Far too many people these days suffer from it. As soon as their head hits the pillow, their mind starts racing and they can’t shut it off.

It’s estimated that nearly a third of Americans report being unhappy with the length and quality of their sleep and simply don’t get enough.

Chances are good, you’ve suffered from a sleepless night or two, or are among those who have trouble sleeping well on a regular basis.

If that’s the case, then you’ll want to pay special attention to what I’m about to tell you…

Make sure you steer clear of sleeping pills!

While they might initially help you get a good night’s rest or two, the side effects aren’t worth it.

What side effects?

Well, a pretty MAJOR one is an overall increased risk of death.

I’m not kidding. A study done just last year and published in the British Medical Journal (BMJ Open), found sleeping pills to increase risk of early death by almost 5 times! [1]

The study was done at Scripps Health – a nonprofit health system in San Diego.

One of the startling finds in this research included this:

In 2010 alone, sleeping pills may have accounted for up to half a million “excess deaths” in the U.S.!

The scary part is that the researchers found no significant differences in risk from those who were heavy users of sleeping pills and those who were occasional users (fewer than two pills monthly).

Considering sleeping pills are one of the most commonly prescribed medications in America, it’s cause for alarm.

So what can you do if you find that you can’t sleep or have been taking pills to get a good night’s rest?

Here are a few suggestions:

1. Take up a meditative practice. This is probably one of the best things you can do. Ideally, it should be traditional meditation, where you learn to use your breath to calm your mind. Otherwise, anything that’s calming, such as Yoga, Tai Chi, or even some time to yourself, where you can relax and think about your day can work very well. It may be a challenge at first, since your mind is probably used to running wild with no one at the reins. But if you stick with it and practice, you’ll find yourself almost effortlessly able to turn the “off” switch and fall asleep fairly quickly.

2. Limit caffeine intake. Try avoiding caffeine completely for an entire month and see if it has a positive effect on your sleep. If you can’t live without caffeine, limit it to the early morning, so it’s had plenty of time to get out of your system by bedtime.

3. Supplement with melatonin. This is the “sleep” hormone. Many people are actually deficient in melatonin, causing sleep issues, including insomnia. Check with your doctor though first, to make sure that’s the case, and so he or she can give you a proper dosage.

4. Get more thiamine. This is just vitamin B1. As it turns out, in some studies it’s been shown to help sleep patterns. Give that the typical Western diet isn’t high in vitamin B in general, it might be something worth considering. As usual, check with your doctor first to make sure it’s something that’s right for you.

So there you go. Sleeping pills aren’t worth the risk. The cause for sleepless nights for most people is simply an unruly mind that won’t shut off.

That’s why the best thing you can do for yourself is learn how to take the reins and get your mind under control through some kind of meditative practice.

You might feel like you’re too busy to take time out of your day to do so, but in reality, it’ll only boost your productivity and help you get more done.

That’s because you’ll actually get a natural, side-effect free, good night’s rest.

As well, make sure you’re eating a healthy, balanced diet and are exercising regularly. Sometimes people just need to de-stress, and exercise is GREAT at doing that.

Oh and one more thing – if you’re serious about managing your overall health and fitness, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]. Kripke, Daniel F., et al. “Pharmacology and therapeutics: Hypnotics’ association with mortality or cancer: a matched cohort study” BMJ Open 2012;2:e000850 doi:10.1136/bmjopen-2012-000850

Millions of Americans suffer from it. And if you’ve ever had a bout with back, shoulder or joint pain, you know how miserable it can be.

You don’t go to the gym, because it hurts and you don’t want to make the pain worse… you’re not as cheerful as you normally are… all you can think about is getting rid of the pain… and it really starts to affect your quality of life.

Unfortunately, as far as mainstream medicine goes, there aren’t many “great” options for relief.

Many prescription drugs come with nasty side effects – a few of which have even been pulled off the market because they increased your risk of dying from a heart attack!

There are over-the-counter pain relievers. But they can cause havoc on your intestinal lining, stomach and liver…

And while finding something that lasts and is safe might seem hopeless, the good news is, research into alternatives is promising. The one getting a lot of fanfare right now?

Yoga.

There’s been a flurry of recent studies on this ancient Indian practice as being a viable option to help relieve everything from back pain to neck pain… even fibromyalgia!

