A New Year, A New You with the RIGHT Nutrition!

The nutritional choices you make today will have a major impact on your overall Health, Wellbeing and Longevity in the future.

The human body is the most intricate piece of machinery that has ever existed on this planet.
The human body is also the most abused piece of machinery in existence.

As humans are the only species who are consciously aware of our own mortality, you would think that we would be doing everything in our power to optimize our natural lifespan.

However, if you would you rather live a healthy life and reach your optimum lifespan, or develop a “Degenerative Disease” and die in agony 20, 30 or even 40 years before you need to?"If you think that most of us would opt for the first choice, as none of us want to experience the second scenario, you are sadly mistaken.

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Hundreds of millions of people, through their lifestyle and diet, are actually going to become just another statistic in the “Degenerative Disease” scrapbook of DEATH! As a result of the lifestyle choices they are making TODAY, they are going to suffer, die early, die in pain and die needlessly from a wide range of diseases that virtually did not exist 300 years go.

Diseases such as Cancer, Cardiovascular Disease, Diabetes, Asthma, and hundreds of other so-called “Degenerative Diseases” are, in most cases, actually nothing more than preventable "Lifestyle Diseases".

This is shown by the simple fact that while they were virtually unknown 300 years ago, they are absolutely exploding today, as evidenced by the latest figures from the Center for Disease Control (CDC) showing the top ten killer diseases in the USA.

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You see, the problem with nutrition is simply that we no longer consume the foods we were designed to eat.

Humans were designed to eat a diet consisting solely of RAW food and pure water. Raw fruits, raw grains, raw vegetables and raw meat.

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The discovery of fire and the ability to cook our foods actually started our nutritional decline.
The arrival of the "Industrial age" and processed foods hastened that decline.

The fact that the over-processed, over-cooked junk we now primarily consume has less than 10% the total nutritional value of the foods our remote ancestors ate, is a major factor in the our current health crises.

The fact that we no longer drink pure water, but instead consume copious amounts of soda (which is up to 50,000 times more acidic than pure water) is also a major factor in our current health crises.

So, is the answer to our nutritional problems to simply revert to the totally fresh diet we were designed to eat?

They answer to that is yes...and no.

Yes it does help...and no it is not the total answer.

Yes because the more fresh foods you can consume instead of the over-processed, over-cooked junk food many of us eat, will help the body.

No because even those foods today do not contain the same amount of nutrients as the foods our remote ancestors ate. Our remote ancestors were "'hunter / gathers" who ate whatever food they found growing naturally as they traveled. Today there are 6 billion of us trying to survive on food grown on the same ground over and over again.

Simple science shows us that plants extract, among other things, 70+ trace minerals from the soil, and we then ingest those minerals from eating the plants. Well we used to, but our farming practices today only re-fertilize the soil with nitrogen, potassium and phosphorus. The other vital trace minerals are depleted and it is way to costly for our farmers to replenish them artificially.

The best nutritional answer is actually two-fold. Eat as much fresh (naturally ripened), organically grown food as possible, and then take nutritional supplements on a daily basis to make up the nutritional shortfall of those foods.

Think of it this way: "The body you now have is the only one you are going to get!"You can either nurture and support it, or you can abuse it. If you choose to nurture your body, then providing it with top quality nutritional supplements along with live food, adequate diet and regular exercise makes perfect sense.If, however, you choose not to nurture your body.

Start the New Year right with exceptional live whole foods and watch the benefits your body and MIND experience in 2008!

Natural, Sustainable Energy Through Live Whole Foods :http://www.urilife.net/fitsmartz/order.html

Simple Eating Strategies for The New Year!

As we gear up for 2008, I thought I would dedicate today's posting to healthy and effective eating "strategies" that hopefully will turn into habits - good habits!

So, take that last piece of Lasagna, that sip of Eggnog and slice of cheescake before we ring in the new year and let's get down to business.

When you compose your list of "goals" for the year, I assume that "Eat Right" is high up on your list. If not, it should be! It's safe to say that 80% of the way we feel and "look" is a direct result of what we put into our bodies. Not to mention the potential long term destruction we risk our internal organs by not eating healthy or even correctly.

I've put some very simple, yet highly effective tips together to help you achieve your excellent eating habits for the New Year:

• Eat at least six meals daily (I KNOW you can do this)
• Make each meal count. If you eat anything, consider it a meal.
• Eliminate any and all refined sugards and sweets.
• Reduce caffeine intake and increase water intake.
• Eliminate alcohol or reduce to no more than 2-3 beverages per week.
• If you must have heavy starches, consume by 1 - 2 P.M. (i.e. bread, pasta, potato)
• 1 serving of protein should be consumed with every meal.
• Eliminate or greatly reduce any dairy intake. Milk is for Cows!
• All fruits should be consumed in the morning before Noon. No fruit juices! Unless, 100% pure.
• Consume Live Whole Food supplements everyday www.urilife.net/fitsmartz This offers a complete range of full-spectrum nutrients that are very much depleted from most all foods we consume. This is an important key to optimial health!
• Maximum amount of hours between meals: 3 hours.
• Limit sugary condiments such as ketchup and salad dressings.
• Meal replacement bars and shake should be less than 20 grams of sugar per serving.
• Lots and lots of water throughout the day!

