info@TheHealthInfoStore.com

Temperatures are falling , and its the time of year many of us tend to hibernate inside our homes!!!  WHY ??  I ask .. hibernating is for bears or Hedgehogs…. As humans it’s important we continue to stay active through all four seasons.

YES its cold and dark in our waking hours over the Winter months but that’s all the more reason to get out and about and do some exercise.

There are LOTS of exercise options to choose from regardless of what the outdoor temp is. Depending on your location and preferences, you can choose to workout inside or outside.

 All that is required for Winter workouts is some planning . If you prefer to workout outside, keep the following tips in mind.

Get warm first. A proper warm-up is critical as usual and more so when your body temp is lower than usual. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up before you get started.

• Insulate your body. ( see the products at the base of this blog below that are sure to assist ) The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant and if you should choose head wear then don’t forget your ears you can keep them covered if you choose – ( see the fleece ear warmers below they are great! )


 

•  No sweat. Don’t assume that you have to sweat in order to get a good workout. Monitor your work out  intensity through a heart rate monitor or the Rating of Perceived Exertion to ensure your body doesn’t sweat too much as  you should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled.. use this monitor or one like it ..
   

 

• Don’t strip when you get inside. You may be tempted to immediately remove your layers when returning inside,but don’t … just allow your body time to adjust… as you would allow your heart rate in a warm down to bring itself back to resting , allow your body thermo-genics to return to normal.  Post exercise hypothermia is possible in extreme conditions so be careful. This happens when your body rapidly loses its heating stores.
•   Drink up. As usual with any exercise at any time of the year STAY HYDRATED , even though you might not feel as thirsty.
• Lighten up. Try to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.  ( use this jacket or one like it )

 

If the thought of getting outside to exercise when its cold makes you shiver why not  choose one of the many indoor workout options. Below are just a few of the many choices.

•  Walk at an indoor location, round the shops for example . or  join a walking group. This will help you stay motivated as you are accountable to someone other than yourself.!!  always good to have support or a training partner to share the ups ( and downs ) with !

 Join a health club. or Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope.  Try these or products like them.  

• CLIMB the staris and say NO to the lift ! If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs and for a very intense and efficient workout you could run up and down them…
•  Swimming !  Swimming, water aerobics, or even just walking or running laps in the water is very very effective for toning and weight loss… You could use these products to make this an enjoyable water sport –

STATE OF MIND –

There are many things in life that we consider are beyond our control.  However, learning how to change the State of Mind is possibly the most effective way to enable ourselves to at least control how we feel day to day. To be able to change one’s state of mind is an asset that we can ALL learn and develop our inner selves.

Click on this link  http://www.potentialunlimited.co.uk/school.html and take a look a the NEW – eBOOK by Valerie Hardware.

Valerie one of the most highly respected people among the Councellors and Mediums I know …Valeries book …. “Seven Essential Keys to Psychic Development”…is an easy to follow short lesson with audio CDs to assist you in learning the Seven Key ways to assist a more positive state of mind.

  Just Click here and follow the link to the EBook “Seven Essential Keys to Psychic Development”.

Temperatures are falling , and its the time of year many of us tend to hibernate inside our homes!!!  WHY ??  I ask .. hibernating is for bears or Hedgehogs…. As humans it’s important we continue to stay active through all four seasons.

YES its cold and dark in our waking hours over the Winter months but that’s all the more reason to get out and about and do some exercise.

There are LOTS of exercise options to choose from regardless of what the outdoor temp is. Depending on your location and preferences, you can choose to workout inside or outside.

 All that is required for Winter workouts is some planning . If you prefer to workout outside, keep the following tips in mind.

Get warm first. A proper warm-up is critical as usual and more so when your body temp is lower than usual. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up before you get started.

• Insulate your body. ( see the products at the base of this blog below that are sure to assist ) The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant and if you should choose head wear then don’t forget your ears you can keep them covered if you choose – ( see the fleece ear warmers below they are great! )

 

•  No sweat. Don’t assume that you have to sweat in order to get a good workout. Monitor your work out  intensity through a heart rate monitor or the Rating of Perceived Exertion to ensure your body doesn’t sweat too much as  you should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled.. use this monitor or one like it ..
   
  

 

• Don’t strip when you get inside. You may be tempted to immediately remove your layers when returning inside,but don’t … just allow your body time to adjust… as you would allow your heart rate in a warm down to bring itself back to resting , allow your body thermo-genics to return to normal.  Post exercise hypothermia is possible in extreme conditions so be careful. This happens when your body rapidly loses its heating stores.
•   Drink up. As usual with any exercise at any time of the year STAY HYDRATED , even though you might not feel as thirsty.
• Lighten up. Try to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.  ( use this jacket or one like it )

If the thought of getting outside to exercise when its cold makes you shiver why not  choose one of the many indoor workout options. Below are just a few of the many choices.

