Quit Smoking Support

Quit Smoking Support
Getting support as one means to help quit smoking is
something that comes highly recommend. In fact, statistics
show that people who are trying to quit smoking who get
support actually have a higher success rate. Back in the
days when I was struggling to overcome my own issues, I did
seek out support groups as part of my strategy for getting
the help I needed. During this time, I had made some
objective observations about support relationships and
groups that concerned me. Since you may be interested in
support relationships or groups to help you quit smoking, I
would like to share my concerns with you.

Let me start by saying that I am very much in favor of
support relationships. We all need people in our lives who
understand us; someone that we can talk to and share our
problems and experiences with. We all need fellowship,
support and love. A support group can be a great source for
developing these types of relationships and also for
learning new solutions from a broader range of sources.

The way that support groups and other support relationships
are sometimes used is a concern that I would like to share
with you. My concern, is that sometimes people use support
groups and relationships in a co-dependent way. In other
words, it becomes one more thing to become dependent on; a
type of dependency that is not healthy. It becomes a new
dependency and this usually happens unconsciously. What
they actually end up doing is replacing one dependency with
another; the smoking for the relationship or group.

I would encourage anyone to have supporters in their life
but I also suggest that they pay close attention and note
whether their supporters are encouraging and supporting
them towards success or are they actually helping to
create a co-dependency relationship or group that is a
substitute dependency. And even more, I suggest that the
individual pay very close attention, on a very conscious
level, at what is driving him/her to be attached to the
person or group so that they can notice if they are
developing a substitute dependency. I would like for people
to really be free. So plunge on and I am sure you will
surround yourself with the right people for you. With the
right mindset and the right supporters surrounding you, I
am sure you will succeed in pursuit to stop smoking.

The key to preventing this new replacement dependency is
self-awareness. It is necessary to commit to constant
self-observation. Be aware of what you are feeling and
thinking at all times. By doing this you will not be driven
unconsciously and functioning just by instinct. You will be
able to tell whether or not you are being driven by the
dependency. If you are, then the best thing you can do for
yourself is to find the things that edify you in your
spirit. Find ways to be intimate with people at the spirit
level (your spirit). This is where the pain and need
exists. A dependency, at its core, is a problem in the
persons spirit and this is where the healing needs to take
place. This, of course, is after you have gotten past the
physical phase of nicotine withdrawal. Become dependent on
other people's love, not their stimulation.

----------------------------------------------------
Frank Andrews is the author of two self-help books. This
developed as the result of being a student of personal
development for over 25 years. Having worked through many
of his own personal struggles, he now provides information
to help others. You can find free quit-smoking information
on his website at: http://www.AnswersToQuitSmoking.com

Do You Have These Fitness Essentials?

Do You Have These Fitness Essentials?
I love toys. Don't you?

Around this time of year I love to see small children
playing with gifts they got for the holidays. It doesn't
matter whether it was a $5 dollar gadget, something
homemade or a huge electronic gaming system. Watching
people play is something that truly brings me joy.

Fitness can and should be the same way.

It should always be fun.

Sure you can make it challenging and undoubtedly you should
be fatigued after a quality session. But you should have
fun along the way.

To make that happen, I have developed a list of duffel bag
goodies that will guarantee you can get in a workout,
anywhere, anytime, and make it fun. If you make sure to
have these few easy to find items, you will be able to make
every workout enjoyable. And most likely, you can get
someone to join you to add to the fun factor.

The most important thing is to have a duffel bag. It
doesn't need to be big or flashy. It just needs to be
something that you have at all times. It can be in your
car, your luggage, your office, or by the front door, as
long as you never leave home without it.