I just listed some very simple items that you can follow on a day-to-day basis. Just try it for 30 days and see how good you feel and look!

If you are interested in some FREE samples of my Live Whole Food supplments produced by Uri International; please enter your informtion and I will get them out to you:

www.urilife.net/fitsmartz <-- click here and enter your information for free samples

Wish you a very blessed, happy, prosperous and HEALTHY 2008!

Peter

Shoulder Pain

Shoulder pain comes in many forms, among them is Adhesive Capsulitis, commonly known as frozen shoulder, a problem that causes the shoulder joint capsule to stiffen and causes a loss of movement throughout the shoulder joint. This condition is often confused with shoulder tendonitis or a rotator cuff injury, but it's different because it affects the joint capsule rather than the tendons and muscles of the joint. To understand this concept better, it might help to look at the anatomy of the shoulder joint.

Shoulder Joint Anatomy
This particular joint is intricate and complex area of the body. While the shoulder is one of the most amazingly versatile parts of the body, it is also among the most fragile. With the number of tendons, bones and muscles involved with each movement, it's easy for something to go wrong. The shoulder joint also has a large range of motion, but that means that it lacks the stability that other joints have. This makes it more susceptible to injury resulting in shoulder pain.

Three Bones in the Shoulder

Scapula (shoulder blade)
Humerus (upper arm bone)
Clavicle (collarbone)
Four Muscles in the Shoulder

Supraspinatus
Infraspinatus
Teres Minor
Subscapularis

When we talk about frozen shoulder, we are talking about the point at which the humerus fits into the shoulder socket. The surrounding ligaments and capsule becomes inflamed and causes limited motion in the area and a great deal of shoulder pain.

Causes of Frozen Shoulder
Although the cause of frozen shoulder is a mystery, many cases of this condition occur following a shoulder injury, shoulder surgery or arthritis. Poor posture is also a cause of frozen shoulder, causing the ligaments that surround the shoulder joint to shorten and cause stiffness in the joint. Others believe that conditions like diabetes and hyperthyroidism can cause or at least contribute to stiffness in the shoulder.

Symptoms of Frozen Shoulder
You might not know what causes frozen shoulder, but you definitely know when you have it because of the extreme stiffness and shoulder pain you'll feel in the joint. The pain is usually more like a constant aching and the stiffness prevents the joint from performing its full range of motion. In a typical case, you won't be able to lift your arm above your head or rotate your shoulder at all. There are generally three stages involved with the condition:

Stage One
This is known as the "freezing phase." The shoulder begins to have mild pain and stiffness. It can last for a few weeks or several months.

Stage Two
Known as the "frozen phase," this stage sees the pain decline while the stiffness remains. This stage can last up to a year.

Stage Three
This "thawing phase" allows the shoulder joint to regain its full range of motion, but it could take up to a few months to fully recover.

Most cases of frozen shoulder clear up between four to six months after onset, but some extreme cases have been known to last a few years. Proper precautions and exercises can reduce your risk of getting this condition and any other type of shoulder pain.


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About the Author
Article by Brad Walker. Brad is an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He has worked with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention.

Eating For The Holidays!

Hi guys - it's been over a month since my last posting; life has kept me extremely busy as we round out 2007!

I thought it would be fitting to talk about eating around the holidays. It's no surprise that the average american gains between 4-7 lbs during this time of the year. Understandably so, with so many wonderful foods starting with appetizers to pies, cakes, candies and alcoholic beverages. It's no wonder that most of us tend to go overboard.

While I admit that splurging a bit over the holdidays is deserving in my opinion, there's always that guilt factor that sets in after. So, where is that line that we shouldn't cross? If you look at most of the foods you eat, they are very high in either carbs or sugar or both. Try to be more aware of the "types" of foods that you are eating. In other words, eat more of the meats, fishes and vegetable dishes; go for the nuts and salads and limit the breads, pastas, potatoes, cakes and pies. No kidding, right? But, how??

First, burn calories in the morning by going for a brisk walk or jog to prepare yourself for the onslaught of calorie intake. Now, your body is in a more efficient metabolic state. You are burning calories more rapidly throughout the day. Continue to drink lots of water, especially in between your alcoholic beverages to keep your stomach fuller and your body hydrated. One glass of water for every drink.

Fill your plate(s) with 3/4 of meats and salads and either elimiate the breads and potatoes or limit them drastically. Ever wonder why you get tired after a big meal like that? It's the intense carbs which drives your insulin level up rapidly causing that lethargic, sleepy feeling. If you are going to eat the deserts, keep those slices thin and eat slowly.

