February 2004
In this edition
** Exercise And New Year’s Promises
On Valentine’s Day
Frank
Barnhill, M.D.
** Smiles - Daily Exercise for the Non Athletic
** Trivia
** Protein by Paul Blustein
** Dr. Earl Mindell's Wellness Update - Sugar Is Not So Sweet
** Stress Tips by Dr. Rae Baum
If you don't wish to receive this
Newsletter in the future,
Removal Instructions are at the
end of this email.
This is being sent to !*EMAIL*!
________________________________________________________________
Welcome
The best gift you can give someone
is the gift of health.
To help you along your way, visit
our Web Site at -
http://bestbodyever.com/ .
We have also reworked our "Fitness
Program" and the electronic version
which is sent directly to
your email add ress is now available
for just $34.95.
WARNING!! Always seek the
advice of a Medical Doctor before
starting, or making changes in
your diet or exercise program.
All previous newsletter are
archived at our web site at:
http://www.adv-marketing.com/business/bbnewslt.htm
If you haven't already, be sure
to stop by our web site at:
http://www.bestbodyever.com/
_____________________________________________________________
Exercise And New Year’s Promises On Valentine’s Day
Frank Barnhill, M.D.
I think about 85 percent of us make
a New Year’s resolution to
lose weight and exercise more.
Some of us have done so every year
for decades. We all do so because
we know exercise is good for
our heart, keeps bones and muscles
strong and actually rel ieves
stress. In addition, daily exercise
has been shown to lower blood
pressure, improve circulation to
the legs and arms; increase HDL
cholesterol (the good stuff), and
lower LDL cholesterol (the bad
stuff). A study of older Americans
also showed arthritis of the
hips and knees improved slowly
with moderate walking exercises.
It’s ironic then that a national
newspaper article on Valentine’s
Day stated most of us or about
75 percent, abandon our New Year’s
commitment to exercise by February
14th of every year. In our
medical practice, we noticed this
trend (exercise burn out) year
after year even in patients who
seemed highly motivated on
January 1st. Why, you ask?
To answer your question a little more
completely, we need to take a look
at the concept of exercising
to help your heart.
Experts in preventative cardiology
and cardiovascular research
tend to agree that heart felt benefits
of exercise depend on the
number of calories you burn in
a day or week and not how quickly
you burn those calories. A 2000
Harvard study indicated there
seems to be very little reduction
in heart blood vessel disease
with light or moderate exercise
and vigorous exercise seemed to
provide benefits only to a burn
level of 2,000 kcal per week
(that’s 2000x1000 simple calories).
A 150 to 160 pound man would have
to jog or vigorously walk 3
miles per day to burn 2000 kilocalories
in one week. Of course,
you have to realize that a brisk
walk of light to moderate
intensity for a young person may
represent a maximal strenuous
workout for an older person. That’s
why it’s wise to have a good
heart and lung checkup by your
doctor before starting any long-
term exercise program.
So, now that we know a little about
exercise and it’s effects on
the heart, let’s discuss a few
tips on staying motivated in our
pursuit for exercising to improve
our heart and possible extend
life.
1. Work out with a coach or with
a friend and use their advice
and positive feedback
to keep you motivated.
2. In the beginning, set your goal
for at least 30 minutes of
intense exercise per
day and work up slowly. You won’t get as
fatigued and experience
exercise burnout as easily.
3. Don’t use excuses to get out
of your daily exercise routine,
So what if it’s raining,
wear a raincoat and boots and go
anyway. If you
feel the weather is too severe, go to a local
mall or Wal-Mart and
walk briskly in the corridors or aisles.
I know an exercise group that meets
in a church gym on rainy
days. Some of my patients
use the Y on those days and swim for
an hour.
4. Break up your 30-minute exercise
session into ten-minute
segments such as brisk
walking alternating with jogging.
Remember, it’s not
how fast you exercise, it’s the total
number of calories
burned up that count.
5. Exercise for a purpose so you
won’t feel guilty about the time
investment. Walking
or bicycling to work, the barbershop, the
mall or to visit a
friend are good examples of time productive
exercise.
6. Last but not least, try to remember
that any thing you do
which causes physical
movement in your body can be called
exercise. You do not
always need thousand dollar machines and
special gymnasiums
to exercise your body.
You don’t have to struggle to “get
in shape”, you just need to
exercise and burn calories to help
improve your heart function
and all of those other body things
we discussed earlier.
Hope you develop healthy heart
habits for your "after
Valentine’s Day" New Year’s Resolution
this year!
