3. Low in calories: The salads low in calories and high in fresh, low-calorie veggies like romaine lettuce, carrots, tomatoes, cucumbers and celery did the best job at cutting overall calories for the meal. These salads (all three cups worth) added up to a mere 100 calories. The salads with cheese, full-fat dressings, and bacon bits quadrupled the calorie count – to 400 calories.
So, next time you're in the grocery store, load up on fresh, low-calorie veggies for your fridge. I believe in packing your lunch every day if your job allows. Take your veggies with you to the office every day and eat them at the beginning of your lunch. A longer life awaits you!
Saturday, November 11, 2006
Preventing Self-Sabotage
We've all done it. Our program is going along very nicely and we lose focus for one reason or another...oh no, it looks like self-sabotage!
What causes us to sabotage our weight-loss efforts? Don't we know better? How can we prevent ourselves from behaviours that we'll later regret?
As in most situations that involve change, we are best prepared by understanding ourselves and telling the truth. Let's examine some likely scenarios...after all, fore-warned is fore-armed. Here are some sage words from Susan Mendelsohn, a licensed psychologist who works with a variety of addictions and specializes in managing eating disorders.
What causes us to sabotage our weight-loss efforts? Don't we know better? How can we prevent ourselves from behaviours that we'll later regret?
As in most situations that involve change, we are best prepared by understanding ourselves and telling the truth. Let's examine some likely scenarios...after all, fore-warned is fore-armed. Here are some sage words from Susan Mendelsohn, a licensed psychologist who works with a variety of addictions and specializes in managing eating disorders.
Old habits are more comfortable. Even though those old behaviors are nonproductive, they actually feel more comfortable to us for the mere reason that we know what to expect. Heading into uncharted territory may feel uncomfortable for us. Basically, the more you travel the same path, the more difficult it becomes to change directions. Only by breaking out of old routines can you make exciting new discoveries. You may soon discover that those old habits are not as comforting as you once thought.- Change is tough. Change takes time to plan for and is certainly not easy. But, sometimes the things that are most difficult are those that have the greatest payoff. Change requires need, desire, information, self-efficacy and movement. It takes patience, discipline, perseverance, self-discipline, responsibility and sacrifice. Without change there can be no breakthroughs! Let’s work together and break through those barriers.
Throughout history, the greatest achievements have come only after countless failures. There would be no phones, computers or electricity if certain individuals had just given up! Imagine what our world would be like if we all gave up! - Immediate gratification. If you are an individual who wants immediate results, then you will probably never give yourself the chance to be the healthiest or most content you can be later on. People tend to sabotage their new and healthy habits, because they are not seeing the fruits of their labor immediately. If you want to live a healthy lifestyle, it takes time for your mind and body to become regulated. Give your mind and body the courtesy and the time they need to adjust and you’ll reap the benefits of a lifetime of wellness.
- Fear of the unknown. Many folks fear what hasn’t even occurred yet. Why? Most likely, it is an irrational idea that change may lead to other problematic issues. But how in the world would you ever know if you haven’t experienced those changes? Fear can result in preventing us from the experience of a whole new life! Cross the bridge of fear if and when the circumstances call for it. Don’t fret about what cannot be controlled.
- Strong emotions. Your emotions may have a stronger hold on you than you ever imagined. Yes, both positive (the feeling-good feelings) and negative (the feeling-bad feelings) emotions can cause you to sabotage your efforts in a single moment. Emotional highs and lows are both culprits in sabotaging efforts, especially with weight management. When we feel “high,” we feel invincible and simply forget that we have to remain conscious in the choices we make. For instance, let’s say you just got a promotion. What is the first thing you do? Many folks say, “Let’s go celebrate.” Celebration is more than understandable and deserved, but how is it that we celebrate? Usually, we celebrate with a nice expensive dinner out on the town and other potentially harmful substances (alcohol, drugs, etc). Hence, we make a decision, either unconsciously or consciously that, “I deserve to pig out” or “get drunk,” because I have earned the right. At that moment, our “feeling good” emotions have taken over and may leave us with a mess to clean up later. On the other hand, those negative emotions, or the “feeling bad” ones, can wreak havoc on our achievements as well. Most of us do not enjoy feeling down, and many of us turn to food (or other substances) as an escape from those issues and feelings that we choose not to deal with. Yes, this is a choice we make.
