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October 2011

Influenza Vaccine May Be Less Effective For Obese People, Study



Obesity may seriously undermine the effectiveness of the influenza vaccine, a new study finds. According to a report published in the International Journal of Obesity, obesity may undermine the body's ability to defend itself against the influenza virus.

The results of this study underscore the serious dangers obesity poses to a person's health and well-being.

Researchers from the University of South Carolina at Chapel Hill sought to determine immune system responsiveness to influenza vaccine in healthy weight, overweight and obese test subjects at one month and twelve months after vaccination.  This study is the first time that scientists have investigated how obesity may impact antibody responsiveness to influenza vaccines.

To this end scientific investigators recruited 499 patients from the University of North Carolina Family Medicine Center to participate in a prospective observational study. All of the patients were scheduled to receive 2009 - 2010 seasonal flu vaccinations. 


Obesity Is Associated With Weaker Immune Response To Flu Vaccine

Initially, body mass index (BMI) was positively correlated with increased antibody production i.e. higher BMI was associated with more antibody production, but after twelve months post vaccination, things began to change. Researchers observed a significant drop in antibody response in obese patients. In fact, one year after receiving the flu vaccine, obese patients had a four-fold drop in antibody responsiveness compared to healthy people.

This is very significant because flu vaccines are designed to expose the body to weakened strains of virus leading to production of antibodies that attack the weakened virus (think of antibodies as microscopic bullets). When someone comes into contact with a powerful strain of that virus, his/her immune system unleashes antibodies to kill it. If a person is unable to successfully fight off infection, they are likely to die. 

Researchers also studied obesity's effects on white blood cells that help fight infection.

In normal situations, when people are exposed to infection (flu virus, in this case), they produce special cells that help the body mount a defense against the foreign invader. These cells have the ability to remember certain information about the virus.

When these cells reproduce through mitosis, they pass this vital information to their progeny. These daughter cells remember what the deadly intruder "looked" like and from that time onward, each geneneration will patrol the body making sure the virus doesn't return. If they encounter the virus again, they attack and destroy it, also signalling more cells to the site of infection. 

In the University of North Carolina study, scientists noted that obese patients had lower percentages of CD8+T cells (those special memory cells that fight infection). This observation, along with the decreased antibody levels, suggests that obese people will be less capable of fighting off the flu than people whom are healthy weight. 


Obese People May Be At Greater Risk For The Flu

The University of North Carolina study demonstrated that obesity impairs the immune system's ability to combat the flu. Upon observation of the decreased antibody levels and poor CD8+T cell response to flu vaccines in obese patients, research investigators wrote:"...[I]nfluenza vaccine antibody levels decline significantly and CD8+T cell responses are defective in obese compared with healthy weight individuals. These findings suggest a mechanism for the increased risk of severe disease from pH1N1 infection in the obese population."

It's important to remember these results are from an ongoing study, and more work must be done to determine the severity of the risk among the obese. However, based on the first two years of observation, there is strong evidence that obesity impairs the body's ability to fight disease - at least the flu.


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Article Source

Sheridan, P A, Haich HA, Handy, J et al. Obesity is associated with impaired immune response to influenza vaccination in humans. International Journal of Obesity. doi: 10.1038/ijo.2011.208

"Influenza Vaccine May Be Less Effective For Obese People, Study" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


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Importance of Eating Different Colored Foods

Importance of Eating Different Colored Foods
By Kya Grace

Nutrients found in food play a vital role in maintaining our
health and well-being. Eating an assortment of various colored
fruits and vegetables is essential for the functioning of our
body systems. Consuming the right micronutrients and
macronutrients in appropriate quantities, can help build cells,
detoxify the body, and improve the immune system thereby
strengthening the body. This will ultimately help the system
fight diseases efficiently.

Research has shown that specific nutrients have particular
colors. Greater the color in the food, greater is the amount of
that nutrient in the food. Eating various colored fruits and
vegetables is the key to fighting off diabetes, heart strokes
and different types of cancers. Taking help from professionals
like dieticians or personal trainers is helpful in this regard.
They can chalk out the right plan which includes the amount of
each type of food you should have depending on your body type,
daily routine and other factors. All you have to do is stick to
the diet plan they make, in order to ensure that your body gets
all the colored food it requires to stay fit and healthy.

