Carolina Family Healthcare

"Ways Your Family Can Address Childhood Obesity"

2011-01-31T07:39:00.000-08:00

Steps to Tackling Childhood Obesity 

Discuss your child’s needs with your doctor. Your doctor may refer you to a behavior-management or counseling program that addresses various and unique causes of childhood obesity. At home, take a three-point approach. Your child likely needs your help to improve their eating habits, activity level, and most likely their self-esteem.

• Improve Eating Habits to Reduce Your Child’s Obesity Level

If your child is overweight or obese, a crash diet is the last thing you want to promote for weight loss. She needs an improved way of eating that she will consistently sustain for years to come. And as an aside, it will be easier for her and you if you apply changes to the entire family’s menu. Again, discuss your child’s specific needs with her doctor; you may receive a referral to a nutritionist or registered dietitian. In many cases depending on the child’s age and other things, children are advised not to lose weight, but rather to avoid gaining more weight as their height catches up to their body.

In general, move toward a diet that is lower in fat and empty calories (such as fast food, soda, chips, candy, etc.), and rich in fruits, vegetables, low-fat dairy products, lean meats, and whole grains. These offer much higher nutritional content per calorie than you find in fast food and junk food. Also beware of liquid calories. It’s easy to rack up an unhealthy, unnecessary number of calories by drinking them (in soda or juice, for example). Serve your child water and low-fat milk instead of juice and soda.

• Increase Physical Activity to Control Your Child’s Obesity Level

From the preschool years and on into adulthood, we all need at least 60 minutes of moderate to vigorous physical activity every day. You don’t have to be alarmed, though — those 60 minutes don’t have to be consecutive! Short bursts of activity throughout the day still count toward the overall total.

 Of course, active play and exercise have benefits far beyond weight loss or maintenance, in both adults and children. Physical activity can reduce stress, boost the immune system, and strengthen the heart, lungs, muscles and bones.

Depending on your child’s age and interests, focus on the enjoyable aspects of exercise. Rather than working out at a fitness center, take your child to the park and play a new sport together. Run around, enjoy the weather, have fun, and be active at the same time!

• Boost Your Child’s Self-Esteem

Kids who are overweight often have low self-esteem, and the two conditions can combine to form a vicious cycle. So as you help your child make physical changes through diet and activity, also strive to build his emotional and psychological health.

Stay positive throughout the ordeal and process. It might not be what you wanted, but it’s the situation that has presented itself to your family, and there is only one thing to do — improve. That only comes with optimism, hard work, and teamwork.

About the Author: Bobby DeMuro is the Executive Director of NoFizz Charlotte, a non-profit organization dedicated to promoting healthy hydration throughout the Carolinas through community education events and student outreach programs. He resides in Charlotte with his dog, Dakota. For more information on NoFizz Charlotte, visit www.nofizzclt.org .

Bioidentical Hormones - Carolina Family Healthcare

2011-01-25T12:13:00.000-08:00

What are “bioidentical hormones”?

Though Bioidentical hormones (BHRT) have been around for years, yet most practitioners are unfamiliar with them. They are manufactured in labs but are derived from soy and yam products which are similar to the molecular structure of the human body. Synthetic hormones are patented by drug companies and derived from animal sources that are much different in molecular makeup and thus are not as compatible as BHRT.

At Carolina Family Healthcare, we take an individualized approach! We begin with laboratory tests of hormone levels called a “hormone panel” though saliva testing. After reviewing the results, we follow up with individuals and discuss treatment with “natural” estrogens, progesterone, testosterone, and DHEA. Patients are monitored with follow up testing on routine intervals and symptoms are carefully followed to ensure optimal wellness.

How often will I need to take Saliva Tests and how much do they cost?

Typically basic “hormone panels” stat at about $150 per test and is usually not be covered by health insurance and is paid directly to the lab. We are excited to provide hormone therapy to individuals that are seeking a more “natural” approach and are excited to provide this service.

After the initial panel is preformed a follow up is usually recommended in three months, then biannually, and eventually to an annual follow up. Carolina Family Healthcare interprets the testing and treats the individual promptly once the results are obtained.

Are Bioidentical Hormones for You?

Over the years our office has evaluated and treated hundreds of men, women, and young adults seeking help with hormone disorders. As you can imagine, hormones can affect every aspect of health and wellness and it is our mission to restore balance to individual patients! If you are seeking more information on BHRT please call our office for an appointment to discuss treatment options. For more information on BHRT go to http://www.zrtlab.com/

Kristen Spratt, FNP, BC

Carolina Family Healthcare

Research Shows This Nutrient Deters Fat Cell Growth

2011-01-05T13:41:00.000-08:00

Hey, hope you're having a great New Year!

As a fitness pro, this is my busiest time of the year - as you can imagine ;-)

But I had to write to you today to let you know about two awesome updates:

First, I wanted to share this great article with you about a common food that helps you:

1- Deter Fat Cell Growth

2- Increase Energy Expenditure

3- Reduce Food Intake

Cool, huh?!

Here's the link to the article:

http://carolinafamilyhealthcare.getprograde.com/fight-bodyfat-with-capsaicin.html

Second, Prograde Nutrition is having a 25% off sale on their ultra-powerful Prograde Metabolism!
As you know, you won't find all your weight loss answers in a bottle.
BUT...Prograde Metabolism is specifically designed to work in conjunction with a sound fitness and nutrition plan.

Click the link below for your 25% off coupon!
http://carolinafamilyhealthcare.getprograde.com/specials

Happy New Year!

Yours in health,

Carolina Family Healthcare

PS - Yes, I'm a Prograde Partner.

Does Eating Healthy Have to Cost More Money?

2010-12-23T07:26:00.000-08:00

Isabel De Los Rios
Certified Nutritionist

How are you doing on your new eating plan? Or better question, how is your grocery bill doing? Many times people are resistant to following a new healthy way of life because they think it will cost more money.
I'm on a budget just like anyone else and if I can't buy my food within my "food budget" it would just be too difficult to maintain this way of life.

The word that especially scares people and sometimes gets them running in the opposite direction is the word "Organic", as if they might go broke just by saying it. Again, I assure you, I cannot spend heaps of money each week buying luxury grocery items and you may be in that same boat.
Here are just a few of the strategies that I have established to consistently eat healthy without breaking the bank:

1. Stop buying crappy "non foods" (and, yes, crappy is a scientific term). Most protein shakes, "health" bars, and processed foods are actually pretty expensive and when you completely eliminate them from your grocery list, you will save hundreds of dollars. Stop supporting cereal, cookie and frozen food companies and start supporting the produce aisle or your local farmer and I swear the fruits and veggies will be cheaper!

2. When I started eating reasonable portions, the food was not that expensive. When I really took a look at how much I was eating versus how much I was supposed to be eating, I clearly had mistaken myself for a 300 lb sumo wrestler. I had portion distortion to say the least and eating less meant spending less!

3. Seek out the local farmers markets in your area. The prices are so much better and you will be able to get fresh food in season. Honestly, if the price of cherries is the equivalent of diamond earrings, just choose a different fruit that week. Go for the apples, pears, or bananas. Variety is good anyway so choose the fruits and veggies without the diamond prices.

4. Transition your kitchen and cupboards slowly. I probably did not have a complete healthy and mostly organic kitchen until 3 years after I got started. Not the ideal, but I did the best I could. Rome wasn't built in a day and neither was my organic palace. Do the best you can, start with a few items and then go from there.

5. Curb the "out to dinner" habit. I know we are all busy and sometimes take out is just so easy. I would save the take out for those instances where there really is no other choice and embrace "leftovers". I almost always cook more than I need for a meal and quickly save half for the next day (Don't serve it as chances are you and your family may overeat on the increased portion). It's great to know you have healthy food waiting for you in your fridge when you're driving home from work with a growling stomach. Not to mention the fact that you will be saving loads of money at the same time. The same steak you can grill at home can cost you 3-4 x's more at any restaurant and that is almost always for lower quality meat.

I assure you your new healthy eating plan does not have to break your bank account. Just begin by implementing a few of the steps above and you will see how easily you can keep your new way of eating within your current budget and easy to follow at the same time.

**Remember to
1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. Work on Flexibility
4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com
God Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

1 Unusual Fat Loss Accelerator

2010-12-14T12:18:00.000-08:00

Have you ever heard of this stuff called astaxanthin?
It's a really, really potent nutrient that research has shown to help accelerate fat loss. My partners over at Prograde have a really cool article about the stuff. Check it out at:
http://carolinafamilyhealthcare.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

I also wanted to share with you that Prograde's new and improved EFA Icon contains 150mg of astaxanthin.
Yeah, it's serious stuff. You'll know exactly what I mean after you read the article. It's research you really need to know about.
Lucky for you - and me - Prograde is celebrating their new formula by putting EFA Icon on sale at 20% off!
But please know that's their best selling product, so there's a good chance they'll run out during a sale like this.
That means you need to get your order in NOW ;-)
Here's how to get your 20% off discount:
http://carolinafamilyhealthcare.getprograde.com/specials.html

Enjoy!

Yours in health,
Carolina Family Healthcare

1 Unusual Tip To Prevent Sugar Cravings

2010-11-12T13:27:00.000-08:00

If you have sugar cravings, perhaps you got it from seeing candy and other treats on Halloween, or perhaps you are simply craving desserts at every meal, then this unusual tip is perfect for you.

One of the simplest and most effective ways to control sugar cravings is to simply brush your teeth.

This is a trick used by many at the end of a meal to signal the fact that you are now to stop eating and focus on something else.

Brushing your teeth will help to refresh your mouth and take away from the desire to have something sweeter.

Give it a test. Next time that you have a craving for something sweet, simply brush your teeth first and then see if you still have craving for it.

If you don't happen to have a toothbrush around you, an alternative to brushing your teeth is using one of those breath freshening strips or swishing your mouth with some mouthwash.

Both can be successful killing your cravings for something sweet.

