The "BEST BREATHING EXERCISES" Health, Fitness & Personal Power Blog

This Mom Ain't Listening

It's no secret that the processed food industry is
an aggressive marketer.

I mean, just scan the inner aisles of your local
grocery store and pay attention. So many types of
displays, promotions, and tricks of the trade to
get you to buy more of their packaged and highly
processed foods.

Foods containing all sorts of unnatural, unhealthy
ingredients, like preservatives, sugar, excess sodium,
and - one of my favorite frankenfoods - high fructose
corn syrup.

Well, I have to admit, the gall of the processed food
industry has amazed me yet again.

Their latest ploy is to (quote) "engage in a
dialogue with American mothers". And what do they
want to talk about? They want to tell us moms about
how foods infused with high fructose corn syrup are
healthy, natural and wholesome...so we will feel
good about feeding more of them to our kids, as
well as eating more of them ourselves.

Here is the actual copy from a series of full page
ads the Corn Refiners Association has been running
in major newspapers nationwide:

"And now, a little food for thought: A little sweetness
in life is good. And what sweetens lots of our
favorite foods and beverages are sugars made from
corn, such as high fructose corn syrup. It has the
same natural sweeteners as table sugar and honey. And
the same number of calories. But, like most foods,
sweeteners should be enjoyed in moderation..."

Well, at least they put that last caveat in there.

Sorry, guys (or gals), this mom ain't buying it.

It's not that I never eat processed foods, or never
serve them to my son. I do. But I make every effort to
limit the amount of highly processed and packaged
foods in our diet - especially foods and beverages
containing a lot of sugar - and instead eat more
fresh, whole foods.

These days, many people consume a lot of processed, overly
refined foods and beverages. These types of foods don't
offer much in the way of nutritional value compared to
their more natural, less processed counterparts.
And they typically pack higher calories per portion.

Yet we are becoming increasingly addicted to these types
of foods.

Not to sound too "conspiracy theory", but it's a fact
that the food industry has spent many years and billions
of dollars researching the exact tastes and textures that
will drive people to crave their foods.

They process and refine, and add extra sugar and salt,
because they know these additives induce people to munch
away and crave more of their products.

They also market to our kids - on TV, at school, and in
the stores - in order to hook them early and develop
lifetime customers.

This approach has enriched the packaged foods industry.
Meanwhile, more of our tax dollars go to health care costs,
and the rate of diabetes, obesity, allergies and asthma
continue to skyrocket.

Here's the deal about high fructose corn syrup:
your body does not react to it like it does truly
natural sugars, such as those in fruits or honey.

Sugar can be addictive, because we are all born with
a sweet tooth. But high fructose corn syrup (HFCS), a
highly refined form of sugar, is super-addictive.

HFCS is like a concentrated form of sugar. It gets into
your cells much faster. It bypasses the normal satiety
cycle, so you eat more of the foods that contain it, but
still aren’t satisfied. So you eat even more. HFCS also
converts more quickly into fat.

From a more general health perspective, too much sugar in
your diet, including highly refined carbohydrates, can lead
to insulin resistance. When there is too much sugar in your
bloodstream, your body secretes extra insulin. This clears
the sugar out, but leaves you with low blood sugar levels.

Low blood sugar leads to mood swings and loss of energy and
mental focus. You also get hungry and may even crave more
sugar or carbohydrates.

Long-term, this vicious cycle can lead to Syndrome X, a
metabolic condition which includes insulin resistance, as
well as diabetes.

Increased consumption of overly processed and refined foods
has been implicated in the rise in the number of people
suffering from allergies, food sensitivities, and
asthma.

These conditions are all manifestations of inflammation --
of the body trying to fight back and protect itself.
Unfortunately, it is so overwhelmed, it is fighting back
too hard and harming itself in the process.

These types of problems are also systemic in nature. In
other words, where there's smoke, there's fire. If you have
inflammation in one area, you're likely to have (or likely
to develop) inflammation and problems in other areas, as
well.

So, fellow parents, I ask you: does this sound like the
type of thing that should be promoted to us and our kids?

One of the most important steps you can take to improve
your health and energy levels is to reduce your consumption
of processed and refined crap, and increase your consumption
of natural, whole foods and beverages.

