We at Personalized Fitness & Nutrition are PROUD to have been Voted by  Omaha as “Best of Omaha”!! 

WE definitely have helped more people in a greater way than all the personal trainers (no disrespect to other great trainers and friends) in Omaha.  But with 27 years experience helping people lose fat, gain strength and muscle, increasing their self esteem, athleticism and confidence as well reduce and or eliminate their visits to their chiropractors and medically helping them take personal responsibility to reduce their cholesterol, blood pressure and increase their bone density.  Not to mention helping people manage blood sugar, reduce their insulin intake as diabetics and for borderline diabetics…help them to delay or conquer diabetes completely!   Thank you to our hard working clients, fans of www.PersonalizedFitness.com and all of Omaha who voted for us and or will become a client soon!

Voted by YOU Omaha "Thank You!!"

Sold in over 200 countries, Coca-Cola® is one of the most familiar brands of beverages in the world. As Coke is flavored mostly with caramel and sugar, the latter being such a controversial ingredient, the makers of Coke have long since began using artificial sweeteners instead of sugar.

Studies continue to show that these artificial sweeteners can cause weight gain, disruption of sleep patterns, sexual dysfunction, increases in cancer, MS, Lupus, diabetes, and a list of epidemic degenerative diseases. How ironic that a product originally intended for medicine can actually make you sick.

So it is your choice after reading this Article or don’t mind the above mentioned ailments, and diseases will you continue or will you stop immediatley and share this with all your friends, family and coworkers??

1. Aspartame (phenylalanine)
Used in the majority of diet products, including Diet Coke®, Aspartame can be up to 200 times sweeter than regular (real sugar). The high levels of phenylalanine (detrimental to people with PKU disorder) and methanol in Aspartame destroys neurons and can lead to memory loss, brain tumors and cancer. Twelve ounces of Diet Coke® can contain about 200 mg of Aspartame. Aspartame is a half-billion dollar industry and is the main ingredient in Equal® and NutraSweet®

2. Acesulfame-K (acesulfame potassium) or Ace-K
An artificial sweetener used in Coca-Cola Zero®. Acesulfame-K is 150-200 times sweeter than sugar and is a potential cancer-causing agent. Similar to saccharin, Acesulfame-K enhances a beverages’ sweet taste while extending its shelf life. Acesulfame-K failed to meet FDA standards. Acesulfame-K is marketed under the brand, Sunett and is in Sweet One sweeteners.

3. Neotame (dimethylbutyl)
7,000 to 13,000 times sweeter than sugar (one quarter teaspoon of neotame contains the equivalent of 22 pounds of sugar). Neotame is relatively new and is being marketed to replace high fructose corn syrup in many Coca-Cola products. Neotame can cause ADD/ADHD and other emotional and behavioral disorders. Currently not available in individually wrapped packages.

4. Saccharin
Made from an organic petroleum molecule and can be 300 times sweeter than natural sugar. Saccharin is found in fountain Diet Coke® and should be avoided during pregnancy. Especially harmful to children, saccharin has been implicated as a carcinogen and can cause tumors in the bladder as well as cancer. Saccharin is used in Sweet and Low®

5. Cyclamate or sodium cyclamate
Found in Coke Zero and Coca-Cola Light. Banned by the FDA, cyclamate is especially harmful to the male reproductive system causing infertility and diminished testicles. Cyclamate is a carcinogen, which when combined with other harmful substances, can increase the onset of cancer. Look for this harmful sweetener in products when traveling overseas, especially in Latin America. Cyclamate is in Sugar Twin.
6. Sucralose (E955)
600 times sweeter than sugar and is found in Diet Coke. Preliminary research indicates that sucralose can cause organ damage and intestinal complications as it is removed from the blood stream by the kidneys. Sucralose has also been found to trigger migraines. Sucralose is the ingredient known as Splenda®.

7. Maltodextrin
A bulking base for most, common artificial sweeteners. A type of carbohydrate, Maltodextrin is only slightly sweet or almost flavorless. Affects people with allergies to corn or wheat. It is found in Equal, Splenda and many others.

8. Sucrose
Regular table sugar. In one can of Coke there can be over 40 grams of sugar, equivalent to eight to ten teaspoons. If you substitute water with cola beverages, you could gain 18 pounds in one year. Excessive sugar consumption can cause mood swings, nervous disorders, diabetes, heart disease and hypertension. Sugar feeds every cell including cancer cells. In Mexico, Coca-Cola is made with sugar.