Studies conducted by various scientists have identified the
importance of colors in various colored foods.

Red: Red colored food like tomatoes, beetroots, cherries,
watermelons, strawberries, red potatoes, pomegranates etc
contain natural plant pigments called lycopenes or anthocyanins.
Lycopenes have been seen to reduce risk of several types of
cancers especially prostate cancers.

Orange/ Yellow: Food like yellow apples, grapefruit, lemons,
mangoes, papayas, nectarines, peaches, pears, pumpkins etc
contain pigments called carotenoids. They also contain Vitamin C
which protects cells.

Blue/ Purple: Blackberries, blueberries, figs, plums, raisins,
purple grapes contain pigments called anthocyanins and
phenolics. They act as antioxidants and help reduce the risk of
diseases like cancer, heart disease, and Alzheimer's. It is also
said that they can even slow down the aging process. They also
improve memory function.

Green: These foods contain chlorophyll. They help reduce the
risk of cataract, age related macular degeneration and protect
the skin from UV damage. They are high in fiber content and are
very good sources of potassium, magnesium and folate. Examples
of green foods are leafy vegetables, cabbage, broccoli,
cucumbers, green onions, spinach etc.

White: The white color in foods like mushrooms, garlic, onions,
bananas, cauliflower, turnips etc is largely attributed to the
presence of phytochemicals called flavonoids and allicins. They
contain pigments called anthoxanthins. White foods help reduce
blood pressure, cholesterol, heart disease and stomach cancer.

Scientists refer to eating colorful food as a ‘rainbow diet’ or
‘eating a rainbow’. Therefore, you have to ensure that you
consume a wide range of colored, natural foods, so that a
various nutrients are obtained by your body. In case eating
sufficient amounts of colorful fruits or vegetables is not
possible, you can compensate for it by drinking various types of
fruit and vegetable juices. However, drinking juices cannot
compensate for the high amount of fiber content that the body
gets by eating fruits or vegetables.

To sum it up, eating such foods can boost energy, fight heart
diseases, reduce the risk of urinary and gastrointestinal tract
diseases, strengthen immunity, improve eyesight, lower
cholesterol, lower blood pressure, lower the risk of
diverculitis, control weight by lowering the calorie intake and
lower the risk of various cancers by breaking down cancer
causing chemicals in the body.

About the Author: If you would like to sign up for a
North Shore Personal Trainer or to go to Personal Trainers free
trial, visit Personal
Trainers Sydney.


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Reasons to Include Seafood in Your Regular Diet

Reasons to Include Seafood in Your Regular Diet
By David H. Urmann

Eating out is always an exciting and fun thing, especially for
your spouse or your children. It has become very important when
you are out for weekend, mid-weekend getaways or just for having
a dinner with your entire family to take care what you are
eating. If you are on family getaways, you need to pay extra
attention towards many things such as accommodation, attractions
and dining.

The food group that you should go for during your outings is
sea food. Unlike meat and poultry, sea food is very easy to

Most of the nutritionists recommended that seafood should be an
integral part of your regular food. Various studies and
researches proved the fact that these are the best source of
vitamins, minerals and fats and supplies a very important
constituent known as omega-3 or good fats.

Some of the reasons why one should include sea food in his or
her diet are mentioned below.

1. Fresh sea food is considered as the best friend of human
heart. This may be due to the fact that this form of
non-vegetarian food contains the lowest amount of fat. The fat
that contained by the flesh of the fish is rich with an amazing
Omega-3 fatty acids. Omega-3 is very important in order to
protect the heart against heart diseases. These polyunsaturated
fatty acids are also referred as ‘good fats’ and they are also
responsible for lowering the cholesterol level in human body.
Blood vessels and larger arteries relaxation also takes place
due to these good fats. They also decrease the inflammatory and
harmful processes in blood vessels.

2. Seafood during Pregnancy – It is proved by several
researches and studies that Omega-3 fatty acid that is present
in different types of fishes and shellfish is very important for
complete development of unborn child. This plays a very
important role in the neural and eye development of the child
during pregnancy.

