Most people will try a hundred different fad diets, at least as many nutritional supplements and even all sorts of wacky alternatives. But, getting them to exercise can be a real challenge.

Nevertheless, it's an inescapable fact that proper diet has to be accompanied by an age-appropriate, regular exercise program - if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to generate health and fitness.

There's no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.

Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury. That reduces the motivation.

Instead, start with some light weight training, using 5lb, 10lb, then 20lb weights. Curls, squats and other exercises are simple and you'll soon graduate. Then add a 10-minute jog, a 20-minute jog, then 30-minutes. Once you hit an hour-long run, you're into the serious workout category.

If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don't let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don't be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff.

In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you'll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.

As you get into the routine, you may or may not actually lose weight. If you're not obese but merely overweight, you may not see much loss. As you reduce fat deposits the difference can be made up by gains in muscle mass. Don't pay much attention to early losses, they may well be due as much to water loss as anything else.

But as you reduce excess body fat and tone muscles you'll experience many side benefits beyond a more attractive body. You'll feel better overall, be more energetic and should experience a heightened mood.

Feel good about it. You worked hard for the results.

No doubt it's impractical to try to 'cure' stress in the sense of eliminating all occurrences. But there are several practical short-term and effective long-term strategies for minimizing it and its effects.

Most individuals under stress will let it build, ignoring it for too long. They cite the need to get a work project completed, or view their situation as unchangeable. "That's life," many will say. But no form of ill-effect is inevitable, nor is it necessary or wise to passively accept one.

The first step is always to increase awareness in two directions - outward and inward. Be conscious of your internal state and evaluate it as realistically as possible. Be objective about external circumstances. When you recognize a circumstance as legitimately worrisome, reacting with concern and a degree of stress is normal and healthy. Unreasonable fear and obsession are not.

Then, take a moment to breath - literally. One of the most common reactions to stress is tension, usually muscle tension. The neck muscles will stiffen and breathing will often be more shallow. Focus on this, check for it and, if present, consciously loosen up neck muscles with a gentle side to side motion of your head. Take a deep breath or two.

Yoga and other psycho-physical exercises can help mitigate stress factors. Getting 8 hours of quality sleep is paramount when living under stressful conditions, etc.

Studies show that melatonin supplementation can regulate your sleep patterns. Melatonin is an ingredient in Mynutritionstore's MYSLEEP.

Studies show that Valerian Root may/can mitigate the effects of stress. Valerian Root, found in MYSLEEP is listed on the pharmacopoeia of 23 countries around the world as a mild tranquilizer.

Something as simple and old-fashioned as a walk in the park can be helpful. It's not simply an old wives tale that fresh air and sunshine can be relaxing. It's also true that moderate exercise helps relieve many of the accompanying physical symptoms of stress.

Playing music of certain types is helpful. Seeing a comedy on TV or at the movies is beneficial. Laughter is a great mood lifter. A creative activity can be helpful, especially if there is some accompanying physical activity. It could be as simple as making a birdhouse or as advanced as painting or sculpture.

A talk with a sympathetic friend could be useful, but it's a good idea not to spend too much time talking about the circumstances causing stress or the stress itself. A good airing is beneficial, but too many times it's an excuse to obsess over the problem. Some people are too much inclined to seek out only those who will reinforce negative evaluations.

Just keep in mind that these are all techniques to help relieve symptoms, they don't address the underlying causes. As such, they are only one (albeit important) component in curing stress. For that, more in-depth action is needed.

MyNutritionStore.com recommends Immune Stress Support, with adaptogens, which are plant and herbal extracts that help the whole body system "adapt" and normalize, creating an overall sense of balance and harmony. Along with a Synergistic Antioxidant formula. Immune Stress Support combats daily stress and boost immune responses.

The following article was written by Kelli Calabrese, Exercise Physiologist and 20 year fitness industry leader. The fitness advice given is a guideline for women to follow for weight management.



It's estimated that $4 billion is spent a year in the pursuit of weight loss, yet the epidemic is continuing to grow. Americans are consuming more calories than ever before, but certainly aren't compensating with increased physical activity.