HINT: If you must have pasta, use the whole wheat versions that are incredibly poplular in most supermarkets now. In fact, they are high in vitamins and even include omega fatty-acids now, which is excellent for vascular health. When boiling your pasta, try spraying Pam in the water and watch how nothing sticks!

For optimal ongoing nutrition, I encourage you to visit my site and get yourself some samples of the greatest, most effective nutritional Live Whole Food supplments that you can offer your body. http://www.urilife.net/fitsmartz



Give yourself a gift for the holiday - amazaing health! What can be better?

Enjoy the holidays and eat wisely!

The Pursuit of Live Whole Foods!

As a result of our blog posting, "Beyond Square Meals, Penetrate Your Cells", we continue to receive requests for more information about the benefits of live whole foods. It's no surprise that more and more people are in pursuit of a more healthy lifestyle. Enter a supermarket or a Whole Foods store and you begin to notice a significant influx of products labled as "organic" or "cage free".

All this simply means is these products are grown and produced in their most natural state without being compromised by chemicals, additivies or hormones. Consuming organic and "live whole foods" is a wonderful way to bring your body back into proper balance. You see, live whole foods retain most all of their original nutrients and are not compromised by processing techniques used on most foods we eat today.

There is a forward-thinking company called, URI International, who is leading the way with live whole foods supplements that is making a significant difference on people's health. We have been using their products for about 30 days now and can tell you that the benefits are extremely compelling - they are as follows:

• Sustained energy
• Uninterrupted sound sleep
• Less sleep required
• Far better digestion
• Mental clarity - all day long
• Overall better sense of well-being
• Results were immediate and long-lasting
• Delicious beyond our expectations

URI International has one focus and one purpose: To continue to provide the highest quality, most effective and affordable whole food nutritional supplements on the market for superior results. Each product contains premium, wholesome and synergistic ingredients that promote optimal health. The quality and value of our exceptional product line has enabled us to experience rapid growth and become recognized as the industry’s premier source for superior, live whole food nutritional products.

We give this company and their awesome products our hightest recommendation!

Feel great all the time - the results are noticeable immediately and know that you are doing your body good!

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GET SAMPLES HERE: http://www.urilife.com/fitsmartz/sample.html or contact us.

Trouble Falling Asleep? Non-Addicting, Natural Remedy Works!

Here's another recent request we received regarding a topic on insomnia. We recommend this all natural supplement that works amazingly well for those prone to insomnia. Stay clear of those prescriptive type sleeping aids, as they are are highly addicting.

This product is 100% natural and you can "safely" take it every night if necessary. More importantly, it helps you re-establish a more natural sleeping pattern so you don't have to rely on it.

Get it here now and experience that much needed sleep so you can have great workouts the next day!

The 15 Minute Workout!

Hey guys! We got flooded with your wonderful responses last night and suggestions for our blog - thank you for your awesome comments.

Today's blog is the result of one of our reader's request for a simple morning workout that does not require getting up too early and heading off to the gym. If you have time constraints or if the thought of hardcore exercise makes you cringe, then we think you will appreciate this simple, yet effective morning workout routine.

It only takes 15 minutes - if you can't spare 15 minutes...go to a mirror right now....look at yourself and say, "stop making excuses and do something about your health!"

Ok, ready?

Go start the coffee maker and begin stretching for a couple of minutes. Then, break out into some jumping jacks, yes, old-fashioned, time-proven and effective, jumping jacks. Personally, I like to do about 100 at a moderate clip but do what you can - don't be afraid to push yourself a bit and work up a sweat. Feel the blood flowing and all those positive neurons reacting in harmony - they love it, trust me. Your body is begining to recalibrate itself.

After your set of jumping jacks, do 3-4 sets of push ups. Do as many as you can each set, holding your negative repetitions during the last 2-3 sets. Try it, you'll like it! If you can't do normal push ups, do the "girly-man" ones on your knees, just make sure no one is watching!

I also like to throw in some lunges and sit ups, but you can skip these in the beginning. You don't want to kill yourself - ha, ha!

Just try this, oh so simple routine, for one week and listen to your body. You will begin to really see some changes happening with your energy level and your oveall attitude. You will begin to feel motivated to take it to the next level or you can continue along with this routine, as it will help facilitate weight loss and improve your overall appearance and cardiovascular condition.

Do it tomorrow morning - remember, no excuses!!

Looking For More Great Health & Fitness Tips?

We hope that you have found our blog helpful and beleive, you, me -- it's just begun!

Now, we want to hear from you! Please tell us what about some of the health and fitness issues you face or request a topic for our up and coming blogs. Consider this your personal source for all of your health and fitness needs. In the near future, you will be able to benefit even more when we launch our FitSmartz website. It will be jam-packed with awesome information that you can apply immediately to achieve a healther "life-style".

We realize there are a lot of choices out there when it comes to health and fitness sites, so we plan to up the anty with all sorts of great tools and interactive resources that will impact your life NOW; it will soon change the way you LEARN, GROW and Thrive!

Stay tuned!

