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Quotes
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." — Marianne Williamson
Coach's Corner
Wow. What a year.
It's hard to believe that 12 months, 52 weeks, 365 days, 8,760 hours, 525,600 minutes, or 31,536,000 seconds have elapsed since we launched our very first issue. In that time, our list has grown to over ten times as large, and is expanding daily. We have released new products and services and coached clients across the world. We receive feedback from Australia, Canada, Alaska, Kuwait, Singapore, and beyond. What began as an idea truly has manifested itself!
To celebrate one year of sending out this e-Zine, we have modified the format somewhat to be a little bit more readable. We believe this is a cleaner version; not as cluttered as the old version. In addition, we will be expanding our staff to continue to scour the Internet to bring you the highest quality articles. We hope you enjoy the selection in this newsletter, along with those newer ones we have published to the site.
One year ago, I was working full time in corporate America as a Director of Information Technology. I was working 50 to 60 hours per week. I got to ride with my daughter on the way to her private preschool and sometimes see her when my wife would pick me up from the office. We would fight our way through the Atlanta rush hour traffic and eventually end up at home, sometimes with little or no light remaining for the day. I would send this e-Zine out from the office on the top floor of our home overlooking the cul-de-sac of our street while dreaming of the day when I could truly follow my passion full-time.
Today, I no longer work in corporate America. I spend each day pursuing my passion for health and wellness instead. My daughter is in grade school now, but is being "home-schooled" by a tutor, and sometimes I venture down the hill when her day is done and we walk back to the house together. There is no traffic to fight in this town of 3,000, except perhaps when elk or deer are crossing the street. I still have an office on the top floor, but today the view is of the valley that the city of Lead is nestled within.
This dream began not with my decision to "fire my boss" and become my own ... it started long before that. It began when a frustrated, overweight, depressed man who was tired of his reflection in the mirror decided to change. I didn't know how, but I knew I would not give up until I found the solution. It was more difficult than I expected, so I knew I would start my own company to take some of the guesswork out of the process. You see, our customers trust our information and our products because we hand pick them. We don't take any offer that falls in our lap, but form partnerships with other companies that share our vision to obliterate overweight and obesity around the world. Our site is now one of the most visited sites on the Internet, ranking in the top one percent. This is due in a large part to the loyalty of our most valued resource — you!
So, as I reflect upon a year of success and abundance, I cannot take responsibility on my own. I must extend my thanks and heart-felt gratitude to you for sharing your time and investing your trust in our vision and mission. Thank you for being a part of this process that I am committed to grow until we know that thousands of individuals have won the battle against their excess fat and are living the life of their dreams.
Yours in Him,
Nutrition: What is the Glycemic Index? (by Gary Matthews)
Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.
It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.
This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.
Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).
Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and your ability to control your body weight.
Why is the GI important?
When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.
Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.
After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.
Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.
Simple steps to a low GI diet.
Step No 1
Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.
Step No 2
Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.
Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.
Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI's in your diet by substituting them with low GI's.
Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.
Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn't burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.
Have a look at the table below for the different GI food ratings.
| Low GI (<50) | Medium GI (50-70) | High GI (70>) |
| Grapefruit (26) | Pineapple (66) | Cornflakes (80) |
| Baked Beans (15) | Raisins (64) | W/M Bread (72) |
| Lentils (29) | Sweet corn (59) | Brown Rice (80) |
| Peanuts (13) | Potato Chips (51) | Carrots (92) |
| Soy Beans (15) | All bran (51) | Baked Potato (98) |
Compare these two menus and try to adjust your diet accordingly.
High GI Menu
Breakfast: 40 Grams of cornflakes with milk. Two slices of whole meal toast with margarine and jam.
Snack: Two sweet biscuits with a white coffee.
Lunch: Ham and salad whole meal Roll with an apple.
Snack: Four crackers with cottage cheese and chives
Main Meal: Serving of Roast chicken with a large baked potato and peas. Small piece of cake.
Low GI Menu
Breakfast: 40 Grams of bran with low fat milk. Two slices of low GI toast (Try Burgen) with margarine and jam.
Snack: Two oatmeal biscuits with a coffee (Low fat milk).
Lunch: Ham and salad Roll (Low GI bread). Soft-serve vanilla yoghurt with toasted muesli sprinkled on top.
Snack: Two bananas.
Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches.
Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI. Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.
Low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.
Gary Matthews has been a gym instructor for over twenty years. He has trained people from
athletes to bodybuilders. His professional career began in the Royal Australian Air Force
where he was employed as a Fitness Instructor. His duties consisted of training recruits
in various disciplines including strength training and conditioning techniques.
This trainer from "down under" believes in using scientific principles for training. Gary says that "as in life, in training: the simplest is always the best." He believes in strength training programs that are short and simple, but with maximum intensity.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
Training: Getting F.I.T.T. is Easy (by Lynn Bode)
For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates them and prevents them from even getting started.
