Tuesday, January 1

Top 10 Healthiest New Year's Resolutions


New Year, healthier you
By Alyssa Sparacino
New Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain. Each January, roughly one in three Americans resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later, a 2002 study found. It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible. This year, pick one of the following worthy resolutions, and stick with it. Here’s to your health!
Lose weight. The fact that this is perennially among the most popular resolutions suggests just how difficult it is to commit to. But you can succeed if you don’t expect overnight success. "You want results yesterday, and desperation mode kicks in," says Pam Peeke, MD, author of Body for Life for Women. "Beware of the valley of quickie cures."
 Also, plan for bumps in the road. Use a food journal to keep track of what you eat and have a support system in place. "Around week four to six...people become excuse mills," Dr. Peeke says. "That’s why it’s important to have someone there on a regular basis to get you through those rough times."
Stay in touch. Feel like old friends (or family) have fallen by the wayside? It’s good for your health to reconnect with them. Research suggests people with strong social ties live longer than those who don’t.  In fact, a lack of social bonds can damage your health as much as alcohol abuse and smoking, and even more than obesity and lack of exercise, a 2010 study in the journal PLoS Medicine suggests.  In a technology-fixated era, it’s never been easier to stay in touch—or rejuvenate your relationship—with friends and family, so fire up Facebook and follow up with in-person visits.
Quit smoking. Fear that you’ve failed too many times to try again? Talk to any ex-smoker, and you’ll see that multiple attempts are often the path to success. Try different methods to find out what works. And think of the cash you’ll save! (We know you know the ginormous health benefit.) "It’s one of the harder habits to quit," says Merle Myerson, MD, director of the Cardiovascular Disease Prevention Program at St. Luke’s and Roosevelt Hospitals, in New York City. "But I always tell people to think of how much money they will save."
Save money. Save money by making healthy lifestyle changes. Walk or ride your bike to work, or explore carpooling. (That means more money in your pocket and less air pollution.) Cut back on gym membership costs by exercising at home. Many fitness programs on videogame systems like Nintendo’s Wii Wii Fit Plus and Microsoft’s Xbox KinectYour Shape Fitness Evolved can get you sweating.  Take stock of what you have in the fridge and make a grocery list. Aimless supermarket shopping can lead to poor choices for your diet and wallet.
Cut your stress. A little pressure now and again won’t kill us; in fact, short bouts of stress give us an energy boost. But if stress is chronic, it can increase your risk of—or worsen—insomnia, depression, obesity,heart disease, and more. Long work hours, little sleep, no exercise, poor diet, and not spending time with family and friends can contribute to stress, says Roberta Lee, MD, an integrative medicine specialist at Beth Israel Medical Center, in New York City, and the author of The Super Stress Solution. "Stress is an inevitable part of life," she says. "Relaxation, sleep, socializing, and taking vacations are all things we tell ourselves we deserve but don’t allow ourselves to have."
Volunteer. We tend to think our own bliss relies on bettering ourselves, but our happiness also increases when we help others, says Peter Kanaris, PhD, coordinator of public education for the New York State Psychological Association. And guess what? Happiness is good for your health. A 2010 study found that people with positive emotions were about 20% less likely than their gloomier peers to have a heart attack or develop heart disease. Other research suggests that positive emotions can make people more resilient and resourceful. "Someone who makes this sort of resolution is likely to obtain a tremendous personal benefit in the happiness department," Kanaris says.
Go back to school. No matter how old you are, heading back to the classroom can help revamp your career, introduce you to new friends, and even boost your brainpower. A 2007 study found that middle-age adults who had gone back to school (including night school) sometime in the previous quarter century had stronger memories and verbal skills than those who did not. What’s more, several studies have linked higher educational attainment to a decreased risk of Alzheimer’s disease. "You are gaining a sense of accomplishment by gaining new knowledge, and you are out there meeting people and creating possibilities that were never there before," Kanaris says.
Cut back on alcohol. While much has been written about the health benefits of a small amount of alcohol, too much tippling is still the bigger problem. (In fact, binge drinking seems to be on the rise.) Drinking alcohol in excess affects the brain’s neurotransmitters and can increase the risk of depression, memory loss, or even seizures.  Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration, and even cancers of the mouth, throat, liver, and breast.
Get more sleep. You probably already know that a good night’s rest can do wonders for your mood—and appearance. But sleep is more beneficial to your health than you might realize. A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes. And sleep is crucial for strengthening memories (a process called consolidation). So take a nap—and don’t feel guilty about it.
Travel. The joys and rewards of vacations can last long after the suitcase is put away. "We can often get stuck in a rut, and we can’t get out of our own way," Kanaris says. "Everything becomes familiar and too routine."  But traveling allows us to tap into life as an adventure, and we can make changes in our lives without having to do anything too bold or dramatic. "It makes you feel rejuvenated and replenished," he adds. "It gets you out of your typical scenery, and the effects are revitalizing. It’s another form of new discovery and learning, and great for the body and the soul."
(The original article is found in www.health.com)


