Welcome to Volume 27 of the Fitness Destinations Journal!
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Our articles this week are by 2 brand new authors here at Fitness Destinations, and both are very useful and informative. The first piece is by Rob Cooper and helps you to properly manage your expectations about starting a new fitness program so that you don't set yourself up for failure.
Our second articles is by Prerna Salla and details what you can expect during menopause, and how a health diet and exercise program can minimize the negative effects while maximizing the positive changes that occur during this stage of a woman's life.
Enjoy this week's articles and have a great weekend!
Fitness Article - What Are You Willing To Do To Achieve Your Weight Loss Goals
by Rob Cooper
What are you willing to do to achieve your weight loss goals?
I'm approached quite regularly about which diet is best, which
book would I recommend and what exercise program should a
person follow. People think they can just purchase a book to
read and then some sort of magic occurs whereby reading it
will cause their fat to magically disappear. Well, I'm here
to break the news to you, the $40 investment in your weight
loss book is just the start, there's a lot of hard work and
other expenses involved.
Time Investment
There's time invested in your education (reading, watching
videos etc), time you'll spend exercising doing both cardio
and weight training. There's time spent creating your new
meal plans as well as preparation of those meals the day
before or days in advance. There's time involved in doing
extra laundry because you're suddenly doing more exercising
now on your weight loss journey.
Let me ask you this: What's your favorite television show?
How much television are you watching in a given week? 1 Hour?
Six? Are you willing to eliminate television to allow
yourself time to go to the gym and prepare foods for the next
day? If not, then don't bother buying books that recommend
food and exercise programs. It takes time to prepare food for
5 or 6 meals in a day and to go to the gym once or twice a
day. Weight loss requires a time investment.
Food Investment
The quality of the food you put in your body is directly
proportional to the quality of your cells. It's your cells
that create energy and make your various bodily systems run,
and if they're given the best quality food, then they're able
to regenerate and be healthy.
Conversely, low quality food creates a low quality cell. A
low quality cell is not up to the demand of generating energy
nor the proper removal of wastes, which then results in
sickness and disease.
In conversation with a fellow regarding his food program and
how he could make corrections to his diet to improve his
health, burn fat, improve his workouts and achieve his weight
loss goal, I suggested a few ''new'' products. Oatmeal, some
whole grain wraps, spring mix salad, and Essential Fatty Acid,
Almond butter and whole grain basmati rice were a few places
to begin.
''You didn't tell me how expensive it was going to be!'' was his
response.
Well, I don't consider it expensive, so I would not have said
that it was.
Our cells are our power plants in our body. Our body is
constantly rebuilding itself daily and hourly. Our skeleton
replaces itself once a year and the muscular lining of our
stomach and our intestines is replaced every 3 to 4 days so it
only makes sense to give it the highest quality food. Doesn't
it?
You're probably going to come to the same conclusion that most
other people do. The food I put in my body creates a healthy
body and I must take care in my food choices.
Whole grain oatmeal costs more money than cocoa puffs. Raw
almonds cost more than hickory smoked almonds and you probably
never knew what Essential Fats or Pro Biotics were. Weight
loss requires an investment in food.
Cutting Expenses To Reach Your Goal
If you're not able to increase the amount of food you eat
financially or the quality of the food you eat (organic), then
what are you willing to do to get it? Are you willing to cut
some other costs? Are you willing to increase your sales at
your job or home business to be able to afford this new
change? The first reasonable step is to make some switches or
replacements. Take note of non nutritional foods in your day
- consider snacks, junk foods, coffee, pop, cigarettes (I hope
you're not still smoking), milk or dairy products, alcohol,
vitamins, tums, Rolaids, pepto bismol etc., and see how much
you're spending on a daily or monthly basis. Are you willing
to replace these for higher quality nutritional foods that
will support you in your weight loss goals? It can be a scary
thought for some people. Others accept the challenge readily
because they've truly committed to their weight loss goals and
are willing to do Whatever It Takes! Switching and replacing
is the easiest thing to do. Weight Loss requires sacrifice.