Great Post by:

Arnel Ricafranca

1000CalorieChallenge.com

What you need to know to follow an effective exercise program

2010-11-08T10:33:00.000-08:00

A complete fitness regimen has to include components of aerobic exercise, muscular strength conditioning, and flexibility exercises. Aerobic exercise benefits your cardiovascular system and is an important part of weight management and weight loss. Muscular conditioning improves strength and posture, reduces the risk of lower back injury, and is an equally important component of a weight management program. Flexibility is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness after workouts and other activities.

Aerobic exercise can be as simple as walking

Walking is one example of a weight-bearing aerobic exercise. So are jogging, rope skipping and dance. Aerobic exercise is essentially any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.

Keep the pace comfortable.  A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace, where you are exerting effort, but not completely out of breath or in major discomfort. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the 'talk test.'

To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, and multiply that number by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55% to 80% of your estimated maximum heart rate (your age in years subtracted from 220), you're doing well and exercising at a steady rate.

The talk test is easier to accomplish. Just exercise at a pace that allows you to carry a conversation while you're exercising. If you are unable to easily carry a conversation doing aerobic exercise, you're probably working too hard, or at too intense of a pace.

Four to five days of aerobic activity every week is optimal for general health and weight maintenance. If you're trying to lose weight, aim for five or more days a week, being sure you take off at least one day a week to properly rest your body.

Work up to 20 or more minutes per session for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or no-impact activities, like swimming or using the elliptical machine.

Strength conditioning gives you choices

You can always pick between calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Start with a weight that is comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 15, when the exercise becomes easier.

Perform strength training moves two and four times per week, as necessary. Just like with aerobic exercise, be sure you take off at least one day per week to rest your body properly.

Stretch for flexibility

Proper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all the major muscle groups. Flexibility can help improve posture, strength, and injury prevention, as well as hastening weight loss through improved muscle growth and tone.

One last thing to remember

Always check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. If you need an evaluation or consultation in Charlotte, don't hesitate to contact Carolina Family Healthcare and Dr. Dino Kanelos - you can visit him on the web at www.carolinafamilyhealthcare.com.

What to NEVER Eat After You Workout

2010-11-03T12:42:00.000-07:00

My partners over at Prograde have just released a shocking 39 page special report.

Not only is it eye-opening info, but it's absolutely FREE. Which is absolutely stunning because they should be charging for it.
And who knows? Maybe they'll start to, but for now you don't have to pay so be sure to rush over to this link below and get your copy.

http://carolinafamilyhealthcare.getprograde.com/what-to-never-eat-after-you-workout.html

Here's just a taste of what you're going to discover:

Why your workouts might just be a complete waste of time

How your body is literally being ROBBED of the results you're working so hard to obtain

What you should NEVER eat after your workouts

And much, much more...

Here's that link one more time:

http://carolinafamilyhealthcare.getprograde.com/what-to-never-eat-after-you-workout.html

Yours in health,
Carolina Family Healthcare

Hello

2010-10-20T20:03:00.000-07:00

Bioidentical Hormone

2010-10-18T15:25:00.000-07:00

Daily I am asked, "What are Bioidentical Hormones" and "How can they help me?". Over the last decade bioidentical hormones have been brought into the spotlight by such stars as Suzanne Summers and Oprah Winfrey after their personal hormone struggles, which lead to recovery with bioidentical hormone replacement therapy (BHRT). Simply put, BHRT is the use of natural hormones (derived from soy or yam) that corrects the imbalance in the human body and causes symptom relief. BHRT is derived via a more "natural" method from plants and matches human molecules identically, versus HRT which is derived from impregnated horse urine and does not match molecules in the human body.

Men and women can both be affected by hormone imbalance and symptoms vary. Symptoms of hormone deficiency can be mild to severe and in most cases can be eliminated! For more information on symptoms of hormone disorder please visit http://www.zrtlab.com/hormone-testing/symptoms-of-hormone-imbalance.html for symptom checker. I look forward to working with you to restore your hormones!

Kristen Spratt, FNP, BC

Carolina Family Healthcare

Discover 7 Fast Fat Blasters

2010-09-28T10:18:00.000-07:00

Ever heard the expression "there's more than one way to skin a cat?"

Well, there's also more than one way to beat the fat!

My partners over at Prograde have just released this awesome new article to show you 7 simple ways to beat the belly fat.

http://carolinafamilyhealthcare.getprograde.com/eat-right-burn-fat.html

Oh, and I also need to let you know that Prograde has put their whole foods based Multi-Vitamin and Anti-Aging products at 20% off this week! But the sale ends this THURSDAY at 11:59pm EST, so hop on over to the link below to save NOW before you forget.

http://carolinafamilyhealthcare.getprograde.com/multi-vitamin-for-women.html

Yours in health,

Carolina Family Healthcare

Blood Pressure 101

2010-09-27T13:30:00.000-07:00

Blood pressure, high cholesterol, artery blockage, heart disease, and hypertension are issues affecting a huge portion of American society. Today, I'll answer some simple, introductory questions about blood pressure issues. Remember to consult with your physician about your blood pressure and general health concerns.

What is high blood pressure?

Arteries are like hoses carrying blood from your heart to the rest of your body. If you put a crimp in a hose, pressure builds up inside it – the same thing happens to blocked arteries. High blood pressure (also called hypertension) occurs when your blood moves through your arteries at a higher pressure than what is optimal.

What do the numbers mean?

Blood pressure is two measurements – separated by a slash when written – such as 120/80. You may also hear someone use the terminology “120 over 80.” The first number is the systolic blood pressure. This is the peak blood pressure when your heart is pumping blood out. The second number is the diastolic blood pressure – the pressure when your heart is filling with blood and relaxing between beats.

Optimal blood pressure is 120/80 or lower. High blood pressure is 140/90 or higher. If your blood pressure is between 120/80 and 140/90, you have what is called pre-hypertension, which means it is at risk to turn into high blood pressure.

How is blood pressure measured?

Blood pressure is measured by placing a cuff around your arm, inflating the cuff and listening for the flow of blood. Your doctor will measure your blood pressure to see if you have high blood pressure, and determine a course of action.

How often should I have my blood pressure checked?

After age 18, have your blood pressure checked at least once every two years. Do it more often than that if you have had high blood pressure in the past.

What problems does high blood pressure cause?

Both high blood pressure and pre-hypertension damage your blood vessels. This in turn raises your risk of stroke, kidney failure, heart disease and heart attack.

Does it have any symptoms?

Not usually. This is why it’s important to have blood pressure checked regularly.

How is it treated?

Treatment begins with lifestyle changes to help lower your blood pressure and reduce your risk of heart disease. These changes include better nutrition, limiting your sodium and caffeine intakes, increased exercise, stress management tools, and more. If these changes don’t work, you may also need to take medicine to assist in lowering blood pressure.

How do tobacco products affect blood pressure?

The nicotine in cigarettes and other tobacco products causes your blood vessels to constrict and your heart to beat faster, temporarily raising your blood pressure. If you quit smoking or using other tobacco products, you can significantly lower your risk of heart disease and heart attack, as well as help lower your blood pressure.

Is sodium really off limits?

Not everyone is affected by sodium, but sodium can increase blood pressure in many people. Most Americans with healthy blood pressure should limit the sodium in their diet to 2,300 mg per day. Other groups, such as older Americans and people with high blood pressure should limit the sodium in their diet to 1,500 mg per day. Your doctor may tell you to limit your sodium even more.

Don’t add salt to your food. Check food labels for sodium. While some foods obviously have a lot of sodium, such as potato chips, you may not realize how much sodium is in food like bread, canned vegetables, soups and cheese. Also be aware that some medicines contain sodium.

Does stress affect my blood pressure?

Stress may affect blood pressure, especially in cases where you get less than an optimal amount of sleep. To help combat the effects of stress, try relaxation techniques or biofeedback. These things work best when used at least once a day. Ask your family doctor for advice.

What about medicine?

Many different types of medicine can be used to treat high blood pressure; these are called antihypertensive medicines. The goal of treatment is to reduce your blood pressure to normal levels with medicine that’s easy to take and has few, if any, side effects. This goal can almost always be met.

If your blood pressure can only be controlled with medicine, you’ll need to take it for the rest of your life. You may need to take more than one medicine to help control your blood pressure. Don’t stop taking the medicine without talking with your doctor or you may increase your risk of having a stroke or heart attack. Remember to consult your doctor with all blood pressure and hypertension needs.

About The Author: Bobby DeMuro is the Founder of FusionSouth, a personal training/sports conditioning firm in Charlotte, NC. He is also the Executive Director of NoFizz Charlotte, a non-profit dedicated to bringing awareness on the importance of proper hydration. He resides on Lake Norman with his 2-year old boxer, Dakota.

Wow, Look At All This Free Stuff You Get

2010-08-17T07:11:00.000-07:00

Holy Cow, I think my partners over at Prograde have lost their grip on reality.

Not only are they offering you a chance to save 5% on ALL your Prograde purchases, but they're also throwing in over $700 worth of FREE stuff!

By becoming a Prograde VIP before this Thursday at 11:59pm EST you get as part of your membership a 90 day meal plan from Nutrition Expert Jayson Hunter.

So yes, he'll show you exactly what to eat and when to help you get in the best shape of your life! It even comes with weekly shopping lists so all of the thinking has been done FOR you.

But again, you have to become a Prograde VIP before this Thursday at 11:59pm EST to qualify for the 90 Day Meal Plan Bonus.

Get all the details right here: http://carolinafamilyhealthcare.getprograde.com/vip-membership.html

Yours in health,
Carolina Family Healthcare,

PS - Seriously, you know Prograde is the only supplement company out there that I trust. And Jayson Hunter is a world-class nutrition expert so the Meal Plan bonus alone is more than worth the tiny investment in the Prograde VIP membership.

http://carolinafamilyhealthcare.getprograde.com/vip-membership.html

Six Ways To Bust Stress

2010-08-08T15:18:00.000-07:00

Are you stressed out? The daily stresses of life get to everybody — the busy mom, the college student, the overworked employee, and beyond. Stress makes life more difficult. It can make you tired, cranky, anxious, or depressed.
Additionally, the physical feelings of tight muscles, tension headaches, and more can take their toll on your body over time. Enjoy today’s six tips on how to break through a stressful time in your life!