Take a look:

In one study, published in The Journal of Pain, German researchers found Yoga was an effective treatment for neck pain caused by a variety of factors. [1]

An added benefit the study participants found? Improved psychological well-being and quality of life.

In another study, published in the prestigious Archives of Internal Medicine, researchers from the Group Health Research Institute found that Yoga was effective at reducing chronic low-back pain and improving overall function. [2]

And while in these studies Yoga seems to help relieve only specific kinds of pain, other studies show it can do far more for ANY kind of pain.

Researchers at the Oregon Health & Science University found Yoga to be effective at reducing pain from fibromyalgia – a disorder that’s characterized by chronic, widespread pain.

The study found that Yoga was both statistically – AND clinically – significant at reducing pain, fatigue and depression in fibromyalgia patients. [3]

And finally, in another study presented at the European League Against Rheumatism, Yoga was found to provide significant benefit to rheumatoid arthritis sufferers. [4]

The research is clear: Yoga can help you if you suffer from pretty much any kind of pain. And the side benefit is you’ll feel better overall and feel less stressed.

In addition to being a great pain reliever, it can also be a great form of exercise, depending on the kind of Yoga you do. It can also be challenging and rewarding, as you see yourself progress from not being able to do some of the poses, to mastering them and doing them easily.

So if you do suffer from any kind of chronic pain, why not give Yoga classes a try? You’ve got nothing to lose… and you’ll feel a LOT better afterwards! If you’re interested in Yoga classes here at Punch Kettlebell Gym, please respond to the email or this blog post and we’ll see if we can get it back on the schedule.

Oh and one more thing – if you’re serious about managing your overall health and fitness, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]. Andreas Michalsen, Hermann Traitteur, Rainer Lüdtke, Stefan Brunnhuber, Larissa Meier, Michael Jeitler, Arndt Büssing, Christian Kessler. Yoga for Chronic Neck Pain: A Pilot Randomized Controlled Clinical Trial. The Journal of Pain, 2012; 13 (11): 1122 DOI: 10.1016/j.jpain.2012.08.004

[2]. Karen J. Sherman; Daniel C. Cherkin; Robert D. Wellman; Andrea J. Cook; Rene J. Hawkes; Kristin Delaney; Richard A. Deyo. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Archives of Internal Medicine, 2011; DOI: 10.1001/archinternmed.2011.524

[3]http://www.ohsu.edu/xd/about/news_events/news/2010/2010-10-14-ohsu-research-sugge.cfm

[4] European League Against Rheumatism (2011, May 28). Siginificant benefits of yoga in people with rheumatoid arthritis, study shows.

That’s why we weren’t too surprised when we saw the news on this humble fruit that normally doesn’t get too much press.

As it turns out, it can slash your risk of stroke, play a role in the fight against cancer, and even help reduce inflammation and prevent blot clots in your arteries!

What is this magnificent and tasty fruit?

The good ‘ole tomato! (And yes, it’s a fruit…)

In one very recent study, published in the journal Neurology, Finnish researchers found that tomatoes can reduce the risk of stroke by up to 55 percent! [1]

The study followed over one-thousand men between the ages of 46 and 65. At the start of the study, they measured each participant’s blood levels of lycopene – the nutrient found in tomatoes responsible for these protective effects.

They then followed these men for 12 years.

Researchers also looked at other antioxidants like beta-carotene and alpha-tocopherol, but found no link between those and stroke risk.

So it turns out that tomatoes are quite the powerhouse when it comes to protecting you against stroke.

But that’s not all they can do…

A study done early last year at the University of Portsmouth found that lycopene can slow the growth of, or in some cases kill, prostate cancer cells! [2]

More studies need to be done on the cancer-fighting end of things, to be sure. But so far, things are looking pretty promising.

Lycopene is the antioxidant in tomatoes that gives them their red color. It’s also found in watermelon, mango and grapefruit.

But tomatoes rule the roost in terms of how much lycopene you get per gram. For example, 1 cup of tomato juice will give you around 21,960 micrograms (mcg) of lycopene, compared to just 1,745 mcg in half a grapefruit.

The best way to get your lycopene (and enjoy its protective effects) is by eating cooked tomatoes. This breaks down the fiber and helps your body more easily absorb the lycopene.