Notice I said "reduce". You don't have to eat perfectly
all the time. I sure as heck don't. You and your kids can
still enjoy your Ho Ho's, Yodels, cookies or Coke once in
awhile. Just don't make them a staple of your diet.

And don't fall for the food industry's marketing either.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. The "Fire Up Your Metabolism" Program includes
a targeted, fat-burning workout along with cutting
edge nutritional recommendations, and some simple
but effective strategies you can follow each day,
to help you burn off the fat, reduce your midsection,
and feel more energetic than ever. Get started today!
Order your copy at
http://www.bestbreathingexercises.com/metabolism.html.

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

Stretch Yourself

Breathing is at the center of everything that goes
on in our bodies, and most things that go on with us
mentally and emotionally. So our discussions about
breathing will naturally take us to all kinds of areas.

One area that is often overlooked or underappreciated
is that of flexibility.

People usually think of cardio and aerobics, weight
lifting, and so forth as being at the heart of a solid
fitness program. Stretching and flexibility get shunted
to the bask burner, seen as a way of warming up or
cooling down, but not really integral to fitness,

Well, let me explain why stretching and flexibility
exercises are so important.

Flexibility is extremely important to anyone who is
training or participating in athletic activities. It
helps improve performance as well as prevent injury. 

Flexibility provides important general benefits as well.
The ability to relax, stretch and expand the chest, and
keep muscles and joints loose is important for overall
well being. 

A good flexibility routine helps improve your posture
and movement. It helps to reduce and even eliminate
nagging pains caused by back, leg and shoulder
tightness. 

Stretching correctly makes you feel great when you’re
done. In fact, I tell people that, even if you only
have time to do some deep breathing and some stretching
each day, you will still benefit enormously.

A combination of dynamic exercises, deep breathing, and
stretching can be an excellent workout, if you really put
energy and feeling into what you are doing.

I used to experience this most keenly when I was
traveling overseas nearly constantly for work. I would
find myself in a new time zone, trying to wake up
on London or Amsterdam time, for example, while my
brain and body were still on Washington time.

The thought of actually trying to exercise first thing
in the morning (which often was the only time I would
have had) seemed quite daunting. But some focused
breathing and stretching, even if only for 10 to
15 minutes, would usually revive me and help me get
fully prepared and enthusiastic about the day to come.

I honestly don't think I could have made it through
some of the trips I had to complete if I had not
established my little morning breathing and stretching
routine.

But back to you and your streathing program...or lack
thereof.

You should coordinate your breathing with your stretching.
Inhale and exhale through your nose, taking nice
comfortable breaths. Exhale fully. 

Your breathing should cycle smoothly. In other words,
don’t hold your breath. Just keep it moving smoothly and
deeply. This will help you relax even more into each
stretch.

Visualize yourself as being loose and flexible. See
and feel yourself relaxing into each stretch and enjoy
the feeling of moving your body.

Improving your flexibility does not have to involve a
lot of pushing and pain. The key is to stretch consistently,
every day or every other day, making small improvements
each week. If you stretch just a little each day, I think
you will be amazed at how much your flexibility has
improved after just one month.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. In "Dynamic Flexibility: The Secret To Healthy, Pain-Free
Joints, Limber Muscles and Maximum Mobility", I home in on
the most productive, results-producing flexibility exercises.
I show you how to use dynamic, natural movements to improve
your flexibility and the health of your joints...so you are
limber, loose and injury-proof.

I also trach you how your breathing and emotional state can
influence your flexibility...and how to leverage both to
radically increase your flexibility and feeling of wellbeing
within minutes. Go to
http://www.bestbreathingexercises.com/dynamic_flex.html and
discover for yourself how easy and enjoyable stretching and
improving your flexibility can be!

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

Cycles Are Normal

 As you know from reading my daily tips, I'm a big
proponent of using targeted, effective breathing
techniques and exercises as one of the cornerstones
of robust fitness and health.

This emphasis is due to one overriding phenomenon:
the correct selection and sequence of breathing
exercises work.

I've experienced the benefits firsthand, in myself
as well as others with whom I have worked directly,
or who have purchased and put to work the exercises
in my programs (like the Secret Power of Dynamic Energy
Exercise Course - go to
http://www.bestbreathingbxercises.com/dynamic_energy2.html
for more details).

