** Four Great Tips On How To Keep On Track And Make Progress Over The Holiday Season. by Dr. Robert Osgoodby

** How do I Get There From Here? by James Groves

** Smiles - Welcome to McDonald's

** Trivia

** Stress Tips by Dr. Rae Baum

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 "FitnessProgram" and the electronic version which is sent directly toyour email address is now available for just $49.95.

 WARNING!! Always seek the advice of a Medical Doctor beforestarting, 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.htmIf you haven't already, be sure to stop by our web site at:http://www.bestbodyever.com/

All opinions presented in this publication are those of the authors. Articles in this newsletter are for information only. If you have a medical problem, see your Medical Doctor.

I had the pleasure of taking my children to the mall to see "The Grinch" on Black Friday.  On the busiest shopping day of the year, the mall was packed with people starting their holiday shopping.  Holiday music is playing on the radio, house decorations are going up, the holidays are here again!

You've been working out, sticking to your diet and making steady progress.  Make it your goal not to gain any weight over the holidays.  Don't look for huge losses during this time frame, but don't go backwards either.  You've worked too hard.

Believe it or not, you can enjoy the holiday festivities, and still keep making progress.  By incorporating the following five tips into your holiday season, you will be one of the elite few this holiday season who does not gain seven pounds between Thanksgiving and New Years.  Prove the experts wrong!

Be Carb Conscious

During the holidays, it is extremely difficult to watch your carbohydrate intake.  Everywhere you turn there are carbs!! Holiday celebrations just wouldn't be the same without mashed potatoes, stuffing, yams, pies, cookies, and cakes.  By all means, eat and enjoy carb meals during the holidays, but set realistic limits.  If you have a piece of pie, pass on the mashed potatoes.  If you have mashed potatoes and yams, pass on the pie.

Portion Control

By properly managing the size of your meal portions, you can eat anything you like.  If you have been following the program for a while, your stomach and body are already conditioned to portion control.  You don't have the urge to stuff yourself, and if you do you're uncomfortable.  If your going to load your plate, load it with healthy items like salads, lean meats and vegetables. Eat smaller portions of anything else.

Drink Lots Of Water

One of the most common questions we get is, "How many ounces of water should I be drinking a day?"  A rule of thumb is to take your body weight and divide it by two.  Whatever number you come up with is the minimum amount of water you should drink every day.  If you weigh 200 lbs., you should be drinking 100 ounces of water everyday.

If you weigh over 300 lbs., this rule of thumb does not apply. Consult with a Registered Dietician or Physician for the proper recommendations for your individual situation.

Drinking the recommended daily amount of water also flushes fats, toxins and salt from your body.  Water also fills you up and decreases your desire to eat.

Modify Your Training Program

Until New Years, modify your training program to combat those extra calories.  If you normally do 30 minutes of cardiovascular exercise three times a week, increase it to 40 minutes four times a week.  This will keep your metabolism high and help you burn those extra unwanted calories.

Make it a point to add some extra athletic activities that you enjoy to burn extra calories.  Play tennis with a friend.  Play basketball with your daughter.  Wrestle with your son.  There are hundreds of fun activities to chose from that increase your heart rate and metabolism.

By watching your carbs, managing portion size, drinking lots of water and doing a little extra exercise, you'll keep making positive progress towards your fitness goals despite the holidays.  Have a happy and healthy holiday season!

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Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest. Stop by his web page at bestbodyever.com to see his before and after pictures and subscribe to his monthly newsletter.

Heart Health

Do you suffer with heart and/or circulatory ailments? Heal your body with a non-invasive, no risk, nutrition program. contact us at: http://www.herbal-nutrition.net/ysinkevich

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********How do I Get There From Here?********
by James Groves

Believe it or not, but this is a question that I am often asked by people who are interested in improving their health.  I always tell them the path to good health and wellness is taken one step at a time. The kid's joke about, "How do you eat an elephant? One bite at a time," tells the whole story. Take each small step I give you and turn it into a habit, just like combing your hair or brushing your teeth.

So let's get started.  Tip number one is don't skip meals.  Eat three to five times per day, but eat light each time.  Start your day with breakfast.  You already know from last week's Health Tip that I am a big fan of this meal.  Eat oatmeal, cereal, fruit, fresh juice, and whole grain breads.  For a midmorning snack at work eat fruit, raisins, or yogurt.  Eat soup, half a sandwich, or a salad with light dressing for lunch.  For an afternoon snack eat plain popcorn, rice cakes, or your favorite fruit.  Dinner should include lots of vegetables that you like. If you don't like spinach, don't eat it.  Eat a small portion of meat, and limit bread, butter and potatoes.  Make a large salad with lots of tomatoes, peppers, celery, cucumbers, and use a light or fat free dressing.

If you eat often, but eat less, you will find the weight will begin to fall off.  Don't skip meals and don't starve yourself. When you do this you are actually signaling your body to go into it's "starvation" mode and your metabolic rate will actually slow down causing you to retain the weight, not lose it.

Live in Passion and Good Health, James Groves

Welcome to McDonald's
=-=-=-=-=-=-=-=-=-=-=-=-=

On the way to pre-school, the doctor had left her stethoscope on the car seat, and her little girl picked it up and began playing with it.

"Be still, my heart," thought the doctor, "my daughter wants to follow in my footsteps!" Then the child spoke into the instrument, "Welcome to McDonald's. May I take your order?"

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Football player: Coach, my doctor says I can't play football.
Coach: You didn't have to go to a doctor. I could have told you that.

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A recent college graduate took a new job in a hilly Eastern city and began commuting each day to work through a tiring array of tunnels, bridges and traffic jams. Thinking it would make the trip more bearable, he invited several coworkers to share the ride. However, the commute actually got more stressful, especially the trips through the tunnels. He consulted the company doctor.

"Doc," the frustrated commuter complained, "I'm fine on the bridges, in the traffic, in the day and at night, and even when Joe forgets to bathe all week. But now, when I get in the tunnels with those four other guys crowded into the car, I get anxious and dizzy, and I feel like I'm going to explode."

With out further analysis, the doctor announced he had diagnosed the ailment.

"What is it, Doc? Am I going insane?"

"No, no, no, my boy. You have something that is becoming more and more common."

"Tell me! What is it?"

"You have what is known as Carpool Tunnel Syndrome."

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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.

One has to eat 11 pounds of potatoes to put on 1 pound of weight — a potato has no more calories than an apple.

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.

"Determination requires you to make a decision to focus on a steadfast commitment to changing obstacles into opportunities."

---- Dr. Rae ----

~ 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.

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Yours in Health
Bob Osgoodby