In the mean time, please feel free to e-mail us at fitsmartz@gmail.com with all your requests. We promise to address them promptly.

Until then, keep that blood flowing!

Beyond Square Meals, Penetrate Your Cells!

With nutritional supplementation and health awareness at an all-time high, why have health problems skyrocketed over the last 100 years? While our ancestors lived difficult lives, they were not burdened with many of the complicated health challenges we face today. So what has changed in our modern world? What is the secret to enjoying the health and vitality experienced by our forefathers?

The answer is simple and indisputable: Live Whole Food Nutrition!For centuries, our ancestors received nourishment from whole food sources; Vegetables, berries, seeds, greens, sprouts, fruits, grains and nuts grown in chemical and pesticide free soil – soil that was rich in probiotics, fulvic acid, enzymes and minerals.

These are the absolute essential nutrients that impact your body right down to the cellular level. Science or fact, you question? Try feeding your body truly live whole foods for one week and experience mental and physical energy like never before. The impact that LIVE WHOLE FOODS have on your cells is absolutely amazing. I never realized what a difference it made until I tried it for one week - almost overnight you feel completely rejuvenated, re-energized -- almost re-engineered!

Experience what live whole foods can do for you - it's simple and it works!

In today’s world, our bodies still require the complete balance of pure nutrients and energy provided by live whole foods. The modern demands of our fast-paced world have led to the processing of food to the point of non-nutrition. Authentic food value has been sacrificed for convenience. Natural food has been replaced with chemically modified products that can promote illness and disease.

Today we are not only eating food – our food is eating us. In an attempt to counteract the impact of poor nutrition, we supplement our diet with “processed nutrition” in the form of isolated synthetic vitamins, minerals and antioxidants that are only slightly more beneficial than the processed foods that created the problem!

The solution to the nutritional crisis facing our world is pretty simple … “Back to Basics” Back to a complete balance of live whole-foods, just the way that nature intended for healthy living. Supplementing your diet with live whole food nutritional products provide that balance. Feed your body the live whole food nutrition your body knows, Nutrition your body needs.

Need some help choosing the right live whole food alternatives? Send me an e-mail and I'll show you exactly what I do - you will love it!

fitsmartz@gmail.com

Achieving Success Through Visualization?

Understanding the mind's role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can't get motivated, then even the best training and nutrition program is not much help.


A fascinating fact about your subconscious mind is that it's completely deductive in nature. In other words, it's fully capable of working backwards from the end to the means. If you "program" only the desired outcome successfully into your "mental computer," then your subconscious will take over and help you find the information and means and carry out the actions necessary to reach it.

Many people are familiar with affirmations and goal-setting as ways to give instructions to your subconscious mind. But perhaps the ultimate mental training" technique is visualization. In one respect, affirmation and visualization are the same, because when you speak or think an affirmation first, that triggers a mental image, being as the human brain "thinks" in pictures.

You can use visualization to plant goals into your subconscious mind. You simply close your eyes, use your imagination and mentally create pictures and run movies of your desired results. If repeated consistently with emotion, mental images are accepted by your subconscious as commands and this helps with changing habits, behavior and performance.

Years ago when I was big into weight training, I would take a minute to visualize my next set or routine. I knew in my mind that I already achieved my goal and that I just had to go through the motions. For example if I wanted to benchpress 275 lbs for 8 repetitions, I would simply visualize myself completing that 8th repetition before I even began.

Although there are some new and creative ways to use visualization, (which you are about to learn), this is not a new technique. Visualization has been used formally in the fields of sports psychology and personal development for decades and philosophers have discussed it for centuries:

"If you want to reach your goal, you must 'see the reaching' in your own mind before you actually arrive at your goal."
- Zig Ziglar

"The use of mental imagery is one of the strongest and most effective strategies for making something happen for you."
- Dr. Wayne Dyer

"Perhaps the most effective method of bringing the subconscious into practical action is through the process of making mental pictures - using the imagination."
- Claude Bristol

"There is a law in psychology that if you form a picture in your mind of what you would like to be, and you keep and hold that picture there long enough, you will soon become exactly as you have been thinking."
- William James, 1842-1910, Psychologist and Author

Despite these glowing endorsements and a long track record, some people can't get past feeling that this is just a "hokey" self-help technique. Rest assured, however, that visualization is an effective and time-tested method for increasing personal success that has been used by some of the highest achievers the world.

The Soviets started to popularize visualization in sports psychology back in the 1970's, as detailed in Charles Garfield's landmark book, "Peak Performance." They dominated in many sports during that period, which validated visualization anecdotally.

In the last 10-15 years, there has been some groundbreaking new brain research which has validated visualization scientifically. Here's something that was written recently by Dr. Richard Restak, a neuroscientist and author of 12 books about the human brain:

"The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance. Brain scans have placed such intuitions on a firm neurological basis. Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the prefontal areas of the brain responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use of mental imagery."

So much for being a "cheesy" self-help technique.

