SMARTHEALTHYOUR GUIDE TO HEALTHY LIVING

EXORCISING THE

EXERCISEMYTHSHEART HEALTHYSUPPLEMENTSPREGNANCY ANDDENTAL HEALTH

FEBRUARY 9, 2011

VIEW INFULLSCREEN

CLICK ABOVE

EXORCISING THEEXERCISEMYTHS

SMARTHEALTH

8

10 HEARTHEALTHYSUPPLEMENTS6

4 PREGNANCY ANDDENTALHEALTH

The information in this publication does not constitute medical advice and is not intended to be a substitute for propermedical care provided by a physician. Entire publication © Digital Access 2009. All rights reserved. Any reference to otherorganizations or companies, including their Internet sites, is not an endorsement or warranty of the services, informationor products provided by them.

12

10

TOO THIN?THE WARNING SIGNS

BOUNCING BACKFROM A STROKE

14EASY STEPS TOGOOD BREATH

EXORCISING THEEXERCISE MYTHS

MYTH 1EXERCISE IS FUTILE UNLESSYOU WORK OUT HARD AND OFTENThis kind of thinking is an obstacle togetting started. Studies show that moder-ate physical activity works just as wellas intense exercise for losing weight.Walking, bicycling and swimming are allgood ways to exercise at a modest pace.There may also be other health benefits.

MYTH 2YOU LOSE MORE WEIGHT BY EXERCISINGLONGER AND AT LOWER INTENSITYNo. It’s all about the total number ofcalories burned. If you exercise at a highintensity for a shorter time, you are likelyto burn as many calories as a longer,less intense workout. Either way works.

MYTH 3IF YOU EXERCISE ENOUGH, YOU ALWAYSGET THE RESULTS YOU WANTWish it were so. Exercise will do goodthings with your strength, endurance,speed, and it is worth doing. But geneticsplays a role in how each of us individuallyrespond to exercise, so results will vary.

MYTH 4YOU CAN LOSE ALL THE WEIGHTYOU WANT THROUGH EXERCISEIncreasing physical activity is part of asuccessful plan to lose weight andmaintain the loss. The fact is, though,that most people also need to cut caloriesby eating less to really achieve seriousweight loss goals.

MYTH 5STRENGTH TRAINING STOPSYOU FROM WEIGHT LOSSExperts recommend both cardiovascularand strength training exercises to maintaina healthy weight. The more muscle youhave, the more calories you burn, evenwhen you're not working out. This makesit easier to keep off the pounds.

MYTH 6YOGA AND SIMILAR PROGRAMSARE EASY AND GENTLEWrong. Many forms of yoga are physicallyand mentally difficult. Although injuriesare rare, staying in certain positionscan cause nerve damage or back pain.Avoiding certain postures and changingothers can make yoga safer for mosthealthy people, even pregnant women.As with any exercise, proper instructionis necessary for a safe workout.

MYTH 7HOME WORKOUTS ARE NOT ASVALUABLE AS GYM WORKOUTSNot true. The critical elements in successare the exercises themselves and the abil-ity to stick to a program. Studies showthat for many people a home-based fit-ness program is easier to stick with. Con-sistency beats trendiness every time.

For many people, exercise is the new American religion. Thereare many misunderstandings about exercise, so here are thecommon ones with some myth-busting information as well.

SMARTHEALTH 5

FIND OUT WAYS TO WORKOUT IN YOUR HOME

VIEW A SAMPLE OF POWER YOGA

6 SMARTHEALTH

10 HEART HEALTHYSUPPLEMENTS

SMARTHEALTH 7

FIND OUT WHAT TO LOOK FOR WHEN CHOOSING A SUPPLEMENT

Nearly 40 million Americans are said to have some degree ofcardiovascular disease. As we are all learning, the best way to reducethe risk factors are to quit smoking, manage blood pressure and

diabetes, keep a normal weight, lower bad cholesterol, eat foods low insaturated fats, exercise weekly, manage stress, and see your doctorregularly. Sounds easy, huh? In addition, many health and nutrition

buffs believe there are certain vitamins and supplements that can helpprotect your heart and cardiovascular system. The science is promisingbut still developing with regard to the most of these supplements.

OMEGA-3’sOmega-3 supplements may lowerblood pressure, decrease arrhythmias,inhibit plaque buildup and hardening ofthe arteries.�FIBERFiber pills and powders can help keepblood pressure within a normal range.

