ULTIMATE CLEANSING AND HEALING

 ULTIMATE  CLEANSING AND HEALING     I couldn't agree more. Just take some time to ponder all the variety of foods God created. In fact tear open a juicy orange, bite into a delicious nectarine , or peel a ripe  banana and marvel at how anyone could doubt there is a divine Creator! Man has never come close to packaging food as perfectly as our God has.      The body can do quite well on vegetables, seeds, nuts, legumes and proteins. I ate those food groups, plus a small amount of healthy oils for many years. My health improved dramatically !      If natural sugars are no problem for you, add fresh fruit to your diet. These sweet low fat treats are packed with nutrients and enzymes. You will want to eat more vegetables than fruits, however. A good rule to remember. Fruits are cleansing; vegetables are healing. If you've been eating a lot of junk food, you may want to go on a cleansing program.       An easy way to cleanse your system is to eat only fruits for two to three days. Drink lots of clean water. You'll clear out plenty of toxins on this "fruit fast." Try this only if you don't have diabetes or candida (candida albicans are microscopic, parasitic fungi that live in warm, moist places of the human body: the digestive tract from mouth to rectum, the vagina, and other mucus membranes.) These yeast organism live quietly in the normal, healthy body not causing a stir. But when conditions are right for them they grow out of control. "colonising" and taking over the system. According to microbiologist, if given the necessary  food-sugar-fungus is the fastest-growing organism on earth. Candida sufferers can detox by drinking vegetable juices and eating vegetables, raw or lightly steamed, for several days.       Vegetables are healing and strengthening . They build you up. That's why cancer clinics and other alternative  medical centres recommend a diet rich in produce and other live foods. Vitamins, minerals, phytochemicals, and enzymes provide the body with everything  it needs to heal herself. Phytochemicals , or "phytonutrients" as they are also called are compounds that safeguard your genes and DNA, thus protecting and restoring your body's health. Pytochemicals helps to fight cancer, provide anti-ageing protection, and more. Plants get the colours in their skin from absorbing the sun's light. It's  this energy that our bodies need so desperately to sustain life. Always eat vegetables carefully washed and unpeeled  when possible.        In the days gone by, our mothers were right when they encouraged us to eat more of fruits and vegetables. Now that you are not under their watchful eye how are you doing on your own? And if you are a mom, how are your kids doing? The old recommendation to have seven to nine fruit and vegetable serving  today is a great advice. When was the last time you even came close? It's tough, even on a good day.     Study after study shows increasing evidence that this area of nutrition will have the most profound long-term effect on your health and vitality. Supplements cannot completely fill in the gaps left from eating enough whole foods. The fiber alone in plant foods has an incredible balancing effect on blood sugar, not to mention the benefits of your entire digestive system. And don't forget that your breads and cereals should have enough whole grains to be considered food. Most refined, packaged foods enter the body and are pretty much turned to sugar and paste within minutes of ingestion. Wonder why you feel sluggish?   EXERCISE AS A CLEANSING AGENT     We all know that regular exercise is good for you, but as a means of detoxification? The answer to this is a resounding YES! Exercise acts as an internal cleanser, removing toxins and debris from the body. In fact, exercise can actually detoxify your body better and more efficiently than many other forms of detoxification. It is no secret that physical activity has been proven to provide numerous health benefits including: increased circulation, weight loss, decreased risk of disease, stress reduction, lower cholesterol, improved strength/endurance, prevention of bone loss, etc. Exercise also increases detoxification to flush out metabolic waste, environmental poisons, and other toxins.Exercise is just as crucial to detoxification as maintaining a good diet. In addition, the implementation of exercise to a detoxification program can synergistically increase the effects of the program. People today get far less exercise today because of our increasingly sedentary lifestyles. Combine this with the quality of air we breathe and the food we consume in our industrial habitat, and you have a recipe for chronic diseases. Our bodies absorb toxins and chemicals and we must find a way to dispose of them to decrease the probability of disease and to increase our bodyís day to day function.The inherent benefits of exercise detoxification include: removal of fatty tissues and increased circulation/body function. Recommended Detoxification Exercises Jogging Jogging helps exercise the cardiovascular system and the legs, increases your body temperature and breathing. While jogging is an excellent exercise with plenty of benefits, many injuries are associated with jogging. Therefore, this type of exercise is better suited for those familiar with exercise and who have been conditioned to sustain the forces of jogging on the body. Walking For those unable to run or want a less intense form of exercise, walking is a great detoxifying activity. Walking is by far the most convenient and economical exercise. Although walking may be considered a mild form of exercise, it provides enough physical activity to help detoxify your body and provide other benefits of exercise. Swimming Swimming is an excellent exercise because it provides good cardiovascular and muscular