- Obstacles! Yes, roadblocks are inevitable! Unpleasant and unexpected situations arise from time to time. So what? Should you use them as an excuse to quit your efforts at becoming healthy? I think not! If you think of barriers as a challenge rather than a threat, it is more probable that you will persist. Continuous effort will break down the barriers and conquer seemingly immoveable mountains! Don’t judge yourself as bad or worthless if you have a setback. Basically, stop judging yourself at all. Survival of the fittest is the ageless law of nature. The fittest are those that have the ability to adapt to rapidly changing conditions and endure difficult situations. Don’t get discouraged by a temporary defeat. You can do anything you want to if you stick to your plan long enough. Each step, whether it brings success or failure, supplies you with new understanding and enriches your journey.
- Excuses. Just another reason that we tend to sabotage our efforts. Too many of us are used to thinking and acting like children. By this, I mean we have grown accustomed to blaming others for our misery. It is time to act like an adult by taking responsibility for your own actions. Once you can take responsibility, it is up to you to push on. If you look for external reinforcement, you are giving power to those around you. Once you give up that power, you are doomed to accept others’ expectations of how you should look, how you should act, how you should feel, etc. This is a sure-fire way of sabotaging your efforts at anything you attempt to accomplish!
What do you do when adversity hits home? Will you complain, blame or act? Will you panic or persist? Will you find excuses to quit or give up, or will you look for reasons to push forward?
The job of a Wellness Coach is to support you to follow through on your plans. Your coach provides a committed listener, someone who actually cares whether you do what you say you're going to do. It's called "accountability." When you're accountable to someone, it doesn't mean that you've given up your power. Quite the contrary, it means that you've told yourself that failure is not an option and you've reached out to get the support you need to accomplish your goals, whatever they may be.
Body Transformation, as I've said before, requires major amounts of consistency. Current research says that even one bad (high fat, low nutrition) meal can have a negative effect on your body, when you're trying to make positive changes. Doing some physical activity now and then will not change your metabolism or burn your extra body fat.
Once we set up your program, which is based on your goals and your lifestyle, we work together to keep you on the path from where you are now to where you want to go.
The Executive Challenge will be launching soon. Wouldn't you like to lose 20 pounds in 90 days, starting on January 1st. Will weight-loss be one of your New Year's Resolutions? Once you've lost the first 20 pounds, you'll realize that you can do anything you set your mind to! Your other goals will suddenly seem VERY attainable. And isn't that what we all want? The magic of goal-getting!
Sign up now to join the Executive Challenge. Space is limited to 15 participants. We've received many inquiries and our panel is busy reviewing them. If you've already expressed an interest, you'll be hearing from us soon. If not, go to executivechallenge@hotmail.com and let us know that you are committed to losing 20 pounds in 90 days. Your success story will be featured in an upcoming book on the subject of Body Transformation.
I just know that you can Get Your Body Back...Billie
Tuesday, November 07, 2006
Cold Weather Brings Immune System Challenges
Do we catch colds from our loved ones or do our compromised immune systems fail us when there's a season change and a drastic change in the weather?
In 1999, I was singing my heart out with the Vancouver Soul Gospel Choir. I sing lead alto, and I have always had a love for Gospel music, especially the hand-clapping, toe-tapping variety that Checo Tohomaso leads so well.
One month before our Christmas Concert, I got a cold. Colds used to hit me in the chest first and, as it got worse and worse, I began to lose my voice. Within a few days, I had full-blown laryngitis; I didn't have a voice at all.
Sadly, I attended the concert as a spectator, yearning to sing along with my alto section but, relegated to the pews, I sang along only in my mind.
By New Years, my voice had returned and I was happy to put that cold behind me. The weeks went by with the typical Vancouver winter, damp and dreary, with the odd tease of brilliant sunshine to remind me why I moved from the Prairies to the West Coast.
But in February of 2000, another cold threatened. I did everything I could think of to stave it off (Vitamin C, Echinacea, zinc lozenges, etc) but, not only did it return with a vengeance, it took my voice with it once again. I was furious at the Universe. As the days turned into three weeks, I became a man-on-a-mission. I was after a solution to ramp-up my immune system.
We have some local natural health publications here and I came upon a tiny ad in Shared Vision magazine, promising great health results. I was desperate but not stupid and, thinking I'd heard it all before, I called the number to query the guy about his claims.