MAGNESIUMThis mineral can help to restore thehealthy functioning of blood vessels.

POTASSIUMOptimal levels of this mineral are said toaid in keeping the heartbeat regular.

GARLICGarlic may have a positive effect amongpeople with mild high blood pressure.�

COENZYME Q10May lower blood pressure by reducingsystolic and diastolic pressure.

VITAMIN B1Also known as Thiamine, it helps convertcarbs into energy and contributes tothe proper function of muscles andnervous systems.

VITAMIN CAntioxidant properties may block thedamage caused by cell-damagingfree-radicals.

VITAMIN DRecent studies associate low levels ofVitamin D with cardiovascular disease

VITAMIN EThere is controversy here; advocatesbelieve that it contributes to heart andblood vessel health.

PREGNANCY ANDDENTAL HEALTH

Dental care is safe and

effective during pregnancy

and should be coordinated

among prenatal and oral

health care providers. While

necessary treatments can

be provided throughout

pregnancy, the time period

between the 14th and 20th

week is ideal. Always be

sure to inform your dentist

of the pregnancy so that

extra care can be taken

with regard to X-rays,

nitrous oxide, antibiotics

and pain medications. You

may even wish to have

your dentist contact the

obstetrician.

PREVENTION OF CHILDHOOD CAVITIESSTARTS BEFORE BABY IS BORN.

Good oral health during pregnancy is an important part of overallhealth. Good oral health habits not only help prevent oral problemsduring pregnancy, they also affect the health of the unborn child. Yourbaby’s teeth start to develop between the third and six months of apregnancy. By eating right, you can help strengthen those teeth, sobe sure to include foods with calcium, protein, phosphorous and

vitamins A, C and D in your diet.

SMARTHEALTH 9

MORE INFORMATION ONTAKING CARE OF YOUR TEETH

THE FOLLOWING ACTIONS WILL IMPROVE AMOM'S HEALTH AND HELP THE BABY OFF TOA GREAT DENTAL START:

Brush twice daily with a fluoride toothpaste andfloss daily.

Limit foods containing sugar to mealtimes only.

Choose water or low-fat milk as a beverage, andavoid carbonated beverages such as sodas anddiet sodas.

Eat actual fruit, rather than fruit juice, to meetyour recommended daily requirements.

Reduce snacking and, when you do, eatnutritious foods or sugarless gums.

If you suffer from morning sickness, use a tea-spoon of baking soda to wash out your mouthand neutralize acids after throwing up.

TOO THIN?THE WARNING SIGNS

You can’t be too thin or too rich, they say.And the society reinforces the thinness crazy with models and

newswomen and actresses who are deemed attractive because theyare the 'right' size. Not to mention, the media beat down on peoplewho are hefty. However, being excessively thin can be unhealthy.People who are underweight — lets say a Body Mass Index or

BMI measurement of under 18.5 — run many risks.

One cause of excessive weight lossare diseases such as an overactivethyroid, uncontrolled diabetes,chronic diarrhea, cancer, lung disease,tooth pain and infections like tuber-culosis and HIV-AIDS. Poverty andmalnutrition, drug or alcohol abuse,depression and anxiety, and physicalabuse are other possible causes.Thinness caused by these ailmentsshould be monitored by your doctor.

Another set of problems come frompeople, often women, who see them-selves as “fat” and aggressively seekto control caloric intake. This includesthose who diet and exercise in theextreme to lose weight. This condi-tion is called Anorexia Nervosa andis common in teenage girls andyoung women. A related condition isBulimia, marked by vomiting or usinglaxatives to prevent weight gain, oftenafter a bout of binge eating.

When a person is underweight theylack the basics — fat, proteins, andcarbohydrates — for energy, healthybones and muscles, the ability to thinkclearly. The short term symptomsthat result can include: fatigue,muscle weakness, irregular heart beat,recurrent infections, thinning hair, and,in women, irregular menstruation.Longer term complications are quiteserious, and include osteoporosis,vitamin and nutrient deficiencies,anemia, dehydration, heart problems,and difficulty getting pregnant.In extreme cases, emaciation canactually lead to death.

A healthcare professional can helpto determine the cause of a BMIunder 18.5. Once the underlyingcause is addressed, a controlledand safe regimen to gain weight isthe best policy.