The second most important thing to have in the duffel bag
is sneakers. It sounds stupid, but I cannot tell you the
number of times I have had a client tell me they didn't
workout because they forgot their sneakers that day. While
I normally think that is a bunch of hooey, I certainly
understand it is tough to go for a 15 minute walk in that
$400 pair of 5 inch heel Manolo Blahniks. Make it a high
priority to get yourself a decent pair of exercise
sneakers. Try on a few pairs and see what you like. They
should fit well, support your feet and arches, as well as
be cushioned for any stress and impact from walking,
jogging, biking or training.

Next, you should have a change of clothes. For some this
may not seem necessary. It is obvious that you can strap
on your shoes, head out the front door of your home or
office and go for a walk. However, sometimes it is good to
change clothes to mentally prepare yourself to break a
sweat and really push yourself.

Another item I think is crucial is at least one exercise
tube. The sheer number of exercises for upper and lower
body that you can utilize is astounding. By simply tying
the exercise tube around your waist and making sure that
you stop every 2 minutes and perform a set of bicep curls,
or band squats, you can dramatically increase your body's
ability to burn fat. And isn't that the ultimate goal?

This brings me to another under-appreciated tool: a watch.
Again, not entirely necessary, but if you get wrapped up in
a conversation while doing cardio training, you may forget
to add the intervals necessary to build muscle mass. It is
easy to set the watch to go off every 2 or 3 minutes and
remind you to crank out a set of lunges or crunches.

A towel is a nice addition, especially if you are training
when it is hot outside.

That means you should also have a water bottle handy.
Remember to drink 8 ounces of water for every 20 minutes of
exercise you perform. Drink more water if it is really hot.

Now the next few items are not mandatory. But they can add
to the fun factor of your duffel bag.

I am a big fan of music, so an MP3 player, ipod, disc man
or even a radio tuner is a great addition. Make sure to
add high energy tunes to keep you motivated.

A deck of cards always brings a challenge and keeps things
interesting. There are many ways to use the deck. A
simple formula is to make each suit an exercise and then
perform the number of repetitions you see on the card for
each exercise. It is fast and easy to do.

Same thing goes for a set of dice. Choose odds and evens
and make one upper body and the other lower body. Perform
the same number of reps, sprints, or intervals as the
number you rolled.

As you can see, creating a workout duffel bag is an easy
way to keep you motivated, remind you to get in a few
minutes of exercise everyday and make the fun factor much
larger. Add items that work for you and shoot me an email
with any additions that work for you.

----------------------------------------------------
For over 17 years Bobby Kelly has taken his passion for
coaching to a level not reached by many in the fitness
profession. Bobby has been interviewed and featured as an
expert adviser on CNN, Fox News, ABC, NBC, and CBS as well
as local affiliate stations in numerous markets. Bobby
knows the success of hard work, determination and
persistence, and he'll get you where you want to be. Visit
Bobby today at http://www.resultsonly.com

A Little Known Way That Is Causing Millions to Never Lose Body Fat

A Little Known Way That Is Causing Millions to Never Lose Body Fat
This trick is tried over and over again with never much
success. Let's see if you fit into this scenario. You are
watching what you eat and are trying to eat healthy and
make smart choices and are following a healthy weight loss
program. You are losing a few pounds, but would like to
lose more and follow a rapid weight loss diet.

So you end up cutting out meals and calories so that you
are only eating 3 times a day and maybe 1000 calories.

You rapid weight loss diet should be a success now. You
should be able to lose weight fast. Then the worse thing
happens. You get on the scale and you are up 3 pounds from
last weeks weigh in. What happened? You were on a healthy
weight loss program so why weren't you losing any weight?

The answer is that you thought a rapid weight loss diet
meant you had to cut out calories and starve yourself so
your body would burn fat. You thought wrong. When you
restrict calories like this your body increase a hormone
that is designed to protect you. It does this by slowing
down your metabolism and forcing your body to store more
calories as fat.

You end up gaining weight rather than losing weight with
this method. The key for fast easy weight loss and to be
successful with a rapid weight loss diet is to keep your
metabolism burning fast 24 hours a day. This ensures that
your body will burn calories even when you are sitting on
the couch watching tv.