Dr. Frank
-----
Drhuggiebear.com offers common sense
solutions for life's little
problems, as well as sources to
help you and your family achieve
important goals. Dr. Frank Barnhill
and Uncle Frank Jones offer a
free newsletter providing monthly
up to date informati on on
depression, ADHD, stress burnout,
success training, and may other
medical and personal life skills
topics.
http://www.drhuggiebear.com
_____________________________________________________________
Smiles
Daily Exercise for the Non Athletic
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
Calories can be burned by the hundreds
by engaging in strenuous
activities that do not require
physical exercise.
Exercise_____________________ Calories
burned per hour
Beating around the bush.................75
Jumping to conclusions.................100
Climbing the walls.....................150
Swallowing your pride...................50
Passing the buck........................25
Throwing your weight around (depending
on your
weight)..........50-300
Dragging your heels....................100
Pushing your luck......................250
Making mountains out of molehills......500
Hitting the nail on the head............50
Wading through paperwork...............300
Bending over backwards..................75
Jumping on the bandwagon...............200
Balancing the books.....................25
Running around in circles..............350
Eating crow............................225
Tooting your own horn...................25
Climbing the ladder of success.........750
Pulling out the stops...................75
Adding fuel to the fire................160
Wrapping it up at the day's end.........12
To which you may want to add your
own favorite activities,
including:
Opening a can of worms .................50
Putting your foot in your mouth........300
Starting the ball rolling...............90
Going over the edge.....................25
Picking up the pieces after.............350
-----
The room was full of pregnant women
and their partners, and the
Lamaze class was in full swing.
The instructor was teaching the
women how to breathe properly,
along with informing the men how
to give the necessary assurances
at this stage of the plan.
The teacher then announced, "Ladies,
exercise is good for you.
Walking is especially beneficial.
And, gentlemen, it wouldn't
hurt you to take the time to go
walking with your partner!"
The room really got quiet.
Finally, a man in the middle of the group raised his hand.
"Yes?" replied the teacher.
"Is it all right if she carries a golf bag while we walk?"
-----
For those of us getting on in years
and needing a bit of
exercise, I thought I might let
you, my friends, in on a little
secret I've found for building
my arm and shoulder muscles. You
might wish to adopt this regimen
-- three days a week or so.
I started by standing outside, behind
the house, and with a 5-lb.
potato sack in each hand, extending
my arms straight out to my
sides and holding them there as
long as I could.
After just a few weeks, I moved
up to 10-lb. potato sacks, then
50-lb. potato sacks, and
finally, 100-lb. potato sacks.
Finally, I got to where I could
lift a 100-lb. potato sack in
each hand and hold my arms straight
out for more than a full
minute.
Next, I started putting a few potatoes
*in* the sacks, but I
would strongly caution you not
to overdo it at this level.
-----
A successful diet is the triumph of mind over platter.
_____________________________________________________________
Are you unhappy with the way you
look? Would you like to loose
weight? Are you interested in toning-up
or increasing your
muscularity? Would you like to
improve your health and quality of
life? Are you thin and like to
gain weight? If you have answer ed
"yes" to any of these questions,
We are confident our diet and
exercise program will quickly get
you to your goals. Your diet
and exercise program is tailored
to your individual needs and
situation. We are here to help
you every step of the way. P lease
visit our web site at http://www.bestbodyever.com/.
There are
some great "before and after" pictures
on the site that will
motivate you to make the decision
to improve your health and
build your best body ever.
_________________________________________________________________
Trivia
Insects consume 10 percent of the world's food supply every year.
_________________________________________________________________
Protein
By Paul Blustein
Almost everyone knows that protein
is very important for growth
and development. But how many of
you knew that proteins also
provide the body with energy. You
probably knew that too, right?
Well, did you know that we need
protein more for the manufacture
of hormones, antibodies, enzymes,
and tissues? Well, we do, and
proteins also helps maintain the
proper acid-alkali balance in
our body!
Ooops, excuse me! See eating the
wrong foods can upset
that balance like it just did for
me after eating that cheese
burger. Protein, and diary, don't
mix, but I will tell you about
that in another article. You'll
be amazed at what I tell on that
subject! I'm eating that cheese
burger because I am late getting
this article out on time!
When protein is consumed, the body
breaks it down into amino
acids, the major building blocks
of all proteins. Some of the
amino acids are marked nonessential.
This of course does not mean
that they are unnecessary, but
rather that they do not have to
come from the diet because they
can be synthesized by the body
from the other amino acids.
Now other amino acids are considered
essential, meaning that the
body cannot synthesize them, and
therefore "must" obtain them
from the diet. A little confusing?
Simple, Our bodies are
designed where we can produce some
of our own amino acids but,
with the right diets, we can get
all we need! You'll see as
we continue.
Now read this manufacturing process!