The prevalence of fast food outlets, vending machines, the huge increase in portion sizes at restaurants and the many hours spent in front of a computer and watching television are all contributing to the obesity epidemic.

Genetics

At the turn of the 20th century, an estimated 10 percent of the population was overweight. By 1960, about 24 percent of the adult population was overweight. Today more than 33 percent of adults are overweight. It is, therefore, unlikely that genetics cause obesity.

Genetics are theorized to predispose certain individuals to weight gain when challenged by a positive energy balance. However, genetics don't cause weight gain or prevent weight loss. A positive or negative energy balance is the ultimate cause of weight gain or loss. More and more evidence is point to the fact that we can express the positive side of our genes and over come nature with nurture meaning than anyone can maintain a healthy body weight and become fit.

The importance of exercise in fat loss and especially in weight maintenance cannot be stressed enough. Sedentary individuals may burn only a few hundred calories over their resting energy expenditure. For the average Joe, this may be about 2,000 calories a day. On the other hand, top athletes like ultra endurance cyclist Lance Armstrong, may burn up to 8,000 calories on an average training day. Not I'm not suggesting anyone train like Lance, however, according to the American Heart Association and the American College of Sports Medicine, everyone should be participating in daily physical activity including cardiovascular conditioning and strength training 2 - 3 times weekly.

Diet or Exercise... or Diet AND Exercise?

Inactivity is one of the major causes of weight gain. With no exercise, individuals are destined to lose muscle and gain fat with age. When looking at subjects who just engage in cardio without dieting, they can expect to lose fat but have little to no effect on muscle.

Those who only strength train with no dietary changes have little effect on their scale weight, but increase lean muscle. Those who just diet without exercising can expect to lose fat and lose muscle. The good news is that those who diet and exercise can expect to lose fat and gain muscle. At one year follow-ups, diet plus exercise groups tended to be the superior program for sustained weight maintenance.

Low-fat to moderate-fat eating is of importance if exercise is to have an optimal impact on fat stores. Cardio helps promote a negative caloric balance. Strength training can benefit dieters by preserving lean mass and a high metabolic rate, creating a negative caloric balance.

Aerobic exercise does not preserve metabolic rate when combined with a very low calorie diet. Strength training results in preservation of muscle and weight loss when combined with a very low calorie diet.

Overall, the results of available studies suggest a weight loss/fat loss benefit of combining diet and exercise. Resistance exercise is encouraged as it generally increases or at least prevents loss of fat-free mass, which it is a major determinant of metabolic rate.

There are no short cuts to weight loss. Muscle gain, fat loss and weight maintenance are all possible through a combination of strength, cardio and diet. There is no magic ratio of carbs, protein and fat for optimal weight loss. Recent evidence suggests that the traditional recommendation of a high carbohydrate low fat diet may not be the best choice for everyone.

Proper food choices, serving sizes and a long-term commitment to incorporating exercise and healthy eating into your lifestyle are still the best guidelines to follow. Falling prey to the newest fad diet book and weight loss supplement claims -- or using prescription drugs for weight loss instead of choosing exercise and a healthy diet -- will potentially increase your risk of disease, cause frustrating and potentially harmful fluctuations in weight and postpone your journey to optimal health.

Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general.

Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal.

Women experience hormonal changes that differ considerably from that of men as they age. Even young women can have irregularities in menstrual cycle and other physiological changes as a result. This can be seen more clearly by looking at some extreme cases, for example.

Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.

The ill effects of PMS (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources.

Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn't provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts.

Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some.

For example some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour.

During the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts.

Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise.

One result is that, though men in general have a higher risk of heart attack as they age, during this time a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.

Moderate wine consumption is beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.

What constitutes a proper diet varies somewhat by gender and age, so investigate what is right for your particular circumstances. Knowledge is the key to health.

What works for General Health?