I'm always searching for new methods or techniques
to add to my arsenal. I think it's important to have
multiple tools, or variations of tools, to help you.

We all need some variation in our routine or training.
This helps us avoid becoming stale, and is important to
ensure additional progress.

I've been pleasantly surprised in recent years to see
that breath training is being used more and more in
athletic training.

For example, many coaches now train their athletes
in the proper use of breathing to help enhance performance,
focus better mentally, and recover more quickly and
fully from their training or competitive exertions.

Seems what's old is new, and what's new is old.

I've realized that each person's experience with breath
training to improve their fitness or health follows
along the same type of paradigm as does physical
training.

In athletic training, athletes and coaches follow the
practice of periodization. This means they emphasize
different things in training as the athlete cycles
through general training, to sport-specific training,
to the competitive, or "in-season" phase.

Within the periodization paradigm, cycles of improvement
and assimilation are always included -- at least in a
rational program.

What this means is that training science and
application have proved what we all intuitively know:
that any development, whether physical, mental,
emotional -- or even spiritual, for that matter --follows
natural cycles of progression and regression.

In training, as in any kind of self-improvement or
health enhancement program, you will make progress for
awhile. Then you will experience a period of little or
no progress. Or you may even feel like you are
regressing a bit.

This is natural and to be expected. It is so natural
and powerful that training programs of all types take
this into consideration. They actually build in these
periods of assimilation or regression.

While this can be frustrating, it's also magical.

If you recognize and embrace the periods of regression
you are experiencing for what they are, you can emerge
from them capable of making even more dramatic strides
and improvements.

This is because, during the slow or stagnant period,
your body and mind are still developing. It's happening
beneath the surface, beyond your conscious awareness.

Your systems are busy assimilating the gains in training,
or knowledge, or self-awareness you have achieved during
the growth phase. This prepares them for additional growth
and development.

The key for you is to recognize these cycles for what
they are.

For example, even with breathing exercises that are
extremely effective, you may experience periods in which
your body has adapted to them.

To counter this, you can try performing the exercises
in a different order. Or you can stop performing certain
exercises for awhile, and introduce others into your
routine.

This is one reason why I will continue to come out
with additional programs that use dynamic breathing as
a means to health and fitness. They add variety, sustain
interest and enthusiasm -- and they work.

Occasionally, I even stop doing my regular exercises
completely, for as long as a week or two. This is a way
for me to test their effectiveness and see whether they
really make a difference.

I can tell you that, within a week or so of not doing
them, I feel the difference. And I'm always very
enthusiastic about returning to them.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Introducing breathing exercises into your daily
routine is not complicated. Try doing some deep breathing
as soon as you wake up each morning. Perform at least
8 cycles of full, gentle inhalations and exhalations,
with an emphasis on the exhalation. You'll be amazed at
how energetic you feel as you move into your day.

For an even more powerful and transformative approach,
try the Secret Power of Dynamic Energy Exercise Course,
Volume II. If you devote just a little bit of focused,
discipline time on the exercises in this program, you will
amaze yourself at just how much resilience, stamina, and
inner fortitude you actually have. Read more about it or
pick up a copy at
http://www.bestbreathingexercises.com/dynamic_energy2.html

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

Your Body's Wisdom

"An apple a day keeps the doctor away."

This well known phrase has been a staple of nutritional
advice since the 1700's, when it was coined by
Benjamin Franklin.

I've been told by friends from other countries
that they have their own originator of this little
piece of advice. Ben was a pretty smart guy, though,
so my money is on him as the 'original' originator.

Regardless of who first said it, this is valuable
advice for everyone.

When it come to breathing, you should know that a
number of studies have shown that eating one apple per
day can help improve lung function by keeping
the airways open and clear.

Eating apples can also help with weight loss. A
program called the "Apple Diet", or something like
that, was popular about a year or two ago. 

The basic approach of this diet is to eat an apple before
every meal. This helps reduce your appetite so you eat
less. Also, the malic acid in apples is thought
to help with weight reduction.

Of course, eating three apples a day before any meal
can become quite tiresome and tedious. Which is
probably why this diet did not have a long shelf life.
I haven't heard much about it lately.