 1. Exercise 
Exercise will trigger your body to release endorphins that can lift your mood. This can be as simple as a walk around the block or a few jumping jacks, and it can be as committed as a well-planned exercise program. Movement, however it happens, is your friend here – and a sure way to bust stress!

2. Laugh 
Laughter is the best medicine. Studies suggest laughter decreases stress hormones, and is even good for your immune system. Put in a funny movie at the end of a long day, or listen to your favorite comedian. If you find yourself driving in stressful traffic is to put in your favorite comedian’s CD during the commute — see just how stressed out you feel after laughing at some great jokes!

3. Get Out 
Get outside! Fresh air and sunlight can lift your mood and clear you mind in just a few minutes. People take cigarette breaks all the time – make the healthy decision, and give yourself a fresh air break. Here’s a little hint, too – take five big deep belly breaths while you are outside. Fill up your lungs all the way; hold it for 2 seconds and then exhale. Repeat 5 times and you are set!

 4. Care To Dance?
Turn up the music to your favorite songs and go wild — probably best done at home, though, if you are self-conscious of your dancing skills. Sing out loud, dance around, and lost yourself in having fun. Try to act as carefree as a child; you will have lots of fun and the stress will melt away (not to mention the fat, if you’re dancing vigorously enough!).

5. Get Quiet 
This is undoubtedly the most effective stress-buster. Learn to meditate. It can be a simple process. Sit in a comfortable position in a quiet room with your back straight; close your eyes and let your body relax. Now inhale; let the air fill your belly, but don’t strain to inhale too much air.
As your lungs are completely filled, begin to slowly exhale. Let your inhalations and exhalations be continuous; don’t hold your breath at any point. Count your breaths, and when you’ve reached ten, you are done!

6. Turn It Off!

Turn off the news. Stop watching news networks and current events shows when you are feeling stressed out; the news tends to really stress out viewers, because it focuses on catastrophes and problems in the world. Instead of focusing on these problems, allow yourself to focus on what is good in your life — and switch off the television.

About The Author: Bobby DeMuro is the Founder of FusionSouth, a personal training/sports conditioning firm in Charlotte, NC. He is also the Executive Director of NoFizz Charlotte, a non-profit dedicated to bringing awareness on the importance of proper hydration. He resides on Lake Norman with his 2-year old boxer, Dakota.

Tex Mex Mini Meat Loaves (Healthy Recipe)

2010-08-04T18:37:00.000-07:00

It doesn't get much shorter or sweeter than this! ;-)

Here's an awesome recipe from my partners at Prograde Nutrition.

Tex Mex Mini Meat Loaves at http://carolinafamilyhealthcare.getprograde.com/mini-meat-loaves.html

Just looking at the picture of the finished recipe is making my mouth water.

- Enjoy!

Yours in health,
Carolina Family Healthcare

PS - If you enjoy that recipe, well, they've got 196 more of them at http://carolinafamilyhealthcare.getprograde.com/prograderecipebook.html

Best Time Of Day Ever To Workout

2010-07-20T18:36:00.000-07:00

I really do get asked this all the time:

"When is the BEST time to workout?"

Well, in reality, the best time truly is whenever you are actually going to do it. Look, some people love to get their training in first thing in the morning. Some love to go during their lunch hour. And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I'm happy whatever time you go and workout, so long as you actually go! ;-) But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.
You're in luck if you're one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it's all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.
Even better is that they made a version for men and a version for women.

Check out the female version here: http://carolinafamilyhealthcare.getprograde.com/how-to-use-prograde-products-female.html
OR
Check out the male version here: http://carolinafamilyhealthcare.getprograde.com/how-to-use-prograde-products-male.html

Yours in health,
Carolina Family Healthcare

PS - And don't forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:
http://carolinafamilyhealthcare.getprograde.com/branched-chain-amino-acids.html

"How Exercise Elevates Your Mood"

2010-07-19T18:45:00.000-07:00

While it is clear to those who exercise frequently that their workouts lift their general mood, the physiological explanation is not so simple. What affect does exercise really have on the brain? Well, to start, there are four main neurochemicals that affect mood: Serotonin, Epinephrine, Dopamine, and Endorphin.

Serotonin elevates mood, increases feelings of satiety, and lifts depression. It is that satisfied feeling you have after a long run, or a plate of pasta. It is also that feeling of comfort you get from spending time with friends and family.

Serotonin can become depleted with stress, anxiety, starvation, or inactivity, leaving you depressed, irritable, and exhausted. Conversely, serotonin is strongly elevated after a long run, or workout, even at moderate intensity levels.

Epinephrine is responsible for the “fight or flight” response that occurs when you get scared. The effect epinephrine has on the body is an increase in heart rate and blood pressure, elevated temperature, and a stimulated nervous system.

In today’s fast-paced world, you probably experience epinephrine on a daily basis. Chronically racing to get things done, being late, traffic, juggling too many tasks, and starvation can all stimulate epinephrine. Epinephrine can become depleted with stress or anxiety, leaving you exhausted, mentally drained, and depressed.

Dopamine is the neurochemical that is responsible for sleeping cycles. While you may not recognize when dopamine is correctly balanced, you certainly know when your sleeping cycles have been disrupted. Commonly described as “jet lag”, a disruption in your sleeping cycle is caused by an imbalance in the dopamine level. Dopamine stores can become depleted with stress, or anxiety, an intense trauma, or starvation.

Endorphins are the neurochemicals that act as the body’s “natural painkillers”. Endorphins are responsible for the decrease in physical pain with exercise. Many runners will attest to the fact that chronic pains seem less noticeable during and immediately after a run. Endorphins are also responsible for the ability to disregard, or not even notice pain, when engaged in physical activity.

Endorphins can allow you to perform activities that would otherwise be stopped by pain. Endorphins are also partly responsible for the “runners high” that is often reported by runners.

The endorphin response to exercise increases with frequency of the exercise. Interestingly, substance abuse can deplete the endorphin response to exercise. However, all people, regardless of history, will experience a rise in endorphin levels with exercise.

When you perform exercise at very high intensity levels, epinephrine levels tend to become elevated, more so than with low to moderate intensity level exercise. Power lifting, weight training, sprinting, interval training, plyometrics, and ballistic training can all create a rise in epinephrine levels. Likewise any sport that relies more on explosive, start and stop efforts than a consistent moderate intensity effort, would create a significant rise in epinephrine levels.

This means that sports that utilize more fast-twitch muscle fibers than slow twitch muscle fibers will have a noticeable impact on the epinephrine levels. When you recruit fast twitch muscle fibers, you create the same fight or flight response that would be created in response to real trauma. This response generates very high levels of epinephrine and adrenaline.

While explosive forms of exercise and sports generate a rise in epinephrine and adrenaline, low to moderate intensity exercise tends to create a rise in serotonin. Long distance running, cycling, hiking, swimming, yoga, and sports that rely more on endurance than power create a rise in serotonin levels. Therefore, any sport or exercise that recruits slow twitch muscle fibers will increase serotonin levels.

When you use slow twitch muscle fibers, the purpose is to be able to perform moderate intensity exercise for a long period of time. Completing a difficult task, such as a long run, creates an increase in positive emotional states, which would positively affect serotonin levels. The rise in serotonin that is experienced with moderate intensity exercise, seems to be similar in nature to the rise in serotonin that is experienced when one is surrounded by good friends and family.

When the serotonin levels rise, the dopamine levels tend to rise in accordance. This means that exercising, or engaging in sports at low to moderate intensity levels would have a positive impact on dopamine levels.

You’ve experienced the good night’s rest that is typical following a good workout. It seems that low to moderate intensity exercise has a positive effect on dopamine levels, while exercise that is very intense can lower dopamine levels, causing a disruption in sleep.

While dopamine and serotonin are strongly elevated by moderate intensity exercise, you experience a rise in endorphins regardless of the type or intensity of exercise. However, endorphin response to exercise becomes stronger with exercise frequency. The more exercise we perform, the more endorphins we produce.

By now, you’ve hopefully have realized the multiple positive effects exercise can have on your mood. Try it out! See how much better you feel after a workout!

About The Author: Bobby DeMuro is the Founder of FusionSouth, a personal training/sports conditioning firm in Charlotte, NC. He is also the Executive Director of NoFizz Charlotte, a non-profit dedicated to bringing awareness on the importance of proper hydration. He resides on Lake Norman with his 2-year old boxer, Dakota.

Awesome Immune System Boosting Article

2010-07-15T06:46:00.000-07:00

Hey, it's me. I've got two quick updates for you today from my partners over at Prograde.

1) Yes, it's true, they are launching Prograde Branched Chain Amino Acids (BCAAs) next week! I'll be sure to let you know as soon as they're available because they're most likely going to sell out real fast!

2) Here's a really cool research based article on BCAAs and Immune System Boosting.

http://carolinafamilyhealthcare.getprograde.com/immune-system-booster.html

Enjoy!
Carolina Family Healthcare

PS - Oh, in case you missed this one on Tuesday. Here's another cool article on BCAAs and fat loss:

http://carolinafamilyhealthcare.getprograde.com/bcaas-and-dieting.html

Scandalous Reports About Protein Powders

2010-07-07T08:20:00.000-07:00

As you know, I have partnered with Prograde Nutrition because I truly believe in their company. So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days. Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.

Well, I can't speak for all companies, but I can tell you:

1) Prograde has passed with flying colors.

2) Those reports in the media were entirely misleading.

3) Go to this page to find out the truth about the whole thing: http://carolinafamilyhealthcare.getprograde.com/specials.html

4) You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on ;-)

Yours in health,

Carolina Family Healthcare

PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible. http://carolinafamilyhealthcare.getprograde.com/specials.html

Seven Persistent Exercise Misconceptions

2010-07-05T10:03:00.000-07:00

Although some old fitness myths, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths of exercise that, unfortunately, still persist amongst so many people that we work with on a daily basis. How many of these myths have you debunked in your experience with fitness? How many do you still believe?

 1. You Will Burn Fat If You Exercise Longer at a Lower Intensity 

The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer to start out at a lower intensity and work your way up gradually.

2. If You Are Not Going to Work Out Hard, Exercise Is a Waste of Time 

This kind of thinking keeps a lot of people from maintaining or even beginning an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. Think consistency, not intensity!