•  Walk at an indoor location, round the shops for example . or  join a walking group. This will help you stay motivated as you are accountable to someone other than yourself.!!  always good to have support or a training partner to share the ups ( and downs ) with !

 Join a health club. or Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope.  Try these or products like them.  

• CLIMB the staris and say NO to the lift ! If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs and for a very intense and efficient workout you could run up and down them…
•  Swimming !  Swimming, water aerobics, or even just walking or running laps in the water is very very effective for toning and weight loss… You could use these products to make this an enjoyable water sport –

Diet and Weight Loss Those Last 10Lbs – Part one…

Unit of Weight	Approximate Calories	Approximate Kilojoules
Pound	3,500	14,644
Kilogram	7,716	32,284

We have all tried and tried and tried to shift an amount of weight in our life times and from my experience it is more difficult if we do not understand a few of the fundamentals about body fat AND OUR OWN BODY’S relationship with the effects of the food we eat.. ( refer to the last blog that highlights the facts about our body’s relationship with food and diet tips)

Here are some facts for you

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3,500

It’s easy to see that a calorie cut /deficit of 1000 calories at any one time would mean that you’d lose approximately two pounds per week.!!!!  FAB I hear you say as that’s a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy and can be maintained as a loss more easily with out regain.

 We must also be aware that losing weight too quickly has other disadvantages, too, and we’ll be discussing this in part two ….

Body Fat  v  Nutritional Fat

As you will learn in the second part of my blog “THOSE LAST 10LBS “  Calories in Protein, Fat and Carbohydrates ARE all different !!, it is commonly said that a gram of fat contains 9 calories. However  there are 454 grams in a pound, and 9 x 454 = 4086 calories does not equate to 3500.

Here’s why - That thing called  BODY FAT , or adipose tissue, contains other substances as well as fat ..including protein, connective tissue, and, of cause water…. The dietary fat referred to in the nutritional analysis of food is pure.

Looking at it another way, 3,500 / 454 = 7.7 calories. SO…  a gram of body fat contains only 7.7 calories versus the 9 calories found in pure fat. It’s easy to see that there should be a difference when you consider that body fat contains water, which has no calories. So you can relax and read on to ensure you have the knowledge that will help you GET RID OF THAT WEIGHT LONG TERM!!

SO – NOTE … Because of the differences in the two types of fat, it is appropriate to use the 3500 calories per pound figure when discussing fat “burned” by activity, and the 9 calories per gram figure when discussing the nutritional content of food…

The above will help you get the most from PART TWO of my blog -

If you would like to see this detail before it is posted JUST  fill in the box over on the right with you email address and I will ensure you receive a first look at this detail that will ensure your weight loss is managed in way that will leave you with a long term fit and healthy body !! AND stay updated with all my new blog information before it is posted along with the FREE product trial introductions as they come in… ITS ALL FREE so go ahead and fill in the box over on your right … I will get back to you !!

The DIET - or ‘what we eat’ and how much of an understanding we have of how it effects us , is built upon the recognition that each food has its own glycemic index ( A measure of how a food influences blood sugar consumption.)

Foods with lower glycemic index – result in lower postprandial (after eating) blood sugar levels. Such foods are found in a diet that include beans, green peas, whole grain products and low-fat dairy products.

This diet abbreviated HFC - (high-fiber, high-complex carbohydrate diet) and is adequate in protein, vitamins and minerals. Those individuals who are wheat or corn allergic may have a more difficult time with this way of eating /diet due to the high grain composition of the diet. In these cases management may be better achieved by use of foods containing  high protein as a replacement. We cover this all in the e-book that is available to you FREE once you fill in the box opposite with your contact email address.. OR Click HERE

 We must remember that we are all DIFFERENT and depending on our own chemical make up we react to foods in our own way .

Individualised treatment is essential for a healthy diet and especially those with special needs where diet is concerned …diabetics for example ,  with specific metabolic complications associated with  Diabetes certain other important factors should be considered . A physician and a dietitian should be consulted in order to adjust meal patterns to the patient’s needs and lifestyle while maintaining dietary modifications.

INFLUENCES  on Blood Sugar Diet ,  Insulin, and Exercise, influence blood sugar concentration, these three factors must be taken into consideration when treating diabetes.

