Stop Smoking

It's so important to quit smoking if at all possible. The biggest problem I face with smokers is that their healing process is slowed down after an injury. Let's talk about what happens to a smoker's body after they quit smoking.

Your Body's Healing Process
Within an hour of the last cigarette you smoke, your body will start to get healthier and will continue to heal over time.
As your body begins this healing process, however, you may actually feel worse for a while! This will pass. Remember that withdrawal symptoms are actually signs that your body is recovering.
Within 20 minutes of your last cigarette...
Your blood pressure begins to drop, your pulse rate returns to normal, and your hands and feet warm up to normal body temperature.
8 hours
The oxygen level in your blood increases and the carbon monoxide level drops.
24 hours
Your chance of heart attack may be reduced.
48 hours
Your senses of smell and taste are enhanced.
72 hours
Your lung capacity increases.
2 weeks to 3 months
Your circulation improves and your lung function may increase up to 20 percent.
1 month to 9 months
Coughing, sinus congestion, fatigue, and shortness of breath may decrease noticeably as your overall energy level increases. Your lungs begin to work more efficiently.
5 years
The average (one pack a day) smoker’s chances of contracting lung cancer decrease.
10 years
Your chances of contracting other tobacco-related cancers (mouth, bladder, esophagus, pancreas) decrease.
(These are general measures that will vary according to the individual and her smoking habits)
©1996 American Lung Association® of Washington

The Key to Losing Weight and Keep it Off

Exercise Holds Key to Keeping Weight Off

Ramp Up Your Workouts to Shed Pounds, Keep Them Off, Study Shows

By Kelley ColihanWebMD Health News
Reviewed by Louise Chang, MD

Article Highlights:
1. The Key to Long Term Weight Loss is working out 55 minutes a day, 5 days a week
2. Women who did this kept 10% of their weight off or more
3. Women who made their leisure activity, more active, kept the weight off more

July 28, 2008 -- How much do you have to work out in order to lose weight and keep it off? The answer is hotly debated among people who study weight loss.
A new study says that obese and overweight women need to cut calories and exercise 275 minutes a week more than their baseline physical activity -- or at least 55 minutes a day, five days a week to lose weight and keep it off.
The research was led by John M. Jakicic, PhD, of the University of Pittsburgh, and colleagues.
They tracked 201 overweight and obese women over a two-year period; 170 women completed the study.
At the start, all of the participants were sedentary. They were randomly assigned to one of four groups based on how much and how intensely they exercised and how many calories they burned.
The participants were told to eat or drink no more than 1,200 to 1,500 calories a day. Researchers tracked them by talking to them on the phone and having face-to-face talks.
Participants were encouraged to spread the exercise out over five days during a week, done in at least 10-minute chunks. The women were given treadmills to use at home and taught to monitor their own heart rates.
At the end of the two-year study, women who had lost 10% or more of their initial body weight reported that they had done more physical activity compared with those who did not lose as much weight.
After six months, women in all four groups had lost an average of 8% to 10% of their initial body weight. But the hard part was keeping that weight off. Most of them regained the weight.
Biggest Losers
Nearly 25% of the participants managed to keep 10% or more of their original body weight off over the two years.
Those women exercised about 275 minutes a week more over their baseline activity levels.
They also got the most support, completing the most telephone calls from researchers, and said they participated in more eating behaviors recommended for weight control than those who gained the weight back.
Those who lost and kept off the weight also increased their leisure time physical activity, doing things like taking the stairs and moving about more at home and work.
A couple of limitations the study authors note are that diet alone was not included as one of the options and that the participants themselves reported what physical activity they did and how well they did it.
The study authors conclude that a relatively high level of physical activity is needed to lose weight and keep it off.
These results are likely to add fuel to the debate over how much is needed to lose pounds and keep them from creeping back.
General recommendations are for 30 minutes a day, or 150 minutes a week, of moderately intense activity most days of the week. But the debate rages on over a magic formula for sustaining weight loss.
The findings are published in the July 28 issue of Archives of Internal Medicine.

Source: http://www.webmd.com/diet/news/20080728/exercise-holds-key-to-keeping-weight-off

My thoughts.....if you seek to do the minimum, expect minimum results. If you truly desire to make a lifestyle change and see long lasting results, you will change your life's style. Desire to achieve more. Find a personal trainer or nutrition coach that will help you. If that doesn't work, find an accountability partner that is more disciplined and better shape than you are in that can hold you accountable. If you find someone who is struggling with the same things you are, it will be hard to hold each other accountable. Make up your mind to change your life and don't look back. If you want it bad enough, you will achieve it.

Krill Oil

The benefits of Krill Oil are tremendous. They are an excellent source of healthy Omega 3 nutrients and can actually help you fight chronic inflammation and pain.

Krill Oil and actually has 48 times the potency of fish oil.

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High Fructose Corn Syrup

Can High Fructose Corn Syrup make you gain weight? You find a lot of processed foods contain high fructose corn syrup. And there are definitely some things about high fructose corn syrup that will cause more weight gain than other types of sugar. Can we blame this one ingredient on the rise of obesity in the United States, and more specifically in Katy, TX? No. If you go to any restaurant in Katy, you will find the portion sizes of meals are way too big for us.

Learn more about High Fructose Corn Syrup.