3. Yoga Is a Completely Gentle and Safe Exercise 

Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding — both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. Use the help of a qualified professional when beginning any sort of yoga regimen.

 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want 

In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

5. Exercise Is One Sure Way to Lose All the Weight You Desire 

As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

6. If You Want to Lose Weight, Stay Away from Strength Training 

Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

7. Overweight People Are Unlikely to Benefit Much From Exercise 

Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. Any small amount of exercise can help lay the groundwork for a solid health plan focusing on fat loss!

This article was written by Bobby DeMuro, the Founder and Chairman of FusionSouth. FusionSouth is the premier mobile fitness firm in Charlotte, specializing in personal training and sports conditioning. You can find out more about them here www.fusionsouth.com

Eight Ways To Avoid Becoming Overwhelmed

2010-06-25T07:41:00.000-07:00

So many people we work with on a daily basis too often try to do a million things at once — and then suddenly wake up to the unpleasant reality that this just isn’t possible. You’re only human — and capable as you may be, you can only take on so much. So in the spirit of digging out from under, here are some tips for dealing with feeling overwhelmed. Track how they may relate to your fitness needs and goals, as well as your daily stress level!

 Identify What Is Truly Important: A big part of feeling overwhelmed is not knowing where to start. Try to pick three areas of your life: personal, relationship and career, and write down all the nagging things that are rippling under the surface and affecting your peace of mind. This brain dump can be useful in that it shows you what really must be accomplished, so that there is not one large pile of impossibility.

Prioritize The Important Stuff: Once you identify the items in each category, rank them on a scale of 1 to 10, with 10 being extremely important and 1 being extremely trivial.

Decide Exactly How To Start: Of all the ‘10′ items on your to-do list decide two things. First, which ones are the most important to your life goals, values, and passions. Second, which tasks/projects, once accomplished, will give you the most satisfaction and opportunity for success.

Act On What You Planned: Break your three most important tasks into doable sub-tasks, and decide what is the next step that you could take towards its attainment. Many times, you likely feel overwhelmed because you see a mountain of responsibility in front of you. You forget that it is a process made up of lots of smaller tasks, which are victories in themselves.

Assign, Assign, Assign: As far as your sanity and time management are concerned, it is crucial to hand out tasks to trusted others that you do not need to finish yourself. Leverage high school and college students, if necessary, to handle mundane tasks that can be real time-wasters. You will get more accomplished, they will gain some real-world experience, and everybody wins!

Just Say No: Too many people are uncomfortable with saying “no”. A reasonable way to avoid getting committed to projects you’d just as soon leave alone, is to buy yourself time — in other words, never answer immediately after the request is proposed.

Six Per Day: Pick six (not more, and not less) of your high-priority, doable tasks and do them every work day. Where will you get the most traction on the things that matter to you most? If you pick the items of utmost importance to accomplish each day, think of where you will be in just a few weeks of productivity!

Let It Go: Being overwhelmed is often a product of staying after success for a long time, not realizing that you need at least one (or, preferably two) days off per week. Think of your mind as a knife: if your mental blades are dull and rusty you can’t be very effective.

We hope you find some of these tips helpful in reducing your stress load and prioritizing your responsibilities.

This article was written by Bobby DeMuro, the Founder and Chairman of FusionSouth. FusionSouth is the premier mobile fitness firm in Charlotte, specializing in personal training and sports conditioning. You can find out more about them here www.fusionsouth.com

Flat Belly Fruits and Veggies

2010-06-19T14:16:00.000-07:00

I want you to eat more fruits and veggies. But I also want you to understand all the powerful nutrients your body is fueled with by eating them.

My partners over at Prograde have made that nice and easy for us ;-)

Oh, and they've also got a killer drink recipe that will keep you cool this summer.
With permission, here is another awesome update from Team Prograde.

Carolina Family Healthcare

You know you should eat your fruits and veggies. Up to 10 servings of them per day, actually!
But what the heck is in them that makes 'em so good for us?

Read this one to find out:
http://carolinafamilyhealthcare.getprograde.com/eating-enough-fruits-and-vegetables.html

Next, is a tasty new recipe for you that's perfect for summer. Let us know if you try it.
Protein Packed Pineapple Cooler -
http://carolinafamilyhealthcare.getprograde.com/pineapple-cooler.html

Last, don't forget our MASSIVE 15% off the whole Prograde store sale is almost over. Yup, it ends tomorrow night, so be sure to get your order in TODAY.
http://carolinafamilyhealthcare.getprograde.com/specials.html

Yours in health,
Jayson Hunter, RD, CSCS

PS - It's getting late in the week! If you haven't already, be sure to SAVE 15% on all your favorite Prograde products right now before the sale ends tomorrow.
http://carolinafamilyhealthcare.getprograde.com/specials.html

Are You Functionally Strong?

2010-06-16T19:54:00.000-07:00

There are various reasons why you may be starting to consider the need to lift weights. Some of our clients start to improve their physique, others want to become bodybuilders, more are training for a specific sport or event, and still others just want to burn fat. Lifting weights always reminds us of bodybuilders first because that is how they spend a majority of their time working out. But training is about so much more than building bigger muscles and looking good in a competition. For the most part, it isn’t about becoming a better athlete in terms of strength, speed, or endurance.

Functional training helps a person become better at doing their daily activities. You become stronger with all your movements, so that lifting heavy loads isn’t such a burden. You train so that you can lift your groceries or your children with ease. This type of training focuses a lot on your core muscles, because those are the muscles used most in your daily routine.

So what does it take to be functionally strong? Well, to be extremely simple – not much! Basic compound exercises and lifts can make you extremely strong from a functional standpoint, and lots of lower body strength, core stability, and upper-body joint and tendon strength are essential. There are a few sure-fire ways to become functionally strong!

Get Off the Weight Machines 

If you want to start performing functional training, it’s best to stay off of the weight machines. Weight machines limit your range of motion. Free weights are a better choice. The movements mimic ones that you would actually do during your day. Dumbbells are a great choice for weights. Use them in combination with compound exercises like squats, lunges, shoulder presses, and more that require the use of multiple muscle groups at one time.

Develop that Core 

Core muscles are often neglected in working out, but they are essential for every task you perform. They are stabilizer muscles which help keep you upright (improved posture) and improve balance. They allow you to use your other muscles more effectively in your arms and legs. The core consists of your back and abdominal muscles and there are others that are deeper such as the tranverse abdominis. Core strength is essential to the well-being of your entire body, and any added core strength will significantly help you complete daily physical tasks!

A Random Fitness and Nutrition Tip

2010-06-16T08:45:00.000-07:00

Example of the Glycemic Index (GI) being useless

In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

Case in point...

Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!

Trust me... watermelon isn't making anyone fat!

The lesson... GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Prograde's June Birthday Bash (Save 15 Percent)

2010-06-14T07:23:00.000-07:00

Well, my partners over at Prograde Nutrition have done it again.

It started out as a simple little special.

But it turned into a MONSTER sale.

Yes, thanks to their CEO having his birthday in June they are putting their entire online store at 15% off this week!

All of the details, including the coupon code, are all right here:

http://carolinafamilyhealthcare.getprograde.com/specials.html

Yours in health,

Carolina Family Healthcare

PS - In case you missed it on Friday, here is an awesome article from Prograde on The Truth About Essential Fatty Acids. It's really, really enlightening.

http://carolinafamilyhealthcare.getprograde.com/why-you-need-omega3-fats.html

PPS - Remember, Prograde's birthday bash is only for a couple of days, so be sure to get your order in RIGHT NOW before you forget.

http://carolinafamilyhealthcare.getprograde.com/specials.html

Are Essential Fatty Acids Really Essential?

2010-06-11T10:18:00.000-07:00

It's a very simple question. But a very important one.

If you're at all interested in your health then do NOT miss out on this article.

It's based on science, not guesswork. Yet it's easy to understand.

Check it out here: http://carolinafamilyhealthcare.getprograde.com/why-you-need-omega3-fats.html

Yours in health,
Carolina Family Healthcare

PS - Prograde is having a BIG sale on their awesome EFA Icon this coming Monday, so be sure to stay tuned for the details! I'll send them out to you as soon as I get them.

Study Shows 1 Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective

2010-06-09T11:43:00.000-07:00

I've read about this very interesting Harvard University study about exercise multiple times in the past, but I was just recently reminded about this study again while reading the fascinating book called 59 Seconds by Richard Wiseman.

Pay attention, because this actually shows a pretty powerful trick that you can use to literally make ANY workout or exercise program a LOT more effective and results producing.

According to the book 59 Seconds, here's how this study was carried out:

Researchers at Harvard University studied over 80 hotel room cleaning attendants from 7 different hotels. The hotel room attendants naturally received a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room. This work involves a good deal of exercise in carrying things, scrubbing, lifting objects, vacuuming, and so on.

The researchers knew the hotel maids led an active lifestyle from their work, but also questioned whether most of the maids may not realize that their work was actually good for their health. The researchers set out to study the effects on the hotel attendants of making them very aware of how beneficial the exercise they got while working was for their health, and to see if this increased the results that they actually received from the exercise.

Basically, the question was... Would telling them that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn't realize their work was in fact "exercise"?

The hotel attendants were split into 2 groups:

1. This group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacumming, and scrubbing bathrooms were burning each hour.

The researchers also wanted this information to stick in their heads daily, so they gave the attendants a handout showing the quantities of calories they were burning doing each activity of their jobs. They were also shown a poster daily that reinforced how many calories they were burning.

2. The control group of hotel cleaning attendants was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was conducted for 4 weeks. The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work. This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers assured that the workloads of both groups stayed the same throughout the entire experiment.

Here are the VERY interesting results:

It turned out that the group of hotel cleaning attendants that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Wow... very interesting huh!

Remember that each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else. The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This actually doesn't surprise me... this is classic placebo effect at work here, and reinforces how powerful our brains are in relation to the results we get from exercise, food, supplements, etc.

How to use this info to burn more fat in your workouts, build more lean muscle, and improve your health more from exercise and nutrition

There's a good lesson in this study. If you strongly believe in your mind that the workouts that you are doing are drastically improving your body, your results will increase dramatically from those workouts.