9. High Fructose Corn Syrup (HFCS 55)
Quite possibly the single most common sweetener. High fructose corn syrup also extends the shelf life of products and is cheaper than sugar. Linked to obesity possibly due to the pervasiveness of its presence, digestion of high fructose corn syrup promotes the storage of fat in the human body. High fructose corn syrup is found Coca Cola Classic.

10. Alitame
2000 times sweeter than sugar and is not calorie free. Alitame is not approved for use in the U.S. and petitions have been withdrawn. Alitame is approved for use in Coke beverages found in Australia, Mexico, New Zealand and China. Alitame was developed by Pfizer®, and is marketed under the brand name, Aclame™.

In an article published online on January 4, 2010 in the Journal of Agricultural and Food Chemistry, Robert Krikorian of the University of Cincinnati, along with his colleagues from the US and Canadian Departments of Agriculture, report that consuming blueberry juice was associated with improvements in learning and memory in individuals with age-related memory decline.

Blue Berries Great Anti-Oxidants

The trial enrolled five men and four women over the age of 70 who reported forgetfulness and memory lapses characteristic of early memory decline. Participants were given the equivalent of 2 to 2 ½ cups of a commercially available blueberry juice daily for 12 weeks. Cognitive assessments were conducted at the beginning of the study and during the final week of the trial.

At the study’s conclusion, learning and recall were improved, and depressive symptoms and glucose levels tended to be reduced. When subjects who received blueberry juice were compared with a demographically matched sample who received a placebo beverage in a companion trial, test scores for learning ability were significantly better.

Enhanced signaling and neuroprotection have been demonstrated in association with blueberry supplementation in animal studies, and phenolic compounds known as anthocyanins that occur in blueberries have been found in regions of the brain that are essential for cognitive function. Anthocyanins have insulin-like properties that improve metabolic function, which, when disturbed, appears to be a factor in neurodegeneration as well as cardiovascular diseases.

“To our knowledge, this is the first human trial assessing the potential benefit of blueberry supplementation on neurocognitive function in older adults with increased risk for dementia,” the authors announce. “Although the sample size was relatively small, effect sizes were moderate to large for both the primary and secondary analyses.”

“These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration,” they conclude. “This initial study establishes a basis for further human research of blueberry supplementation as a preventive intervention with respect to cognitive aging.”

MENTAL HEALTH BENEFITS OF EXERCISE

Snow Snow Go Away!!!!!!!!!!!!

Do you think exercise is only good for developing a lean body, strong muscles and a strong heart?  Well, think again about Health and Fitness!  Physical activity has been shown to help with being emotionally and mentally fit also.

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While the majority of fitness research efforts focus on the physical and health benefits of exercise, there is a growing body of work demonstrating that exercise promotes wellness and mental health.  Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication.  This is the same percentage rate as for those who only used medication in their treatment for depression.

You don’t have to be suffering from a clinical or diagnosed Mental Illness to get substantial mental health benefits from exercise and fitness.  One study found that short workouts of 8 minutes in length could help lower sadness, tension and anger along with improving resistance to disease in healthy people.  Many people exercise to boost confidence along with reducing anxiety and stress, all of which contribute to psychological health and well-being.  So, exercise can be viewed as a preventative or wellness activity that may actually help prevent physical and emotional conditions.  By the way, even short bursts of activity help individuals feel better, which means that you don’t have to spend hours at the gym to gain real mental health benefits.

Judith Easton, personal training director and instructor in mindfulness meditation at Galter Life Center in Chicago, noted one reason for the feelings of well-being that are generated during and after exercise: the body’s natural release of endorphins.  These chemicals released by the brain are the body’s natural painkillers and can lead to an increase in feelings of happiness.  “Exercise leads to an increase in energy and to better sleeping patterns, which may also explain why it is so helpful to people with depression.  Low energy and poor sleep are common symptoms of depression.”

Clinical psychologist Eliezer Margoles, Ph.D. stated that feeling joyful and the pleasure of being in one’s body is very beneficial.  He urged people to “take time out, and instead of saying no to exercise say no to something else.” He also cautioned against a “punitive mindset” in which some people engage during exercise, viewing it as a task or punishment instead of a pleasure.  Instead, he recommends that you view movement as an affirmation of living and a function to maintain wellness.

Meditation and yoga, though more nontraditional, also lend themselves to using the body to achieve optimal levels of mental health.  Both “answer the need to have down time along with the need to quiet down and look within” according to Judith Easton.  This is especially important, she noted, because “in the year 2000 people absorb more information in one day than a person in the 1400s absorbed in an entire lifetime”. Easton noted that “technology, including cell phones, faxes and computers, along with the mentality of moving quicker and constantly doing things, tends to lead to people forgetting that this inward focus is necessary and vital to mental health”.  Yoga participants often say they feel more centered and calm, along with the physical benefits of stretching and building strength.