Also, adding some fat in the form of olive oil or any oil you prefer, can also increase absorption.

So what are you waiting for? Add some tomatoes to your dinner, your salads, or enjoy them in any other way you see fit… your body will thank you for it!

One more thing – why not treat your body right and take advantage of your FREE Fitness Consultation (a $59 value).

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. J. Karppi, J. A. Laukkanen, J. Sivenius, K. Ronkainen, S. Kurl. Serum lycopene decreases the risk of stroke in men: A population-based follow-up study. Neurology, 2012; 79 (15): 1540

2. Simone Elgass, Alan Cooper, Mridula Chopra. Lycopene inhibits angiogenesis in human umbilical vein endothelial cells and rat aortic rings. British Journal of Nutrition, 2011; : 1 DOI: 10.1017/S0007114511005800

For most folks, this means giving that special someone some tasty chocolates, a bouquet of flowers, an endearing personal note, or even a small gift that shows them how much they’re loved.

But what if this Valentine’s Day, you could give a gift that far surpasses anything “traditional” like that?

Science now shows us, such a gift exists…

Researchers at the Social Cognitive and Affective Neuroscience Lab at Harvard University, looked at what happens in the brain when someone talks about themselves.

They did two experiments.

In the first, they recruited 78 participants. The subjects were told to give their opinions, on an alternate basis. While their brains were scanned, they would be asked to give their opinions on different things and subjects. Immediately after, they were asked to judge the opinions of others whose photos they looked at.

In the second experiment, 117 subjects were asked to talk about their own personality traits, alternated with those traits of the current U.S. president at the time (either Bush or Obama). Their brains were also scanned while giving these opinions.

What did the researchers find?

People love talking about themselves! It turns out that when someone talks about themselves, certain “pleasure” and “reward” regions of the brain are activated – the same feel-good regions of the brain that are activated when someone eats good food, has sex, wins money or indulges in drugs.[1]

That’s why if you really want to give the gift of love, let that special someone talk about themselves.

Really listen to them. Don’t do what most people do – nod their head, pretending they’re listening, when in reality they’re just waiting for a break in the conversation so they can say what they’re thinking in the moment.

Instead, be curious and ask questions about the other person. If there’s something interesting they’ve done or mentioned, find out more.

Ask their opinion on different topics (like the researchers did in this study) and find out why they think the way they do.

Most people are dying for a chance to have a meaningful conversation with someone… especially a conversation about themselves.

So why not go a little easy on the chocolates, and instead put science in your corner this Valentine’s Day? Let that special someone talk about themselves.

It will show them they’re loved. And better yet – if this study is any indication – it will help them feel good… really good.

Enjoy your Valentine’s day!

Oh and one more thing – why not show YOURSELF some love this month… and take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. Tamir, Diana, Mitchell, Jason. “Disclosing information about the self is intrinsically rewarding.” PNAS 2012 ; published ahead of print May 7, 2012, doi:10.1073/pnas.1202129109

Americans love coffee.

In fact, over 50% of Americans drink three to four cups a day – totaling over 330 million cups of coffee consumed every… single… day!

We all know why the bleary-eyed and tired drink coffee. It keeps them awake and clears the mental fog they might experience after waking up.

But now a new wave of research is giving us even more reasons to consider drinking coffee (even if it’s decaf). Take a look:

Whip diabetes into shape: That’s right, it turns out that drinking at least 3 cups of coffee a day can help reduce the risk of type-2 diabetes. For example, one study found that every additional cup of coffee per day you drink lowers the risk of diabetes by 5 – 10%. [1] And a recent 2011 study in the journal Nutrition, Metabolism and Cardiovascular Disease found that drinking coffee regularly can reduce the risk of type-2 diabetes by up to a whopping 67%! [2]

Fight the war against cancer: For men, coffee brings great news. In a study from the Journal of the National Cancer Institute, researchers found that men who drank over 6 cups of coffee a day lowered their risk of prostate cancer by 18% – and their risk of lethal prostate cancer by a big 40%. [3] There’s good news for women too… Breast Cancer Research reported in May 2011 that postmenopausal women who drink at least 5 cups of coffee a day lower their risk of breast cancer by 57%! [4]