The trick I've used over the years is to really "get mental" during your workouts and believe strongly that the exercise you are doing is transforming your body into a lean chiseled machine. (This is assuming that you're actually doing legit workouts such as Truth About Abs routines and not just wasting time reading a magazine while pedaling away on a boring exercise bike or treadmill).

So, if you want to burn more fat, not only do you need to workout intensely (for your individual capabilities), but you also need to mentally visualize the results you're getting, the bodyfat you are burning, and really strongly believe in how powerful the workout routine that you are doing really is for your body.

Along the same lines, if your goal is to build more muscle, then you really need to strongly believe in your mind at how powerfully your workouts are helping you to build muscle.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Peanut Butter Banana Breakfast Shake (Easy Recipe)

2010-06-08T14:00:00.000-07:00

If you like easy...

If you like chocolate...

If you like peanut butter...

If you like bananas...

Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.

Check it out here ==> http://carolinafamilyhealthcare.getprograde.com/power-packed-breakfast-shake.html

Yours in health,
Carolina Family Healthcare

Five Ways To 'Green' Your Workouts

2010-06-03T09:36:00.000-07:00

In the past, people got their workouts the old-fashioned way: getting outside. Of course, they were harvesting crops and tending fields, but you too can take your routine outdoors – with a modern twist. Walk to the market, ride your bike to work, take up hiking or gardening – all of these ideas will have you fit and toned without the investment of a gym.

 If you are a gym rat, look for one that has eco-friendly qualities. Do they recycle water bottles? Do they switch off televisions when machines are not in use? And when you’re looking at exercise equipment, choose from the plethora of green alternatives to traditional products. Enjoy these five tips from FusionSouth to go green in your workouts!

Get Out 

Why use your energy to run on a treadmill or stationery bike when the whole world is in front of you? Lace up a pair of running shoes and go for a jog – it’s the simplest do-anywhere workout, and all you need are shoes. If you’re not a runner, hit the local hiking trails, take your two-wheeler out for a spin, or just add a daily walk to your lunch hour!

Capture Your Energy 

Fuel your body with fresh, organic food, and skip the processed foods. Go for organic energy bars that don’t include sugar or artificial colors and flavors, and that are made from fruit, nuts, fiber, protein, and natural fats. Before you exercise, fuel yourself with a snack that’s high in carbohydrates and low in fat – like pretzels – and drink lots of water. After your workout, snack on both carbohydrates and protein to replenish your energy supplies.

Team Up 

Working out with others is one of the most effective ways to stick with your plan; accountability will help you both get fit faster. Finding a jogging partner, or even a personal trainer, makes it easier to schedule your workouts; even better, sign up for a group race or join a team to play soccer, softball, or any other sport. Bonus: The team will likely have a lot of the equipment already, so you can skip buying your own!

 Dress Appropriately 

Serious athletes wear those nice fabrics for a reason: they are designed for optimal performance and recovery. But there are eco-alternatives, too: sneakers made with recycled rubber soles, tops and pants that combine soy and organic cotton blends, and coconut shells transformed into breathable fabrics. Look for companies with sustainable business practices, like Patagonia, REI, and Nau when you are in the market for some new workout gear!

Inspire Change In Others

If you’ve decided that joining the gym is the best way to go (at least for the winter) you can still encourage your local health club to make some green changes: restrict the use of towels, invest in energy-efficient machines, offer recycling bins for water bottles (or, even better, stop selling them altogether), and set up televisions to shut off when machines aren’t in use. Some gyms harness human power to reduce bills. Also, talk to your workout partner about switching indoor workouts for weekend hikes or bike rides; you’ll be able to get a great workout while making everyone more environmentally conscious!

Use these tips, and anything more, to go green when you exercise! Who knows – you might even find exercise a little more fun than before - and the environment will thank you!

The Truth About Exercise And Metabolism (Hard Science)

2010-06-01T15:50:00.000-07:00

Strength training, strength training, strength training...

You hear about it all the time these days.

You hear how it's great for your Metabolism.

You hear it's imperative for that beach body you're looking for this summer.

Well, what's the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:

http://carolinafamilyhealthcare.getprograde.com/strength-training-and-metabolism.html

Yours in health,

PS - Yes, in case you were wondering, their awesome new Prograde Metabolism IS in stock right now.

http://carolinafamilyhealthcare.getprograde.com/prograde-metabolism.html

“Tips You Need To Know About Hydration”

2010-05-27T07:03:00.000-07:00

Two-thirds of the weight of a healthy adult is made up of water; most people need 2-3 liters of fluid every single day to keep your body well-hydrated. This is roughly the amount of fluid you lose every day through excretion, breathing and sweating. Drinking regularly throughout the day is the best way to keep well-hydrated. This is because your body is unable to store extra water.

Don’t let your body get dehydrated; instead keep your body properly hydrated at all times. Water is involved in a huge number of important processes that go on all the time in the body such as transporting nutrients and oxygen, getting rid of waste, temperature regulation of the body, swallowing, digestion, movement of joints and the eye, transport of sound, and keeping the correct blood volume, pressure and respiration.

 Dehydration can put a strain on your body. For instance, as you get more dehydrated, your heart has to work significantly harder at pumping the “thicker” blood through your body. Dehydration affects the brain too! Things like decision making, reactions, concentration, skill delivery and general inaccuracies can all take a nose-dive from a lack of hydration. Whether it is a physical task or a mental challenge, dehydration can negatively affect your performance in a significant way.

If you feel thirsty, you are already dehydrated. Because of that, thirst is not the best indicator of your level of hydration. On the other hand, checking the color of your urine is a great indicator. Frequently passing large amounts of pale colored urine throughout the day means you are likely to be well-hydrated. Completely clear urine means you are probably too hydrated; similarly, dark-golden colored urine is a sign that you need to re-hydrate yourself, and quickly!

However, it is important to note that urine color can be affected by individual foods, some medicines and many vitamin supplements. Many B vitamins, for example, are bright yellow and are not stored in the body. Therefore, any excess in those vitamins are lost in the urine – deceptively turning urine a bright yellow color.

This article was written by Bobby DeMuro, the Founder and Chairman of FusionSouth. FusionSouth is the premier mobile fitness firm in Charlotte, specializing in personal training and sports conditioning. You can find out more about them here www.fusionsouth.com

"Ways Your Family Can Address Childhood Obesity"

2010-05-25T07:39:00.000-07:00

Hearing the childhood obesity diagnosis — or even a warning — is devastating for a parent. But there are many ways you can work toward reversing or preventing childhood obesity. In doing so, you’ll lower your child’s risk of serious health consequences. And it’s likely that your entire family will collectively benefit from the lifestyle changes you put in place.

Steps to Tackling Childhood Obesity 

Discuss your child’s needs with your doctor. Your doctor may refer you to a behavior-management or counseling program that addresses various and unique causes of childhood obesity. At home, take a three-point approach. Your child likely needs your help to improve their eating habits, activity level, and most likely their self-esteem.

•    Improve Eating Habits to Reduce Your Child’s Obesity Level
If your child is overweight or obese, a crash diet is the last thing you want to promote for weight loss. She needs an improved way of eating that she will consistently sustain for years to come. And as an aside, it will be easier for her and you if you apply changes to the entire family’s menu. Again, discuss your child’s specific needs with her doctor; you may receive a referral to a nutritionist or registered dietitian. In many cases depending on the child’s age and other things, children are advised not to lose weight, but rather to avoid gaining more weight as their height catches up to their body.

In general, move toward a diet that is lower in fat and empty calories (such as fast food, soda, chips, candy, etc.), and rich in fruits, vegetables, low-fat dairy products, lean meats, and whole grains. These offer much higher nutritional content per calorie than you find in fast food and junk food. Also beware of liquid calories. It’s easy to rack up an unhealthy, unnecessary number of calories by drinking them (in soda or juice, for example). Serve your child water and low-fat milk instead of juice and soda.

•    Increase Physical Activity to Control Your Child’s Obesity Level
From the preschool years and on into adulthood, we all need at least 60 minutes of moderate to vigorous physical activity every day. You don’t have to be alarmed, though — those 60 minutes don’t have to be consecutive! Short bursts of activity throughout the day still count toward the overall total.

 Of course, active play and exercise have benefits far beyond weight loss or maintenance, in both adults and children. Physical activity can reduce stress, boost the immune system, and strengthen the heart, lungs, muscles and bones.

Depending on your child’s age and interests, focus on the enjoyable aspects of exercise. Rather than working out at a fitness center, take your child to the park and play a new sport together. Run around, enjoy the weather, have fun, and be active at the same time!

•    Boost Your Child’s Self-Esteem
Kids who are overweight often have low self-esteem, and the two conditions can combine to form a vicious cycle. So as you help your child make physical changes through diet and activity, also strive to build his emotional and psychological health.

Stay positive throughout the ordeal and process. It might not be what you wanted, but it’s the situation that has presented itself to your family, and there is only one thing to do — improve. That only comes with optimism, hard work, and teamwork.

This article was written by Bobby DeMuro, the Founder and Chairman of FusionSouth. FusionSouth is the premier mobile fitness firm in Charlotte, specializing in personal training and sports conditioning. You can find out more about them here www.fusionsouth.com

1 Science Based Flat Belly Tip

2010-05-24T15:27:00.000-07:00

You're going to LOVE this article from my partners over at Prograde Nutrition.

It answers this question perfectly:

"I've heard that eating more frequently will increase my Metabolism and help me lose weight.

Is this true? Why?"

Discover the easy answer here: http://carolinafamilyhealthcare.getprograde.com/eating-frequency-and-metabolism.html

Yours in health,

Carolina Family Healthcare

PS - Also, Prograde Metabolism is now in stock! http://carolinafamilyhealthcare.getprograde.com/prograde-metabolism.html

4 Very Unusual Metabolism Boosters (Special Report)

2010-05-21T18:50:00.000-07:00

My partners over at Prograde Nutrition have just released an extraordinary special report. In fact, I’ll admit, I learned quite a bit from it.

I’ll bet you didn’t realize walking through your grocery store that these 4 items could send your metabolism soaring!