Whenever the body makes
protein--when it builds muscle,
for instance--it needs a variety
of amino acids, for the protein-making
process. These amino acids
may come from dietary protein,
or from the body's own pool of
amino acids. Now, here is
a real interesting point! If a
shortage of amino acids becomes
chronic, which can occur if the
diet is deficient in (here we go
again), essential, amino acids,
the building of protein in the
body stops, and the body suffers.
To really break this all down so
you can all get the jest of how
important amino acids role is,
I'll put it this way! Amino acids
are the chemical units or "building
blocks," as they are
popularly called, that make proteins.
Amino's contain roughly
about 16% nitrogen. chemically,
this is what distinguishes them
from the other two basic nutrients,
sugars, and fatty acids,
which do not contain nitrogen.
To really understand how vital amino
acids are, you must
understand how essential proteins
are to life! It is protein that
provides the structure for all
"living things." Every living
organism, from the very largest
animal to the tiniest microbe, is
composed of protein. And in its
various forms, protein
participates in the vital chemical
processes that sustain life.
Proteins are a necessary part of
every living cell in the body!
Here is more! In each and every
one of our body's, protein
substances make up the muscles,
ligaments, tendons, organs,
glands, nails, hair and many vital
body fluids, and are essential
for the growth of our bones. Now,
the enzymes and hormones that
catalyze and regulate all bodily
processes are proteins. Proteins
help to regulate the body's water
balance and maintain the proper
internal pH. They assist in the
exchange of nutrients between the
intercellular fluids and the tissues,
blood and lymph.
A deficiency of protein can upset
the body's fluid balance,
causing edema. Now I find this
part to be extremely fascinating.
Proteins form the structural basis
of chromosomes, through which
genetic information is passed from
parents to offspring. the
genetic "code" contained in each
cell's DNA is actually
information for how to make that
cell's proteins. All these
proteins are chains of amino acids
linked together by what we
call peptide bonds.
I know this is intense reading,
but I feel that this is something
we all should really know. If we
can better understand how are
body functions, we all just might
start realizing that if we do
take care of ourselves, we might
live a lot longer, and
healthier.
I hope you all agree that an educated
brain promotes a healthier
outlook on life and it's endurance.
Hence lets endure just
a little more, but guess what,
I'll save the poignant parts for
next month. Is that fair? I just
realized that too much
information in one serving can
stress the brain and your
digestion of all this! So next
month, I will fill you in on why
all this is so vital to extending
your lives.
_____________________________________________________________
Dr. Earl Mindell's Wellness Update
==================================
Sugar Is Not So Sweet
A recent study by the New England
Journal of Medicine reported on
dietary fiber consumption findings
and whether or not they had a
direct impact on colon cancer.
This correlates to the 16-year
Nurses’ Health Study.
The results of the survey revealed
that a high-fiber diet does
not protect against colon cancer
as most people are led to
believe. In addition, sugar consumption
is linked to a cause of
cancer. Sugar is an extremely unhealthy
substance. It can cause
cancer and support its development.
-----
Visit http://keith.freelife.com/
_____________________________________________________________
Stress Tips
by Dr. Rae Baum
You will find this "Stress Tip Message"
helpful to stay focused
and on purpose. You can put this
message to work by reading it
often throughout the day.
Creativity and enthusiasm are contagious
- as are encouragement
and support. Focus on how
to present these qualities to others.
~ Need help with this? Contact The
Baum Group at:
mailto:TheBaumGroup@YourStressMatters.com
_____________________________________________________________
If you need to lose weight, you
must be in caloric deficit. This
can be accomplished by cutting
down your caloric intake, or
increasing the amount of calories
you burn by exercising. I
recommend both. Even though a calorie
is a calorie when it comes
to weight loss, a calorie is not
a calorie when it comes to your
health. Make sure your daily diet
includes several servings of
fruit and vegetables and whenever
possible, avoid foods that
contain trans fat.
_____________________________________________________________
If you have a friend who would like
to subscribe, you can
subscribe them at:
http://adv-marketing.com/business/subscribe2.htm
Removal Instructions - if
you don't wish to receive this
notification in the future.
Follow These Steps and We Promise You Will Be Removed
We only send mail to people who
have registered on our website.
If you don't wish to receive the
"Body Transformations" in the
future, use the address below and
send us an email.
mailto:bosgoodby@comcast.net?subject=Best-Body
- please ensure
that Best-Body is in the SUBJECT
line of the email you send.
Don't put anything else - including
words, spaces or dashes in
the subject line.
IMPORTANT: To Guarantee Removal,
"Copy and Paste"
Best Body AND !*EMAIL*!
and include that in the BODY of
the e-mail.
You will be immediately removed.
We cannot however, remove you if
we do not receive the proper e-mail
address and the name of the
publication you are receiving.
Yours in Health
Bob Osgoodby
Go
to the Your Business Home Page
Go
to Dr. Osgoodby's Home Page