Sunday, December 16

Cruicial Life Extending Knowledge - Read About Anti Oxidants


An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons or hydrogen from a substance to an oxidizing agent. Oxidation reactions can produce free radicals. In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions. They do this by being oxidized themselves, so antioxidants are often reducing agents such as thiols, ascorbic acid, or polyphenols.

Antioxidants are important additives in gasoline. These antioxidants prevent the formation of gums that interfere with the operation of internal combustion engines.

Although oxidation reactions are crucial for life, they can also be damaging; plants and animals maintain complex systems of multiple types of antioxidants, such as glutathione, vitamin C, vitamin A, and vitamin E as well as enzymes such as catalase, superoxide dismutase and various peroxidases. Insufficient levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress and may damage or kill cells.

As oxidative stress appears to be an important part of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases. Moreover, oxidative stress is both the cause and the consequence of disease.

Antioxidants are widely used in dietary supplements and have been investigated for the prevention of diseases such as cancer,coronary heart disease and even altitude sickness. Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials with a limited number of antioxidants detected no benefit and even suggested that excess supplementation with certain putative antioxidants may be harmful. Antioxidants also have many industrial uses, such as preservatives in food and cosmetics and to prevent the degradation of rubber and gasoline.


Wednesday, August 22

Is your child’s nutrition becoming a confusing puzzle?


Set you mind at ease with USANA’s Usanimals (by Josephine Daly)


Dr. Christine Wood, M. D., a pediatrician and author of the book “How to Get Kids to Eat Great & Love It!” and website www.kidseatgreat.com, international speaker on the topic of childhood nutrition says on Multivitamins…

“Because kids can be erratic in their eating habits and because there are more toxins that a child must fight, quality supplementing is important. You should ensure your child is obtaining nutrients from three basic categories: Multivitamin, Calcium and Vitamin D, and Omega-3 essential fatty acids.

Kids today are overfed and undernourished and studies show they are often not receiving enough of the basic important nutrients in their diet. There is increasing concern about vitamin D deficiency with kids and many children are not getting enough calcium in their diets. Omega-3 essential fatty acids are of key importance and support brain development and heart health. Look for pharmaceutical –grade products with guaranteed potency and quality”.

USANA’s Usanimals is a balanced formula that supports healthy growth and development in children with an excellent range of essential vitamins, minerals, and antioxidants your child needs for healthy immune function and energy levels, bone support, growth and development.

Whether your child is intellectual, sporty or simply full of life, good nutrition is the foundation and building blocks for a healthy body and mind. So let’s take a look at what Usanimals has to offer…

Usanimals - At a Glance
What we need?Why we need it?
BetacaroteneEye Support
Vitamin B6Metabolises protein
Vitamin B12Helps brain and nerves
Vitamin CImmune support
CalciumFor strong bones and teeth
Vitamin DTo build strong bones
Folic AcidFor healthy red blood cells
IodineSupports energy metabolism
IronFor oxygen transport and storage
NiacinSupports energy production
RiboflavinConverts food into energy
SeleniumSupports antioxidant enzymes
ThiaminConverts food into energy
ZincSupports immune system and healthy growth

The upgraded formulation includes increased levels of Vitamin D which helps calcium absorption, and is key to maintaining healthy bone and skeleton structure; Vitamin B12 that helps with the brain and nerves, and supports the body’s energy production; Calcium that supports bone and joint health and strong teeth; and Magnesium that supports muscle function and bone health. The formulation now includes: Molybdenum - an essential trace mineral; Iron that is primal since iron deficiency is known to be common in children; and Selenium that functions as an antioxidant in the body's defence system.