Insulin:

Insulin determines the time of day when food intake is most critical.

Exercise:

Physical activity promotes a more rapid absorption of glucose in the muscles which tends to decrease blood glucose. This reduces the need for insulin and increases food requirements.

If you have an active lifestyle, go to the gym regularly / run etc then a planned snack should be included in the meal plan to provide for extra activity, following these guidelines ( again more detail on how this can be accuratley presented – BMI related for example do fill in your details for the free info and an e book will follow):

For each hour of moderate activity, 10 to 15 grams carbohydrates and 15 grams protein should be consumed.

For each hour of strenuous activity, 20 to 30 grams carbohydrates and 15 grams protein should be consumed.

Food:

Meal and snack timing is essential for persons with diabetes, particularly those receiving insulin or oral hypoglycemic agents.

Considerations include the number, time, and spacing of meals, with the primary objective being the prevention of hypoglycemia by supplying sufficient available glucose. For this reason, the individual’s food intake is usually divided into three meals (four to five hours apart) and one to three daily snacks.

SAMPLE  MENU  FOR  ONE DAY

Breakfast

1/2 cup orange juice 2 tablespoons raisins 2 slices whole wheat bread (toasted)

1/2 cup cooked oatmeal 1 cup skim milk

Lunch

1/2 cup apple juice 2 slices whole wheat bread, sliced lettuce and tomato for sandwich 1/2 cup steamed carrots

3 ounces sliced turkey breast 1 apple 1 cup skim milk 1/3 cup cooked corn

Afternoon Snack

• 1 cup popcorn (no butter)
• 1 apple

Dinner

1/2 cup grapefruit juice 1 cup brown rice 1 teaspoon margarine or butter 2 teaspoons oil and vinegar dressing 1/2 cup skim milk 1 cup salad: romaine or Boston lettuce, sliced carrots, cucumbers, mushrooms, green pepper, celery

4 ounces broiled halibut 1 cup steamed broccoli 2 slices whole wheat bread 1 banana

Evening Snack

1/2 cup skim milk 1 tablespoon peanut butter 1 small apple

6 rye wafers 1 small pear

Nutrient Content

Calories: 2400 Carbohydrate: 65% Cholesterol: 200 mg

Protein: 15% Fat: 20% Fiber: 17 g

 

FOOD EXCHANGE MENU

The number of food exchange list units shown apply to a 2,400 calorie Carbohydrate Intolerance Diet. The calorie levels and number of food exchange list units are provided only as examples; it should not be assumed that they apply to all diabetics.

Bread and Cereal Exchange List:

12 servings per day

Recommended:

Whole wheat bread Potatoes Beans (dried) Lentils

Cereals Sweet potato Green peas

Avoid:

• Refined, fiber-free breads and cereals
• Sugar-coated cereals
• Baked goods containing large amounts of fats and sugar such as doughnuts and sweet rolls

Fat Exchange List:

7 servings per day

Recommended: Polyunsaturated salad oils such as:

• Corn oil
• Safflower oil

Avoid: Saturated fats such as:

Lard Coconut oil

Saturated oils Butter

Fruit Exchange List:

9 servings per day

Recommended:

• Fresh or frozen fruits or juices

Avoid: Canned fruits (with syrup sweeteners)

Meat and Meat Substitute Exchange List:

7 servings per day

Recommended:

Lean meats Fish Eggs Low fat cheeses such as

Poultry Shellfish Mozzarella Cottage cheese

Avoid:

• Sausages
• Luncheon meats
• Fatty cheeses such as cream cheese

Milk Exchange List:

3 servings per day

Recommended:

Skim milk Buttermilk made from skim milk or milk (2% fat)

Milk (2% fat) Yogurt made from skim milk or milk (2% fat)

Avoid:

• Whole milk or whole milk products
• Ice cream (see liquid and clear liquid substitutions for exceptions)

Vegetable Exchange List:

3 servings per day

Recommended:

• Fresh vegetables or vegetable juices
• Avoid: Canned or frozen vegetables

Miscellaneous Exchange List

Recommended:

• Homemade, fat-free soups and broths
• Avoid: Refined and processed sweets, such as candy.

Note: Include six to eight cups of fluids, such as water per day.

Liquid and Clear Liquid Substitutes

When a diabetic is unable to eat solid food, it may be necessary to substitute liquid or clear liquid foods.

To contribute towards the patient’s caloric requirements, the physician or dietitian may suggest the use of sweetened liquids. In such a case refined, highly concentrated sources of sugar are permitted. The following show carbohydrate and calorie values for selected foods from the liquid diet.