It's easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually every day the media is bombarding the public with the latest "diet research" often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star.
With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it's not difficult at all to determine what workout will provide health benefits.
An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
- Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing.
- Intensity: Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.
- Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type.
- Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.
Now you know the F.I.T.T. principle so planning a workout program and getting started should be a breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.
Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.
For beginner exercisers choosing the Type of exercise may be the best place to start mapping out your routine. After all, if you have the perfect frequency, intensity and time but hate the actual exercise then you'll never do it. So, start with something you like. This may be walking, biking, swimming or something else.
Next determine the Frequency. Consider how much time each week you truly will devote to this workout. Be realistic. There's no purpose in setting expectations so high that you likely will fail. Remember, the ACSM guidelines are 3-5 times per week, so a good start would be three days.
If you are very limited in your schedule then determining your Time would be the appropriate next step. Otherwise, choose your Intensity level, which will help determine how long your workout session should be. For example, a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.
Here's a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).
That's all there is to it. Now get out there and get FITT!
About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit: http://www.trainerforce.com
Health News
This news is brought to you by the company that we partner with to provide high quality, pharmaceutical grade nutritionals and paraben-free skin care.Junk food makes up nearly one-third of calories in American diet
A study of 4,700 adults showed that, despite the increased popularity of low- carbohydrate diets, almost one-third of Americans' calories are coming from 'empty calorie' foods such as sweets and desserts, soft drinks, and alcoholic beverages. Salty snacks and fruit-flavored drinks make up another five percent. Lead researcher Gladys Block, a professor of epidemiology and public health nutrition at University of California, Berkeley, used data from a U.S. government survey called the National Health and Nutrition Examination Survey. She analyzed the answers of participants interviewed in 1999 and 2000 who were asked to report all the foods they ate in the previous 24 hours.
"We know people are eating a lot of junk food, but to have almost one-third of Americans' calories coming from those categories is a shocker. It's no wonder there's an obesity epidemic in this country," Block said in a statement.
Sodas contributed 7.1 percent of the total calories eaten. Sweets topped the list, followed by hamburgers, pizza, and potato chips. By contrast, fruits and vegetables made up only about 10 percent of calories in the diet.
"It's important to emphasize that sweets, desserts, snacks, and alcohol are contributing calories without providing vitamins and minerals," said Block.
"You can actually be obese and still be undernourished with regard to important nutrients. We shouldn't be telling people to eat less, we should be telling people to eat differently."
Vitamins May Reduce Children's Heart Disease Risk
Scientists from the University of California and in Austria, studied 15 youngsters, age 9 to 20, who had high cholesterol levels. The researchers gave one group of subjects 400 IU of vitamin E plus 500 mg of C for six weeks and the other group a placebo.
Since stiffening of the arteries is an early sign of atherosclerosis, the scientists measured blood flow of the brachial artery to determine what effect, if any, the vitamins had on arterial elasticity. Taking the supplements was associated with significant improvements in blood vessel function, leading the scientists to conclude that the vitamins may prevent, and even reverse, arterial damage. Based on these results, the researchers speculate that the supplements protect the endothelium (blood vessel lining) by blocking free radicals, allowing the lining to release nitric oxide which causes the arteries to expand.
Circulation 2003 Sep 2;108(9):1059-63
Carotenoids linked to lower rate of prostate cancer
The dietary carotenoid lycopene, which gives tomatoes and watermelon their red color, has been associated with a lower risk of prostate cancer in western countries where the nutrient is often consumed in tomato sauce, pizza and ketchup. The current study, published in the March 1, 2005 issue of the International Journal of Cancer, examined 404 men in southeast China, where dietary patterns differ from those of western countries and the rate of prostate cancer is low.
The researchers found an inverse association between prostate cancer and intake all of the dietary carotenoids examined, which included lycopene, alpha- carotene, beta-cryptoxanthin, lutein and zeaxanthin. Tomatoes, pumpkin, spinach, watermelon and citrus fruits were associated with reduced prostate cancer risk.
Subjects whose reported lycopene intake was in the top one-fourth of participants had an 82 percent lower risk of prostate cancer than those whose intake was in the lowest quarter. Men with the highest lutein and zeaxanthin intakes were nearly 100 percent less likely to develop prostate cancer than those whose intake was the lowest.
Results from this study suggest that diets high in vegetables and fruits rich in lycopene and other carotenoids may be protective against prostate cancer.
