Issue 175  March 14, 2016


As we further consider the subject of weight-loss and the need to maintain our ideal weight, we must cover the subject of exercise. I'm sure we all know that exercise is good for us, but just to review, here are a few of the health benefits of regular exercise:
  • Helps one sleep better
  • Improves mood
  • Boost energy
  • Controls weight
  • Improves sex drive
  • Decreases risk of cancer
  • Prevent or manage several health problems including: stroke, type 2 diabetes, depression, arthritis.
There are mainly three different types of exercise, each of these have their benefits.

Endurance or aerobic exercise, strengthens your heart and burns calories to help you manage your weight. People who do regular aerobic exercise have lower incidences of cancer, heart disease and type 2 diabetes. When you exercise aerobically, you release more feel-good chemicals in the brain, which boosts your mood. Regular cardio exercise builds up your endurance for day-to-day living even as you grow older. Examples include: brisk walking, playing tennis, heavy gardening, dancing, running, cycling, swimming, many sports, etc.

Strength training exercises increase muscle strength. It also improves bone density and improves body composition so there is a greater percentage of muscle mass, which boosts metabolism. Developing strong muscles and connective tissues makes your body move more efficiently so your joints don't take the brunt of all your activity and experience injury. Greater strength improves your overall quality of life, and prevents many of the aches and pains caused by inactivity. Examples include: weight-lifting, resistance training, blanks, etc.

Flexibility training involves stretching exercises. These help prevent injury to muscles and the body in general. Regular stretching improves your posture and enhances your ability to relax. It can alleviate soreness in overworked muscles, as well as stored tension from day-to-day stress.

Another important aspect of exercise is intermittent movement. Mounting research shows that sitting for long periods of time without interruption is an independent risk factor for chronic disease and early death—even if one exercises vigorously each week. It is very important to keep the body in continual motion—bending, stretching, reaching, standing up, and so on. This also goes for burning calories. By just standing up and stretching every 15 minutes while on the computer or at a desk, one can improve health and fitness.

The best way to incorporate exercise into your life is to make it a part of your life. As an example, I will share with you what I do for exercise. When I wake up, I do some simple stretches, then once or twice a week, I will do the "surge", a high intensity quick aerobic exercise. When it is nice out (or I don't have the car), I will walk or bike to and from work.

During work, I stand and stretch every so often while at the computer, stand while taking to customers, go get things, and basically move around. Sometimes, I will run up and down the stairs outside at our house when I get home. When the weather is decent, my husband and/or the family will join me for a long walk or hike.

So now that the weather is nice, let's get moving!

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"He causeth the grass to grow for the cattle, and HERBS  for the service of man." 
Psalm 104:14
Healthy Tidbit: The SURGE

This is a high intensity exercise. Research shows that a mere few minutes of high intensity exercise per week can deliver many of the health and fitness benefits from hours of conventional exercise, including improved insulin sensitivity, better metabolism, and immediate change in DNA.  
  1. Run in place as fast and as hard as possible, lifting the knees as far up as possible. Do this for 30-40 seconds.
  2. Stop and stretch for 30 seconds. 
  3. Repeat running and stretching 3-4 times.
  4. It is best to do this exercise for 4-5 minutes.  Then you're done! 
It is a great workout exercise for when you don't have much time, plus you can do it basically anywhere. 
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NCR with ABC consists of 4 procedures done 4 days in a row.
Cost: Adults - $600; Children - $350
  • NeuroCranial Restructuring (NCR) permanently corrects damage to the brain caused by life's traumatic events be it birth trauma, infections, illnesses, accidents, falls, work injuries, medical procedures, surgeries, severe emotional trauma and biochemical damage caused by drugs.  NCR  is the newest and most powerful therapy in physical medicine. NCR is a cumulative manipulation process involving controlled release of the body's connective tissue and meningeal tensions-resulting from traumas-to unwind the body and its bony structures and return it to its original and optimal design. NCR utilizes careful analysis of the body's patterns of balance to determine the precise areas of the skull needing to be unlocked during each day's treatment. More information may be found online at:
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Ingredients: Burdock Root, Sheep Sorrel, Slippery Elm, Turkey Rhubarb Root.
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