• 1 cup ginger ale or lemon-lime drink 70 calories 18 grams
• 1/2 cup cereal – cream of wheat with 1/4 cup skim milk 55-65 calories 8 grams
• 1/2 cup soft custard 160 calories 18 grams
• 1 cup eggnog 230 calories 20 grams
• 1/2 cup fruit-flavored gelatin dessert 70 calories 17 grams
• 1/2 cup ice cream 150 calories 15 grams
• 1/2 cup sherbet 130 calories 30 grams
• 1 tablespoon sugar 45 calories 12 grams

Note:

Include six to eight cups of fluids, such as water, per day.

EMAIL US AT : info@thehealthinfostore.com if you have any questions or need to find a specific product to assist you . OR simply fill in the form over to your right and we will contact you via email with the free e-books you need to assist ( once you have signed up we will ask what area you have an interest in to ensure you get the BEST and most appropriate information in return)

WELCOME TO THE BLOG -   TOPICS CURRENTLY COVERED IN THE BLOGS BELOW;

Poly Cystic Ovary Syndrome

Prostate

Weight Loss/ Gain

Carbohydrate Intolerance and Diet alternatives

Also …take a look at our list of available products and E-Books and FREE trial offers that will help you to bump start your new Healthy lifestyle or JUST CLICK HERE TO OBTAIN YOUR FREE THINGS

Remember becoming a member – by filling in the box opposite -means you will receive updates on ALL new products and FREE offers that come available monthly so STOP searching and let us do the work for you

Product 1 – Cellulite

Product 2 – Vitamins for Womens of all ages -taking care of your reproductive health

Product 3 – Yeast problem a solution for all

Product 4 – Prostate health – Men of all ages need to be aware of prostacet

EBOOK – PCOS System to cure your symptoms and assist your Reproductive Health

BABY BUMP FITNESS – shed those post pregnancy LB’s

2 DAY DETOX – The Healthy Way to LOOSE WEIGHT and start your Healthy Life Style

YEAST INFECTIONS – Don’t suffer any more -

FLAT STOMACH – The Abs Package that will ensure you obtain those Wash Board Abs you want

**You are advised by TheHealthInfoStore to discuss any treatments with your Doctor and information given by our team is to only assist your own research into your Health and Fitness needs

As I am sure you know by now – The Health Info Store is dedicated to your PERSONAL Health, Fitness and Nutrition needs.

YOU ask the questions and The Health Info Store team will  answer ** With ADDED VALUE !!

Keep scrolling after reading this as there are some interesting topics being covered by this blogs post below…

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( click any BLUE text with in this blog content for products and other information )

We have taken time to ensure that we can provide the  best and most PERSONALISED assistance possible on the Internet today.

We want to help you to obtain further Information about the Alternative Treatments you can try.

Enter your EMAIL ADDRESS details in the BOX OPPOSITE and we will send you a short questionnaire to ensure the response you get is personalised with not only tried and tested Alternative Therapy suggestions but an opportunity to see a Diet and Fitness Plan that can help with over all General Health - both Reproductive Health and General Well Being .

If you don’t know what your prostate is or what it does, you’re certainly not alone: most men don’t. But you really should.

At the end of this Blog there are a few FREE products you may wish to try with FREE trials and Offers that are specifically aimed at Better Prostate Health Promotion.

More than 30 million men suffer from prostate conditions that negatively affect their quality of life.

• The prostate, found only in men, is located below the bladder.
• It produces some of the fluid in semen and is crucial to a man’s sex life.
• The prostate fluid nourishes and protects sperm during intercourse and forms the bulk of ejaculate volume.

The prostate often enlarges as men get older but for two in three men aged 50 or over, this doesn’t cause any problems.

In some cases, an enlarged prostate can press on the tube carrying urine from the bladder and cause urinary problems. This is known as benign prostatic hyperplasia (BPH).

Other prostate conditions include:

• Inflammation of the gland, which is sometimes caused by an infection, also known as prostitis.

This can make urinating painful. Sometimes, a single cell in the prostate starts to multiply out of control and cancer can develop.

Most common cancer:

Prostate cancer is the most common cancer in men in the UK, with more than 30,000 men diagnosed annually.

Around 10,000 men die from it every year, making it the second most common cause of cancer deaths in men, after lung cancer.

Most men with early prostate cancer have no symptoms at all. Some of the symptoms of prostate cancer below can also be caused by other prostate problems.

Symptoms of all prostate problems include:

• Needing to urinate often, especially at night.
• Difficulty starting to urinate.
• Straining to urinate or taking a long time to finish.
• Pain when urinating or during sex.