In fact, he shared the story of his wife, who had suffered from a weakened liver and he said she had recovered her health enough to be put on the transplant list. They felt that she had done so with the help of a supplement line from San Diego called Bodywise.
As I've said, I was highly skeptical but I was young and adventurous so, rather than take his word for it, I called San Diego. People I spoke to there backed up everything my new friend in Langley had said. A plane trip was in order, to see for myself what this company could afford me.
During my trip, my admiration of this company and their people and products grew and grew. I visited the lab, and spoke with the company President, who had owned the pharmaceutical-grade manufacturing plant since the late 50's. They gave regular tours of the facility and I was able to participate in a chat with the scientists. Also, I was able to talk to many people who claimed that they had recovered their health with the help of this wonderful company and their nutraceuticals.
So, with some hesitation, I became involved, first as a customer and, later on, as a distributor, intent on spreading the good word to the folks of British Columbia and beyond.
It is now coming to the close of 2006 and I can say, unequivocally, that I have not had a cold or a flu since that last bout of laryngitis so many years ago. I am in the fourth year at my current job, where I work with a non-profit society, helping unemployed women get into the work force. You can ask our Executive Director...I have never had a sick day. I would like to invite you to follow me and find your own path to wellness.
No one knows your body like you do and every one is so different.
When colds, the flu and other pesky illnesses lurk on every bus, phone and banister, it's wise to try to bolster your immune system with nutrients that'll help you to stave off sickness.To keep your body in top working order, aim for the basics of a healthy diet. Consume plenty of fruits and vegetables, and opt for whole grains over refined ones to provide the most vitamins, minerals and phytochemicals -- disease-fighting compounds from plant foods.
There are also certain nutrients that provide a sound foundation. As a Registered Holistic Nutritionist, I suggest taking nutritional supplements at the recommended daily intake level. Keep an eye out for the following food sources of nutrients, while you use supplements in the areas where you feel you have a shortfall.
Here are some final thoughts from www.homemakers.com on strengthening your immune system.
1. Protein - People often look for lesser-known nutrients or supplements while paying little attention to protein intakes. But adequate protein -- at least 46 grams per day -- provides a foundation for essential components of the immune system, including white blood cells and antibodies. Go for moderate portions of protein-rich options such as fish, lean meats and poultry, eggs, soy foods, legumes and nuts.
2. Iron - It's a mineral that young women are often lacking, but dietary shortfalls can occur at any age. Red meat, eggs, legumes, dark leafy greens and whole- grain products supply dietary iron. But to boost absorption of iron from plant sources, it's recommended that you consume a vitamin C-rich food at the same meal.
3. Selenium - This important player in immune function is needed only in small amounts. Brazil nuts, meat, fish and poultry all supply this mineral.
4. Zinc - Too little or too much of this mineral can lead to a compromised immune system because zinc is significantly involved in immune-system development and reactivity. Meat, seafood, poultry, eggs, legumes, whole grains and milk are all chock-full of zinc. While earlier studies found inconsistent results, the latest on zinc gluconate lozenges shows that they seem to shorten the duration and severity of symptoms of the common cold when administered within 24 hours of the onset of symptoms.
5. Vitamin A - One of the roles of vitamin A in the immune system is to maintain healthy mucous membranes, which provide protective barriers throughout the body to help fight off infection by blocking the viruses or bacteria from entering the blood stream. Sources include meat and plant foods rich in the orange pigment beta-carotene, which converts to vitamin A in the body. Carrots, squash and pumpkin are just a few beta-carotene-rich options.
6. Vitamin C - A vitamin with anti-inflammatory effects, Vitamin C helps the immune system by decreasing inflammation. This in turn results in fewer symptoms of pain, such as a sore throat, and also helps maintain healthy mucous membranes. Berries, melon, citrus fruits and tomatoes are a few examples of fruits and vegetables that fit the bill. There is a long-held belief that vitamin C can prevent colds, but research doesn't back it up. Supplements may lessen the symptoms and shorten the duration. Large amounts over time are linked to an increased risk of kidney stones, and for some, the acidic content of vitamin C, or ascorbic acid as it is called on food ingredient labels, can cause gastrointestinal upsets.
7. Vitamin E - Also an integral part of a healthy immune system, this vitamin has received some bad press as of late. Keep your intake of Vitamin E supplements moderate and consume foods rich in vitamin E, such as vegetable oils, nuts and seeds, avocados and margarine. Remember to keep your consumption of all fats, including oils, to a minimum.