The Vitamin C found in apples and other fruits and
vegetables contributes to improved airway function.
It's an antioxidant and helps reduce inflammation.
Vitamin C also contributes to tissue repair.

This is yet another reason to eat more fruits and
vegetables!

Just in case you needed it, here's one more:

A number of doctors, including specialists in
complementary medicine,believe that overconsumption of
foods, in particular refined carbohydrates,can
negatively affect your breathing.

The culprit is too much insulin in the body.

The body secretes insulin as part of the digestive process.
If you eat too much, or eat the wrong kinds of foods,
your body secretes excess amounts of insulin to help
break down the food.

Insulin has been shown to produce bronchoconstrictors,
which narrow your airways and make breathing more
difficult. It can also restrict blood flow in the lungs,
which reduces oxygen flow at the cellular level.

One of the simplest ways to control spikes in insulin
is to always pair a portion of protein with a portion
of carbohydrate in every meal and snack. Include healthy
fats as well in at least two meals per day.

The protein and healthy fats help prevent insulin spikes
that would otherwise be caused by the carbs. Eating foods
rich in fiber helps reduce the insulin response as well.

I discuss what I call the 'complete meal' approach, as
well as other powerful nutrition strategies, in the "Fire
Up Your Metabolism" Program -
http://www.bestbreathingexercises.com/metabolism.html.

No, it's not a diet plan.

It's simply some common sense principles and strategies
to help you eat more intelligently without feeling deprived.
AND without having to measure and weigh portions, count
calories, keep track of grams of carbohydrates, and so
forth.

If you are serious about improving your breathing, one
of the most important areas of your life to look at is
your eating.

When you're younger, your body has such vast reserves of
energy. It can function well no matter what you put
into it.

As you get older, I think the body starts to rebel
against the poor nutritional choices you've been making.
It starts to assert its own wisdom.

Best that you listen to it!

Your body will guide you in the right direction, if you
will just pay attention.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

If you're ready to be successful this year and achieve
the weight loss and physique you've been dreaming of...then
get started the sensible way with the "Fire Up Your
Metabolism" Program. Get your copy today at:
http://www.bestbreathingexercises.com/metabolism.html.

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

Hey This Stuff Really Works!

Let's talk about a touchy subject for many people:
Discipline.

Yes, I know, this word is a four letter word to
some people. It gets a bad rap.

But discipline - as in self-discipline - is probably
one of your most precious assets...if you cultivate
it.

It's not a talent we inherit as much as it is a
skill we develop. Disciplined action begets discipline.
It's a virtuous cycle that anyone, no matter how lazy
they think you are, can put into action immediately -
with life-changing results.

But sometimes we talk ourselves out of something
before we even begin...before we even give it a
chance to change our lives.

I could say this about many things, such as embarking
on a new career path, or deciding to become a
parent, or giving yourself up to the possibility of
a new love.

But today I will focus on the discipline of breathing.

Of course, I don't usually refer to it that way.
But learning, practicing and doing the breathing and
energy exercises I teach does take some discipline.
You actually have to learn them and then do them
on a regular basis.

Some people get stumped right here, right at the
beginning. The excuses come out. "Don't have the time."
"Will start next week, this week is too stressful." "I
wonder if they really work."

Only you can think your way out of the first two of
those excuses. As for the third, is it worth it to
put in the small amount of time - disciplined,
focused time - required to actually benefit from the
exercises and approach I teach?

Well, don't just take my word for it. Let's hear
from several people who have simply given the
dynamic energy exercises a try - and were probably
a little surprised at the results.

Hi Karen:

Just to let you know the power of your information...today
I had my six month Cancer exam. Prior to the actual exam
the nurse checks our blood pressure etc. Prior to the
blood pressure I did one of your breathing exercises.
Normally, because of "white coat syndrome" my pressure
jumps to 140/150 - or even 160 - over 100 plus. Today it
was only 120 over 80...not bad for one day of practice.

Thank you,
Bill N.

Karen,

I can't thank you enough for this letter (the Dynamic
Fitness & Health Letter - go to
http://www.bestbreathingexercises.com/NLInfo.html for more
information). The breathing works wonders! Last year
I was stranded at the airport for 10 hours, breathing
got me through it all. God bless you!

