My favorite snacks!

If you’ve read the previous blog, you know how I feel about sugar.  So, I’ve drastically reduced my sugar intake.  What are my snack alternatives?  My favorite snacks are homemade beef jerky and cashew butter on rice crackers or apple slices when the apples are tart and crisp.  I also like to make coconut granola for my family that’s great with unsweetened yogurt.  I’ve added a recipe page to my website, so you can check these recipes out here.

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Sugar Toxicity

I’ve talked to many of you about avoiding added sugar.  In this past week’s 60 Minutes program, there was a segment on the dangers of sugar called Is Sugar Toxic?.  You can watch the 60 Minutes segment or read the transcript via the preceding link.  The interviewer, Dr. Sanjay Gupta, talked with a number of doctors and scientists about their recent findings on how dangerous sugar really is to our health.

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One doctor, endocrinologist Robert Lustig, describes sugar as a toxin and talks about how sugar contributes to many of the diseases you hear about in our current health care crisis, including diabetes, obesity and heart disease that are usually associated with adults but are now appearing in more and more young people.  He has become a prominent spokes person on the dangers of sugar.  You can watch Dr. Lustig’s YouTube video if you want to hear more from him.  It is an hour and a half long, but full of great and troubling information.  I highly recommend this to you.

Kimber Stanhope, a nutritional biologist is focusing on how sugar affects heart disease and stroke.  Their five year research study involves paid subjects who were kept in the hospital for weeks at a time where all food intake was carefully measured and monitored.  After a few days of a low sugar diet to get baseline measurements, 25% of their calories were replaced by a sugary drink and their blood was drawn every 1/2 hour.  After only two weeks on a sugary diet, there were increases of LDL cholesterol in their blood.  We’ve been told for years to avoid fatty foods because they increase our cholesterol and it is standard practice to have your cholesterol levels checked to give an indication of how healthy your cardiovascular system is.  In spite of all the low fat foods available, heart disease has not decreased.  According to Dr. Lustig, it is not fat consumption, but rather sugar consumption that is causing these health problems.  Dr. Lustig goes into detail on why this occurs in his talk linked above.

Lewis Cantley, a Harvard professor and the head of the Beth Israel Deaconess Cancer Center discusses how sugar increases insulin in our bloodstream and because of insulin receptors on tumor cells, actually encourages the growth of cancer cells in our bodies.  I’ve mentioned the book Anticancer, A New Way of Life by Dr. David Servan-Schreiber before, but if you haven’t read it, I encourage you to do so whether or not you personally have dealt with cancer.  I keep a copy at Forza! you may check out.

Finally, Eric Stice, a neuroscientist at the Oregon Research Institute talks about the addictiveness of sugar and how it lights up the same areas of the brain as cocaine does.  There is a reason we find it so difficult to avoid eating sugar.

I don’t expect most of you to give up sugar entirely, but I would advise you to be careful at least how much and when you eat it.  Try to keep sugar consumption to a minimum and when you do consume sugar, certainly don’t eat it without eating additional fiber and protein to slow your body’s insulin response.  Eat fruit rather than drink fruit juices.  Find the time to watch these videos.  Unless we change our toxic sugar environment, we are going to continue to pay the health and monetary consequences.  Things have to change!  Why not start with you and your family?

Forza Success Story!

I received this post from Robbie Wigley, one of my regulars in the Steady Strength group.  Thought you all might enjoy hearing her story.

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“As I sit here slowly typing… hunt and peck method I can take pause to be grateful for the 2 years I have spent in Gretchen’s Steady Strength class.  Here is why….  I was on an incredible vacation with my whole family…  really a once in a lifetime event that we had saved for 2 years for.  We went to an island paradise in the Caribbean called Vieques.  Two days into the trip I decided to try my hand at standing up on the “Stand Up Paddle Boards” we had rented.  I was good for about 2 minutes but went down on the board, rather then in the water, and severely fractured my arm at the wrist.  Now this doesn’t sound like something to be grateful for….  but here is the point.   I decided to continue my vacation with it splinted with the okay from my Ortho Doc here in the states.  I was able to get in and out of a kayak, a bath tub and do a lot of things that brought to my attention that I really was in control of my body because of the core strength I had developed.  The guy who was helping us with the kayak even told my son…  “get low and control your body as you get in the kayak…  like your Mom!   Plus I could get out too!  My point is that accidents happen…  but being stronger helps deal with the consequences and avoid any further injury.  Now to just get this monster cast off!”

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Kettlebells and Back Pain

There is a great article in the New York Times that describes an 8 week study done by researchers in Denmark.  They took two groups of middle aged pharmaceutical workers, mostly women, and told one group to exercise however they liked.  The second group worked out 20 minutes, 3 times a day with kettlebells.  The kettlebell group reported less back, shoulder and neck pain.  Of course!  Check it out!

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Gut Check

How’s your gut?  Have you checked in with it lately?  Do you know how the state of your digestive system is affecting the rest of you?  I’ve known for a while now that when I eat something like pizza, the next day I will feel unmotivated and have a general sense of not feeling great.  I spent a lot of time feeling that way before I figure out it was related to what I was eating.  Now, when I don’t feel well or get the feeling like it is too much work to do what I need to do, I think back to what I’ve been eating over the last few days.

A great article in The Wall Street Journal describes some of the current research on how the condition of your digestive system can affect other areas of the body, including organs such as the pancreas, gall bladder, lungs and heart.  It might even be linked to autism in children.  The gut produces 95 % of the serotonin found in the body.  This hormone is responsible for pushing food through the gut as well as repairing cells in the liver and lungs and plays a role in normal development of the heart and in bone-mass accumulation.  Having low levels of serotonin can also affect your mood and sleep.  In one lab study, newborn rats, whose stomachs were purposely irritated, later displayed more depressed and anxious behaviors and showed an increased sensitivity to stress, producing more of a stress hormone than the control rats.

