Complete Health Store

February Health Talk

FEBRUARY 8TH 2013

WELCOME BACK! This month we will be discussing our hearts! Hearts can be broken; healed;emotional;our center point! Truly however our heart is the most important muscle in our body and must be properly cared for.

First let's talk excercise! Again only 20 minutes of aerobic activity DAILY is needed to keep our heart strong. Challenge your heart by dancing; rapid walking; jump roping or even hula hooping! Just get it PUMPING!

Limit the amount of stress that you allow to affect you. Yes we can do this; remember "10% of our life is what happens; 90% is what we do about it". Stress releasers like yoga; meditation; bio feedback can transport our bodies to a state of calm. If additional help is needed supplements may help. Try "Rescue Remedy" or "Valerian Tea or extract;"Relora is another stress inhibitor.

Next let's look at what we eat; stay with a low fat; high protein; high fiber;mid-range carbohydrate eating plan. Watch your white sugar and salt intake. Try to include every color of the rainbow in your eating plan. Some beef is good but try not to overdo it with the steak or as my grandaughter calls it "that gray meat"! Lot's of veggies; fruits; healthy oils (olive oil; coconut oil); nuts; stay fresh; stay local ; stay unprocessed!

Finally here are some HEART HEALTHY supplements for your consideration.

MAGNESIUM AND POTASSIUM :magnesium and potassium contribute to the strength of myocardial contraction due to their role in energy production.Potassium also plays a role in reducing blood pressure and the risk of stroke.

CHROMIUM; supplementation with this mineral may result in a decrease in serum triglycerides while increasing HDL (good cholesterol).

COENZYME Q 10; this nutrient oxygenates the blood; strengthens the heart and has anti-aging skin qualities! HALLAH!

OMEGA-3 FATTY ACIDS ;Beneficially alters cholesterol metabolism; lowers triglycerides decreasing the chance pf blood clots.

MULTIVITAMIN &MINERAL HIGH IN B VITAMINS;a complete multiple vitamin will give you nutrients that your eating plan may be misssing; and B vitamins may lower the risk of heart attack and stroke by promoting the health of heart and blood vessels.

So dear friends I wish you a healthy; happy heart month; and oh yes don't forget your valentine!

Until Next time

Take good care!

Barbara

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Comments

The beginning step (Tuesday, January 08 13 06:40 pm EST)

I love the blog. It is very informative and has given me the stepping stones to begin a healthy lifestyle. Thank you and keep it going. :)
d'Lisa (Thursday, January 10 13 02:46 pm EST)

I'm so excited the store, it's staff and the wealth of knowledge is still in Rialto. I think the blog is an excellent extension of what Complete Health provides. Can we expect the return of the lunch
counter?
Sergio (Saturday, March 09 13 01:26 am EST)

presentintensityproperlyI wish you had posted your woroukt plan, but I can give you some tips to get you too the next phase of fitness.If you can do LISS(low steady state), early morning easy
walking, even on a treadmill for 40mins on an empty stomach, you will burn fat, while holding onto your LBM(lean body mass), which is the key for you to burning fat. Always remember, if you do cardio
and weights correctly, you will hold onto LBM, so you can burn fat. If you do things like run on a day you lift weights, you will burn up muscle, a no no, so always choose LISS early morning and
20mins after weights. If you want to run, or do run intervals,only run on days you don't lift weights ..so again, you hold onto muscle.For meals, you should be eating 5-6meals per day,
protein/carbs/healthy fats(I wonder why you cut out complex carbs?) They are what supports energy building for LBM, along with protein and healthy fats ..so you boost your metabolism all day. You
need to have the proper ratios to support LBM. Eat things like lean steak, grilled chicken breast, tuna, 1-yolk with 2 whites, toast, oatmeal, potatoes, cheerios, olive oil lightly drizzeled over
your salad, 4 walnuts, danon light yogurt .with these choices, you can form 5-6 small meals or 2 as snacks easily!If you can eat to support LBM, and ignore the scale weight, you will look terrific!
The above are some of the rules and tips I use for my clients for success! With all my clients, they learn that the scale moves slowly or not at all, or sometimes they gain, but that is because their
muscle to fat ratio is so high, and muscle weighs more, but they lose inches and feel great, and need to buy new clothes!I hope this helps! Good luck!
Dhini (Saturday, June 01 13 04:19 pm EDT)

I made these brownies today, but cut the reicpe in half since I was trying a new reicpe. Texture was very good, but for those of you who think they came out too bitter, I too was worried when I saw
the amount of bitter chocolate going into the reicpe (double the amount of a regular brownie reicpe). I also agree that they are bitter, but I believe it is due to the large amount of bitter chocoate
+ cocoa rather than to a lack of sweetner. I am a dark chocolate lover, but even this was too much. Next time I make these (and I plan to), I will cut the bittersweet chocolate in half. It will also
allow me to use less artificial sweetner (I used Truvia packets). I also didn't have espresso on hand, but since I cold brew my decaf coffee, I have concentrated coffee ready in my frig. I added it
by the tablespoon until the brownies were a good spreading consistancy. All in all, once I get the chocolate/sweetener ratio to my liking, I can see this reicpe becoming one of my regulars. By the
way, since reading Dr. Davis's book last week, I have lost more weight in one week than I have in 2 months of agonizing over calories. Thanks!