3. For skin & eyes – Most of the sea food is rich in various
vitamins and minerals. This assures you to get a great healthy
and glowing skin. It also helps to get good eye sight.

4. The sea food oils also help to lower the blood pressure
level of the people suffering from hypertension. This oil is
also able to prevent osteoporosis as it helps our bone to absorb
the calcium and prevent them from becoming weak and brittle.

5. Sea food also helps to lose weight as it contains fat free
oil. It also strengthens your immune system. This may be due to
the reason that it contains very high amount of antioxidants
with some very important vitamins such as E, C, D and A.

These antioxidants are responsible for boosting the immune
system of human body.

Most of the people are concern about the risk involved in
consuming seafood due to contamination that may risk their
health, but this can be minimized or avoid by selecting the
right kind of seafood. It is always better to eat seafood fresh,
if it is not possible then they should be properly stored in the
freezer as the sea food especially fish tends to rot quite

About the Author: For more information on Seafood and Seafood
Restaurant please visit our website. &


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You Will Fail

(but it's okay)



You're going to fail at something. I know, I know. That's not something you want to read first thing in the morning. You'd feel more comfortable being told that you'll succeed at everything you do in life. It feels better that way, doesn't it? That way you can continue on with your static, humdrum existence.

The truth of the matter, though, is that you're going to fail at something. It's inevitable. But I've got news for you: it's okay.


It's Okay To Fail

Yes, it's okay to fail. Failure teaches us lessons. About making mistakes and what not to do the next time around.

When you begin something new, you might feel a sense of dread - worried that whatever you set out to do will end in failure. The worry and foreboding might prompt you to do everything that you can to avoid the dreaded and unwanted outcome. But you fail anyway.


But as painful and scary as that failure happens to be, it's okay. It's okay because you've faced the challenge and you've learned what not to repeat the next time around. So you pick yourself up, dust yourself off and go again. 

And you just might fail again. And again. And again. But if you keep it up - learning from each mistake - eventually you'll win. It's all about perseverance and faith. As Mr. Han said to Dre in the 2010 version of the Karate Kid: "Life can knock us down, but we can choose to get back up."

Yes, you'll fail. But it's okay because if you have faith in God and never give up, you will succeed in the plan that He has for you.

I'm living fit, healthy and happy(SM). Are you?


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"You Will Fail"copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Excessive Weight Gain May Increase Endometrial Cancer Risk



Postmenopausal women who gain significant amounts of weight maybe at increased risk for endometrial cancer, new research suggests. 

According to a presentation by Victoria L. Stevens, PhD , strategic director of laboratory services at the National Home Office of the American Cancer Society at Atlanta, for researchers at the 10th AACR International Conference on Frontiers in Cancer Prevention Research, postmenopausal women whom are extremely overweight are at higher cancer risk than postmenopausal women who maintained a constant weight.

Stevens and other cancer investigators sought to determine whether intentional fluctuations in  women's body weight (losing 10 pounds or more then gaining it back) would increase  the chances of developing endometrial cancer.

To this end, the research team collected information on weight history and weight cycling from 38,152 women who completed a voluntary questionnaire in 1992. Of the women who completed the survey, 560 were reportedly diagnosed with endometrial cancer between 1992 and 2007.


Excess Weight Puts Women At Greater Risk Endometrial Cancer Risk

Investigators found that, after adjusting for baseline BMI, women who gained 61 pounds or more were twice as likely as to develop endometrial cancer than women who maintained a constant body weight.

The researchers found a potential link between postmenopausal weight gain and endometrial cancer, but were unable to find an association between weight cycling ("yo-yo dieting") and endometrial cancer. 

Nonetheless, Stevens reportedly told her colleagues at the AACR that: "Weight gain during adulthood should be avoided to minimize risk for endometrial cancer. Women who have gained weight and are overweight or obese should continue to attempt to lose weight even though most weight loss will not be maintained."

Government officials estimate that in 2011 there will be 46,470 new cases of endometrial cancer resulting in 8,120 deaths. Endometrial cancer, which attacks the uterine lining, usually afflicts older women between 60 to 70 years of age. Since diabetes and obesity are listed as common risk factors, it makes sense that scientists would advise women to lose weight.