To do this you need to eat. Now this doesn't mean you need
to stuff yourself or pig out on bad choices. It means you
need to eat frequently. To ensure a fast metabolism you
should get 4-6 feeding opportunities in a day. This
equates to every 2-3 waking hours. Every time you eat your
metabolism gets ramped up to digest the food you just
consumed. So by feeding yourself every 2-3 hours you are
keeping that metabolism ramped up the entire day. This
could add a few hundred calories a day burned to your total.

Then when you include certain types of nutrients into these
feeding opportunities you can really supercharge your
metabolism. Include lean protein at these feeding
opportunities and watch your metabolism shoot through the
roof.

Protein requires a lot of energy (calories) to be digested
and utilized. This means your metabolism has to increase
even more sustain the energy demands. The result is more
calories burned and more fat lost.

The final fast easy weight loss tip for a rapid weight loss
diet is to eat fibrous non-starchy vegetables to keep your
blood sugars and insulin levels in control. This will
ensure that your body isn't tempted to store these calories
as fat.

Now that you know what to do to ensure a successful quick
weight loss diet get eating and make sure you eat the right
types of foods to ensure a fast metabolism and fast easy
weight loss.

----------------------------------------------------
If you're interested in taking your fat-loss efforts to an
entirely new level, grab this free fat loss report which
details 36 potent foods for boosting your metabolism and
how to lose weight fast - http://carbrotationdiet.com

Diabetes Drug Avandia Associated with Increased Risk of Osteoporosis

Diabetes Drug Avandia Associated with Increased Risk of Osteoporosis
The type 2 diabetes drug Avandia, from GlaxoSmithKline
(GSK), is making headlines again as scientists find that
long-term use of the drug may increase the risk of
osteoporosis among patients. Avandia, also referred to as
rosiglitazone, was approved in June 1999, since that time
the drug has been taken by millions of Americans. The
study was conducted by the Salk Institute for Biological
Studies and first appeared in the scientific health
journal, Nature Medicine in the Dec. 2 online issue.
Researchers found that the drug may contribute to bone loss
over time and that the drug may speed up the process of
osteoporosis, thinning of bones and may result in bone
fractures in the body that can be fatal to type 2 diabetes
patients who already experience hardships from the symptoms
associated with this illness.

Dangerous Avandia Side-Effects

Avandia is an oral anti-diabetic medication that has been
associated with congestive heart failure, according to
warnings released by the U.S. Food and Drug Administration
(FDA).

In early 2007, GlaxoSmithKline reported the results of a
26-week, double blind, fixed-dose study that resulted in
approximately 40 percent of patients taking Avandia to have
reduced their insulin dose, compared to those receiving
placebo pills. However, in November 2007, the FDA placed
yet another warning label on the drug, this time consisting
of a "black box" warning. The warning is also known as
"black label" warning and it is the highest and most severe
warning a drug can have while still being available on the
market. While the warning on the box was related to the
severity of potential heart failure, only continued
research will determine how great the risk of osteoporosis
is among users who also risk heart failure while on the
drug. But for those who are currently or have in the past
taken the drug, contacting an attorney who can offer advice
on how to receive probable compensation for the potentially
irreversible damage is a wise decision.

Overcoming the Avandia Osteoporosis Risk

For users of Avandia as well as other type 2 diabetes drugs
recently released on the market, it is advisable to speak
with an experienced diabetes law firm who can offer advice
on building a potential case and receiving compensation for
having taken Avandia or other type 2 diabetes drugs, which
may also cause the increased risk of osteoporosis. Treating
diabetes can be a difficult challenge in and of itself, and
when additional factors or side effects come to light about
a specific drug the situation can become an even more
frightening dilemma. But the best way to overcome potential
harm is to not only contact a doctor to better understand
steps to protect yourself, but to contact a law firm and
become aware of the latest news and findings.