Mabel

Hello Karen,

I just wanted to let you know how much I enjoy your
emails and breathing exercises. I have always been a
swimmer and now play a lot of a game called underwater
hockey - a very obscure but fun game that requires a lot
of time underwater holding my breath. Since I've been
exercising my lungs with your system my breathholding
ability has really increased. Thank you very much!

Michelle F.

You know, I've played and watched a lot of sports in my
life, but I've never seen nor heard of underwater hockey.
But it sounds very interesting! Good luck Michelle in
your athletic endeavours! Maybe we will see you on
ESPN soon as one of the pioneers in a newly discovered
sport.

Well, if you're at all interested in discovering the
same benefits that Bill, Mabel and Michelle have,
do the freestroke right over to the Best Breathing Exercises
home page at http://www.bestbreathingexercises.com,
where you can learn about all of the Best Breathing
programs.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Devote just a little bit of focused, discipline time
on your breathing, and you will amaze yourself at just how
much resilience, stamina, and inner fortitude you actually
have. To learn how to improve and focus your breathing
and energy, get a copy of the Secret Power of Dynamic Energy
Exercise Course, Volume II. You can read more about it at ,
http://www.bestbreathingexercises.com/dynamic_energy2.html

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

The Case for Mindfulness

Just a quick note on something I was thinking about the other day.

As I was driving around, just doing some errands, I realized at one
point that I had totally zoned out.

You know how it is when you are in the car, perhaps listening to
some good music, and you get completely tranced out.

Before you know it, you are five miles down the road and don't
remember one bit about your trip.

This was brought to my attention by none other than my son, Miguel.
He just switched from car seat to booster seat, so he can see more
as we are driving. As his vocabulary expands, he loves to point out
the windows and talk about the things and people he is seeing.

And he spots things, like small flags or animals or colors, that I
would never notice.

So, the adult is tranced out, while the child is totally excited
and immersed in the world around him.

Hmmmm....I think Miguel is trying to teach me something.

Not that it's wrong to daydream or lose yourself in your thoughts.
Quite often, you are working out problems and coming up with solutions
to challenges during these ruminative periods. But there's a lot to
be said for mindfulness as well.

For example, I truly believe that the more focus and concentration
you put into your workout - whether it's breathing exercises, or
cardio, or lifting weights, etc - the better the results you will
achieve.
 
If, as you exercise, you think about the beautiful physique you
are sculpting, or the high levels of energy and health you are
developing, or your increased ability to handle challenges and
manage stress, to be in control...well, not only are you going to
enjoy your workout more. You will also be creating a positive energy
that will carry with you after your workout.

And you will truly feel your body as you put it through its paces.
This body awareness, this sense of self, is very empowering.

One of the reasons I admire the Japanese is because they practice
mindfulness as part of their daily lives.

Let's take something as simple as a cup of tea.

Here's my method: boil the water as I do something else. Let the
tea steep for five minutes as I go do something else. Drink the tea
as I read or watch TV. Finish it within five minutes and move on to
something else.

Contrast this with the traditional Japanese tea ceremony. Everything
is choreographed down to the smallest detail. The host and the guest
each have a role.

Nothing is hurried. The participants enjoy the delicious tea. And
they benefit from this wonderfully tranquil and uplifting respite
from their hectic lives.

See if you can create these wonderful moments of total attention
and mindfulness for yourself. Totally focus on the activity of your
choice - whether it's drinking a cup of tea, or reading a good book,
or exercising your body.

I think you'll find these moments will add to your appreciation for,
and enjoyment of, life.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Learn how to use your breathing to put you in a state of
effortless flow and power with the Secret Power of Dynamic Energy
Exercise Course, Volume I. These movements coupled with complete
breathing will invigorate, rejuvenate and relax your body, mind
and spirit. Pick up your own program CD's at
http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Your Most Prized Possessions

Whew, did we get some storms yesterday!

I'm writing you by lamplight, trying to race against
the clock before my laptop battery runs out of
juice.

Yes, the power is out in my home, as well as quite
a few places in our area, after a monster thunder
storm - and a few tornados, which is rare here - moved
through here yesterday afternoon...followed by another,
not quite as bad storm, in the evening.

So we pulled out the camping lamps and flashlights,
lit a few candles, and had an old-fashioned
evening...no TV, no DVD's...just hangin' out.