8. Omega-3 fatty acids (EFAs) - For those with overactive immune systems, which includes those with autoimmune diseases as well as allergies, scientists have been investigating a number of foods and nutrients that may calm the immune system. Omega-3 fatty acids have been at the centre of much of this research. This group of unsaturated fats, found in foods including cold water fish such as salmon, trout and herring, and nuts and seeds such as walnuts, may have potential as anti-inflammatory compounds that may calm overactive immune systems. Researchers are still trying to determine which of these fatty acids have the most potent effects.
The fact that being obese is linked to a host of illnesses such as heart disease, stroke, diabetes and certain cancers comes as no surprise to most women. But its connection to impaired immune-system function is not well known. While achieving and maintaining a healthy weight improves immune system performance, yo-yo dieting, in which a significant amount of weight is lost and regained, can do the opposite.
For information on the supplements I've used to strengthen my immune system and keep me healthy and sick-day-free, e-mail me at getyourbodyback@hotmail.com and I'll be happy to answer your questions and share my results with you.
I just know that you can Get Your Body Back - Billie
In 1999, I was singing my heart out with the Vancouver Soul Gospel Choir. I sing lead alto, and I have always had a love for Gospel music, especially the hand-clapping, toe-tapping variety that Checo Tohomaso leads so well.
One month before our Christmas Concert, I got a cold. Colds used to hit me in the chest first and, as it got worse and worse, I began to lose my voice. Within a few days, I had full-blown laryngitis; I didn't have a voice at all.
Sadly, I attended the concert as a spectator, yearning to sing along with my alto section but, relegated to the pews, I sang along only in my mind.
By New Years, my voice had returned and I was happy to put that cold behind me. The weeks went by with the typical Vancouver winter, damp and dreary, with the odd tease of brilliant sunshine to remind me why I moved from the Prairies to the West Coast.
But in February of 2000, another cold threatened. I did everything I could think of to stave it off (Vitamin C, Echinacea, zinc lozenges, etc) but, not only did it return with a vengeance, it took my voice with it once again. I was furious at the Universe. As the days turned into three weeks, I became a man-on-a-mission. I was after a solution to ramp-up my immune system.
We have some local natural health publications here and I came upon a tiny ad in Shared Vision magazine, promising great health results. I was desperate but not stupid and, thinking I'd heard it all before, I called the number to query the guy about his claims.
In fact, he shared the story of his wife, who had suffered from a weakened liver and he said she had recovered her health enough to be put on the transplant list. They felt that she had done so with the help of a supplement line from San Diego called Bodywise.
As I've said, I was highly skeptical but I was young and adventurous so, rather than take his word for it, I called San Diego. People I spoke to there backed up everything my new friend in Langley had said. A plane trip was in order, to see for myself what this company could afford me.
During my trip, my admiration of this company and their people and products grew and grew. I visited the lab, and spoke with the company President, who had owned the pharmaceutical-grade manufacturing plant since the late 50's. They gave regular tours of the facility and I was able to participate in a chat with the scientists. Also, I was able to talk to many people who claimed that they had recovered their health with the help of this wonderful company and their nutraceuticals.
So, with some hesitation, I became involved, first as a customer and, later on, as a distributor, intent on spreading the good word to the folks of British Columbia and beyond.
It is now coming to the close of 2006 and I can say, unequivocally, that I have not had a cold or a flu since that last bout of laryngitis so many years ago. I am in the fourth year at my current job, where I work with a non-profit society, helping unemployed women get into the work force. You can ask our Executive Director...I have never had a sick day. I would like to invite you to follow me and find your own path to wellness.
No one knows your body like you do and every one is so different.
When colds, the flu and other pesky illnesses lurk on every bus, phone and banister, it's wise to try to bolster your immune system with nutrients that'll help you to stave off sickness.To keep your body in top working order, aim for the basics of a healthy diet. Consume plenty of fruits and vegetables, and opt for whole grains over refined ones to provide the most vitamins, minerals and phytochemicals -- disease-fighting compounds from plant foods.
There are also certain nutrients that provide a sound foundation. As a Registered Holistic Nutritionist, I suggest taking nutritional supplements at the recommended daily intake level. Keep an eye out for the following food sources of nutrients, while you use supplements in the areas where you feel you have a shortfall.