You could wait to read it, but your body will seriously thank your for it if you clicked over right now and devoured every word.

http://carolinafamilyhealthcare.getprograde.com/slimming-supermarket-secrets.html

Yours in health,
Carolina Family Healthcare

PS - One of the boosters is something you can put on toast. But it’s not what you think. Who knew?

http://carolinafamilyhealthcare.getprograde.com/slimming-supermarket-secrets.html

“Five Food Nightmares”

2010-05-20T15:46:00.000-07:00

There are plenty of bad foods out there. From restaurants, to grocery stores, to your own kitchen – plenty of silent killers prey on your body, immune system, ability to concentrate, and vital organs. So, where do we begin in eliminating them? Let’s go through five of the worst foods, ingredients, and substances that you can consume. Try to eliminate these from your diet — and notice the positive effects of it on your focus levels, athletic ability, sleep schedule, and beyond. Be Well!

Hydrogenated Fats 
These are mostly man-made fats used in bakery items and stick margarine. Studies have shown that it isn’t necessarily how much fat there is in your diet that causes problems, but rather the crucial question is what kind of fat — and hydrogenated fats are the worst. Avoid buying cookies, crackers, baked goods or anything else that has hydrogenated oil on the ingredient list. So far, hydrogenated fats don’t have to be listed on the nutrition panel as saturated fats do, but several notable health organizations are currently campaigning to change that.

Olestra 
Olestra is a fake fat, used to make non-fat potato chips and other snacks. You’d think, with all the bad rap fat has gotten, a non-fat fat would be great. But Olestra has been shown to bind with fat-soluble vitamins A, E, D and K and carotenoids — substances thought to keep the immune system healthy and prevent some cancers — and to eliminate them from your system. Proctor & Gamble, the company that produces olestra, has acknowledged the problem with vitamins A, E, D and K and is now fortifying Olestra with them. Olestra has also caused digestive upset in a significant portion of people, especially when they eat a lot of it. And, not surprisingly, it’s not just fat in the potato chips that causes problems for people; it’s the fact that these potato chips are displacing healthier foods, such as fruit, so Olestra is further perpetuating some significantly unhealthy habits. (As a side note, I cannot eat Olestra. I’ve tried potato chips in the past, and immediately get sick. What are some of your experiences with Olestra?)

Nitrates 
Many foods, specifically cured meats like bacon and hot dogs, use nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but it often converts to nitrite, which can form nitrosamines, a powerful cancer-causing chemical, in your body. Whenever possible, look for nitrate-free preserved meats. When you do eat foods containing nitrates, have a glass of orange juice at the same time (for instance, orange juice with your morning bacon). Vitamin C is known to inhibit the conversion to nitrosamines in your stomach.

 Alcohol 
This one item has created more problems than all the rest put together. Of course, it is possible to consume alcohol wisely and safely and enjoy it immensely, such as a fine glass of wine with a delicious dinner. But even if you exercise caution in no other area of your diet, this is the area where you should. You all know the statistics on alcohol consumption, liver failure, obesity problems, cognitive issues, and more — not to mention the potential societal hazards like drunk driving.

Soda 

Drinking soda is a poor way to get fluids. They are full of sugar or artificial sweeteners and often contain caffeine, artificial colors and scientifically-produced flavors. Substitute homemade soda by mixing sparkling water with fresh, 100 percent juice. The taste will be better than drinking “plain” water, and by using truly 100% juice, you avoid many of the dangerous chemicals otherwise found in soft drinks and discount juices.

Metabolism-Boosting Dietary Secrets

2010-05-19T15:35:00.000-07:00

I just finished a huge meal with my family today -- ham, yams, mashed potatoes, green bean casserole, and ice cream & cake as dessert...

Yeah, I know... how could a fitness professional like myself ever consider gorging on such a huge calorie-dense meal?

What if I told you that you can still eat your favorite foods while simultaneously shedding body fat like crazy... Yes, it's true... but only IF you understand how to manipulate a few KEY aspects of your diet.

Today I want to introduce you to a unique dietary trick that actually allows you to eat your favorite foods while simultaneously boosting your metabolism so that you can shed off body fat easier.

It involves a little bit of rotation of foods in your diet but is actually quite easy and fun to do once you get it right.

In fact, if you do this right, you'll actually boost your metabolism and make it easier to burn body fat.

Let me be clear about something... by using this unique method, you do NOT need to starve yourself, overly restrict your food intake, or try to live on nothing but chicken, broccoli, and
salad.

Remember, if you do this right, you can actually enjoy most of your favorite foods every week.

My friend and colleague Jon Benson came up with this unique dietary system with the help of Jan Hauser. I have to say that it's brilliant what they've come up with. See for yourself
below...

http://FavoriteFoodsDiet.com

Jon and Jan were both obese years ago. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods.

Not "once a week" either -- they INSIST you eat delicious food frequently and without guilt or worry.

>>> Even better, they never count a single calorie!

They get to eat pizza, burgers, ice cream, and more...and still drop the lbs!

This is not a pill, scam, or gimmick...this is science applied to the real world.

The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.

The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed bodyfat and feel good again.

Simple, right? Common sense!

You absolutely MUST HAVE a diet-plan you can live with for life.

And that's what this is.

Even better: through our special website below, you get this new System at half price for a limited time only:

http://FavoriteFoodsDiet.com

Enjoy!

Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

Do Superfoods Prevent Aging?

2010-05-18T15:08:00.000-07:00

It seems like everytime you go to the grocery store checkout you see another magazine article on the latest superfood. So when I got this update from my partners over at Prograde I knew I had to share it with you.

****

Just how “super” are these superfoods you hear about all the time now?

Are they all they’re cracked up to be?

Or are they just hype?

How many of them do you have to eat?

How often?

Can they really make you younger?

I explain it all right here: http://carolinafamilyhealthcare.getprograde.com/anti-aging-care.html

Yours in health,

Jayson Hunter, RD, CSCS

PS - Don’t forget, your chance to save 20% on Prograde Longevity ends TONIGHT at 11:59pm EST, so hurry and get your order in now.

http://carolinafamilyhealthcare.getprograde.com/anti-aging-care.html

(Just click that little link and scroll to the bottom of the page for the coupon.)

The Evil Supplement Industry

2010-05-18T13:44:00.000-07:00

As you probably already know, the supplement industry is filled with phonies. They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!

And for awhile now I’ve been telling you about Prograde Nutrition. They are the real deal. In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products.

What other company does that?

Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.

See for yourself here: Prograde Nutrition Video

Yours in health,
Carolina Family Healthcare

PS - I don’t know of any supplement company - other than Prograde Nutrition - that would have the guts to do this. And I’m sure their competitors aren’t too happy about it!

PPS – I am a Prograde Nutrition partner

3 Fruits and Veggies Tips (Important)

2010-05-13T13:12:00.000-07:00

It’s recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don’t know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It’s not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy ‘em pre-chopped

Look, I can be lazy, too ;-) There’s nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It’s much better for you than not eating them.

2) Carry ‘em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It’s that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)
http://carolinafamilyhealthcare.getprograde.com/vgf25-free-trial.html

I hope you have an awesome weekend. Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Yours in health,

Carolina Family Healthcare

PS - You can see all the natural ingredients they use to make VGF 25+ at http://carolinafamilyhealthcare.getprograde.com/vgf25-free-trial.html

Your Cooking Oils - Healthy vs Unhealthy (the truth may surprise you!)

2010-05-11T10:04:00.000-07:00

Some of these oils are healthy and some are VERY unhealthy -- soybean oil, olive oil, coconut oil, corn oil, etc... Let's take a closer look.
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Today, I wanted to give you my take on a confusing subject to most people:
...why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.

Here's the deal...
A lot of people seem to think that anything labeled as "vegetable oil" is good for you. NOT A SHOT!
Most of what is labeled as "vegetable oil" is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents)... sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.
In most instances, almost all of these processed oils are NOT HEALTHY for you.

If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils... aka - trans fats!).
You may have even bought some of these oils for your own cooking or baking at home.
The problem with soybean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other similar oils is that they are mostly composed of polyunsaturated fats which leaves them prone to oxidation and free radical production when exposed to heat and light.

Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems such as heart disease, diabetes, and other degenerative diseases.

Note: It's ok if a polyunsaturated fat isn't processed such as in whole foods like various nuts and seeds... In that case it's not inflammatory, and is a great source of healthy polyunsaturated fats for you. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates. Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds

However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).

Here's the actual order of stability of a type of fat under heat and light (from least stable to most stable):
1. polyunsaturated
2. monounsaturated
3. saturated

Here's something that mainstream health professionals will never tell you...

Saturated fats are actually the healthiest oils to cook with!

Why? Because they are much more stable and less inflammatory than polyunsaturated oils.

This is why tropical oils such as palm and coconut oils are best for cooking... they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.

That's also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk... because most health professionals don't truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you... when in fact, they are actually neutral in most instances... and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people's diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system. Lauric acid is even being studied currently in medical studies for controlling contagious diseases.
To summarize... your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil. Olive oil (extra virgin preferably) is ok for lower cooking temps as it's mostly monounsaturated, so moderately stable. The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.

My choices for top healthy cooking oils that I use:
•    Virgin Coconut Oil
•    Extra Virgin Olive Oil
•    Real Butter (grass fed if possible)

Of course, with all of that said... we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is ok and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.

Also, please don't be fooled by deceptive marketing claiming that canola oil is healthy for you -- it's NOT!

Here's a related article about good trans fats vs. bad trans fats that I did previously (an eye opener to most people)...

Mike Geary
Certified Nutrition Specialist

The Last Cook Book You Will Ever Need!

2010-05-10T08:29:00.000-07:00

197 Healthy and Delicious Fat Burning Recipes – For just $4.95?

Easy-to-make healthy recipes in just minutes!

Does NOT require exotic ingredients that are impossible to find for your healthy eating

Delicious easy healthy recipes that make healthy eating enjoyable

Each healthy recipe serves 3-4 people

Promotes healthy eating plans with weight loss recipes

No more bland and boring meals or foods to eat to lose weight!

And All For just $4.95!