Keep your heart happy: These days you hear a lot of talk about how inflammation is bad for the heart and how you need to boost your HDL (“good”) cholesterol. Well, guess what? A study in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that coffee addresses each of these concerns. It reduces arterial inflammation, boosts HDL cholesterol and can even decrease the presence of coronary calcification. [5]

Boost your brainpower: You already know that coffee can help you concentrate better and keep you focused and alert. But did you know that drinking 5 cups or more a day can reduce your risk of Parkinson’s disease by up to 60%? [6] Better yet, in animal model studies, drinking the equivalent of 5 cups of coffee daily began to REVERSE the damage to the brain created by Alzheimer’s disease in as little as 5 weeks. [7]

These are just a few of the health benefits both caffeinated and decaffeinated coffee offer. There’s even more research that suggests it can also help protect your DNA, kidneys, and liver.

Bet you didn’t know all that about your morning cup of joe! But now you know…

Oh and before you go out and drink tons of coffee, remember that calories still matter – so if you can, drink your coffee black, or with just a splash of creamer. No point in using the health benefits as an excuse to needlessly drink tons of sugar that will only contribute to your waistline. =)

And by the way, if you’re serious about taking your health and fitness to the next level this Summer, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1] Zhang Y, Lee ET, Cowan LD, Fabsitz RR, Howard BV. Coffee consumption and the incidence of type 2 diabetes in men and women with normal glucose tolerance: The Strong Heart Study. Nutr Metab Cardiovasc Dis. 2011 Jun;21(6):418-23.

[2] Huxley R, Lee CM, Barzi F, et al. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med. 2009 Dec 14;169(22):2053-63.

[3] Wilson KM, Kasperzyk JL, Rider JR. Coffee consumption and prostate cancer risk and progression in the health professionals follow-up study. J Natl Cancer Inst. 2011 Jun 8;103(11):876-84.

[4] Li J, Seibold P, Chang-Claude J. Coffee consumption modifies risk of estrogen-receptor negative breast cancer. Breast Cancer Res. 2011 May 14;13(3):R49.

[5] van Woudenbergh GJ, Vliegenthart R, van Rooij FJ, et al. Coffee consumption and coronary calcification: the Rotterdam Coronary Calcification Study. Arterioscler Thromb Vasc Biol. 2008 May;28(5):1018-23.

[6] Hu G, Bidel S, Jousilahti P, Antikainen R, Tuomilehto J. Coffee and tea consumption and the risk of Parkinson’s disease. Mov Disord. 2007 Nov 15;22(15):2242-48.

[7] Arendash GW, Cao C. Caffeine and coffee as therapeutics against Alzheimer’s disease. J Alzheimers Dis. 2010;20 Suppl 1:S117-26.

In fact, the power behind these five words can help you burn fat, build muscle and ultimately get the body you’ve always dreamed of – once and for all.

Are you ready for it? The five words are:

“Get comfortable with being uncomfortable.”

This is the key to any successful and dramatic physique transformation. Let’s explain…

Where you are now, is your comfort zone. Your health and fitness goals are where you want to be.

So by definition, your goals are outside of your comfort zone – if they weren’t, then you’d have accomplished them by now…

Which means that in order to achieve the body you want (or any other worthwhile goal in your life) you’re going to have to venture outside of that safe, warm, cozy comfort zone and experience some discomfort.

When it comes to a fitter, more toned body, it means you’ll have to experience the discomfort of hunger from time to time… it means you’ll have to push yourself in your workouts, and keep pushing even when your muscles are burning and crying for rest.

… It means you’ll have to follow your nutrition plan – even on the days you feel like eating pizza and ice cream (or whatever your “sinful” indulgence is).

… And it means you’ll have to adapt and reassess when things don’t go according to plan or life throws a curveball at you to see if you’re paying attention.

Getting uncomfortable is what makes us grow. It’s what makes us change for the better. So the sooner you come to terms with it, the sooner you’ll have that rockin’ bod!

The trick to all this, of course, is being able to do those uncomfortable things on a regular basis… and stop yourself from slipping into old habits that are in your comfort zone.