Here are some final thoughts from www.homemakers.com on strengthening your immune system.
1. Protein - People often look for lesser-known nutrients or supplements while paying little attention to protein intakes. But adequate protein -- at least 46 grams per day -- provides a foundation for essential components of the immune system, including white blood cells and antibodies. Go for moderate portions of protein-rich options such as fish, lean meats and poultry, eggs, soy foods, legumes and nuts.
2. Iron - It's a mineral that young women are often lacking, but dietary shortfalls can occur at any age. Red meat, eggs, legumes, dark leafy greens and whole- grain products supply dietary iron. But to boost absorption of iron from plant sources, it's recommended that you consume a vitamin C-rich food at the same meal.
3. Selenium - This important player in immune function is needed only in small amounts. Brazil nuts, meat, fish and poultry all supply this mineral.
4. Zinc - Too little or too much of this mineral can lead to a compromised immune system because zinc is significantly involved in immune-system development and reactivity. Meat, seafood, poultry, eggs, legumes, whole grains and milk are all chock-full of zinc. While earlier studies found inconsistent results, the latest on zinc gluconate lozenges shows that they seem to shorten the duration and severity of symptoms of the common cold when administered within 24 hours of the onset of symptoms.
5. Vitamin A - One of the roles of vitamin A in the immune system is to maintain healthy mucous membranes, which provide protective barriers throughout the body to help fight off infection by blocking the viruses or bacteria from entering the blood stream. Sources include meat and plant foods rich in the orange pigment beta-carotene, which converts to vitamin A in the body. Carrots, squash and pumpkin are just a few beta-carotene-rich options.
6. Vitamin C - A vitamin with anti-inflammatory effects, Vitamin C helps the immune system by decreasing inflammation. This in turn results in fewer symptoms of pain, such as a sore throat, and also helps maintain healthy mucous membranes. Berries, melon, citrus fruits and tomatoes are a few examples of fruits and vegetables that fit the bill. There is a long-held belief that vitamin C can prevent colds, but research doesn't back it up. Supplements may lessen the symptoms and shorten the duration. Large amounts over time are linked to an increased risk of kidney stones, and for some, the acidic content of vitamin C, or ascorbic acid as it is called on food ingredient labels, can cause gastrointestinal upsets.
7. Vitamin E - Also an integral part of a healthy immune system, this vitamin has received some bad press as of late. Keep your intake of Vitamin E supplements moderate and consume foods rich in vitamin E, such as vegetable oils, nuts and seeds, avocados and margarine. Remember to keep your consumption of all fats, including oils, to a minimum.
8. Omega-3 fatty acids (EFAs) - For those with overactive immune systems, which includes those with autoimmune diseases as well as allergies, scientists have been investigating a number of foods and nutrients that may calm the immune system. Omega-3 fatty acids have been at the centre of much of this research. This group of unsaturated fats, found in foods including cold water fish such as salmon, trout and herring, and nuts and seeds such as walnuts, may have potential as anti-inflammatory compounds that may calm overactive immune systems. Researchers are still trying to determine which of these fatty acids have the most potent effects.
The fact that being obese is linked to a host of illnesses such as heart disease, stroke, diabetes and certain cancers comes as no surprise to most women. But its connection to impaired immune-system function is not well known. While achieving and maintaining a healthy weight improves immune system performance, yo-yo dieting, in which a significant amount of weight is lost and regained, can do the opposite.
For information on the supplements I've used to strengthen my immune system and keep me healthy and sick-day-free, e-mail me at getyourbodyback@hotmail.com and I'll be happy to answer your questions and share my results with you.
I just know that you can Get Your Body Back - Billie
Monday, November 06, 2006
Massive Amounts of Consistency
Good Morning, all of you with Weight Loss Goals and Dreams.
As the holiday season ramps up, I suggest you set some goals for your party-participation.
There's just no way we want to be walking into January 1st together, another 5-7 pounds behind the 8-ball.
On December 1st, we begin the planning phase of the Executive Challenge. Why are we planning? Why don't we just jump right in?
Because human nature says that change is difficult; that we resist change; some of us even hate changes that we know we have to make or that we know will be good for us.
December 1st is when we start focusing on the destination, not on the journey. There's your first pre-2007 goal right there. Join the Executive Challenge and get started on the path to Optimum Health.