With this information, it is easy to see how exercise is not only beneficial for the body but for emotional and mental health as well.

Sow a thought and you reap an action; sow an act and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny.
Emerson, Ralph Waldo on Destiny

Ask yourself…If 2010 was going to be MY BEST Year Yet….What would it look like?

It is time to sow thoughts for 2010..then jot them down.. later in the week I will send you more advice what to do next.

In 2010, consumers will seek out educated, experienced fitness professionals, according to the American College of Sports Medicine’s (ACSM) top fitness trends survey.

A down economy, coupled with the increase in organizations offering accreditation for fitness professionals, was credited for making this the top trend for next year.

“Consumers are more conscious of their finances than ever,” Walter Thompson, lead author of the fitness trends survey, said in a statement. “If they’re going to work with a fitness professional to improve their health, they’re going to do their homework and find someone who’s educated, experienced and certified by a reputable organization such as ACSM.”

The fourth-annual ACSM survey was based on feedback from 1,500 respondents. Some 37 potential trends were given as survey choices, with the top 20 ranked and published by ACSM.

Strength training was listed second in the rankings, which is an indicator of the increased focus on strength training for various populations, survey authors noted.

ACSM’s top 10 fitness trends for 2010 are:

1. Educated and experienced fitness professionals

2. Strength training

3. Children and obesity

4. Personal training

5. Core training

6. Special fitness programs for older adults

7. Functional fitness

8. Sport-specific training

9. Pilates

10. Group personal training

Thank you Omaha for your votes

The measure of your quality as a public person, as a citizen, is the gap between what you do and what you say.-Ramsey Clark

A new study finds 15,000 potential recruits fail the military’s physical fitness test every year. Photo by Spc. Michelle Waters, 133rd Mobile Public Affairs Detachment.
WASHINGTON, DC — Some 27 percent of young people in the United States are too overweight to join the military, a report finds.

And nearly 15,000 potential recruits who take the military’s physical fitness entrance exam fail each year because they are too heavy.

The report, titled “Ready, Willing and Unable to Serve,” was released Thursday by Mission: Readiness, a nonprofit organization of 89 senior retired military leaders aimed at increasing youth education in America.

“Unfortunately, the number of young Americans who have high school degrees, are in good physical shape and are without criminal records is declining,” retired Gen. Henry “Hugh” Shelton, U.S. Army, former chairman of the Joint Chiefs of Staff, said in a statement. “To keep our country strong and safe, we need to ensure all young Americans get the right start in life. We need more investments in high-quality early education.”
Some 75 percent of Americans aged 17-24 are unfit to join the military when other reasons are included, such as inadequate education and criminal history, Curtis Gilroy, the Pentagon’s accessions policy director, testified in March.

About one in four young Americans lack a high school diploma, and 30 percent of potential recruits who have a high school degree fail the Armed Forces Qualification Test, the report finds. In addition, one in 30 men aged 20 to 34 in the United States is behind bars.

Increased spending on recruitment bonuses during this difficult economic period helped the military meet its fiscal year 2009 recruiting goals, but report authors cautioned against relying on a continued economic downturn to staff the military.

“During economic downturns, higher numbers of well-qualified candidates seek to enlist, and the military can temporarily rely less on waivers for those with academic deficits or criminal records,” the report stated. “But a weak economy is no formula for a strong military. Once the economy begins to grow again, the challenge of finding enough high-quality recruits will return.”

Mission: Readiness is encouraging Congress to pass the Early Learning Challenge Fund to grant states $1 billion annually for 10 years for early childhood development programs.
I say Praise GOD it is about Time!

Here’s a great list of 20 reasons to exercise regularly!
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1. Regular exercise increases your metabolism so that you continually burn more calories every day.
2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a “fit” person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.
3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.4. Decreases your blood pressure.
5. Increases the oxidation (breakdown and use) of fat.
6. Increases HDL (good) cholesterol.
7. Makes the heart a more efficient pump by increasing stroke volume.
8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.
9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.
10. Increases the strength of the bones.
11. Causes the development of new blood vessels in the heart and other muscles.
12. Enlarges the arteries that supply blood to the heart.
13. Decreases blood levels of triglycerides (fat).
14. Improves control of blood sugar.
15. Improves sleep patterns.
16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.
17. Increases the thickness of cartilage in joints which has a protective effect on the joints.
18. Decreases a woman’s risk of developing endometriosis by 50%.
19. Increases the amount of blood that flows to the skin making it look and feel healthier.
20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT
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