workout without producing bodily strain on the joint and structures of the body like jogging. Bicycling Benefits of bicycling include increased body temperature, increased breathing and it provides a good core/abdominal muscle workout. This is an excellent exercise that can be preformed outside on a beautiful day or in the gym on a stationary bicycle. Abdominal Exercises Exercise of the muscles in your stomach and mid-section, sometimes called your core or abdominal muscles (abs), helps your key elimination organs (colon, kidneys, and liver) maintain good health. In addition to colon detoxification, adding a variety of stomach movements and twists helps to massage your colon and other elimination organs. These exercises also help to strengthen the muscles around these vital organs for protection. Gym Training Machines Exercise on training machines (i.e. Elliptical, Cross Ramp, Machine Row), provide excellent exercise in the form of cardiovascular training and resistance movements. These exercises allow whole body movement which increases circulation important for detoxification. At Body Confidence Center we offer a full range of physical therapy and exercise programs to help you recover from injuries aches and pains caused by work and to help your body detoxify. Exercise is key in the process of cleansing and healing because natural killer cells that attack infection and other immune system fighters increase with exercise, as do levels of hormones specific for good immune  function. In summary, physical activity regulates all the functions of the body.       A quick way to evaluate yourself to know how well or bad you are doing as regards to physical activities.  Now, based on the last three months, please rate yourself (0- Almost never; 1- Sometimes; 2- Often; 3-Always) - I crave activity and find ways to move more each day. - I enjoy exercise and how it makes my body feel - I have high energy to do all the things I want and need to do. - I make exercise and activity a priority in my life. - I understand the need for aerobic, strength and flexibility training. - I engage in aerobic activity four or more times per week. - I take the stairs or walk a distance whenever I can. - I monitor my heart rate and know I am exercising safely. - I am injury free and able to engage in most activities . - Being healthy and fit is important to me. - I listen to my body and knows what it needs - I wear appropriate and quality shoes for exercise. - I have a very active life and am moving throughout the day - I do purposeful exercise for at least 30 minutes ,three times per week. - I can easily touch my toes without bending my knees. - I maintain strong abdominal muscles. Add the total of all scores. Scoring 40-48 - Excellent! You're fit. 31-39    Good. Stay consistent 22-30   Fair. Use it or lose it! < 21.          Poor. Take one small step and                      Start moving. Let's connect @   bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClub

HYPER SPEED HYPER STRESS

HYPER SPEED..........HYPER STRESS  One day my friend    and I were discussing the challenges of time. We admitted that, like most people we were in constant  juggling  act trying to find enough time and energy for family, work  and career, not to mention a few moments here and there for things like exercise and relaxation. It seemed like almost everyone we knew complained that there was never enough time to do all the things they wanted or needed to do. The pressure out there is much coupled with this fast-paced world, were most people's lives are moving too fast. We run out of time, money, and energy on a regular basis. Our relationships are strained, our minds overstimulated, our bodies neglected, degenerating and left to waste slowly as a result of some  killer disease like hypertension. High blood pressure  or hypertension has been called the "silent killer." It develops with little or no symptoms.     The recent available statistics  about hypertension both in Nigeria  and other parts of the world is alarming and the future appears bleak.    Studies carried out recently by experts  showed that  about 57 million Nigerians are hypertensive Reports also indicate that more Nigerian men suffer high blood pressure than their female counterparts due to reasons attributable to lifestyles. This revelation was made at a press conference organised by the Nigerian Medical Students Association of Nigeria (NMSAN) to mark the World Health Day in Benin City. National President of the association, Bashir Maru, said one in three adults worldwide are affected by high blood pressure and implicated in over 18 per cent of death globally adding that poorer people are worse off. “For Nigeria, about 22 per cent of the population are affected by high blood pressure, and it is called a silent killer, because it doesn’t show signs or symptoms till it might be too late. According to the bodies, the number of Nigerians living with high blood pressure is estimated at about 56 million, even as the World Health Organisation (WHO) calls for intensified efforts to prevent and control hypertension. They also raised alarm over the proliferation in Nigerian markets of fake blood pressure measuring devices and popular diets like some brands of noodles that account for 61 percent of daily salt requirement in the smallest pack   When hypertension is advanced it can cause , irregular heart beat, headaches, rapid pulse, shortness of breath, dizziness and vision problems or eventually heart failure. More women than men die of the complications of high blood pressure, which include kidney failure, heart failure, and stroke. That's the bad news.        According to Medilexicon's medical dictionary, hypertension means "High blood pressure; transitory or sustained elevation of systemic arterial blood pressure to a level likely to induce cardiovascular damage or other adverse consequences."  