Two of the most effective methods for combating obesity and cancer include eating healthy foods and getting plenty of exercise. If you're overweight or obese and want to become healthier, talk to your doctor about setting up a fitness and nutrition program that is suited to your needs. You owe it to yourself to be healthy.


Talk to God and take comfort in His protection and love for you.

If you know someone who would benefit from this article, spread the word via Twitter, MySpace, Facebook, or however else you share information with your family and friends online.

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Article Source

Significant Weight Gain in Adulthood Increases Risk for Endometrial Cancer. American Association for Cancer Research.

Endometrial Cancer: Medline Plus Medical Encyclopedia.

Endometrial Cancer. National Cancer Institute.

This article is based in part on a press release from the American Association of Cancer Research.

"Excessive Weight Gain May Increase Endometrial Cancer Risk" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


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Diabetes And Obesity Are Linked To Where You Live,Study Finds



According to a new study, people residing in poverty stricken areas have a greater chance of developing type 2 diabetes and becoming obese than people living in more affluent neighborhoods. The study, which was published in the New England Journal of Medicine, suggests that environmental conditions influence physical health and well-being.

Researchers base their findings upon the results the Moving to Opportunity (MTO) demonstration project. The MTO project, designed and implemented by the Department of Housing and Urban Development (HUD), intended to ascertain what effects that a residential location would have on "employment, income, education and well-being."

Jens Ludwig from the University of Chicago led a research team that selected 4498 families who resided in public housing in Boston, Baltimore, Chicago, Los Angeles, or New York. Eligible families resided in census tracts with poverty rates of at least 40 %. During 1994 - 1998 eligible families participated in a random lottery for rent vouchers. Based on the results of the lottery, families were assigned to one the following groups:

  1. Standard rent-subsidy voucher group. Families in this group were required to relocate to  areas with poverty rates less than 10 %. This group also received short-term counseling to assist with housing selection.
  2. Traditional voucher group. These families had no restrictions on where they could use their vouchers, and were not given counseling.
  3. Non-assisted control group. This group neither relocated nor received assistance.

From 2008 - 2010, scientific investigators returned for a follow -up and collected data which included participants' height and weight, they were also required to provide a blood sample. Based on this information, the team discovered some intriguing associations between obesity, diabetes and residential location.


Diabetes, Obesity And Environment Are Linked

Ludwig and his colleagues found a differences in diabetes and obesity prevalence between the women who were assigned to the three groups. At 10 to 15 years of follow-up, diabetes prevelance was lowest among women who received standard vouchers (16.3%). Diabetes prevalence was highest in the group which received traditional vouchers (20.6%), whereas the diabetes rate amongst those who did not receive any vouchers was 20.0%.

Regarding obesity rates, they found that morbid obesity rates were highest among the control group at 17.7 %; 14.4% of the women who received low poverty vouchers had BMI of 40 or more, and 15.4% of women who received traditional vouchers were morbidly obese.

Women who relocated to neighborhoods with lower poverty rates more successfully improved their obesity and diabetes than women who did not have that opportunity.

Ludwig's team believes the difference can be explained by changes in environment. This makes sense. People who live in high poverty areas have greater stress than folks residing in locations with lower poverty rates. Stress causes the body to release cortisol, a hormone which slows metabolism leading to weight gain.

Noting the significant disparities between the health of people residing in low income areas compared to those living in nonimpoverished environments the authors wrote: "The results of this study, together with those of previous studies documenting the large social costs of obesity and diabetes, raise the possibility that clinical or public health interventions that ameliorate the effects of neighborhod environment on obesity and diabetes could generate substantial social benefits."

The results of the MTO project back up previous research examining the interaction between obesity, diabetes and the environment. Read my article "Why Is America Getting Fatter?" to learn more about it.

God is hard to understand, but remember that He is always GOD and we are His creations. 