Although visualization is widely used today, even people who are familiar with it often don't realize its many applications. Arguably the most common use of visualization is by athletes, musicians and other performers as a form of "mental rehearsal." Research shows that "practicing in your mind" is almost as effective as practicing physically, and that doing both is more effective than either one alone.

A common use of visualization in the fitness context is "goal visualization." In your mind's eye, you can see yourself having already achieved your physique goal or your ideal goal weight. You can also visualize a specific performance goal such as completing a difficult workout or a heavy lift like a squat or bench press.

One creative way you can use mental imagery is called "process visualization." Once you've set your goals, it's easy to come up with a list of the daily habits, behaviors and action steps necessary to reach your goal. So write down the action steps and visualize them - the entire process, not just the end result. See yourself food shopping and grabbing fruits, vegetables and lean proteins, ordering healthy foods from restaurant menus, saying no to sodas and drinking water instead, and going to the gym consistently and having killer workouts. Some people visualize their entire "perfect day" as they would want it to unfold. When you do this as vividly, emotionally and in as much detail as you can, you will be neurologically priming your brain to carry out those behaviors.

The least known of all mental imagery techniques is called "physiology visualization." An example would be picturing the fat burning process in your body or seeing the muscle fibers growing larger and larger. Using this technique, could it be possible that you might be giving subconscious instructions to your body's cells, organs and tissues?

Well, consider the work of Dr. Carl Simonton, a physician and cancer researcher who taught his patients (as one part of a comprehensive program), how to visualize powerful immune cells devouring the cancer cells. I'm not suggesting that you can cure cancer or materialize a lean and muscular body just by visualizing, (there's a step in between thought and manifestation - it's called action - a step that many self help ‘experts' forget to mention). However, thoughts and mental images are the precursors to action and the fact that a mind-body connection definitely exists makes this an exciting prospect.

Scientists have established the mind-body link in many contexts, and not just by the existence of a placebo effect. There's also direct evidence as in the way emotional stress can contribute to physical disease. The mind does influence the body! The mere fact that a branch of science has been devoted to this area is proof that it deserves critical investigation and is not just the domain of infomercial self help gurus. The science is called psychoneuroimmunology.

Using "physiology visualization," you could, even in the middle of a workout, imagine the fat burning process taking place, and visualize fat being released from adipose tissue storage in your abdominal region or elsewhere. You could see the free fatty acids entering your bloodstream, being carried to the working muscles and being burned for energy in the muscle cells. You could also visualize the physiology of muscle growth.

One of your greatest mental powers is imagination. You can visualize anything you want and you can embellish and exaggerate your imagery as much as you want. For example, you could imagine the free fatty acids being burned for energy in the "cellular powerhouse" - the mitochondria - and you could imagine the mitochondrion as a fiery furnace... "incinerating" the fat! I think it's a pretty cool idea to "see" your fat cells shrinking and visualize your body as a "fat burning furnace."

Should you not believe that there's anything to the physiology visualization technique, that's ok, because we know that the subconscious is deductive. Just give it a goal, tell it what you want and it will get you there automatically by altering your attention and behavior. Therefore, we can be confident that physiology visualization will be effective even if only as a subconscious directive about your desired goal. If science someday provides us with conclusive evidence that visualization actually does cause cellular - physiological changes in the body, well, that's just all the better.

What's All The Hoopla Over Trans Fat??

A trans fatty acid (commonly shortened to trans fat) is an unsaturated fatty acid whose molecules contain trans double bonds between carbon atoms, which makes the molecules less kinked compared to those of 'cis fat'. (Hint: If you don't understand it, it's probably not good for you!) Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease. The National Academy of Sciences recommended in 2002 that dietary intake of trans fatty acids be minimized.

Trans fats can be natural or artificial. Small amounts of trans fat occur naturally in beef and dairy foods. Artificial trans fats are made when hydrogen gas reacts with oil. They can be found in cookies, crackers, icing, potato chips, stick margarine and microwave popcorn. About 80 percent of trans fat in American’s diet comes from factory-produce partially hydrogenated vegetable oil.

Why are They Bad for You?

Trans fats pose a higher risk of heart disease than saturated fats, which were once believed to be the worst kind of fats. While it is true that saturated fats -- found in butter, cheese and beef, for example -- raise total cholesterol levels, trans fats go a step further. Trans fats not only raise total cholesterol levels, they also deplete good cholesterol (HDL), which helps protect against heart disease.

What Harm do They do to the Body?

The stiffer and harder fats are, the more they clog up your arteries. Artificial trans fats do the same thing in our bodies that bacon grease does to kitchen sinks. Over time, they can "clog the pipes" that feed the heart and brain, which can lead to heart attack or stroke risk.

According to the comprehensive Nurses' Health Study -- the largest investigation of women and chronic disease -- trans fats double the risk of heart disease in women.

Why Have Trans Fatty Acids been Put in So Many Food Products?

No human body has any need for these man-made fats. Food manufacturers started putting them in products because they allow for a longer shelf life. Crackers, for example, can stay on the shelf and stay crispy for years in part because of the hydrogenated fats in them.