Diet comparable to statin drugs in lowering LDL cholesterol
Statins are a class of drugs commonly prescribed to treat elevated cholesterol levels, a risk factor for cardiovascular disease. A new study published in the Feb 2005 American Journal of Clinical Nutrition has found that the regular intake of certain foods may lower cholesterol as effectively as statin drugs. The participants, who each had elevated cholesterol levels, underwent three separate one-month dietary treatments assigned randomly: a very-low saturated fat diet (control diet), the control diet plus 20 mg lovastatin (statin diet), and a diet high in vegetables, soy protein foods, almonds, high- fiber foods (oats, barley, psyllium, okra and eggplant), and fats derived from plant sterols and stanols (portfolio diet).
The Portfolio diet and statin diet had similar results. The portfolio diet reduced LDL cholesterol by 30%, the statin diet by 33%, and the control diet by 9%. Twenty-six percent achieved their lowest LDL cholesterol levels on the portfolio diet. Dietary combinations of cholesterol lowering foods may have an effect similar to statin drugs in reducing mild-to-moderate LDL cholesterol levels and achieving goals for primary prevention of heart disease.
Note: If you are currently taking a statin drug to lower cholesterol, do not discontinue its use except on the advice of your physician. This information is not meant to imply that diet alone can always replace statin drugs. However, a healthy diet, including foods mentioned in the article, is an important part of any lifestyle intended to reduce heart disease risk.
Motivation: The "To Do" List Vs. the "To Be" List (by Colleen Langenfeld)
How long is your 'to do' list?
Do you ever get it done? Even feel as if you are making progress?
I was in that spot, too, but I made a simple change that has significantly increased my productivity level and decreased my frustration level.
I shifted from allowing a 'to do' list to be my primary focus, to making my 'to be' list come first. Let me explain.
What is more important to you?
- cleaning the house OR - being a top-notch parent?
For many of us, the answer is an easy one. The house may need cleaning, but parenting wins out every time. That type of thinking is concentrating on 'being' and when you do that you are focusing on your values. You are expending your energy on what is important to you and on what you naturally want to spend time on. The result? More productivity, better results, more satisfaction.
You see, in this scenario, an activities list will flow naturally to support a focus on 'being'.
Try it in an area of your life where you're feeling frustration. Instead of obsessing on the myriad of details that you needed to get done yesterday, for example, spend a little time determining what kind of person you want to be. Now examine that 'myriad of details'. Are they moving you in the direction you want to go?
Want more ideas? Okay...
» Do want to be more generous? Where can you put this into action at work? Can you be more generous with your time, your knowledge base, your attitude? How would that benefit both you and your coworkers?
» Need to learn how to be more patient? Realize that tackling a long-term project in a systematic manner, will give you ample opportunities to stretch your patience.
» Wish you knew your children better? Then see those everyday projects like cleaning the garage, working in the garden or dealing with their friends as opportunities to develop solid relationships with them.
When you see activities from this perspective, you will get more satisfaction from the mundane and your 'to do' list will gain clarity and meaning. Best of all, you'll be able to pare down your gargantuan 'do it today' list to a more manageable size: the items that most support your desired wish 'to be'.
Colleen Langenfeld helps busy working mothers find career helps, organizing tips, meal-planning, wellness ideas and more using the free Working Mothers Great Idea Kit at http://www.paintedgold.com/moms.
Entrepreneur's Workshop
en·tre·pre·neur n. A person who organizes, operates, and assumes the risk for a business venture.
In this new section (formerly Business Development), we will cover resources, techniques, stories, and other information related to the ultimate freedom — owning your own business (without that business owning you). To introduce this section, we would like to give you a reading assignment for the coming month. Entrepreneurs know the value of personal development, and are always listening to CDs or reading books to improve their knowledge, energy, and ability to connect with others. When you visit this page, you will find numerous resources available to you at no cost. These include full online versions of various books, several articles, and even sample audio. Your homework for this month is to read and listen to all of these resources. Once you have done this, you will be ready to move on to the next step. If you are already an entrepreneur, you will find these to be valuable and useful resources that can directly impact the success of your business.
Closing Thoughts
It is now almost Spring. Here in the Black Hills, Mother Nature can't make up her mind — it often climbs to 60 degrees Fahrenheit during the day, only to plunge below freezing as inches of snow fall during the night. I can't wait to camp, to hike, to hunt, and to get back outside. In the meantime, I listen to motivational CDs while I use my treadmill to avoid becoming bored to tears and back the truck out of the garage to use my weight set a few times each week. These are habits that are now as much a part of me as brushing my teeth or taking a shower.
As we move into the second quarter of the year, what new habits do you deserve to take your life to the next level? What small changes can you make that will have a major impact on your left throughout the rest of 2005? You have the power to become aware of your thoughts and change them when they do not serve you. Habits become beliefs, and beliefs create action. Isn't action what you desire — the ultimate result? Focus and believe, and you will achieve.
Have a great month!
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