The Executive Challenge is an opportunity for you to drop the excuses and cut the crap. We're not talking therapy here; if you need a therapist, I support you in getting one right now. The Challenge is about working with your mind and your body in a whole new way. Do I care why you've gained weight? Of course. But do I care more about how you're going to get it off and keep it off? You bet I do!
And am I going to try and prevent you from welcoming the New Year with additional baggage, in the form of a few extra pounds of blubber? I most definitely am!
Remember, the food industry IS AGAINST YOU! They simply want you to eat more and more of whatever they produce.
The beverage industry IS AGAINST YOU! There is very little that's good for you that comes out of a can or a bottle.
Even the exercise industry IS AGAINST YOU! They couldn't give a crap if you actually USE the machines and the gym memberships you buy - they only care that you spend your heard-earned money on their products and fatten their bank accounts!
In the words of Ralph Calzadilla, Fitness Pro, "As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following a great nutrition plan and massive amounts of consistency. The formula never changes."
Signing up for the Executive Challenge will put the formula into your hands.
Send me an e-mail about getting on board at executivechallenge@hotmail.com . I just know that you can Get Your Body Back...Billie
As the holiday season ramps up, I suggest you set some goals for your party-participation.
There's just no way we want to be walking into January 1st together, another 5-7 pounds behind the 8-ball.
On December 1st, we begin the planning phase of the Executive Challenge. Why are we planning? Why don't we just jump right in?
Because human nature says that change is difficult; that we resist change; some of us even hate changes that we know we have to make or that we know will be good for us.
December 1st is when we start focusing on the destination, not on the journey. There's your first pre-2007 goal right there. Join the Executive Challenge and get started on the path to Optimum Health.
The Executive Challenge is an opportunity for you to drop the excuses and cut the crap. We're not talking therapy here; if you need a therapist, I support you in getting one right now. The Challenge is about working with your mind and your body in a whole new way. Do I care why you've gained weight? Of course. But do I care more about how you're going to get it off and keep it off? You bet I do!
And am I going to try and prevent you from welcoming the New Year with additional baggage, in the form of a few extra pounds of blubber? I most definitely am!
Remember, the food industry IS AGAINST YOU! They simply want you to eat more and more of whatever they produce.
The beverage industry IS AGAINST YOU! There is very little that's good for you that comes out of a can or a bottle.
Even the exercise industry IS AGAINST YOU! They couldn't give a crap if you actually USE the machines and the gym memberships you buy - they only care that you spend your heard-earned money on their products and fatten their bank accounts!
In the words of Ralph Calzadilla, Fitness Pro, "As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following a great nutrition plan and massive amounts of consistency. The formula never changes."
Signing up for the Executive Challenge will put the formula into your hands.
Send me an e-mail about getting on board at executivechallenge@hotmail.com . I just know that you can Get Your Body Back...Billie
Saturday, November 04, 2006
November is Prevent Diabetes Month
For this post, I am borrowing from the Canadian Diabetes Association. Did you know that November was Prevent Diabetes Month?
Let's not take this stuff lightly. My son is just turning 20, slender, and handsome, and was recently diagnosed as pre-diabetic. Like most young people, his favorite food group has always been SUGAR. Now he has finally decided to listen to his body, change his diet and add some physical activity to his life.
Here is a 30-point message from their website or go visit www.getserious.ca for a personal look at whether you are a candidate for developing diabetes in your lifetime.
BETTER YOUR ODDS
Top 30 Tips for Managing Diabetes and Preventing Type 2
1. Get off to a winning start with the ‘Better Your Odds’ Action Plan at www.getserious.ca. Even if you don’t have diabetes, the action plan can cut your risk of heart disease.
2. Manage your blood glucose levels: an A1C of 7% or below is recommended. Keep levels in check with a healthy meal plan, active lifestyle, and – in some cases – medication.
3. Talk to your health team about using a blood glucose meter.
4. Ask your local Canadian Diabetes Association if your province or territory subsidizes the cost of blood glucose monitoring supplies.
5. You may have pre-diabetes, if your blood glucose levels are higher than normal but not at the diabetes diagnosis level. Good health management can cut heart disease risk and avoid or delay type 2 diabetes.
6. Manage your cholesterol levels. Follow the new lipid (blood fats) guidelines. LDL cholesterol target is 2.0 mmol/L or lower and the new total cholesterol/HDL target is less than 4.0.