That’s why we’ve included four tips you can start using today to achieve your fitness goals this year and make “get comfortable with being uncomfortable” your everyday reality:

1. Hold yourself accountable. This is probably the best way to make sure you do the things that are uncomfortable until you reach your goal. Being obligated to someone else (a coach, mentor, or workout buddy) will give you the mental strength to pull through when things get hard and very uncomfortable. In fact, one study published in the Annals of Behavioral Medicine looked at how much better we perform when we have an exercise partner. Researchers divided 58 women into three groups. One group exercised on their own on a stationary bike. The second group worked out on a video-game style exercise bike, with a virtual partner. The bike displayed a “live” feed of their partner working out on a similar bike, along with the partner’s progress. The third group exercised with a virtual partner, but this time they worked together as a team on a common goal.

The result?

Those exercising with a virtual partner individually or as a team DOUBLED their performance and reported no loss of motivation, compared to the group that exercised alone. [1]

2. Know your WHY. Knowing WHY you want to achieve your dream body will go a long way to helping you achieve it. It will pull you through in those tough moments. And the good news is, the science backs this up. A study published in the Journal of Consumer Research found that people who solely focus on HOW to achieve a goal have a much tougher time accomplishing it compared to those who regularly think about WHY they want the goal. [2]

3. Feel the fear and do it anyway. Many times the things that are uncomfortable to you are the things you fear. The only way to get past those fears is to face them head on. So maybe you’ve been putting off joining a gym, hiring a personal trainer, or getting serious about your physique goals. Try and figure out what it is you’ve been fearing… maybe you fear you’re already too busy and adding something else to the mix will stress you out… maybe you think you can’t afford it… maybe you’re afraid that working out will be painful. Whatever it is, do as bestselling author Dr. Susan Jeffers suggests, and “feel the fear and do it anyway.”

4. Plan your reactions in advance. Decide in advance how you’ll handle situations where you’re tempted to “give in” to things that are in your comfort zone. This will make sure you stay “uncomfortable” and on track to reach your goal.

So there you have it. Get comfortable with being uncomfortable in 2013 and you’re bound to achieve your dream body!

Oh and by the way, if you’re serious about getting a little uncomfortable and taking your health and fitness to the next level this year, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. Brandon C. Irwin, Jennifer Scorniaenchi, Norbert L. Kerr, Joey C. Eisenmann, Deborah L. Feltz. Aerobic Exercise Is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect. Annals of Behavioral Medicine. 2012 Oct;44(2):151-9.

2. Julia Belyavsky Bayuk, Chris Janiszewski, and Robyn LeBoeuf. Letting Good Opportunities Pass Us By: Examining the Role of Mindset during Goal Pursuit. Journal of Consumer Research, December 2010

The reality is, most people DO set goals. The only problem? They don’t follow through long enough to achieve them.

They are motivated and excited at the beginning, but once that motivation is gone, their efforts fizzle out.

That’s why we think you need to forget about motivation if you truly want to make things happen in 2013. Instead, you need the power of HABIT on your side.

Let’s explain…

Everything we do, is ultimately out of habit. Whether it’s how you put your socks on in the morning, what you eat for lunch or even what you do when you get home from work. Habits are deeply entrenched and they’re hard to break.

In short, they’re powerful. That’s why when it comes to BAD habits, people have such a hard time.

But when it comes to goal achievement, you’ll want to develop GOOD habits… so they become hard to break and lead you effortlessly to the achievement of your goals.

For example, let’s say you have a goal to lose some fat (like most people do on January 1st!).

Instead of telling yourself you’re going to workout for 3 hours everyday and eat only bread and water (totally unrealistic!)… instead start by developing the habit of having veggies with every meal you eat.

Once you’ve done that for a week or two, add in another habit, like drinking 8 cups of water a day.

Then, exercising everyday for at least 15 – 20 minutes.

Or here’s another example…

Let’s say you want your bank balance to grow significantly over the next few months.

Step one could be getting into the HABIT of creating and sticking to a budget. Then the next habit can be finding ways to earn extra income on the side.

You get the idea.

Going about achieving your goals this way is slower, yes, BUT you’ll actually ACHIEVE the goal.

It’s just like the fable of the Tortoise and the Hare. When it comes to actually achieving important goals in your life, being the tortoise will usually beat being the hare.

And it’s all because you’ll develop those all-important habits that will eventually make getting to your goal super easy!