----------------------------------------------------
To learn more about Avandia litigation or to consult an
attorney on the potential for an out of court Avandia
settlement, visit http://avandia.legalview.com/ . Also use
LegalView's additional practice areas, which can initially
be found at http://www.LegalView.com , to learn more about
other issues affecting Americans including topics ranging
from mesothelioma to automobile accidents.

The Health Benefits of Flavonoids As Anti-Oxidants

The Health Benefits of Flavonoids As Anti-Oxidants
Flavonoids are highly beneficial anti-oxidant compounds
found in many fruits and vegetables, as well as tea, red
wine and even beer, and it's now well established that a
plentiful intake of anti-oxidants through foods, drinks and
supplements is vital for optimal human health.

Anti-oxidants operate to neutralise the activity of
so-called "free radicals"; compounds produced in the body
as by-products of normal biochemical reactions, but which
may nevertheless be highly damaging as they produce
oxidative reactions damaging to cell structures.
Ultimately this damage may contribute to the development of
degenerative diseases characteristic of ageing, including
cardiovascular disease, Parkinson's Alzheimer's and even
some cancers.

The best known anti-oxidant nutrients are vitamins C and E,
although these can only function properly when supported by
adequate supplies of a wide variety of micro-nutrients,
which include many of the flavonoids found in common fruits
and vegetables. These compounds may therefore be regarded
as important elements in the body's anti-oxidant defences,
but many of the more than 4,000 flavonoids identified have
also been hailed for their beneficial effects on the immune
system and anti-inflammatory properties.

From the point of view of incorporating flavonoids into a
daily health regime, the good thing is the ease with which
this can be achieved. Flavonoids are very widely found in
fruits, vegetables, and even drinks normally regarded, for
other reasons, as unhealthy. So even a diet ordinarily
well provided with common fruits and vegetables may provide
anything up to 800mg of various flavonoids.

Authoritative research has indicated that this level of
flavonoid consumption may help protect against coronary
heart disease and hardening of the arteries
(atherosclerosis), an important precursor of both heart
disease and stroke. These remain two of the major causes
of premature mortality and disability in the Western world,
and to this extent the UK government and health advisors'
frequent advice to consume five servings of fruit and
vegetables each day is well founded.

The most potent of all the anti-oxidant flavonoids is
believed to be a compound called quercetin, which is widely
found in common or garden vegetables. The consumption of
fruits with their skins on, such as apples, pears, grapes,
bilberries, tomatoes etc will also provide a good supply.
But perhaps the richest source is onions, a foodstuff also
known since ancient times as a powerful anti-bacterial,
anti-viral and anti-inflammatory agent.

There's no doubt that a diet including plentiful supplies
of fresh fruit and vegetables can only be beneficial to
health. But the anti-oxidant properties of the flavonoids
found in many common, even supposedly unhealthy, beverages
should not be neglected.

For example, the anti-oxidant properties of the catechin
polyphenols found in black and green tea and red wine are
now well known and attested. But, as remarkable as it may
sound, there is now evidence that even beer may contain
unique anti-oxidants equal in potency to vitamin E. The
flavonoid compounds, xanthohumol and isoxanthumol appear to
be found only in beer and the hops that flavour it and
although they have not been studied directly, there is
speculation that they may be responsible for the remarkable
and counter-intuitive finding that lager type beers may be
more effective as anti-oxidants than red wine, grape juice
or even green tea. Obviously there are other reasons, not
least its high calorific value, why you wouldn't want to
depend on a high consumption of lager for your
anti-oxidants, but in moderation it may indeed be
beneficial.

In fact studies suggest that these particular flavonoid
anti-oxidants may have a particular role in combatting the
oxidation of low density lipids (LDLs), the so-called "bad
cholesterol", which is a known risk factor for the
development of atherosclerosis and cardiovascular disease.
The other main fat-soluble anti-oxidant which fights this
process is vitamin E, and although there is evidence that
the anti-oxidant potential of xanthohumol and isoxanthumol
may be comparable with that of the vitamin, it is also
clear that each of the three compounds functions best in
the presence of each of the others.