7. Have blood lipids measured when first diagnosed with diabetes, and then every 1 to 3 years – or more often. Lifestyle management is important to managing levels, but medications may also be prescribed.
8. Keep your cholesterol in check - watch what’s on your plate. Use spices and herbs to boost flavour without fat. For dips or sauce, use salsa instead of gravy or cream-based sauces.
9. Even if you don’t have diabetes, cut your cardiovascular risk by keeping tabs on lipid levels and by following good lifestyle practices.
10. Are you overweight? A weight loss of just 5 to 10% can improve your lipid profile. Reduce your risks with regular exercise and a well-balanced meal plan.
11. Manage your blood pressure. Aim to be at or below 130/80. Good lifestyle management plays a key role. In addition to exercise and healthy meal plan recommendations with lots of vegetables and fruit, you may also be advised to limit salt and alcohol.
12. Don’t rely on lifestyle changes alone to manage blood pressure. Medication is also a common ‘must’ to reduce and maintain healthy levels.
13. Even if you don’t have diabetes, keeping blood pressure under control is important for overall health, and reduces cardiovascular risk.
14. If you smoke, start a program to quit. If you have diabetes and smoke, you are three times more likely to die of heart disease or stroke than people without diabetes.
15. Eat breakfast. You’re less likely to over-eat or indulge in fatty snacks later in the day.
…/2
- 2 -
16. Manage your weight. Reaching and maintaining a healthy weight will help you control blood glucose, blood fats, and blood pressure – and reduce your risk of heart disease and stroke.
17. If you have diabetes, ask your doctor to refer you to a registered dietitian
18. Eat your way to health with an energy-restricted, well-balanced meal plan that’s high in fibre and low in dietary cholesterol, saturated fats, trans fatty acids, and refined carbohydrates.
19. Pile more veggies onto your plate. Vegetables are high in nutrients but low in calories.
20. Just for today…skip the donut with your coffee; drink water instead of pop; walk around the block at lunchtime.
21. Find it hard to get enough fruit? Add it to your main meals. Try sliced peach or mango with pork and chicken; toss grapes or berries into salads; or make a fruit salsa to go with a spicy menu.
22. Try frozen fruits and berries as a refreshing dessert. Or start your meal with a chilled fruit soup.
23. Up your fibre intake by enjoying an orange instead of orange juice; add kidney beans to salads and pastas; choose whole wheat bread over white – and toss a handful of frozen peas into pasta dishes, stir-fries and casseroles.
24. Go nuts! Add them to salads or grain dishes; toss some in with stir-fries.
25. Check out the healthy and tasty recipes at getserious.ca. Order a cookbook from the Canadian Diabetes Association. They’re chockfull of great ideas on how to eat well.
26. Have an annual check up with your doctor, even if you feel fine, especially if you are 40 or older. Many conditions, including diabetes and high blood pressure, often have no symptoms.
27. Whether or not you have diabetes, almost everyone will benefit from regular physical activity. Be creative about integrating physical activity into your life. Instead of going for a coffee with a friend, take a walk together. Instead of watching a video with your kids, take the gang to the skating rink.
28. Don’t try to change your whole lifestyle in one go. Pick one new healthy habit a week. Ease into the exercise groove. Start with 5 minutes today, and add 5 minutes a day.
29. Check out your cardiovascular age. You may be older – or younger – than you think! Enter your personal information in the quiz available at www.getserious.ca to learn your cardiovascular age, along with valuable facts like the number of years that smoking adds to your age.
Get serious about diabetes management and prevention – today. Type 2 diabetes can be avoided or delayed with good health management and a healthy lifestyle.
I just know that you can Get Your Body Back...Billie
Let's not take this stuff lightly. My son is just turning 20, slender, and handsome, and was recently diagnosed as pre-diabetic. Like most young people, his favorite food group has always been SUGAR. Now he has finally decided to listen to his body, change his diet and add some physical activity to his life.
Here is a 30-point message from their website or go visit www.getserious.ca for a personal look at whether you are a candidate for developing diabetes in your lifetime.
BETTER YOUR ODDS
Top 30 Tips for Managing Diabetes and Preventing Type 2
1. Get off to a winning start with the ‘Better Your Odds’ Action Plan at www.getserious.ca. Even if you don’t have diabetes, the action plan can cut your risk of heart disease.