My first reaction was to be irritated by the
inconvenience. Then a neighbor told me about
a man who had been killed, only two miles or so
from where we live, when a giant oak tree
crashed down onto his car. The driver of the
car is alive but severely injured.

OK, so we may go a few days without power. But
we are safe, and we are alive.

God must be sending me some kind of message.
May be a subliminal one. More likely, trying
to smack me upside the head to get through
that dense gray matter.But lately I have had
contact from a number of old friends, all with
a story of losing someone important in their life.

Even my ex-husband called me last week. Now,
we have always had an amicable relationship,
even though our marriage went sour. But we
talk to each other maybe once a year.

However, he felt the need to reach out at
this time. He recently lost a fourth close
friend in about a two year span. All untimely
deaths. Three of the four sudden and a total
shock.

As he and I spoke, we acknowledged how little
we sometimes do to keep in touch with the people
who mean the most to us.

We would love to hear from people and get
caught up, or simply spend some time with
them. But life gets in the way.

Is that crazy or what? I mean, what is life
without our closest friends and family?
Without those people who know us and care
about us...and are willing to put up with us,
even with all our foibles and idiosyncracies.

Life is a magnificent gift and wonderful adventure!
But so often we lose sight of this fact as
we allow ourselves to get bogged down in
the tasks and cares of every day life.
 
Not sure I have any particular point here,
other than to reach out to you, my friend,
with what has been on my mind lately.

Things could change in an instant. Like they
did for that man who was killed..and for his
family, friends, and anyone else who was
touched by him.

Cherish and nurture your most prized possessions:
your life, your health, and your loved ones.

Now I'm off to find an air-conditioned spot.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Nurture your own health, learn how your
breathing can put you in the moment and elevate
you to a state of effortless flow and power with
the Secret Power of Dynamic Energy Exercise Course,
Volume I. These specialized movements, combined
with complete breathing, will invigorate, rejuvenate
and relax your body, mind and spirit. Pick up your
own program CD's at
http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**

A Couple Tricks to Obliterate Blubber

Our bodies are programmed to work against us anytime
we try to lose a significant amount of weight.

The genetic hardwiring that enabled the human
species to survive and thrive for tens of thousands
of years, has met its match in the modern western
diet.

Seems our bodies simply aren't suited to the
overly refined and processed, high-sugar, high-starch
diets that are prevalent in most developed and
developing countries.

Even the wonderful creation we each own - or
perhaps rent from our Creator - can not change
quickly enough to adapt to what we typically
put in our mouths these days.

So, what do you do if you need or want to lose
some weight - or, more specifically, lose fat?

Well, here are a couple of "tricks" that help
you counter your body's natural response to weight
loss.

The first is to increase the amount of quality
protein in your diet.

Getting enough protein helps you avoid losing
lean tissue, such as that valuable and vital
muscle that maintains your metabolism.

Protein also fills you up, and requires more
energy to digest. So it stays with you longer,
and you are less likely to get cravings between
meals.

Trick number two is even simpler: get more sleep.

Getting too little sleep can boost your appetite
by lowering leptin levels and raising ghrelin
levels.

Leptin, a hormone released by fat cells, signals
the brain to stop eating. Ghrelin, a hormone
that is made in the stomach, pushes you to eat
more.

Basically, when you get less sleep than you need,
your body interprets this as one of those famine
or highly stressful periods, and your hormones
go haywire.

Your brain interprets the drop in leptin as a
sign that you're starving, so it also decreases
your metabolic rate.

Insufficient sleep wreaks havoc on your body's
ability to balance insulin and glucose. This, by
the way, also makes it much more difficult to lose
weight.

For more of these "tricks" - meaning simple but
powerful things you can do each day to promote
fat burning, muscle gain, and enhanced energy
levels, get the "Fire Up Your Metabolism" Program.

Visit http://www.bestbreathingexercises.com/metabolism.html
for more details.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. The "Fire Up Your Metabolism" Program includes
a targeted, fat-burning workout along with cutting
edge nutritional recommendations, and some simple
but effective strategies you can follow each day,
to help you burn off the fat, reduce your midsection,
and feel more energetic than ever. Get started today!
Order your copy at
http://www.bestbreathingexercises.com/metabolism.html.

Copyright, KVN Enterprises, Inc. 2008

**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**