Getting everything you need for optimal health from your diet is a great concept, but 80% of Americans don't even eat the recommended minimum 5 servings of fruits and vegetables a day. So supplements, starting with a high-quality multivitamin, are an addition most health experts recommend. What else is important for general health? Some of the most important supplements to add daily include Soy Protein to promote weight loss, heart and bone health, Calcium and Potassium for bone and heart health, and Spirulina and Colostrum for a healthy immune system.


Soy Protein: shown to promote weight loss, lower cholesterol, reduce the risk of bone loss and soothe menopausal symptoms.

Soy is a naturally low-calorie, low carbohydrate super food that is an excellent vegetarian protein source. Soybeans are the only beans considered a complete protein because they contain all eight essential amino acids. Soy contains more protein than milk without the saturated fat or cholesterol. Yet soy is high in fiber and is a low-glycemic index food, which helps regulate blood sugar and insulin fluctuations. Soy protein, either in shakes or in foods, has been shown to effectively promote weight loss.



The FDA approved heart health claim "soy Protein, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" indicates that soy protein should be included in every adult's regimen. Soy protein has also been shown to to reduce the risk of bone loss, as well as soothe hot flashes and other menopause-related discomfort. Don't wait to supplement your diet with soy protein!



Calcium: the most well-studied, essential supplement for life-long health and well-being.

The need for calcium starts early and continues your entire life. Calcium is essential for bone development and cell function and has been proven in the highest quality clinical studies to effectively treat high blood pressure, premenstrual syndrome and bone loss. Yet USDA studies show that 55% of men and 78% of women do not get enough calcium in their diet. This is why many healthcare professionals recommend supplemental calcium to people of all ages.



Calcium has been clinically proven to prevent and treat bone loss and osteoporosis, a disease that frequently causes older adults, especially women, to suffer from porous bones that easily fracture. Calcium has been show to safely and naturally lower high blood pressure. And studies show that calcium helps alleviate premenstrual symptoms like water retention and pain. At any age, even if you get some calcium in your diet, calcium supplementation is not only helpful, it is essential.



Spirulina: the best plant protein source also strengthens the immune system.

Spirulina, a blue-green algae filled with vitamins and essential nutrients, has been consumed by people in Mexico and Africa for thousands of years. It is rich in vitamin E, beta-carotene, B vitamins, and gamma linolenic acid or GLA , an essential fatty acid. Spirulina is also packed with amino acids, and is the best source of protein from a plant.



Clinical studies show that Spirulina can increase the production of Natural Killer cells in the blood stream, helping strengthen the immune system to fight off viruses and cancer. Spirulina has also been shown to block some of the allergic reaction in people with nasal allergies. If eating algae isn't your cup of tea, Spirulina is also available in supplement form.



Potassium: essential for heart, digestive, muscular and skeletal health.

Potassium is a mineral that is important for normal heart, digestive and muscular function. It helps the kidneys function normally and plays a key role in cardiac, skeletal, and smooth muscle contraction. Low levels of potassium have been linked with high blood pressure, increased risk of stroke and poor lung function. High dietary intake of potassium is recommended for optimal heart health and to help preserve bone mass and prevent osteoporosis. Potassium is found in fruits, vegetables and legumes, and also in supplement form.



Colostrum: life's first food provides multiple immune and growth factors for a strong immune system.

Colostrum is life's first food, produced by the female of the species within 72 hours after giving birth. Colostrum is essential immune protection which can be critical to the survival of the offspring. Bovine Colostrum has been used in India for thousands of years by Ayurvedic physicians. Colostrum has also been used in Scandinavian countries. In the U.S. Colostrum was used as an early antibiotic before the discovery of penicillin and other antibiotics. Colostrum's health benefits have been studied and documented by western scientists since the late 18th Century.



The modern medical community has conducted thousands of published scientific and clinical studies demonstrating the immune protective and health enhancing properties of Colostrum. There are two major ways that Colostrum has been shown to support health. First, Colostrum provides multiple immune factors and natural antibodies to provide a strong support for the immune system. Second, Colostrum has growth factors which build and repair lean muscle and aid stamina. As we age, we lose immune and growth factors, leading to weakness and illness. Now there is a scientifically proven, natural way to replace them - Colostrum.