The normal level for blood pressure is below 120/80, where 120 represents the systolic measurement (peak pressure in the arteries) and 80 represents the diastolic measurement (minimum pressure in the arteries). Blood pressure between 120/80 and 139/89 is called prehypertension (to denote increased risk of hypertension), and a blood pressure of 140/90 or above is considered hypertension.  The good news is that high blood pressure is preventable and can also be controlled for those who already are battling with it.        You don't always need prescription of medication to lower your blood pressure. By making some lifestyle changes, you can lower or prevent high blood pressure and reduce your risk of heart disease.       If you have been diagnosed with high blood pressure  you might be worried about taking medication to bring your numbers down.       Lifestyle plays an important role in treating your high blood pressure.if you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay, or reduce the need for medication. Here are some lifestyle changes you can make to prevent/control high blood pressure. 1. Exercise regularly    Regular physical activity -at least 30-60 minutes most days of the week- can lower your blood pressure by 4 to 9 millimetres of mercury (mmHg). And it doesn't take long to see a difference. If you haven't been active, increasing you exercise level can lower your blood pressure within just a few weeks.  If you have prehypertension (systolic pressure  between 120 and 139 or diastolic  pressure between 80 and 89), exercise can help you avoid developing full blown hypertension. So if you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Talk to your doctor about developing an exercise program . Your doctor can help you determine whether you need an exercise restrictions. Even moderate  activity for 10 min at a time such as walking and light strength training can help. 2. Eat a healthy diet  Eating a diet that is rich in whole grains, fruits and vegetables and low-fat dairy products and going easy and gently on saturated fat and cholesterol laden foods can lower your blood pressure by up to 14mmHg. It isn't easy to change your eating habits, but with these tips you can adopt a healthy diet - Monitor  what you eat, how much and why. - Take more of fresh fruits and vegetables, they are the best sources of potassium. Potassium can lessen the effect of sodium (common salt) on blood pressure. - Shop wisely. Make a shopping list before heading to the Market  to avoid picking junk food. Read food labels when you shop and stick to your healthy eating plan when you are dining out too. - A salt-free diet is healthy in lowering pressure. Choose low-salt  alternatives of the food and beverages you normally buy. - Eat fewer processed foods - Don't add salt to already prepared foods . 3. Avoid drinking  As much as you can, avoid drinking alcohol . Alcohol can be bad for your health. If you drink more of alcohol it can actually raise your blood pressure by several points. It can also reduce the effectiveness  of high blood pressure medication. If you are a heavy drinker, suddenly eliminating all alcohol  can actually trigger severe high blood pressure for several days. So when you stop drinking do it with the supervision of your doctor to taper off slowly. 4.Avoid smoking.  On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mmHg or more for up to an hour after you smoke. Smoking throughout the day mean your blood pressure may remain constantly high.    Avoid second hand smoke. Inhaling smoke from others also put you at risk of health problems including high blood pressure and heart disease . 5.Reduce your stress level Stress and anxiety can temporarily  increase blood pressure. Take sometime to think about what causes you to feel stressed, such as work, family, finance or illness. Once you know what is causing your stress, consider how you can eliminate or reduce stress.   If you can't eliminate all of your stressors you can at least cope with them in a healthier way. Take break for deep breathing exercises. Get a massage. If self doesn't work, seek out a professional for counselling . 6. Monitor your blood pressure from time to time. Get a blood pressure monitor for your home and office use. 7. Balanced life A  life of balance requires sacrifice. You must invest  in things that have long-term value over short-term gain. I have learned that we are like airplane- we can only hold so much luggage. If we get overloaded, we may go down. And despite our best efforts, when we take on too much, we don't really do well at anything . In essence, to live in balance , we have to minimise our load.    Let's connect @   bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClub

NEW YEAR RESOLUTIONS

         NEW YEAR RESOLUTIONS                         Oh, the beginning of January. You know what that means right? It means every gym and stadium is super packed, every diet book is flying off the shelves, and every supplement company is trying to push their latest "fat loss pill." Why? Because losing weight and exercising is one of the top New Year’s resolutions...every year! I absolutely love seeing people make the decision to make a positive change in their weight and their health and love seeing people adopt a new healthy eating and exercise plan. Here’s what I don’t love. I don’t love, or shall I say hate, diet pill companies that promote their "magic" potions and pills as the easiest and best way to lose weight and keep it off. I know hate is a strong word, but what upsets me the most is many of these companies take advantage of well-meaning people who want to make a positive difference in their health and sell them products that may not work or (even worse) do more harm than good by damaging