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This is one of those “I knew it!” moments for me.  Over the last year, I have been working with my osteopath to get my adrenal glands working properly.  This is the gland that produces cortisol, the stress hormone.  My cortisol levels are elevated and peaking at the wrong time, contributing to difficulty sleeping and difficulty controlling blood sugar levels.  Articles like these show me that by looking at how my diet effects my health and even my moods, I’m on the right track.  I’ve had issues with my digestive system on and off as long as I can remember but my food issues seem to have gotten worse over the last few years.  I’ve done some food sensitivity testing to help me determine which foods are giving me a problem.  I was surprised at how many foods and which foods were on this list and puzzled at why some foods were on the list that I had eaten while growing up and didn’t seem to give me any problems.

One theory of how we develop food sensitivities goes like this:   when you don’t feel good or are feeling particularly stressed and you eat something as benign as say coconut (one of my trigger foods), your body can decide that that particular food is what is making you feel sick and so next time you eat that food, your body reacts to it and triggers your immune response.  This is similar to what happens when you overeat something or eat something that has gone bad and you get sick.  Thereafter, you find yourself unable to eat that particular food.  Triggering that immune response can result in a multitude of possible symptoms.  For me, I can tell when I’ve eaten something I shouldn’t when I feel unmotivated, get a headache, start feeling cold symptoms in my ears and throat, have trouble getting to sleep or staying asleep, or feel achy in my joints.  Everyone reacts differently and it is up to you to figure out your own tell-tale signs.  This is a journey that I am on and continue to travel.  I take detours every time I eat something I know I shouldn’t and have to get myself back on track.  It is not easy, but I feel so much better when I give my body what it needs to flourish.  Eventually the hope is that when I’ve healed my digestive system, I’ll be able to start adding back in some of these foods that now give me problems.  So here is my recommendation to you:  keep a food journal that records what and when you eat, and how you are feeling physically and emotionally.  Eventually, you should be able to make some connections for yourself.  Good luck and I wish you a safe a speedy journey.

Atlanta Falcons and FMS

There is a great article in Monday’s (Dec. 26th)  The New York Times about how the Atlanta Falcons are using the Functional Movement System to reduce their rate of injury and keep their players healthy.  The Falcons, who have been using the FMS for over three years, have one of the lowest number of games missed by players in the N.F.L. Currently, there are 8-10 professional football teams using this system created by physical therapists Gray Cook and Lee Burton.  Falcons’ General Manager Thomas Dimitroff describes it as “the wave of the future” in the N.F.L.

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When I did my training with Gray Cook in October, he talked about the use of his system in the N.F.L., but one of his goals in working with the professional teams is to get this system to filter down all the way to the high schools and middle schools and to the public in general so that people are building strength on functioning systems.  He talks a lot about “safe strength”.  Now, you may not need to keep healthy in order to maintain a professional sports contract, but isn’t it great to know you are working on building safe strength to keep you healthy for all the things you  need and love to do?

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The Importance of Fish Oil

If you are a regular in my classes, you’ve heard me tout the benefits of fish oil.  A recent article in Men’s Journal (Nov. 2011) discusses the importance of fish oil for a number of health reasons, including preventing heart disease, and warding off diseases such as arthritis and diabetes.  I’ve also read in other sources how important it is for brain health as well as assisting with fat burning.  You should be looking for fish oil supplements that contain primarily two types of omega-3s:  DHA and EPA.  DHA is really important for brain health, which is why you see so many children’s DHA supplements – to assist their growing brains.  EPA is very important for heart health and for reducing inflammation.    The article ends with three recommended brands of Omega-3s.  I’ve been ordering the Carlson Super Omega-3 from Swanson Vitamins for almost a year and have really noticed a difference in my skin, muscles and joints.  On my next order, I am going to try the Swanson EFAs Super EPA that the article recommends as the best value.  Here are a couple of other tips regarding omega-3 supplements:  1) if you have trouble swallowing these big pills, you can try taking them with hot water (they get softer and go down easier) or you can buy a children’s version and take a whole lot of them; 2) if you tend to taste fish all day after taking your omega-3 supplement, try freezing the pills (they take longer to digest and get further along your digestive tract before the coating breaks down).  So go find the right omega-3 supplement for you and happy fishing!

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Forza! Open House a Success

We had a fun evening for the open house.  Good energy!  Thanks to all the Forzites who came to support me.  Here are some great pics!

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Forza! Open House on Wednesday, November 9th

Forza! is having an open house on Wednesday, November 9th from 5:00 to 7:30 to unveil the commissioned mural by local artist Rafael Estrella titled “Fit for Adventures”.

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This mural reflects my desire for all of my clients to put their training into action.  I’ll be there, as will Rafa and Forza! client and photographer Leslie Schultz, whose work is also on display to brighten up the studio walls.  Other Forzites will be on hand to answer questions and demonstrate some of the tools of the trade.  Look for them in their black Forza! t-shirts.  Come see this beautiful mural, enjoy some healthy snacks and the company of some truly great people!

New Bike Rack at Forza!

Just in  time for this cold weather, there is now a bike rack at Forza!  As the saying goes, better late than never.  So next spring when the weather is nice, up to 10 people can bike to Forza! and have somewhere to park their bikes.  Ten bikes, what a great goal, eh?  If/when that happens, I’ll be sure to take a picture and post it.  Thanks Fox Landscaping for the great job!  Here are some pics of the process.

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