Whilst orthodox medicine concedes, in fact insists, that
further research is necessary, the implications of these
findings are exciting; suggesting that there may be many
more as yet undiscovered benefits of flavonoids. As
always, however, the holistic functioning of the body means
that maximum benefits will only be obtained by the
consumption of the widest possible variety of all these
compounds. As flavonoids are not yet widely available as
supplements, this consumption is best achieved through the
foodstuffs and beverages which combine them as nature
intended. Such a flavonoid rich diet can only be of
benefit to the action of the better known anti-oxidants,
such as vitamins E and C, which are more readily obtainable
in supplement form.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm

An Apple a Day Keeps the Brain Doctor Away

An Apple a Day Keeps the Brain Doctor Away
Age-old wisdom tells us that we should eat fruit to stay
healthy. Once again, science catches up to the old adage. A
new study suggests that compounds in fruit, especially
apples, may promote brain fitness as you age.

Specifically, researchers found that phenolics, extracted
from apples, bananas and oranges protected neuron-like
cells from dying in a dish. But before we get into the new
results let's cover a little background on what the fruits
may be doing to protect your brain.

Too much oxidative stress can lead to Alzheimer's disease

One of the things that can damage bodily tissues and cause
disease is oxidative stress. This is essentially a process
that usually happens during the manufacturing of energy.
Just like a nuclear reactor makes energy very efficiently,
but at the same time produces toxic by-products, so do our
tissues.

Usually these toxic by-products are well controlled, but
occasionally they escape into our cells and tissues and do
a little damage. If left unchecked, this damage can
accumulate and eventually lead to disease.

Since the brain gets dibs on about 20% of the calories that
you eat, it has a lot of energy production going on and is
at risk of oxidative stress. In fact, many studies indicate
that Alzheimer's disease brains are highly susceptible to
oxidative stress and that this may be one causative factor
in developing the disease in the first place.

Fruit can protect you from oxidative stress

That's the bad news, now here's the good news. Antioxidants
found in fruits and vegetables can help prevent oxidative
stress by neutralizing the toxic by-products of the energy
production process. That's why it's so critical to get your
recommended five to nine servings a day. This gives your
brain and body what it needs to fight oxidative stress.

In new research, scientists from Korea and Cornell,
extracted specific nutrients, called phenols, from apples,
bananas and oranges and used them to save neuron-like cells
grown in a dish. They treated the cells with hydrogen
peroxide, which will cause oxidative stress and tested if
the fruit extracts could save the cells from damage and
death.

Apples help neurons and blood vessels

First, researchers looked at damage to the protective
membrane that surrounds the cells to see if the fruit
extract could prevent them from springing leaks caused by
the toxic peroxide. Second, researchers measured the actual
peroxide-induced death of the cells and the ability of the
fruit phenols to save them.

It turned out that all the tested fruit extracts were
effective at protecting membrane damage and cell death, but
apple extract was the most potent.

In a related experiment researchers from the University of
California at Davis, also tested the ability of apple
extract to prevent cells from dying. But in this experiment
they used endothelial cells, which are the cells that make
up the walls of blood vessels.

Again, since the brain utilizes a big share of the bodies
oxygen supply, blood delivery through a healthy circulatory
system is a huge factor. And, the health of the endothelial
cells that make up the vascular system is extremely
important for overall brain health and fitness.

In this experiment, the apple extract met the challenge
again. Researchers treated endothelial cells in a dish with
a toxin known to kill them, and were able to prevent the
cell death with the apple extract.

So there you have it. We should remember all that stuff our
grandmother told us and take heed. An apple a day really
may keep the doctor away and help maintain good brain
function as we age.