their metabolism. I am going to make a bold statement here and say that if a "diet" program requires you to purchase their pills and shakes to make the diet work, you should be very, very cautious (and probably look for a different program). I can tell you with 100% certainty that all you need in order to successfully lose weight and keep it off is wholesome, natural food…and that’s it! Oh, and water, of course. But you don’t need any magic pills or shakes to drop the excess fat off your body and keep it off for good. That is why I teach my clients and my readers exactly how to use REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time. If you’ve been following my articles for some time, or if you’ve just started, you’ll quickly see that I am not a fan of pills and keep my supplement recommendations to an absolute minimum. Real food is always BEST. But there are a few supplements (just a few) that I do take myself sometimes. I would say that, by far, one of the most important supplements I take  is a high quality i Vitamin C supplement  "Sharon if you’re not a fan of pills, why is this one so important?" Let’s put it this way.... If you have excess fat on your body you want to lose If your joints ache in any way If you feel fatigued during the day If you have a family history of Diabetes or heart disease You MUST take in a sufficient amount of Vitamin C Our bodies cannot survive or function properly if they don’t get enough essential vitamins Our bodies need Vitamins  but cannot make them on their own so we must get them from the foods we eat. Fruits high in Vitamin C includes guava, apples, tangerine, lemons, oranges, African cherry (agbalumo), pineapple, pawpaw, watermelon. Now, you tell me. After quickly reading the fruits listed above, which ones do you think people are consuming the most? Aside from fruits I also recommend  the following: First, I highly recommend you make organic eggs, croker and sardines, and walnuts a regular part of your healthy weight loss plan. Second, I highly encourage you to supplement your eating plan with enough vegetables  too. One of my very favourite fruits is water melon ( i think its the fruit in season now) . My likeness for this fruit not only for its quality and purity, but also for its antioxidant properties not present in some other fruits .The good is :This fruit is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Potassium, and a very good source of Vitamin A and Vitamin C. Remember that moderation is key. You must not overeat. If you were going to take just 1 supplement each and every day, this is your best bet. Not only will it help your body naturally burn off unwanted fat, it will enhance your heart health, balance your blood sugar and minimize joint pain. If you want to make a true difference in your weight, health and energy levels in 2013, make sure to add Omega-3s  or healthy oils to the top of your food list and complement  with a powerful proteins and low carbohydrate foods,       At Body Confidence Fitness club, we are prepared to help you achieve that body type you desire. We are coming up with a lot of programs  in 2013 for our clients and am sure you will benefit from them if you key in early enough.   It’s the special combination of these components I have developed that will fast-track you to fat loss:                                                                   1.  Detailed meal plans for every meal, every day for 14 days + 7 days of bonus meal plans.  Every once in awhile, you may just need a break from “thinking”...thinking about what you’re going to make, thinking about what might be tasty to eat, and thinking about what would be the best choice for you to lose weight in minimal time. We shall take the guesswork out and give you every meal, exactly as it should be eaten and prepared.              2.  We have manipulated certain foods in just the right way to decrease inflammation and maximize your metabolism. Something We do with our one-on-one clients when they want to see results fast is  eliminate certain foods that may be causing inflammation inside their bodies and stalling weight loss. I have already done that in the Body Confidence meal plans, without having you feel deprived or eating boring tasteless food. We have been creating meal plans like these for more than 5 years and have really gotten good at making every meal taste delicious without including those foods that may be causing inflammation in most people.                                                                                   3.  We have included a simple, yet extremely effective exercise program that can be done right in your own home. Many exercise programs do not take into consideration that we all have jobs, families, and lots of responsibilities every day and we (myself included) cannot spend hours at the gym each day. We made it easy for you by incorporating my favorite exercises I do at home into one exercise program. And you’ll never have to work out two days in a row (and you’ll still drop fat)! What I want to be extremely clear about is that the Body Confidence program does not use unsafe or unhealthy tactics to accelerate weight loss. That is just something We would never do. But by using safe strategies in a specific way, you can see the pounds drop quickly in the next 21 days (or 28 days if you use the BONUS meal plans). To add to your “winnings,” I’m putting together a health section just for Body Confidence Gym members. For a limited time, send any questions to me at bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClubI’ll answer the best questions  and I’ll post it in the  members’ area, just for you! I hope you’ve gotten a better understanding of what The Body Confidence program is .      This year 2013, become healthier, happier and more productive by meeting your fitness goals.