So we challenge you to welcome the New Year in style by having your goals written out – along with the action steps and habits you’re going to develop to achieve them.

Have an AWESOME New Year!

And by the way, if you’re serious about taking your overall health and fitness to the next level this coming year, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

It helps keep our teeth clean, our breath fresh and our mouth free of cavities.

But did you know there’s a very clear link between the state of your teeth… and the rest of your body!?

It’s true! Your dental health can provide a very clear picture to how the rest of your body is doing.

For example, a fairly recent study published in the British Medical Journal, conducted a health survey on 11,000 adults. Researchers then analyzed the data and found a clear link between poor dental care and heart disease.

In fact, those who reported brushing less were at a 70 percent INCREASED risk of developing heart disease. [1]

This is because the bacteria and inflammation in the mouth and gums, if not taken care of properly, can seep into your bloodstream – ultimately affecting your heart and arteries.

Here’s another interesting find…

Researchers at the Columbia University Mailman School of Public Health followed over 9,000 nondiabetic participants. The study lasted 20 years.

The result? Folks with greater levels of periodontal disease had double the risk of developing type 2 diabetes compared to those with no gum infections. [2] The researchers weren’t clear on why this direct link exists, but the data is too strong to ignore.

And it doesn’t end there…

Yet ANOTHER study published in the Journal of Periodontology found a link between poor dental health and your lungs!

As it turns out, folks with poor periodontal health are more likely to suffer from a respiratory illness like pneumonia, COPD, an upper respiratory infection or acute bronchitis. [3]

Again, all these things seem to trace back to the bacteria and inflammation that can come with poor dental care.

Fortunately, the solution is pretty simple. Take care of those “pearly whites!” Brush your teeth after each meal, whenever possible.

Floss at least once a day. Make sure you get a proper dental cleaning at least twice a year.

Finally, lay off all those excess sugary treats, especially now that holiday season is in full swing.

Do this, and you’ll be taking care of two things at once – your teeth AND your body’s overall health!

Oh and by the way, if you’re serious about taking your overall health and fitness to the next level before the year ends, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]. de Oliveira C, Watt R, and Hamer M. Toothbrushing, inflammation, and risk of cardiovascular disease: Results from Scottish Health Survey. BMJ 2010; DOI:10.1136/bmj.c2451.

[2]. Ryan T. Demmer, PHD, MPH, et al. “Periodontal Disease and Incident Type 2 Diabetes
Results from the First National Health and Nutrition Examination Survey and its Epidemiologic Follow-Up Study.” Diabetes Care. 2008 July; 31(7): 1373–1379.

[3]. Nikhil Sharma and H. Shamsuddin. “Association Between Respiratory Disease in Hospitalized Patients and Periodontal Disease: A Cross-Sectional Study.” Journal of Periodontology, August 2011, Vol. 82, No. 8 , Pages 1155-1160

They’re the enemy of every good intention you have to stick to your diet and keep the progress coming fast and furious.

Cravings are especially HARD to deal with when the holidays pop up. That’s because there are all kinds of “goodies” everywhere. And they’re hard to pass up because they represent what you’ve always done during the holidays. Why break tradition, after all?

That’s why if you’re serious about getting in shape, you need a PLAN to deal with the cravings when they show up. Because believe us, they WILL show up!

Of course, simply sticking to your eating plan and using will power to get through it is tried and true advice. But it doesn’t necessarily have to be that hard.

Here are a couple of things that could help…

Green Tea – You’ve probably heard all about green tea’s excellent benefits – including supporting weight loss. But here’s what you may not know… One study published in Nutrition Journal found that drinking green tea with your meals can help you feel significantly more satisfied! [1] Just one or two cups with each meal should do the trick.

Red pepper – Going spicy can curb your appetite. Specifically, red pepper. Research done at Purdue University found that when participants added red pepper to their meals, they were better able to manage their appetite and had the added bonus of burning more calories. [2] Not bad for adding a little ‘kick’ to your food, right? To get the same effects as seen in this study, just add around half a teaspoon of red pepper to your meals.

So there you have it. This holiday season, don’t let cravings get the best of you. Take back control and once and for all WIN the “Battle of the bulge!”