----------------------------------------------------
Learn to control stress, improve your metabolism and boost
your intelligence with the four cornerstones of Brain
Fitness. Visit http://www.BrainFitForLife.com for FREE
Brain Fitness resources.

Unlocking the Secrets of Your Sense of Smell: Part 2

Unlocking the Secrets of Your Sense of Smell: Part 2
All scent originates as a chemical. Without chemicals, our
brain would not be able to perceive, or "read" a scent.
All around us are currents of air which are in constant
motion. These currents contain myriads of complex
combinations of odours that only trigger our attention when
they irritate or please us.

Every time we breathe, our noses take in these chemicals,
which pass over two small patch-like areas the size of a
penny that contains five to six million tiny yellow
receptor cells called the olfactory epithelium. Located on
these receptor cells are microscopic filaments called cilia
that extend into a watery mucous that surrounds the
epithelium. On the cilia are proteins that respond to
specific molecules. Like a key in a lock, when these
proteins come into contact with its corresponding odorant
molecule, a series of biological interactions are initiated.

First, there is an immediate rush of electrical activity as
one experiences the perception of an odour. Our sensory
nerves have long filaments, or axons, that are located on
the opposite end of our olfactory nerves. The axons send
messages to nerves located in the olfactory bulb which is
shaped like a protracted balloon. The millions of axons
that line its circumference transmit a pattern of activity
that is specific to the individual cilia that come into
contact with their corresponding molecules. Just as our
brains are able to store and recognize complex notes from a
symphony, it is also able to store and recognize complex
combinations of fragrance notes that make up our favourite
perfume.

How strong is our sense of smell?

Compared to a dog that has two hundred twenty million
olfactory sensors, humans have only five or six million.
While it may seem that humans have been short-changed where
noses are concerned, we still can nevertheless, recognize
thousands of different scents. Though we may not have a
piranha-sharp sense of smell, we can, for instance, detect
some substances in dilutions of less than one part per
several billion parts air.

How sharp is our sense of smell at birth?

Unlike our other senses, our sense of smell is fully mature
at birth and is one of the first senses that newborns
experience. Their sense of smell helps them to locate
their mother and her source of food. Without this
functioning sense, baby animals would not be able to locate
their mothers' milk.

Studies indicate that a newborn can recognize his or her
mother's nipple simply by its scent. In one study, mothers
washed one of their breasts while leaving the other left
unwashed. Over two-thirds of the babies tested chose the
unwashed breast.

Research conducted by Dr. Ira Lott reveals that when a baby
is introduced to a fragrance while being stroked—much
like a mother would do while nursing—his or her
ability to remember that scent is increased. The results
of her study suggest a connection between a baby's sense of
smell and the ability to learn at an early age. Dr. Lott
suggests that touching a baby increases his or her ability
to remember a scent and may help to explain why a newborn
readily recognizes his or her mother by her scent.

Other studies suggest that babies are most responsive to
body odours but by the age of three they essentially have
the same odour likes and dislike as adults. Newborns
subjected to pleasant odours reacted positively while those
subjected to unpleasant odours responded with "screwed up
faces." Studies within the womb reveal that foetuses react
to fragrances introduced through their mother while
newborns are able to recognize her scent in as little as
forty-eight hours after their birth.

Children's sense of smell—their odour likes and
dislikes—do not parallel those of adults until the
onset of puberty. A study conducted in 1976 and repeated in
1994 indicates that nine-year olds apparently do not have
sensitivity to certain musk odours. However, their ability
to detect particular odours is the same as both adults and
young adults.

----------------------------------------------------
Luke Vorstermans is the founder of The Sense of Smell Lab,
a world leader in the development of innovative products
that use our sense of smell to influence behavior, trigger
memories, manage cravings, enhance moods and improve sexual
health. To learn more about enhancing your sex drive, go
to http://www.scentuellepatch.com

Your Diet,Fiber and Liquid Vitamins Will Give You Energy!