CHECK YOURBODY MASS INDEX

SMARTHEALTH 11

BOUNCING BACKFROM A STROKE

One of the two scales used was the

Barthel Index, a respected measure of

ability to perform 20 daily activities

such dressing or bathing. "The second

measure, the Oxford Handicap Scale,

takes a broader approach, such as

speech and reading comprehension,

and the ability to return to work. Study

participants who reported having had

regular exercise one to three times a

week before their strokes functioned

significantly better than those who

had been sedentary, and those who

reported having done aerobic physical

activity four or more times a week

appeared to do even better.

Medical experts say that the relation-

ship makes sense; if you are physically

fit before a stroke, you have more

capacity to adjust or compensate

after the stroke. They warn that the

results, however, common sensical,

are still preliminary.

Not within the scope of these study

but also important, experts also say

there is some evidence, still very

sketchy, that exercise leads to reduced

risk of stroke in the first place. This

is especially true of those who do

vigorous exercise from the teen years

into their mid-50s. But even people

who keep walking as little as 20 min-

utes a day right through their senior

years also seem to see some reduction

in stroke occurrences.

The Ischemic Stroke Genetics Study

was published in July 2009 in the

Journal of Neurology, Neurosurgery

and Psychiatry.

SMARTHEALTH 13

READ THE FULLSTUDY HERE

As if you need another reason to convince you to institutean exercise regime, it turns out that people who exercise

regularly may be harmed less by a stroke than those who donot. According to a new study, stroke victims who exercisethroughout their lives performed better on two important

scales measuring resiliency after a first stroke.

EASY STEPS TOGOOD BREATH

SMARTHEALTH 15

BASIC ORAL HYGIENEIn general, oral health is critical because odor ismostly caused by decaying food particles andbacteria in the mouth. Brushing and flossing ofteeth regularly is the basic treatment.

DON’T FORGET THE TONGUEMany people forget to gently brush the tongue toget rid of evenmore bacteria. This is important! Youcan use a toothbrush, the edge of a spoon, or adedicated tongue cleaner.

MORE ABOUT GUMA recent study found that cinnamon has breath-odor fighting abilities. Unlike other flavors, cinnamonis not just a cover-up; it actually decreases thebacteria in your mouth.

EAT A FEW CARBSYou do not need to load up on carbohydrates. Buta slice of bread along the way will help you avoid“ketone breath,” which commonly occurs amongdieters who do not have enough carbohydrates asfat breaks down to produce energy.

MISCELLANEOUS TOOLSSometimes a toothbrush is not enough. The waterpick is a very effective way to clean around andbetween the teeth, and under the gums. Andmouth-wash is not a bad supplement to oral hygienethough it is largely a temporary fix.

RULE OUT THE RAREMost problems are solved with these simple steps.If you suspect a bigger problem, see a dentist ora doctor. It could be dental (such as cavities ordecay) or medical (such as an infection or kidney orliver disease).

Bad breath happens to everyone, though some more thanothers. Here are some tips for turning it from bad to good,

and making everyone around you a lot happier.

CHEW GUMGum stimulates saliva. Saliva

production is a key to keeping yourmouth fresh. That's why morningmouth and dry mouth lead to prob-lems. By washing away food particlesand bacteria, saliva eliminates odorsand it is a natural bacteria killer.

DRINKWATER

Dehydration is bad for breath.Drinking water helps keep the bacteriain the mouth to a minimum. Drinkingwater has a lot of health benefits, andpreventing bad breath is one of them.

LEARN MORE ABOUTBAD BREATH CURES

http://jacksongi.com/product.aspx?ref=PvNsdjEB2C4=

http://www.pharmacydiscountnetwork.com/

Upgrade Your LifeUpgrade Your LifeWith Smart Circle Cards

Live better. Live smart.

Let’s face it. Most of us, even if we haven’t lost a job or seen our retirement savings shrink, have taken a hard look at how we spend our money. That is smart thinking.

Many people have cut back on things they really enjoy likevacations, recreation, entertainment, and dining out. Golfers play fewer rounds, massage enthusiasts don’t spend quite as much time at the spa, fans are catching fewer games. That smarts!

You can still enjoy vacationing at a resort, playing golf at great courses, spending a day at the spa, dining out, and other activities you love without busting your new budget. How?

By spending smarter with Smart Circle Cards.

Visit us at www.smartcirclecards.netor call us at 1-800-775-1975 to see how you can get four rounds of golf for the price of one, three spa services for less than the price of a massage, 50% off dining, and more.