Are Trans Fats Bad for Kids?

Trans fats increase the risk for heart disease. Therefore, children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to get heart disease earlier than kids who are eating foods without trans fats.

While a person may not get heart disease until they are in their 40s, some of our research here at the University of Maryland has shown that kids as young as 8, 9 and 10 already have the high cholesterol and blood fats that clog arteries. By starting healthy eating habits early, parents can help their children avoid heart attacks and stroke.

Learn the categories of foods that are likely to have trans fats:

*Fast foods - fried chicken, biscuits, fried fish sandwiches, French fries, fried apple or other *pie desserts
*Donuts, muffins
*Crackers
*Potato chips
*Many cookies
*Cake, cake icing, & pie
*Microwave popped corn
*Canned biscuits

Be a smart shopper

Don't shop when you're hungry because you're more likely to make poor choices and buy on impulse when you shop on an empty stomach. If you take the children with you, give them a satisfying snack before you go. Stand firm in your plans about what you will and will not purchase.

Shop the perimeter of the store. Most of the processed foods, which contain a lot of trans fats, are on the inner isles of the supermarket.

Have a plan for quick meals, snacks and lunch items you plan to purchase. Buy foods that you can fix quickly at home such as stir-fry packages, rice or couscous, chicken and salmon you can grill.

When you do purchase processed foods, choose the lower fat versions of crackers, cereals and desserts.

Finally, remember that you are responsible for the quality of the foods you bring into the house for your children. Children eat the foods that are available to them.

Why Your Diet Should Include Plenty of Protein

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

IMPORTANT: PROTEIN IN THE MORNING AND BEFORE BED IS CRUCIAL, IN MY OPINION!

Remember why we call it "Breakfast" because you are breaking your fast

How Much Protein Is Enough? What type is the best to eat?

The older you get the more protein your body requires to continue to repair damage from environmental elements to simple wear and tear.

Here are my recommendations:

• Egg white omelet with tomatoes and low fat cheese in the morning
• Protein shakes throughtout the day; late morning and mid-afternoon
• Chicken or fish for dinner (Costco has some terrific frozen fish ready to cook)
• Protein shake minutes before you retire for the night! Very important!

Again, consume a protein shake before you go to bed! I happen to love Muscle Milk, it's inexpensive and has the perfect blend of protein and "good" fats to effectively prevent muscle and cellular breakdown while you sleep. Sleeping puts your body in a catabolic state, meaning a state of vulnerability. Even though your cells may be repairing on one level, you muscles and bones breakdown IF you do not have an adequate amount of protein in your system.

Here's the key, you want something that assimilates quickly within your system. That's why I recommend a protein shake, it's simple and quick. You will also notice a deeper more sound sleep and awaken much more rejuvenated in the morning. This is obviously a substantial benefit!

Most protein shakes come with 18-30 servings depending on the manufacturer and costs range from $20-$40 for a month's supply - well worth it!

Save 10% on any order at Vitamin World! Enter code: TA10VW at checkout. Expires: 9.30.07.

Happy Birthday to My Wife!!!

I want to dedicate this posting and of course this day to my amazing wife! She turned 39 today and still looks 25 and certainly has the energy of a much younger person.

Her passion for life and her family are steadfast and strong, her compassion and caring for others is unwavering - she touches those around her in an indescribable way.

The beauty she possess goes far deeper than what one may see, for her heart is filled with nothing but love.

I am truly lucky to have her as my wife and count my blessings the day we met. She stuck by me through thick and thin and gave me everything I want in life - she is my Angel.

I love you honey and wish you a day filled with happiness and love; exactly what you give others every single day.

Cheers to my special "young" lady on her special day - Happy Birthday!

Love always,
Peter

Why We Must Stretch Before & After Exercise!

Athletes under the age of 30 can easily perform without much preparation. If they have 30 minutes to run, they run for 30 minutes. Muscles seem to tolerate the stresses of workouts, races, and games; therefore, the need to do more seems to be worthlessly unimportant.

The truth is that preparation, even as a youngster, is not only necessary, but critical. The duration and level of achievement is ultimately directly related to the amount of warm up and preparation done on a continual basis throughout the formative years. Muscles, like overall health, improve over time. To educate and condition young muscles properly, with a consistent and thorough warm-up, makes radical differences in adulthood.

Unfortunately, our entire educational system is based on doing something only after a crisis has arisen. We're backpedaling when we need to be strategizing. The offensive approach has to occur on the individual level. Here's my point; You Must Stretch

For maximum everything, from performance to injury prevention to injury recovery, you need to stretch. If you don't, you're limiting your capacity. Without starting with a stretch, you may end up paying sports doctors looking for the magic cure or taking time off for injuries that only exist because you're unwilling to do what it takes, as in stretching.

These 4 components are necessary for peak muscular response:

Stretching
There is nothing magical about stretching. All you have to do is hit that switch in your brain that will allow you to be consistent and disciplined.