Being Healthy Can Be Fun

Usanimals will be a sure hit with children – they will love the fun animal shapes stamped on round easy-to-eat chewable tablets, with a great Wild Berry flavour. Free of artificial flavours and sweeteners, that will keep parents happy too!

Some of the benefits of Usanimals™ include…
  • Provides a balanced formula of vitamins, minerals, and antioxidants for children aged 2 to 12 years
  • Supports immune health with vitamins D & C, selenium, zinc.
  • Calcium, Magnesium, Vitamin D help with strong bones, muscles, joints and teeth
  • B group vitamins with Iron and Iodine support energy production for an active lifestyle
  • Zinc and Iodine nurture normal overall growth and development
  • Easy-to-eat chewables with fun animal shape prints
  • Suitable for vegetarians

Saturday, June 30

Do You Really Need Multivitamins?

Please watch this 60-second video from start to end and take note why you need to take multivitamins and which multivitamins is best for you. Though this video is made as a marketing tool, I feel everyone deserves to know about it so that common questions can be answered and people can have the best option to their personal and family's health. Some common concerns people raise up are:
  • All vitamins are the same!
  • I get all I need from food.
  • It is expensive to take (your)vitamins.
I hope you watch this very short video as it may change your life for the better. Since this is a sharing tool, you can also see how you can share this information to others who are in need most especially your family. 




I have done countless research and attended trainings on health and if you are willing I can discuss with you what I have learned personally and through the people I meet and the people and professionals I read about. 

I am Happy Helping Others in making them a more healthy and productive members of their family and community.



Jose Jolly R. Villaviza
Health Advocate
jjdrvillaviza@yahoo.com
09228259201 / 09063153830





Tuesday, May 29

Cellular Energy to the Most Hardworking Cells in Your Body



Overview of Coenzyme Q10.
Coenzyme Q10, also referred to as CoQ10 or ubiquinone, is a vitamin-like compound which is present in all cells.  It occurs naturally in the body and is found in highest amounts in the mitochondria, where cellular energy is created.  CoQ10 levels are highest in the hardest-working tissues of the body, especially the heart.
Coenzyme Q10 is an antioxidant, that is, it helps to protect cells from damage caused by the body's own free radicals.  The body produces free radicals in the normal course of energy production.  However as we get older our bodies generate an excess of free radicals.  This can be deleterious for individuals whose bodies are not producing enough Coenzyme Q10 and other antioxidants to control these free radicals.
Coenzyme Q10 has several different actions in the body.  Its most notable effects/help are:
                    it scavenges free radicals as an Antioxidant
                    Improves the efficacy of cellular energy production in the mitochondria (energy factories) of the cell
                    Regulates genes concerned with energy production
                    Stabilizes membranes

As we age there is a decline in the amount of CoQ10 our body produces.  It is not possible to get large amounts of CoQ10 from diet alone.  Therefore taking a daily supplement, especially as we age, can increase cell energy levels and strengthen the body's antioxidant defence network. 

Basic Cardiovascular Function
In a variety of laboratory and animal experiments, coenzyme Q10 has been shown to be effective in reducing the adverse effects of ischaemia-reperfusion injury.  It can enhance energy production in mitochondria and cells and improve clinical outcomes.