And by the way, if you’re serious about taking your overall health and fitness to the next level this coming year, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]. Julija Josic, et. al. “Does green tea affect postprandial glucose, insulin and satiety in healthy subjects: a randomized controlled trial” Nutr J. 2010; 9: 63.

[2] www.purdue.edu/newsroom/research/2011/110425MattesPepper.html

This single four-pound organ is responsible for over 500 bodily functions and chemical reactions (including cleaning the toxins out of your bloodstream)- all just to keep YOU alive every single day!

Despite this, most people never think twice about it or take any steps to make sure it’s functioning at optimal capacity.

We’re talking about your liver.

It’s perhaps one of the MOST important organs in your body since it plays such a big role in so many different bodily processes. Most people don’t realize just how important it is because it’s always quietly working in the background. As a result, most of us do things that actually damage their liver, without even knowing it!

Things like eating unhealthy foods, excess alcohol consumption, smoking, taking in too many over-the-counter medications, prescription drugs, stress, and environmental toxins ALL contribute to an unhealthy liver.

Symptoms of an overworked, unhealthy liver can include chronic fatigue, high blood pressure, blood sugar issues, poor eye sight, joint pain, digestive issues, lethargy and more.

The good news is that there are MANY things you can do to “thank” your liver and treat it right. Take a look:

S-Adenosylmethionine (SAMe). This is a special type of molecule that can help return your liver cells back to normal. Studies show it can reduce the severity of non-alcoholic fatty-liver disease and improve liver enzymes. [1,2,3]

Dandelion. This natural herb has been used for centuries as a natural diuretic and as a way to help rid the body of toxins. Native Americans used the leaves and roots to treat liver problems. While there are no quality scientific studies to neither confirm or deny dandelion’s positive effects on the liver, there is enough anecdotal evidence out there to give it a try. You can find it at most health food stores.

Milk thistle. Although milk thistle is good for your skin, it’s main claim to fame is its ability to help keep your liver healthy. It’s been used for over 2,500 years in all kinds of herbal and ancient medicine. There ARE studies that prove its effectiveness (especially on those folks with cirrhosis of the liver) but more studies need to be done in order to prove this conclusively. A therapeutic dose is anywhere from 100mg – 400 mg per day. Try and choose a supplement that has at least 80% standardized silymarin – the active ingredient that helps detox your overworked liver.

Vitamin E. This powerful antioxidant was found (in 2004) to have a powerful healing effect on the liver. Researchers at the Virginia Commonwealth University Medical Center discovered that vitamin E can improve the appearance of liver tissue on biopsies and decrease liver fat levels and improve markers of liver cell-injury in the blood. [4] The dose to take based on the available research ranges from 400 – 1,200 iu daily.

Remember, practically anything that enters your bloodstream has to be processed by the liver. So watch what you eat and what you do to your body.

And in the end, the best piece of advice is this… everything in moderation.

If you know for certain that right now you’re suffering from a liver-related health issue, by all means talk to your doctor first and try at least one or more of the all-natural liver protectors talked about here.

And if you’re more interested in prevention and want to avoid problems down the road, start with a healthy diet and exercise. Then add in maybe just one or two of the liver “helpers” discussed above.

Do that, and you’ll be “thanking” your liver the best way you know how!

Oh and by the way, if you’re serious about taking your overall health and fitness to the next level before the year ends, why not take advantage of your FREE Fitness Consultation? (a $59 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]. Kwon do Y, Jung YS, Kim SJ, Park HK, Park JH, Kim YC. Impaired sulfur-amino acid metabolism and oxidative stress in nonalcoholic fatty liver are alleviated by betaine supplementation in rats. J Nutr. 2009 Jan;139(1):63-8.

[2]. Abdelmalek MF, Angulo P, Jorgensen RA, Sylvestre PB, Lindor KD. Betaine, a promising new agent for patients with nonalcoholic steatohepatitis: results of a pilot study. Am J Gastroenterol. 2001 Sep;96(9):2711-7.

[3]. Chang CY, Argo CK, Al-Osaimi AM, Caldwell SH. Therapy of NAFLD: antioxidants and cytoprotective agents. J Clin Gastroenterol. 2006 Mar;40 Suppl 1:S51-60.

[4].Sanyal AJ, Chalasani N, Kowdley KV, et al. Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis. N Engl J Med. 2010 May 6;362(18):1675-85.