Strengthening
Strengthening naturally occurs as hill and speed work are done, but for total and improved conditioning, a weight-training program adds to any running program. Also, muscles that are not primary muscles in the running gait, such as side-to-side muscles, don't gain the strength that front-to-back muscles have in running. Needless to say, those muscles that are primary can gain even greater strength through a weight-training program. Finally, the stronger the upper body muscles are, the more glycogen storage and ultimate energy your body produces for runs and workouts.

Eating "Clean"
By this I mean, what we put into our bodies effects how our bodies react to certain physical situations, like exercising. If you are eating plenty of fruits and vegetables, you are not only keeping your muscles hydrated properly but the phyto-nutrients continue to protect the muscle tissue as they are literally ripped when we exercise. As our bodies natuarlly repair itself more fibers grow to strengthen the areas that were just "torn" - hence, giving you a stronger more toned body. I also recommend lots of fish that are high in Omega fatty acids, as the fatty acids help keep your muscles and joints more flexible.

Supplementing
The body-building sports nutrition industry has become a multi-billion dollar enterprise. Do runners not have specific nutritional needs? If you run, you lose minerals with exercise, with improper nutritional intake, and with alcohol and caffeine consumption. Minerals make a major difference in keeping a muscle healthy and strong.

Conclusion
Pay now or pay later. I blew out my back a year ago after squatting weight without stretching. It was a hard lesson since I am still experiencing occasional soreness as a result. After learning the important of proper preparation, including stretches and good nutrition, I feel stronger, faster, and better.

Core Training For a Six Pack

A few facts about getting a six pack.

You hear a lot about core training these days. There is a lot of truth to what you are seeing however as per most things in the media, its getting a little far out. Almost daily in the gym I see trainers getting people onto swiss balls, standing on one foot, rubbing their tummy with one hand and patting their heads with the other. Well not really but you get the point.

The fact of the matter is that without a strong core, you have to power and are susceptible to injuries. The methods to getting a strong core however are a lot less complex then some people are making it.

Core training in of itself is a simple concept. You are working the diaphram, multifidus transverse abdominis, and pelvic floor deep inside. On the exterior you have the prime movers. These are the more visible ones that everyone wants to see.

If you work movements such as the overhead lifts that directly involve the spine you are on the fast track to productive core training. Yes, the stability ball has its uses but there are limits and when the complexity of the movement exceeds the effective results you can stimulate with it you are heading down the "fad/gimmick route".

Looking out at the gym floor and watching the infomercials you can see that it's getting crazy. Granted, most of the movements are a hoot to try and fun to play with on an off day, but that in itself does not make them the most effective methods. It makes them fun to do with a beneficial side effect.

Is training your core the fastest way to getting a six pack of attention grabbing rippling abs? Absolutely not. Core training makes your core stronger, more conditioned and more muscular. This is a great thing and everyone that wants pain free optimum performance needs a strong core. However, getting your abs to show in the mirror is a result of getting the fat off them. Take off the fat blanket and voila, there are your abs.

Do you think a 359 pound Olympic lifter that can pull 551 pounds from the floor and then stand up with it overhead has a strong core? The answer is yes without a single doubt. Does that lifter have a set of strong and well developed abs? Again the answer is yes. Now for the kicker. Can you see them? Nope. Not even a hit of a six-pack to be seen anywhere.

His abdominals are covered by a layer of fat.

So then if fastest way to getting a visible, beach ready six pack is through fat loss, then how do we do that?

You burn off fat by creating a small calorie deficit through several factors including a proper eating plan, exercising your WHOLE body with multi joint, muti dimensional movements like the clean and press or overhead squat and including some high intensity cardio.

If this is really the case, then why is everyone and their dog selling core training? Answer: Because everyone and their dog is willing to buy a promised shortcut to the land of easy six packs.

Really effective training is simple, but simple doesn’t mean easy.

Are You a Big Loser?

Catch the premier last night?

I saw bits and pieces as I was spending time with the family. I was incredibly impressed with Grandpa Jerry, the 62 year old guy who won the desert race! I mean, this older gentleman blew everyone away, many of which is he over 30 years their senior. Was it good genes? Deep internalized determination or perhaps a little of both!?

The point is, these types of goals can be achieved, I don't care how old you are. Personally, I've been adhering to a healthy lifestyle for the past 25 years. It's one of the only things in my life that I can actually control. Think about it, no one puts that fork your mouth but YOU! No one makes you get out there and exercise but you! My folks used to laugh at me and tell me that there is no way I would be able to continue to workout as my career and family begin to grow. True, there are far more distractions, but I've always found time to exercise even if it means going to bed earlier so I can wake up early to workout or go for a run. Keep it in your blood and it will help you sustain those periods of time where you just can't seem to manage your schedule. Get right back on that horse.

At 44, I look and feel better than I ever have. I will continue to apply these principles for the rest of my life and constantly "vision" how I want to look and feel.