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Article Source

Ludwig, J et al. Neighborhoods, Obesity and Diabetes - A Randomized Social Experiment. N Engl J Med 2011; 365:1509-1519

"Diabetes And Obesity Are Linked To Where You Live,Study Finds" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Weight Loss Surgery Is Good For The Entire Family, Research Study Finds



Bariatric surgery benefits the entire family, is the conclusion of a new study published in the Archives of Surgery. The findings of this study suggest that weight loss surgery has positive effects on the health and well-being of close family members and the patient.

Dr. John Morton, Associate Professor of Surgery and section chief of Minimally Invasive and Bariatric Surgery at Stanford University School of Medicine, led a research team which sought to determine the effect that Roux-en-Y gastric bypass surgery would have on the body weight and behavior of patients and their family members.

Eighty five people participated in the experiment (thirty-five bariatric patients, thirty-five adult family members, and fifteen children under eighteen years of age), wherein they were grouped by relationship to the patient. Participants received dietary and lifestyle counseling.

The experiment yielded very useful information about the benefits of weight loss surgery.


Bariatric Surgery Helps Patients' Family Members To Lose Weight

Prior to bariatric surgery, 60% of adult family members and 73% of children living in the household of the gastric bypass surgery patient were obese. One year after the surgery things began to change.

  1. Obese adults started losing weight, going from 234 to 226 pounds.
  2.  Obese children had a lower body mass index (BMI) which was observed to be 29.6 which was less than expected for their growth curve (31.2).
  3. Family members started exercising more.
  4. Adult family members began eating more responsibly.

These observations led Morton and his colleagues to the following conclusion:"Gastric bypass surgery may render an additional benefit of weight loss and improved healthy behavior for bariatric patients' family members."


Why Does Weight Loss In One Person Cause Others To Lose Weight?

Morton and his team considers "morbid obesity" to be " a familial disease". As such "[h]ealthy behavior transmission may be enhanced by family relationships." The results of their experiment support other research regarding the effects of interpersonal relationships on body weight.

Last February I published an article about the findings of an intriguing study that took place overseas. Scientists observed that eating and exercise habits among low income women residing in Victoria, Australia were heavily influenced by the behavior of family and friends. Women who practiced healthy behavior were able to encourage female members to do the same (read my article "Are The People You Associate With Secretly Making You Fat?" to learn more about this experiment).

One could easily conclude this behavior of the emotional bonding between females, but that would be too short sighted.

Obesity affects men, women and children. People often choose to spend time with people who reflect their world views, who resemble them physically, emotionally and socioeconomically.

The influence is greatest among people who spend a great deal of time together e.g. family members, close friends and at times even people living in the close quarters e.g. residence halls, apartment buildings.

Humans tend to mirror each other because it creates conformity and security. Now, if someone undergoes a drastic physical change e.g. weight loss it can have a profound effect on those closest to them.

Some may point out that since gastric bypass surgery is an expensive procedure, everyone in the family must already be on board with the plan to lose weight. This would be a valid point, but it wouldn't explain the whole picture.

Whether you have undergo surgery or take up exercise and healthy eating habits, it comes down to personal choice. The actions of others may influence your behavior, but ultimately it is your choice to either follow their example or keep your current habits.

The experiment does give us something to think about. If you're worried about your health and want to lose weight safely, make an appointment with your doctor to get help setting up a program best suited to your needs.


Love the Lord Jesus Christ because He first loved you.

If you know of anyone who would benefit from the information presented in this article, please let them know via Twitter, Facebook, delicious, MySpace, or however else you talk with your family and friends online.

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Article Source

Woodard,G.A., Encarnacion,B., Peraza,J., Boussard-Hernandex,T., and Morton,J. Halo Effect for Bariatric Surgery. Collateral Weight Loss in Patients' Family Members. Arch Surg.2011; 146(10):1185-1190. doi:10.1001/archsurg.2011.244

"Weight Loss Surgery Is Good For The Entire Family, Research Study Finds" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.



People Are Still Eating Too Much Sodium, Government Survey Finds



The Centers for Disease Control published strong advice to Americans: cut back your sodium intake. The advice, published in the latest issue of the agency's Morbidity and Mortality Weekly Report (MMWR), stems from evidence that the majority of Americans are consuming much more salt than  they need, which increases the risk for heart disease, stroke and high blood pressure.