Your Diet,Fiber and Liquid Vitamins Will Give You Energy!
While Americans may know they need fiber, they aren't
getting enough fiber in their diets is an essential element
of a healthy diet. The 2005 Dietary Guidelines report
identified fiber as a shortfall nutrient for all age
groups. The American Dietetic Association recommends
Americans increase their total fiber intake to enjoy the
health benefits associated with a diet that's high in total
fiber, low in fat and rich in fruits, vegetables and whole
grains. With more and more research showing that a
high-fiber diet may help prevent cancer, heart disease, and
other serious ailments, roughage has started to get some
respect. The mighty trilogy of nutrients — protein,
carbohydrates, and fat — garners most of the diet
industry's attention, but it's becoming much more clear
that fiber needs to be the fourth leg of the dietary table.
Health experts recommend a minimum of 20 to 30 grams of
fiber a day for most people. The typical American eats only
about 11 grams of fiber a day, according to the American
Dietetic Association. One claim states that dietary soluble
fiber, when part of a diet low in saturated fat and
cholesterol, may reduce the risk of coronary heart disease.
In a 1996 survey, however, when 1,009 Americans were asked
which of five foods--lettuce, asparagus, navy beans, brown
rice, and oatmeal--provided the best source of
cholesterol-fighting soluble fiber, many missed the mark.
Some fibers are soluble in water and others are insoluble.
As it passes through the gastrointestinal tract, soluble
fiber binds to dietary cholesterol, helping the body to
eliminate it. Antioxidants help prevent cholesterol from
being moved out of the blood and into the lining of the
blood vessels. There also is some evidence that soluble
fiber can slow the liver's manufacture of cholesterol, as
well as alter low-density lipoprotein (LDL) particles to
make them larger and less dense. Fatty acids that are
absorbed into the bloodstream and appear to play a role in
lowering cholesterol levels are formed when soluble fiber
breaks down in the digestive tract. A certain type of
dietary fiber, called soluble fiber, may help lower
cholesterol levels by sweeping cholesterol out of the body
before it gets into the bloodstream. High fiber diets can
help in decreasing the risk of getting several different
illnesses. Flax seed is the best high fiber food, providing
the greatest level of high quality dietary fiber of any
food. Another source is instant-cocoa mixes that have as
much as 3 g of fiber per cup.

The fiber diet is regaining popularity as an alternative
for weight loss. Diets low in saturated fat and cholesterol
and rich in fruits, vegetables, and grain products that
contain fiber, particularly soluble fiber, may reduce the
risk of coronary heart disease. The following is a
guideline for your cholesterol levels. 180-199-then your
blood cholesterol level is acceptable.
200-219-then your blood cholesterol level is borderline
high. 220 or higher-then your blood cholesterol level is
too high. If your total blood cholesterol level is
greater than 200 (and especially if it is over 220), you
should have another test to see what type of cholesterol is
high. Fresh fruits, vegetables and unprocessed
grain products such as whole-grain breads and cereals are
naturally low in fat, cholesterol-free, but
rich in starches and dietary fiber. Including more starches
and fiber in your diet can help you lower your
cholesterol level as well as reduce your risk for obesity,
cancer, high blood pressure and other maladies.

This information will guide you towards a fiber rich liquid
vitamin with a minimum of 4 grams of fiber per ounce. Do
not ignore this, as it is the basis for good health and
well being! Supplementation of liquid vitamin nutrition is
the secret to protecting you and your family against
disease, staying healthy and looking and feeling youthful.

----------------------------------------------------
Chuck Arnone is concerned with our health and fitness and
strives for quality information.
http://www.provitaminliquid.com

Embrace Self Care As Your Primary Health Care!

Embrace Self Care As Your Primary Health Care!
"2007 was the best year I can remember!" These words--
music to my ears!-- were spoken last week by my client,
called Robert for this article, who has dealt for many
years with severe chronic pain.