Personally, I re-engineer my body every so often, whether it be detoxifying my system, taking the best supplements (i.e. Amalaki Juice, multi-vitamins and other antioxidants) eating impeccably well for a long stretch or putting myself through my own exercise boot camp. Change it up and keep it interesting. Your health is everything! Make all the money in the world, but hurt your back or even something more significant like getting a heart attack and that money does nothing but pay for the hospital bills - whoopy!

Eat several small meals a day (i.e. 4-6 meals), chew your food slowly and well, exercise daily and connect spiritually - whatever that may mean for you and....feel great!

Till next time...

Location, Location, Location....

Promoting a product or service online?

...in Real Estate, investors teach how to choose the best location(s) to own property. This allows you to preserve and grow your investment at the best possible rate - because of it's desirable location.

If you are marketing online, remember this... Traffic, Traffic, Traffic! Ahhh, but you already know this! It's incredibly difficult generating consistent quality traffic, isn't it? Unless of course, if you have a handsome budget to work with, you simply buy it. Want to learn how to buy some amazing traffic? Didn't think so!Here's my free gift to you and I expect it to exceed your expectations!

Remember, you are trading having to pay for traffic to learn how to achieve free traffic, but it does come with a cost - a little work on your part. Whoopty-doo!I have only been working online myself for the past 3 months and can tell you that these methods do work! Learn how to generate traffic, build your list and provide a "valuable" product or service.

You can NOT miss a step here.If you haven't already gone here, you must go now to http://www.bummarketingmethod.com/

Yes, it's totally free, no catches and I don't make a penny if you subscribe!Read, apply and watch your business grow. It will take some time. I get up every morning around 5 a.m. and apply many of the methods - then I work out, head off to my daily grind which will be ending soon and finally back home to work some more. It is worth it!Just know what your "why" is and you WILL succeed!God bless and Good luck!!!

(2) Major Fatigue Culprits...

Ever have one of those stretches where you just felt sluggish and lethargic all the time? Perhaps you feel that way 2-3 days a week like I have in the "past"? Not uncommon!

Here's are the two most contributing factors to fatigue:

1.) Stress
Our body's internal organs work overtime when we are stressed and when our brain begins to recognize this it tells the body to slow down and rest. The key is to keep your body's strength up by way of proper nutrients and exercising. The stonger you are inside the better you will be able to sustain stress and ward off any potential illnessess as a result. Try walking in the morning before school or work and taking a mulit-vitamin or do what I do and take an extremely effective potent detoxifying supplement that is endorsed by Deepak Chopra's, The Chopra Center, called Amalaki. More information http://www.retirenation.com/

2.) "Clogged" up Intestines
Sounds gross, huh? It can be if you are not eliminating properly. A healthy body must eliminate toxic waste 2-3 times per day. Yes, that many times. If you are not, you could be storing too many toxins. Proper intestinal cleaning is extremely important as nutrient absobtion begins within the intestines. If you intestines are not clean and wasted is built up on the walls, it makes it very difficult for your body to benefit from nutrients which are ultimately passed. Drink lots of water, maintain a high fiber diet and try cleansing your system with natural herbal remedies found in your local health store. In addition, the Amalaki Berry is effective at maintaining proper intestinal health and voiding unwanted toxins. More information http://www.retirenation.com/

So, eliminating waste properly and maintaining a clean intestine along with supplying your body with proper nutrients will help you achieve greater levels of energy than you have experienced in years!

Fit Over 40!

You can do this! I highly recommend Jon Benson's Fit Over 40 course!
http://www.fitover40.com/aff/fitsmartz

The "Lean Cusine" Diet!

Happy Labor Day!

All lot of people ask me how I stay so lean well into my 40's?! I used to be very big in to weight training and packing on the muscle in my 20' & 30's, weighing in at over 220 on a 6' frame. All well and good if you have the time and "youth" to carry that kind of weight.

As soon as I turned 40, I realized that I had to peel off some of that weight that was turning into unsightly FAT! I liked the idea of eating 6+ meals a day to keep my metabolic rate in high gear, but that "system" just made me FATTER! Now, as "girly-man" as this may sound, portion control was key, which leads me to the "Lean Cusisne" diet. I started buying those types of frozen dinners purely out of convenience and noticed a signficant decrease in my weight appetite and increae in both physical and mental energy!

Nice huh?

Try applying this to your diet and eat them for lunch and dinner along with some snack bars in between and watch what happens. As you become satisfied with your progress, begin preparing your own "small, small portion" meals and watch your energy sore! The key is small portions multiple times per day. This is exactly what Jenny, WeightWatchers and all those other plans preach - they make their money on the prepared meals they sell - please! Do it yourself and save THOUSANDS!

Hope this helps, now go apply it...well, not today =) Today....we EAT!

God Bless,
FitSmartz

P.S. E-mail us at fitsmartz@gmail.com and receive a F.R.E.E. eBook on "The 7 Keys To Fitess Success Over 40!" If you are under 40, that's fine since I have applied most of the techniques and strategies since I was 20.