According to health officials, people age 2 years and older should only consume 1500 mg of sodium per day.

The result of an extensive government survey prompted the government to advise people to take further steps to limit sodium intake. The CDC and the National Institutes of Health (NIH) used data from the 2005 - 2008 National Health and Nutrition Examination Survey (NHANES) to estimate the proportion of Americans for whom the 1500 mg per day salt consumption applies, and to determine how much salt these people regularly consume.

During 2005 - 2008 the NHANES interviewed and examined 18,823 participants aged 2 years and older. Participants had their blood pressure taken, and supplied blood and urine samples for testing. Health officials administered a 24 hour dietary recall when the samples and blood pressure were measured, then administered another 24 hour dietary recall 3 to 10 days later.

Examiners also gathered dietary intake information from all of the participants; data from children between 2 years to 5 years of age was provided by proxy i.e. someone else answered the questions and children aged 6 years to 11 years were assisted by a proxy.


Americans Are Eating Too Much Salt

Health officials noted that nearly half of all Americans aged 2 years and older meet the requirement for limiting their sodium intake to less than 1500 milligrams per day. The subpopulation also had the following characteristics:

  • age 51 years or older
  • hypertension
  • diabetes
  • chronic kidney disease
  • non Hispanic black Americans

Moreover, the survey revealed that 88.2% of the remaining population of Americans exceeded the recommended 2300 mg of sodium consumption per day. Officials also noted that the percentage of the population which met the recommendation of 1500 mg of sodium per day was higher for adults than children (57.1% and 16.2% respectively).

Finally, 44.1 % of non Hispanic white Americans and 23.7 % of Mexican Americans aged 2 years and older were advised to limit their salt intake to 1500 mg per day (no information on Asian Americans and Native Americans is mentioned in the report).

CDC officials said that with the exception of highly active persons e.g. competitive athletes, firefighters and others who may lose sodium through sweating, the majority of Americans don't need to consume more than 1500 mg of sodium per day.

So where does all of the salt come from? The report mentions that restaurants and commericially processed foods account for approximately 75% of the sodium consumed by Americans. This is in keeping with previous assessments by the CDC which lists pizzas, bread and tomato soup as sources of high amounts of sodium (read my article "Salt: How Much Is Safe?" to learn more about it).


Health Officials Recommend New Strategies To Limit Salt Intake

The current results of the 2005 - 2008 National Health and Nutrition Examination Surveys prompted health officials to re-iterate strategies outlined by the Institute of Medicine (IOM) in 2010. These strategies include:

  • setting mandatory targets for restaurants and processed foods
  • improved sodium content labeling
  • urging private and government organizations to apply procurement policies that set sodium limits for foods they distribute

Authors of the CDC's latest MMWR pointed out several strategies the US government has implemented to lower Americans' sodium intake which include:

  • policies by the USDA to limit sodium content in foods provided in the National School Lunch Program
  • HHS guidelines limiting the the sodium content of foods that are provided in federal concessions and vending machines
  • CDC procurement guideline used by state and local governments that are used to improve nutrition
  • CDC Sodium Reduction in Communities Program

Officials also write that more should be done. "Additional coordinated efforts involving the public and private sectors are needed to help U.S. residents follow sodium intake recommendations and to reduce medical costs and deaths from stroke and cardiovascular disease."

Interestingly, strategies implemented in New York City which were designed to help consumers make better food choices, suggests that better regulation of sodium intake as well as educating the public about the dangers of salt, could be successfully applied in this case, too (read my article "Fast Food Customers Really Do Pay Attention To Calorie Information" to learn more about what happened in New York).

Help the government's efforts to lower America's sodium consumption. Pay attention to food labels, and use herbs to season your food. Take charge of your health. You owe it to yourself to be healthy.


God is all powerful.

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Article Sources

Loria, CM et al. Usual Sodium Intakes Compared with Current Dietary Guidelines --- United States, 2005--2008. Centers for Disease Control and Prevention Morbidity and Mortality Weekly Report.