Coenzyme Q10 in Hypertension
There have been twelve clinical trials of coenzyme Q10 in the treatment of hypertension.  Four were prospective randomized trials and eights were before and after studies.  Overall, the twelve studies showed a fall in blood pressure of 17 mmHg systolic and 10 mmHg diastolic.  coenzyme Q10 has shown to be particularly effective with hypertension in diabetics were it not only lowers blood pressure but also improves diabetic control.  The mechanism of action of coenzyme Q10 in hypertension is almost certainly as an antioxidant, were it scavenges free oxygen radicals, protects the endothelium from oxygen free radical attack and thus improves vascular dilatation by nitric oxide.

Coenzyme Q10 in Heart Failure
A review of all the published trials of coenzyme Q10 in heart failure was first published in 1997.  This showed a beneficial effect of coenzyme Q10.  We updated the findings for this analysis by analyzing nine randomized trials of coenzyme Q10 in heart failure published up to 2003 (2).  Only prospective randomized, double-blind and placebo-controlled trials were included in that analysis.  The three parameters with adequate numbers of patients for meaningful analysis were coenzyme Q10 levels (5 trials), ejection fraction at rest (7 trials) and mortality (5 trials).  Other parameters were measured in only two trials each.  For CoQ10 levels (279 patients), the weighted mean differences was 1.4 µg/µl representing an increase of 161%.  For ejection fraction at rest (384 patients) the weighted mean difference showed a trend in favor of CoQ10 of 1.9% (95% confidence limits - 0.13% to 3.9%).
An updated meta-analysis has been published recently (12).  This meta-analysis included eleven randomized trials of coenzyme Q10 in heart failure including cross-over and parallel trial designs.  The main end-point of resting ejection fraction showed an absolute 3.7% net improvement (P < 0.0006).  Stroke index also increased by 5.8 ml (P = 0.02).  Sub-group analyses showed that the ejection fraction improvement was more pronounced when only idiopathic cardiomyopathy was evaluated and among patients not receiving angiotensin converting enzyme (ACE) inhibitors.  When the results were re-analyzed using a less conservative statistical test (fixed effects modeling) than was used in the initial analysis (random effects modeling), increases in cardiac output, cardiac index and stroke volume all became significant.
In light of the encouraging findings of the abovementioned meta-analyses it is not unreasonable to recommend to patients with symptomatic heart failure despite conventional therapy or those who are experiencing side effects from conventional therapy (especially ACE inhibitors) to take 150-300 mg of coenzyme Q10 daily and to monitor CoQ10 blood levels and clinical response.

Coenzyme Q10 in Cardiac Surgery
Coenzyme Q10 has been used in the cardiothoracic surgical setting in order to offset reperfusion-related increases in free radical formation and oxidative stress.  From 1982 to 2004 at least eight controlled trials of coenzyme Q10 in cardiac surgery have been published.14-22 All but one of these have shown a beneficial effect of some kind.  The one trial showing an absence of effect20 used oral CoQ10 for only 12 hours before surgery, an inadequate time frame for sufficient dosing to increase myocardial levels.  A prospective randomized, placebo-controlled trial from our unit of 300 mg per day of oral CoQ10 for two weeks preoperatively in 121 coronary bypass or valve replacement procedures showed increased mitochondrial CoQ10 content, increased effiency of mitochondrial energy production and improved contractile function in myocardial trabeculae.

Cardiac Arrhythmias
There is some anecdotal experimental and clinical evidence of a beneficial effect of coenzyme Q10 in cardiac arrhythmias.  This would make sense in light of the effect of coenzyme Q10 in improving cellular membrane function and energy production, thus reducing the myocardial ischaemia that can generate arrhythmias.


Side Effects and Drug Interactions
Coenzyme Q10 is essentially devoid of side effects.  There are occasional reports of gastrointestinal upset but no other major side effects.

Does coenzyme Q10 Interfere with Warfarin?
The literature contains a case report describing a reduction in the efficacy of warfarin caused by coenzyme Q10.  However, a subsequent prospective randomised trial of coenzyme Q10 showed no effect of coenzyme Q10 on coagulation status in patients receiving Warfarin therapy.  In summary, anticoagulation should be closely monitored during the initiation or withdrawal of coenzyme Q10therapy.