Invest in Yourself
Your body, your mind, your soul and becoming the best you can
be is the single best investment you can make. Make the
decision to eat the cleanest food you can, make the healthiest
choices you can, begin to switch from non nutritional foods to
nutritional foods and let go of negativity in your life. Weight
loss is easy, but requires some investment.
Eat Well, Be Well
Rob Cooper
About the Author
Rob Cooper shares the secrets to his 300 pound fat loss so that
you too can lose weight, get and remain healthy. Subscribe to his
newsletter for simple, effective tips. http://www.formerfatguy.com
Visit Site: weight loss
Fitness Article - Menopause and Diet - The end of an era, the beginning of Fitness
By Prerna Salla
It’s interesting to note that diets need to change with the changing of moods and age. Like menopause for example requires a diet that’s rather different from the normal diet of a woman, taking care that the meals taken are in keeping with the nature of both, the woman as well as the lady in concern.
Menopause is the term used to indicate the end of the period of possible sexual reproduction, as evidenced by the cessation of menstrual periods. This is absolutely normal and occurs between 45 and 55 years. Menopause does not decrease the woman's physical capacity, sexual vigor and enjoyment of life. It brings certain freedom to a woman. For example, no longer the woman has to worry about monthly bleeding or birth control. But during this period women undergo a lot of emotional stress. The ovaries stop producing estrogen and this leads to estrogen deficiency. This hormonal imbalance may cause short-term symptoms and long-term health risks.
Some women experience severe symptoms and others experience nil or limited symptoms or view it as a positive life-enhancing process. 50% to 60% of the women seek medical help for the short-term symptoms due to estrogen deficiency associated with menopause. The same strange feeling may occur if the ovaries are removed by surgery due to any other cause.
Diet during Menopause
Keeping to a healthy diet can do wonders for overall vitality and this in turn helps to give you greater resilience against any problems during menopause. Hot flashes may be reduced by taking vitamin E-rich foods like wheat germ, nuts, eggs and olive oil. Vitamin A, D, calcium, phosphorous and magnesium can help to prevent osteoporosis. Fish, drumstick leaves, and dairy products are excellent sources of calcium. Cut down on tea and coffee which promote the excretion of calcium.
Many women put on weight and increase the blood cholesterol level. To control body weight and blood cholesterol, select low fat dairy food and cut down on saturated fats like butter, cheese, and oil fats. Evening Primrose oil on the other hand is one type of oil that is most beneficial during PMS as well as menopause. Another effective yet natural means of getting rid of the depressive pangs during this period would be to introduce bananas in your regular diet. It not only acts as a complete food, it also ensures that you don’t fall prey to water retention and keeps your digestive system in check.
Research says that substances from plants called phytoestrogens might help to reduce the severity of hot flashes and other symptoms of menopause. Phytoestrogens, which mimic human estrogen, are found mainly in soybeans and sprouts. Soya bean flour can be mixed with wheat flour for making rotis, the staple diet of most Indians, for example. Other Soya products are soymilk, tofu, and soy sauce. In fact the benefits of Soya are innumerous, and making it a part of your daily diet not only ensures that you remain fit for a longer period of time, it also makes you lose the unwanted middle age fat. An excellent medicine for the thyroid, especially during the menopause period, it improves the skin quality as well, a symptom that goes hand in hand with thyroid patients.
Carrot and beetroot juice are found very useful in menopausal disorders. Oats, corn, barley, brown rice, and whole wheat are also excellent sources of phytoestrogens. Regular exercise is essential during this period. Avoid spicy foods, pickles, coffee, tea, chocolates, alcoholic drinks and refined products.
This period is to be viewed as a normal stage in a woman's life. However, members of the family must realize that during this stage a women needs a lot of attention, care, and understanding to make her life tension free, and make her feel that this stage, like the other stages in her life, are normal!
About the Author
Read more articles by Prerna Salla
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