Plus an audio interview with world renowned Registered Dietitian Jayson Hunter. Jayson's interview is jam-packed with how to eat healthy using the top foods that you should have in your kitchen at all times when eating to lose weight. This is an in-depth interview that goes into what needs to be in your pantry, refrigerator and freezer for healthy diet eating and healthy eating plans.

Why is this just $4.95? Well, here at Prograde we believe in over delivering to our customers day in day out. And whether you're already a Prograde customer or not, with this easy healthy recipes cookbook we simply just wanted to give you a phenomenal deal on what will prove to be an equally phenomenal resource for you. Because hey, we're Prograde, and that's just what we do Just click the add to cart button when you click the title link and you'll be downloading this healthy eating ebook containing all 197 easy healthy recipes and the How To Eat Healthy Using These Top Foods Audio Interview in seconds.

This is a downloadable product. Nothing will be shipped to you.

Place your order toll free today!

1-888-9GETPRO (1-888-943-8776)

Mon-Fri 9am-7pm EST

A Common Healthy Weight Loss Complaint

2010-05-08T16:00:00.000-07:00

If it were easy everyone would be walking around with a lean, sexy body.
But hey, it's not in this world we live in today. Believe me, I understand all too well that there's temptation around every corner.

Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza...
And I know it tastes good. And I know when you get stressed your body craves it even more.
That's why you have to have a plan. You have to know what you're going to do to avoid those temptations. You have to plan your meals in advance.

Again, if this were easy everyone would be thin and in great shape. But they're not.
The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.

The second is to understand that it's not going to be miserable. In fact, it's going to be a LOT of fun.
When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.
How is that miserable?

And when you start eating healthier the same thing happens. It really, really is true: you are what you eat.
Now, take a second and really think about that.

What you are putting in your mouth is what your body is using to regenerate itself with all the time.
If you're eating crappy food...

Get the picture ;-)

But don't worry, I've got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.

My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It's only $4.95 and I highly recommend it to make healthy weight loss much easier on you.

http://carolinafamilyhealthcare.getprograde.com/197-healthy-recipes.html

Yours in health,
Carolina Family Healthcare

PS - Again, if you've been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.
http://carolinafamilyhealthcare.getprograde.com/197-healthy-recipes.html

A Fitness Quickie

2010-05-07T14:22:00.000-07:00

Whenever I tell people this simple rule for eating healthy, they are always shocked by it's simplicity, and that they never thought of it like this before.

First, we need to come to the realization that food science and marketing in recent decades has crowded all of the REAL food out of our grocery stores to the point that at LEAST 90% of everything in a modern-day grocery store is NOT true food anymore...

The so-called "food" that lines our grocery store shelves nowadays is better termed -- "Edible Food-Like Substances", as the highly respected nutrition journalist Michael Pollan calls it.

I absolutely love that term and think it is SO very true!

Our food supply has become so overly processed, that it's not uncommon for a simple snack food to contain a list of 20-30 ingredients of additives, chemicals, flavorings, colorings, high fructose corn syrup, MSG, artificial sweeteners, and more.

However, it CAN be easy to avoid ALL of this junk by following my 1 simple rule of eating healthy... and that is:

>> Eat only foods that are 1 ingredient.

Drop dead simple!

This means sticking almost solely to these:
eggs, fruits, veggies, nuts, seeds, berries, and meats (only meats raised in a healthy manner)

For example, almost everything I ate today was 1 ingredient, although perhaps mixed together:
*eggs with veggies for breakfast
*snacked on fruit, berries, and nuts all afternoon
*home-made guacamole (made fresh with all single ingredients) and veggie sticks
*cooked mixed veggies, side salad, and grass-fed bison steaks for dinner

Now THIS is fat-burning nutrition made easy!

Pretty simple stuff, and all made from single ingredients instead of processed food packages with 30 ingredients or more.

Do I eat like this 100% of the time... admittedly no... BUT, if you can stick to this 1-ingredient rule at least 90% of the time, it is actually VERY simple to get as lean as you want!

A 2nd simple rule:
If your great grandparents 100 years ago wouldn't have recognized the food you're eating, don't eat it!

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

http://www.AvalancheSkiTraining.com

Disturbing Fact You Might Not Like

2010-05-06T11:10:00.000-07:00

Fitness pros get a bad rap at times. And hey, sometimes it’s well deserved. It’s unfortunate, but there are still way too many “meat head” trainers who are more interested in looking at themselves in a mirror than they are in their own clients.

But we also take heat at times for being too interested in looks and appearance than health and wellness.

Well, I’m going to fill you in on a little secret. We’ve tried to market our businesses by educating people about the health benefits of proper nutrition and exercise. We’d love for people to care more about their health than how they look.

Unfortunately, and this holds true for the vast majority of people, they only care about their health once they’ve lost it.

Think about that for a little bit.

I can tell you right now the unscrupulous marketers online are making a FORTUNE promoting these Acai Berry pills right now. And they are able to do that because they are promoting it as weight loss and not the real benefit of Acai Berry.

It is the “magic pill” of the day. If you’ve been paying attention to the weight loss market you’ll know it used to be Hoodia.

Now, you might not like it, but I’m not going to be the one to lie to you. I’m not going to be the one to tell you take this little pill and watch the weight fall off. Acai Berry is a heck of an antioxidant that can help your body fight the aging process and help boost your immune system, but it’s not going to flush the excess pounds off your belly, butt, hips and thighs. Sorry.

Now my friends at http://carolinafamilyhealthcare.getprograde.com have an amazing product that includes Acai Berry as one of its main ingredients. But unlike the Grade A scumbags out there lying to you, they only promote their product for what it is; a very powerful Antioxidant formula to help boost your health.

So if your health is of interest to you then definitely check out http://carolinafamilyhealthcare.getprograde.com/ longevity

Sorry if this ticks you off. I’m here to shed light on the truth for you. It’s up to YOU to decide whether or not your health is more valuable to you than your appearance.

Yours in health,

Carolina Family Healthcare

PS - Again, if you value your health and want help with the aging process I can’t recommend http://carolinafamilyhealthcare.getprograde.com/ longevity to you enough.

PPS – I am a Prograde Nutrition partner

Amazing Benefits of Krill Oil

2010-05-03T14:34:00.000-07:00

There are all sorts of crummy supplements on the market you don’t need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy. And then, there are some products that are just flat out awesome for you.

Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don’t know if I can be any more blunt about it.

Besides the fact Krill Oil doesn’t cause “fish burps” like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil may also:
1) Help protect your heart
2) Improve your memory
3) Strengthen your immune system
4) Minimize the damage caused by free radicals
5) Reduce joint pain and PMS symptoms
6) Aid the fat loss process

I’m telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely - Prograde Nutrition.Their EFA Icon is the best Krill Oil product on the market, as far as I’m concerned.

Yours in health,
Carolina Family Healthcare

PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It’s an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition’s EFA Icon

PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You’ll find them at the bottom of the page.

PPPS – I am a Prograde Nutrition partner

2 Little Known Fat Burning Facts

2010-04-27T20:12:00.000-07:00

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?
Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"

Now THAT is the right question.

You see, Protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef...
But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them. If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now. My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering
- Is naturally sweetened with Stevia
- Contains 5.3 grams of branch chained amino acids per serving
- Mixes instantly with just a spoon
- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein (hyperlink to http://carolinafamilyhealthcare.getprograde.com/protein-powder.html) to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible. Now that it’s here, I can’t recommend it highly enough.

Yours in health,

Carolina Family Healthcare

PS - Prograde Protein (hyperlink to http://carolinafamilyhealthcare.getprograde.com/protein-powder.html) is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.
PPS - I am a Prograde Nutrition partner

The Most Critical Part Of Your Workout

2010-04-26T10:13:00.000-07:00

Ok, so you’re working your butt off. You’re sweating. You’re hustling. You’re getting that exercise “high.” Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That’s great!
It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it’s just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it’s a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a “sports drink” after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here’s two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

http://carolinafamilyhealthcare.getprograde.com

Yours in health,
Carolina Family Healthcare

PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.

http://carolinafamilyhealthcare.getprograde.com

PPS – I am a Prograde Nutrition partner

Meet Mitchell Hibbard with Carolina Family Healthcare

2010-04-20T06:34:00.000-07:00

Two convenient locations:

Ballantyne
11220 Elm Lane • Suite 102 • Charlotte NC 28277

Weddington
1932 Weddington Road • Weddington NC 28104

704.847.4000

Chosing Your Family Doctor

2010-04-19T16:52:00.000-07:00

www.carolinafamilyhealthcare.com

Introduction to Carolina Family Healthcare video

2010-04-18T19:11:00.000-07:00

WELLSOURCE - The WIN-WIN Wellness Solution

2010-04-12T15:12:00.000-07:00

Successful wellness programs are proven to lower healthcare costs, increase productivity, and decrease illness and injury. Healthy people feel better and live longer. Improve the world by improving the health of your community.

The Energy and Weight Loss Connection Nobody Talks About

2010-03-23T09:08:00.000-07:00

People always wonder why they lack energy or why they cannot lose weight.   Well one large reason is it depends on how much ATP (adenosine tri-phosphate) your mitochondria (our own power generators) create. ATP is the universal fuel in the body and the common currency of all biological energy. ATP allows us to move our muscles and provide the required energy for our organs. We also need it to fuel the ion pumps in our cell membranes since they alone consume as much energy as all other bodily processes combined.
All this can affect your healthy weight loss since you may not have the energy to commit 100% to your exercise for caloric burning workouts.
So what influences how much ATP your mitochondria create? Your genetics, your exercise level, your nutritional status, your surroundings of electro smog, or an endocrine problem. Of course you can’t change your genetics, but you dictate and control your exercise, your nutritional status, and how you control your electromagnetic surroundings.