Dosage
Doses between 150 and 300 mg per day are used for heart failure or hypertension.  Ideally, dosage is adjusted according to serum coenzyme Q10 levels. Therapeutic effects are most likely when serum levels are increased to twice normal. CoQuinone 30 dietary supplement was developed to deliver high-quality, highly bioavailable CoQ10 to the cells to support the production of adenosine-5-triphosphate (ATP).

Conclusions
There is accumulating laboratory and clinical evidence of the efficacy of coenzyme Q10 in a variety of cardiovascular disorders.  Not all of these have been conclusively proven, but in the absence of side effects, it is reasonable to administer coenzyme Q10 to selected patients with various types of cardiovascular disease and gauge the response.

Major Reference: Coenzyme Q10 Research

Sunday, April 15

Healthy & Safe Weight Management

Wanting to get that fit and healthy body? - Try the USANA Reset Difference

Get ready for Summer with the 5-Day RESET Kit from USANA Health Sciences. This is also a DETOX KIT!

This kit is designed to help you overcome carb cravings and start losing weight by breaking away from the typical weight loss diet.

With a simple and convenient 5 day program, you will be replacing your meals and snacks with USANAS shakes. You are also able to have several servings of fruit and vegetables each day.

What makes this different that all the other diets out there?

Many diets you will find to be only temporary. They range from 3 days to 12 days, and usually involve either eating extremely small portions and feeling hungry all day, or eating the same thing over and over for 12 days in a row. This is unlike any other diet / detox I have ever tried. It is designed to have you replace your meals with shakes which are high in protein and fibre. In between shakes you will have a serving of fruits and a serving of veggies. You WILL NOT FEEL HUNGRY, BUT you will battle the urge or comfort food and the taste of the foods you enjoy. If you experience fatigue due to hunger, it is recommended that you eat an additional serving of fruit or veggies. Also as usual, make sure to take in that 8 to 12 glasses of water a day.

A typical person will lose between 5 - 10 POUNDS on this 5 day detox. The glycemic index is the key to controlling your cravings. It is not necessary to starve yourself in order to lose weight, in fact, starving yourself can contribute to the slowing of your metabolism, making it harder to lose weight.

Low glycemic foods keep the blood glucose (sugar) levels more stable, which HELPS REDUCES CARB CRAVINGS. Approximately 95% of RESET participants say that they have reduced carb cravings after completing the RESET.

Contact me for a more detailed presentation:

Jose Jolly Villaviza
Independent Distributor
Health Advocate

0922 8259201 / 0906 3153830
jjdrvillaviza@yahoo.com
www.im4health.usana.com

Saturday, March 31

Stress Management & Relaxation Need Not be Expensive!

What do you do when you feel stressed and overworked?
·        Make a spa appointment and have a massage? Visit the mall and buy something for yourself?
·        Call your friends and go barhopping? File a leave of absence from work and have a vacation?
These things work if you can afford it. But what if you’re living on a tight budget? How do you manage your stress and find a way to relax without hurting your finances?
Personal stress management doesn’t have to be expensive. There are a lot of frugal activities that can help us get rid of stress, unwind and chill out. So if you’ve been feeling restless, tired and pressured from work, here are some cheap ways you can relax and rejuvenate.
1.     Sleep. No cost, always effective. Just don’t oversleep though or you’ll feel sluggish.
2.     Go someplace quiet and appreciate the silence. You can go to the church and pray for spiritual strength.
3.     Meditate and call for positive energy or alternatively, simply take deep breathes and empty your thoughts.
4.     Pamper yourself in your own home. Take a relaxing bath or shower. Prepare a sumptuous home cooked meal.
5.     Stretch, do some tai chi or learn a bit of yoga. The internet has free resources on how to properly do these.
6.     Exercise or at least take a leisurely walk. Get some blood pumping and release some endorphins, the body’s feel-good chemicals.
7.     Listen to your favorite music. Sing along or dance in your room.
8.     Play with your child, your younger sibling, your baby nephew or niece or with your pet.
9.     Gather old newspapers and magazines and learn how to do origami.
10. Try to learn a performance skill such as juggling, doing magic tricks or spinning poi.
 Reposted from: Money Saving Tips