"People Are Still Eating Too Much Sodium, Government Survey Finds" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


How to Make a Sugar Free Key-Lime Pie - A Georgetown Fitness Center Trainer Shows

How to Make a Sugar Free Key-Lime Pie - A Georgetown Fitness
Center Trainer Shows
By Josef Brandenbrg

Love Delicious Foods, but Want to Eat Healthy Too?

Usually the most popular time of year to get in shape is in
January, when hopes are high that the New Year is going to be
different and this year you can learn from the experts at a
Georgetown Fitness Center. When people launch into their fitness
and exercise programs, they usually jump in full steam ahead,
without taking into account the months (and possibly years) that
they have taken to gain the weight while neglecting working out.

This is the biggest reason that people end up reneging on their
resolutions, because they do not plan out their program and diet
in an effective manner. Effective fitness planning, personalized
workouts and delicious meals are part of the package when you
visit a top rated Georgetown Fitness Center.

Take it Slowly to Get it Going

The trainers at a Georgetown Fitness Center know that one of
the best ways to maintain a fitness and diet regimen is to enter
into the program gradually, making each week one step better
than the last. By changing a few things at a time per week,
rather than going full force from the first week, people can
change and maintain their healthier lifestyles.

Keeping a diet and exercise journal for the first week without
making any changes other than that is a great starting place.
Top nutrition experts at a Georgetown Fitness Center emphasize
the need for individuals to track what they are actually eating
each day. This will allow them to count calories daily, and also
keep up with the amount of exercise they are getting.

Many times, the calories per day will be hard to track because
people simply are not even aware of what size portions of food
they are eating when they first begin. Journaling will make them
you aware of portions, even though you are not even cutting
calories just yet.

After finding out where the starting place is, individuals can
decide what one thing they can do better in their diet and one
thing they can do better in exercise. If you have not been
measuring portions in the past then beginning to take stock of
those serving sizes the way the experts at a Georgetown Fitness
Center do, might be a great starting place.

If you have not been eating enough fruits and vegetables, then
that could be the starting place. If you have not been working
out at all, then begin to get into shape at a slower pace; start
by enjoying a brisk walk in the morning or afternoon, and
celebrate your accomplishment.

Sweet Treats

Although people do have to start cutting back on desserts,
there are ways to still treat your sweet tooth even if you are
embarking on a healthier lifestyle and fitness routine. And
there are no worries that you will have to skimp on taste either
when you use tips available from the expert trainers at a
Georgetown Fitness Center.

There is one totally delightful dessert that is provided here
by a Georgetown Fitness Center trainer. This is a low calorie,
sugar free, key lime pie that satisfies any sweet tooth without
ruining that diet.

To make this low calorie, sugar free key lime pie concoction
you only need three simple ingredients:

Splenda (or your choice of another artificial sweetener),

Some lime juice, and

A bit of mascarpone.

This is one of the easiest recipes ever invented.

One ounce of mascarpone should be mixed with as much lime juice
as your taste buds require. Then this mixture can be sweetened
with some Splenda until the concoction is absolutely perfect.
The dessert contains about one hundred thirty calories, making
it the best key lime pie ever placed on any dieter's menu or
dinner plate. When you need to make a change for the best you
can depend upon a Georgetown Fitness Center workout expert to
give you the advice and assistance that you need.

About the Author: For additional information on weight loss
diet, visit


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What Do You See When You Look At Clouds In The Sky?

Sunlit Fluffy White Clouds in a Blue Sky
Sunlit Fluffy White Clouds in a Blue Sky
Jason Edwards
Buy This



Have you ever lay in the grass, casually gazing up at the clouds that drift by high in the sky? It's a recreational activity often forgotten by a bustling, time consumed society. Yet, if you allow yourself the opportunity to look upward you learn something important about yourself. For what you see in the clouds above is a reflection of your own heart, just as surely as your eyes reveal truths about your soul.

If your heart is calm and at peace, you will see gentle images that bring a smile to your lips. Conversely, if your heart is troubled, you'll recognize tumultuous images in the clouds above. And if you feel empty inside, you will see absolutely nothing...

What do you see when you look at the clouds in the sky?


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"What Do You See When You Look At Clouds In The Sky?" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

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