2. Manage your blood glucose levels: an A1C of 7% or below is recommended. Keep levels in check with a healthy meal plan, active lifestyle, and – in some cases – medication.
3. Talk to your health team about using a blood glucose meter.
4. Ask your local Canadian Diabetes Association if your province or territory subsidizes the cost of blood glucose monitoring supplies.
5. You may have pre-diabetes, if your blood glucose levels are higher than normal but not at the diabetes diagnosis level. Good health management can cut heart disease risk and avoid or delay type 2 diabetes.
6. Manage your cholesterol levels. Follow the new lipid (blood fats) guidelines. LDL cholesterol target is 2.0 mmol/L or lower and the new total cholesterol/HDL target is less than 4.0.
7. Have blood lipids measured when first diagnosed with diabetes, and then every 1 to 3 years – or more often. Lifestyle management is important to managing levels, but medications may also be prescribed.
8. Keep your cholesterol in check - watch what’s on your plate. Use spices and herbs to boost flavour without fat. For dips or sauce, use salsa instead of gravy or cream-based sauces.
9. Even if you don’t have diabetes, cut your cardiovascular risk by keeping tabs on lipid levels and by following good lifestyle practices.
10. Are you overweight? A weight loss of just 5 to 10% can improve your lipid profile. Reduce your risks with regular exercise and a well-balanced meal plan.
11. Manage your blood pressure. Aim to be at or below 130/80. Good lifestyle management plays a key role. In addition to exercise and healthy meal plan recommendations with lots of vegetables and fruit, you may also be advised to limit salt and alcohol.
12. Don’t rely on lifestyle changes alone to manage blood pressure. Medication is also a common ‘must’ to reduce and maintain healthy levels.
13. Even if you don’t have diabetes, keeping blood pressure under control is important for overall health, and reduces cardiovascular risk.
14. If you smoke, start a program to quit. If you have diabetes and smoke, you are three times more likely to die of heart disease or stroke than people without diabetes.
15. Eat breakfast. You’re less likely to over-eat or indulge in fatty snacks later in the day.
…/2
- 2 -
16. Manage your weight. Reaching and maintaining a healthy weight will help you control blood glucose, blood fats, and blood pressure – and reduce your risk of heart disease and stroke.
17. If you have diabetes, ask your doctor to refer you to a registered dietitian
18. Eat your way to health with an energy-restricted, well-balanced meal plan that’s high in fibre and low in dietary cholesterol, saturated fats, trans fatty acids, and refined carbohydrates.
19. Pile more veggies onto your plate. Vegetables are high in nutrients but low in calories.
20. Just for today…skip the donut with your coffee; drink water instead of pop; walk around the block at lunchtime.
21. Find it hard to get enough fruit? Add it to your main meals. Try sliced peach or mango with pork and chicken; toss grapes or berries into salads; or make a fruit salsa to go with a spicy menu.
22. Try frozen fruits and berries as a refreshing dessert. Or start your meal with a chilled fruit soup.
23. Up your fibre intake by enjoying an orange instead of orange juice; add kidney beans to salads and pastas; choose whole wheat bread over white – and toss a handful of frozen peas into pasta dishes, stir-fries and casseroles.
24. Go nuts! Add them to salads or grain dishes; toss some in with stir-fries.
25. Check out the healthy and tasty recipes at getserious.ca. Order a cookbook from the Canadian Diabetes Association. They’re chockfull of great ideas on how to eat well.
26. Have an annual check up with your doctor, even if you feel fine, especially if you are 40 or older. Many conditions, including diabetes and high blood pressure, often have no symptoms.
27. Whether or not you have diabetes, almost everyone will benefit from regular physical activity. Be creative about integrating physical activity into your life. Instead of going for a coffee with a friend, take a walk together. Instead of watching a video with your kids, take the gang to the skating rink.
28. Don’t try to change your whole lifestyle in one go. Pick one new healthy habit a week. Ease into the exercise groove. Start with 5 minutes today, and add 5 minutes a day.
29. Check out your cardiovascular age. You may be older – or younger – than you think! Enter your personal information in the quiz available at www.getserious.ca to learn your cardiovascular age, along with valuable facts like the number of years that smoking adds to your age.
Get serious about diabetes management and prevention – today. Type 2 diabetes can be avoided or delayed with good health management and a healthy lifestyle.
I just know that you can Get Your Body Back...Billie
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