This last year was a turning point for Robert. As he and I
worked together in regular wellness coaching sessions, he
began to have hope that he could feel significantly better
by taking back control over his health.

This feeling of hope grew into conviction as he made many
little, and some not so little changes, that added up to
big healing. He attended a gentle water exercise class,
started practicing mind-body relaxation techniques, met
regularly with a support group, learned easy, delicious
ways to cook vegetables and generally began treating
himself with a greater sense of kindness.

Every aspect of his life is improving because he is
practicing the most important form of health care: Self
Care. He is creating, by his attitudes, habits and daily
choices, improved health and well-being that no medicine or
surgery or medical system or expert could provide.

Although we live in a time of remarkable medical services
there is no health care as important as the care you give
yourself. Modern medicine is so miraculous that it is easy
to believe that doctors and other experts are responsible
for our health. It is easy to believe that our health comes
because of something someone does to us. We often go to
medical providers to get fixed.

And yet, the very most important type of health care is the
one that you and I practice daily, often without even
knowing we are practicing health care.

Your most important form of Health Care is Self Care!
Self care is your primary and most important form of health
care.
It is the form of health care you are in charge of.
It is your birthright. It is your responsibility.
Self Care is daily, lifelong, vital, irreplaceable and
deeply enjoyable.

Eleven Reasons to Claim Self Care As Your Primary Health
Care

1. Self Care is your most effective form of health care.
How you care for yourself is the biggest determinant of
your health, happiness, quality of life and
the way you will age.

2. Self Care is a joyful way of living.
Self care is a way of saying yes to your life on a daily
basis.

3. Self Care is empowering!
When you claim self care as your primary form of health
care you take back control over your life
and your health.

4. Self Care is cost effective.
You will save money and time by practicing self care.

5. Self Care is your response-ability.
Response-ability for self care is an opportunity only you
can take. Only you have the ability to
respond to your body, mind, heart and soul from the inside
out.

6. Self Care is the best gift you can give your family and
closest friends.
Do you ever find yourself thinking it is selfish to put
self care high on the priority list? Taking great care of
your needs is actually one of the most generous things you
can do.

7. Self Care has no substitute.
Whether you prefer to use conventional western medical
care, alternative practices, or as I
recommend, a combination of the two, there is no medical
care that substitutes for self care. No
surgery, medical procedure, medicine or expert can
compensate for lack of self care.

8. Self Care complements and enhances every other form of
health care you utilize.
When you commit to daily, positive self care, whatever form
of health care you use is enhanced and
the benefits are increased.

9. Self Care is holistic.
Self care includes and improves every aspect of your life
including physical, mental, emotional and
spiritual health, relationships, play and work.

10. Self Care starts right where you are, right now.
Whatever the state of your health, whatever your life
circumstances, there are many things you can do
on a daily basis that will help you enjoy your best health,
wellbeing and vitality.

11. Self Care is made up of many little steps and many
small changes.
Easy, small enjoyable steps take you to the tipping point
away from disease and pain and toward
health and happiness.

If you want to live with your best health and vitality, if
you want to create the best year possible, commit now to
embracing self care as your primary health care!

Imagine: What if...?
Take a few moments to imagine yourself a year from now.
Imagine that you are at the beginning of 2009, looking back
at 2008 and consider: How might your life and health be
different having taken on self care as your primary form of
health care?

Envision: One step at a time.
Coming back to this present moment, ask yourself:
What one self care step would I enjoy taking now?
Keep it enjoyable and do-able and make sure it's something
you want to do rather than something you think you should
do.

May 2008 be your best year!

----------------------------------------------------
Transformational wellness coach, Lea Houston, MA, helps
people of all ages create lives of health, vitality and
well-being. Get her Free Special Report, Let it Be Easy,
and a free subscription to her popular ezine, Self Care
Celebration! rich with soulful and practical resources,
tips and inspiration at
http://www.SelfCareCelebration.com