So let’s talk about your mitochondria. As you age, the number of mitochondria in your cells decreases in efficiency by about 5-8 percent every ten years. That explains why you have less energy the older you get.   Two ways to reverse this is by 1) exercise and 2) by accurate pulsating electro-magnetic fields such as through the MRS 2000+.   Those who exercise or use the MRS 2000+ have more mitochondria, which mean more potential for energy and the ability to burn more calories for healthy weight loss.
Another factor that contributes to low ATP production is oxidative damage to the mitochondria. A deficiency of antioxidants increases this rate of oxidative damage to the mitochondria.   Again your nutritional status and exercise contributes to this.
Due to changes in our food intake, eating patterns, and food production methods, many people are eating low iodine rich foods. This correlates to an under functioning thyroid gland. Those who suffer from this have a 60 percent reduction in ATP production.
Make a resolution right now to make sure you are providing the best opportunity for your body to produce ATP and optimize your body to assist with healthy weight loss.

References:

Short KR, Bigelow ML, Kahl J, et al. Decline in skeletal muscle mitochondrial function with aging in humans. Proc Natl Acad Sci USA. 2005; 102: 5618-5623
Carmichael, J. Magnetic resonance stimulation, using the field to maximize your health. 2009; 52-55

Mesnhikova EF, Ritov VB, Fairfull L, et al. Effects of exercise on mitochondrial content and function in aging human skeletal muscle. J Gerontol: Bio Sci 2006; 61:534-540

Wei YH, Lee HC. Oxidative stress, mitochondrial DNA mutation, and impairment of antioxidant enzymes in aging. Exp Biol Med (Maywood). 2002; 227:671-82

Disclaimer:This information is not intended to replace health care advice of a physician. No statements made herein are intended to diagnose or treat human illness. If you have pain, fatigue, discomfort or any disease, please see your doctor. Though pulsed electromagnetic field therapy devices have been evaluated and given 510(k) clearance by FDA, the MRS 2000 has not been evaluated by this organization.

BHRT (bioidentical hormone replacement therapy)

2010-03-02T20:30:00.000-08:00

When I was asked about BHRT (bioidentical hormone replacement therapy) six years ago I couldn't tell you a thing about it! When I was in school you learned to replace estrogen in postmenopausal women and women who had their uterus removed, now, six years later I have a story to tell! I have been on a journey discovering the extensive benefits that "natural hormones" can provide to teens, women, and even men. I have seen baron women become pregnant, hostile women settle back into a life of happiness, and men earn their energy and sex drive back. When I was first presented with the idea of BHRT I simply dismissed the possibilities due to the many colleagues that tried to discredit it's relevance. Today I have seen first hand the lives transformed and am thrilled to have the opportunity to work with families to restore a hormone balance.

I look forward to meeting you and treating your hormone imbalances.

Sincerely,

Kristen Spratt, MSN, FNP, BC

Carolina Family Healthcare

Important messaging and strategy topics that everyone should consider in depth about Diabetes

2010-02-16T19:43:00.000-08:00

1) Do your primary care physicians know that there are studies that have proven that diabetes can be prevented?   Do you know what the range in efficacy is for interventions like lifestyle or metformin? Do you know how large these studies were and when they were conducted and how long patient follow up occurred?

a. Primary care physicians are going to have to own diabetes and diabetes prevention, and we have the opportunity to help educate them on these subjects. No one else is doing it.

     i. Did you know that there are only about 5,000 endocrinologists in the US, and 1,500 of them do not provide clinical care? Also, 1/3 of them are over the age of 60, nearing retirement, and the ranks are not being refilled (see http://www.endo-society.org/media/press/2008/Endocrinology-Workforce-Shortage-Represents.cfm). Finally, most of these endocrinologists are NOT primarily focused on or interested in diabetes care, most are biased towards hormonal disorders.

     ii. Did you know that 90% of all diabetics are managed by PCPs? Did you know that 99.5% of all pre-diabetics are managed by PCPs?

b. Thus, my point: the diabetes epidemic is growing uncontested. There is no reliable “channel” for prevention or even management of diabetes outside of primary care. Primary care must OWN primary prevention of this disease state.

c. And to that point, there is no other physician group whose primary purpose is the assessment of risk and the prevention of disease. We offer the first in a line of “advanced risk assessment” tools that primary care physicians can use to identify those individuals most vulnerable to chronic disease states. We offer them a path towards early intervention, helping to arrest the progression of disease while there is still time – while there is still an option to do so effectively. We can help them to pre-empt this disease.

d. We need to help educate these physicians on the data, the studies that demonstrate that prevention of diabetes is achievable, and what can be done to make it happen.

2) Did you know that there is NO PRIMARY PREVENTION GUIDELINE for type 2 diabetes? With no guideline, what are primary care physicians referencing to determine “what to do” with a high-risk patient?

a. This is a complex answer that we must reduce to a “simple standard” for diabetes prevention. The simple standard for high-risk individuals should include 4 evidence-based therapies:

    i. Aggressively engage patients to improve lifestyle choices:

        1. Improving diet

        2. Improving nutrition

        3. Increasing exercise

ii. If diagnosed with hypertension, aggressively manage blood pressure to 140/90 and consider 130/80 if additional risk factors are present

iii. If diagnosed with dyslipidemia, aggressively manage LDL to <130 mg/dL, HDL to >40, and non-HDL cholesterol to <160 mg/dL

iv. Consider ASA therapy if cardiovascular risk factors warrant its use

b. Importantly, treatments for blood pressure, cholesterol, and hypercoaguability are recommended by national guidelines if a patient presents with hypertension, dyslipidemia, or recognized cardiovascular risk factors, respectively.

c. Thus, the opportunity that PreDx DRS offers is to identify those patients who are highly vulnerable to diabetes and associated cardiovascular disease (patients with HIGH PreDx Scores) and to ensure that each patient is treated aggressively with lifestyle intervention and indicated therapies in order to help reduce the risk for diabetes and cardiovascular events.

d. Remember that, nationally, less than 10% of diabetics are treated to evidence-based guidelines with indicated therapies. Thus, we must assume that it is no better among pre-diabetics, and we should not assume that all patients at risk according to PreDx are receiving appropriate, indicated medications like lifestyle interventions, antihypertensives, or statins.

e. PreDx DRS is an “alarm bell” that should help physicians to “STOP, REASSESS, and OPTIMIZE”. Every high PreDx Score needs a fresh assessment to determine if, in light of the new PreDx DRS MOD/HIGH-HIGH result, the patient warrants any of the therapies listed above for hypertension or dyslipidemia – or – just as importantly – if they need to be managed more aggressively towards target levels for BP or lipids.

3) Remember the basic messaging:

a. Diabetes is preventable, but 80-90% of patients seen by an IM are eligible for prevention based on common risk factors, and they are overwhelmed with this population.

b. We must identify those individuals who are most likely to convert to diabetes, and focus our preventive efforts and therapies.

c. PreDx DRS leverages technology that didn’t exist 10 years ago, allowing us to establish “pattern recognition” for progressing diabetes.

d. With this new information, physicians can identify patients with up to a 1,600% increased risk of developing diabetes within 5 years.

e. The biomarkers represent inflammation, glucose metabolism, and adipocyte function, and provide results that are superior to every other method of risk assessment except OGTT (we are equivalent to OGTT, the gold standard that is rarely used in primary care).

f. PreDx DRS also captures cardiovascular risk, as patients with HIGH scores are also significantly more likely to experience heart attack or other cardiovascular events within 5 years.

g. By establishing diabetes risk, and risk of associated cardiovascular events, we believe that PreDx DRS is identifying the 10% of patients that drive 70% of future medical costs.

h. We are enabling early intervention with lifestyle changes and appropriate pharmaceuticals, which have both been proven to reduce the incidence of diabetes in large, prospective studies.

i. Ultimately, we are helping to shape personalized medicine in a way that helps prevent the country’s most common disease.

Carolina Family Healthcare Website

2010-02-10T20:51:00.000-08:00

Here is my new site! I'm excited to introduce the many services that it will offer. The Patient Portal is a convenience that you need to take advantage of. In the convenience of your home you can schedule appointments, check test results, request refills, update personal information & many other exciting features.

The website also explains the MRS 2000 and all its components. This device is amazing! Just take a look at the testimonials.

Also there is a link to the many different social media sites that Carolina Family Healthcare is apart of. There is Twitter, Blogger, Linked-In & Facebook and soon to have YouTube!

If you have any questions please do not hesitate to call or contact us through the many different social media sites.

Tethys looks at a series of biomarkers in the blood to determine the likelihood that someone will develop type 2 diabetes within five years.

2010-02-08T11:48:00.000-08:00

http://www.tethysbio.com/news_article.html?id=27

Unlike the genetic make-up of a patient, which doesn't change, Urdea says the information provided by the PreDx test offers insight into biological changes that can signal the onset of diabetes before it happens. This ability gives doctors a way to identify high-risk patients in time so that lifestyle changes and drug therapies can be used to prevent development of the disease.

Edward Kersh, chief of cardiology at St. Luke's Hospital in San Francisco, began using the test in June. When the PreDx test shows a patient to be at high risk for developing diabetes, he says he refers them to the hospital's diabetes clinic for education and to help alter their lifestyles. Traditionally, though, he says getting patients to alter their lifestyle is a challenge — only about 10 percent do so over the long term. Though it's too early to tell, he thinks the PreDx test results will prove to be powerful motivators. "When the patient sees it in black and white on a piece of paper and reads it, they say, 'You mean I'm going to have diabetes in five years? What can I do about it?'" says Kersh. "You can X, Y, and Z, lose weight, exercise more.' They become very motivated to do it."

The PreDx Diabetes Risk Score - Know the risk - Help prevent the progression.

2010-01-28T10:05:00.000-08:00

http://www.predxdiabetes.com/

The PreDx Diabetes Risk Score (DRS) is a first-of-its-kind predictive blood test that measures multiple biomarkers linked to critical biological pathways implicated in the development of diabetes. The PreDx DRS reclassifies a vast “at-risk” diabetes population (currently 57 million) into more clearly differentiated risk categories, and identifies those individuals at highest risk of developing diabetes within the next 5 years.

Combining ease-of-use with enhanced risk stratification, the PreDx Diabetes Risk Score provides new information that can help guide the development of optimal diabetes prevention plans targeted to individuals at highest risk of converting to diabetes within 5 years. As such, it is a valuable new tool for clinicians striving to address the escalating diabetes epidemic within their own practices.

For more information please visit www.tethysbio.com