Other less common symptoms include:

• Pain in the lower back.
• Blood in the urine.

High risk group

Men of Caribbean descent are three times more likely to develop prostate cancer than white men.

Researchers are looking at what may be the cause of this increased risk but diet and genes probably play an important role.

Many men over 70 have prostate cancer, even though most of them will never have it diagnosed or have any symptoms.

In the majority (80%) of cases, this is a slow-growing cancer and it may stay undiagnosed because it never causes any symptoms or problems.

In the other 20% of cases, the prostate cancer cells can grow quickly and move outside the prostate, spreading the cancer to other parts of the body, such as the bones.

Age increases risk:

The risk of getting prostate cancer gets higher as you get older. Most men diagnosed with the condition are over 50.

However, survival rates of newly diagnosed prostate cancer patients have improved from 30% in the 1970s to 70% today.

Remember :- You are twice as likely to get prostate cancer if a relative has been diagnosed with it, especially if they developed the disease before they were 60 years old.

Researchers believe a diet high in saturated animal fats and red meat may be responsible for the high incidence of prostate cancer in Western countries.

 It is thought that reducing your intake of animal fat and eating more fruit and vegetables may lower the risk of prostate cancer developing or spreading.

There is currently no prostate cancer screening programme on the NHS. The government is committed to introducing one if and when an accurate diagnosis test becomes available and there is a clear treatment process.

To learn more about your Health - Click Here and we will can answer any questions you have and point you in the right direction to get on track with a NEW more Health Aware YOU..All absolutely FREE!!

Product 1

 

 

 

For PRODUCT and E-BOOKS related to PCOS please scroll to the end of this blog

Polycystic ovarian syndrome (PCOS) and how this can effect Fertility

 This is a fairly common condition, affecting between 3% and 5% of women. Despite the fact that it was first recognized in 1935, experts have yet to find a cause for it. Although there are many symptoms, the majority of them do not initially seem interrelated, which can delay the diagnostic process.

Symptoms of PCOS can include acne and hirsutism as well as irregular or heavy periods.

Getting Tested :

Despite the many symptoms associated with PCOS, not ALL women will display the obvious signs of PCOS. In fact, some women may not know that they have PCOS until they decide to have Children and / or undergo a fertility test.

But being diagnosed with PCO/PCOS does not mean you can never get pregnant. There are many things you can do to assist Ovulation and bring your hormones in to check Naturally and with help from Modern Medicine.

If you are considering having Children or may be finding it hard to Conceive and feel you may have PCOS then Fertility Testing is the first step;

Fertility testing  is something to consider especially when in a relationship where children are part of your life plan. Fertility testing  is not only a good idea for yourself but also your partner… An test  for fertility issues in both partners can bring to light any other factors that may cause problems, such as male infertility, which can also be treated .

If  testing shows you do have PCOS  there are many treatments out there for you to consider with your Doctor … don’t panic ..!!

Treatments ( Drugs):

Clomifene citrate, more commonly known as Clomid, is the most commonly used drug when seeking to  stimulate ovulation. It is taken in the early days of the cycle (usually days 2 to 6) and results in ovulation in around 80% of women overall, and a six month successful pregnancy rate of 45% to 50%.

There are a number of side effects associated with the use of clomid, including an increased chance of having a multiple pregnancy, therefore regular professional monitoring while taking this drug is important. It has been noted that also, that prolonged use of this drug has not been found to be beneficial so this is worth noting.

It is recommended that clomid be prescribed for three to six cycles. If ovulation does not occur in this time, it is advised to move on to consider another type of treatment.

Ovarian Stimulation

 When clomiphene is unsuccessful, one of the next steps can be to use Injectable Hormones to stimulate the ovary to produce eggs. This is known as Ovarian Stimulation and, where there is an additional sperm problem, can be combined with intrauterine insemination (IUI). Live birth rates after ovarian stimulation following failed clomiphene treatment have been reported to reach 54% after six months and 62% after 12 cycles.

Blood tests and ultrasound scans must be used to monitor, like clomid, the hormone treatment to avoid over-stimulation. Multiple pregnancy is always a risk with this type of treatment, but especially so for women with PCOS, whose ovaries are particularly sensitive to these hormones.

For further information fill in the box opposite and send us an email at info@thehealthinfostore.com

You can also try some products that can help with Cellulite and General Health by clicking on the links below;

Product one – Cellulite cream TheHealthInfoStore.com No 1 choice

Product two – Vitamins for General and Reproductive Health in women of ALL ages – Recommended

E-Book – PCOS Success