Category Archives: Healthy Living

JUST SAY NO…Live longer, stronger, lighter!

Healthy and free through smart diet and exercise

Sodium Chloride (salt) through its adverse effect on our bodies PH can cause us to lose valuable net calcium contributing to the development of osteoporosis, renal stones, loss of skeletal muscle mass, and age related renal insufficiency (bladder control) later in life. Heavy salt intake inverts the potassium to sodium ratio effecting cardiovascular function adversely and contributes to hypertension and stroke as well. Excess sodium builds up in the body’s fluids (blood and lymph) causing the kidneys to work overtime to excrete it. This build up of fluid not only increases bodyweight but contributes to increased blood pressure. To avoid sodium chloride related issues simply restrict your salt levels to 1400-1800 milligrams per day. This means avoiding most processed foods, almost all fast foods, and of course; tossing the salt shaker. If it sounds worth it…it is, Morefit.


Headaches From Workouts – MSN Health & Fitness – Headaches and Migraines


HeadachesWhat is less understood are headaches that arise from more favorable environmental conditions. The above BJSM survey found that runners reported the highest incidence of head pain, with weight-lifters coming in at No. 2. Both of these activities can cause primary exertional headaches,where physical strain can affect blood pressure and cerebral blood flow,and effort-induced migraine headaches,triggered by any intensity of aerobic activity, especially in warm weather, according to a 2003 review in Current Sports Medicine Reports.

Headaches From Workouts – MSN Health & Fitness – Headaches and Migraines.


Low Calorie Cocktails


From the bar to the scale; these work best!

Light beers:  Amstel Light 95 cals., Bud Light 95 cals., Michelob Ultra 95 cals., Miller Light 96 cals., Yuengling Light Lager 96 cals., Yuengling Light 98 cals., Coor’s Light 102 cals. Lower cal beers ( 50 or less ) don’t always work. Their lower alcohol content leads to more beers.

Mixed Drinks: all calories reflect a jigger(1.5 oz. of liquor)

Bacardi light rum and diet coke  98 cals.

Jack Daniels & diet Coke   106 cals.

Jameson & Diet ginger ale   106 cals.

Bacardi Raz & Diet Sprite    102 cals.

Vodka & Diet tonic     106 cals.

Gin & Diet tonic   112 cals.

Tequila & Fresca (lime wedge)  106 cals.

Vodka Martini with olives  250 cals.

Gin Martini with olives  175 cals.

Whiskey sours are traditionally made with bourbon, but any kind of blended whiskey will work. Speaking personally, I’m a fan of Jack Daniels sours — yum!

Prep Time: 5 minutes


  • 1 jigger (1.5 oz or 3 tablespoons) bourbon or other whiskey (nutritional analysis uses 80 proof)
  • 1 jigger lemon juice (fresh-squeezed is best)
  • 1 jigger water
  • Artificial sweetener with the equivalent of 3 tablespoons sugar
  • I assume a zero-carb sweetener such as liquid sucralose for the analysis


Put the ingredients in a cocktail shaker half-full of ice. Shake well. Strain into a glass (rocks glass, sour glass, Martini glass, or whatever glass you want!) Traditionally, whiskey sours are garnished with a Maraschino cherry, but they are two grams of carb each! I recommend garnishing with a small lemon wedge or curl of lemon peel.

Nutritional Information: Each serving has 3 grams effective carbohydrate and 106 calories.

Lynchburg Lemonade is a great summer drink. Unfortunately, it is also loaded with sugar (standard recipes have up to 40 grams of sugar, between the soda, the sweet and sour mix, and the orange liqueur). This recipe has three grams of carb from the lemon and lime juices. It also has fewer than half the calories of standard recipes.


  • 1 jigger (1.5 oz or 3 tablespoons) Jack Daniels whiskey
  • 2 tablespoons lemon juice
  • 1 tablespoon lime juice
  • a few drops of orange extract
  • 1 cup diet lemon-lime soda (such as Sprite or 7up)


Pour ingredients into a glass. Add ice, and stir. Garnish with a slice of lemon.

Nutritional Information: Each serving has 3 grams effective carbohydrate and 107 calories.

Have these on the rocks or “neat”……

Most 80 proof liquors:  64 cals/ fl. oz.







Same liquors 90 proof:  73 cals./ fl. oz

Same liquors 100 proof:  82 cals./ fl. oz

Always Drink Responsibly People. Cheers 🙂


The Sneakymonia…

Walking Pneumonia.
SickMany people may be aware of traditional pneumonia, which is a serious infection of the lungs. If a person gets regular pneumonia, they will need hospitalization in order to get themselves healthy again. And yet, there is a type of pneumonia that is as harmless as a flu. It is called walking pneumonia. What is walking pneumonia? Walking pneumonia is a relatively minor lung infection that is caused by the Mycoplasma pneumoniae organism. And although the bacteria is causing an infection in the lungs, the disease itself is so minute that it is possible the body can cure it without additional treatment. This is why walking pneumonia developed its interesting name, since it is possible to do things normally despite what is going on inside your body. Of course, treating walking pneumonia nonchalantly is definitely not recommended, since the disease still produces uncomfortable symptoms and can be contagious. “sourced from the definitive guide to Pneumonia:


Burn fat, not cash!


I can’t help it! I get steamed every time I see a commercial, tweet, magazine ad, or even hear someone talking up a “Fat Burner” product. Fat burning; besides abs training, is the most befuddling area of fitness  for most enthusiasts. From their first day in the gym; their on a quest for the magic pill; spending fists full of cash for pathetic placebos that claim to burn off the fat in days, hours, even minutes! Latest news is the most popular of all these products, “Hydroxycut” has been pulled from the shelves for causing severe liver damage! One consumer has died! Please people; get smart and use what God gave you. It’s all you’ll ever need to get the fat off and it’s FREE! There’s only one way to burn calories and that’s through oxygen exchange, otherwise known as breathing; it’s that simple! Activity folks! Due to its heavy load of life supporting duties; like cellular function, storing energy, and the breaking down of Addenosine triphosphate (ATP) during activity; your body must circulate oxygen; creating calorie expenditure! What’s even more fantastic is that weight training will burn up to 35% more calories than your standard breathing exercises like treadmill or bike workouts! Here’s why. The peaks in intensity throughout your resistance training cause your heart to pump much larger volumes of blood and oxygen to the muscles than is typically needed for cardiovascular training and this requires you to breathe more intensely than you would on your treadmill or bike thus; more calories are burned. Ok; now here’s the “Secret Weapon” for beating down the scale. Because muscle burns calories 3-4 times more effectively than fat and you’re building muscle every workout…you’re burning fat 24 hours a day! That’s right, even while you sleep! Muscle burns those fat calories while you’re sleeping just like your heavy breathing does during your daily workout. In fact; while you sleep your body does the major portion of its calorie processing. So the harder you work to build that muscle during the day; the harder it will work for you over night! Ever wonder why you weigh less in the morning? You’re essentially empty when you wake up because your muscles along with all your other bodily functions have metabolized the previous day’s calories. Now this all makes perfect sense and works exceptionally well as long as protein is present in your diet. Proteins are the building blocks for muscle and without proper levels; the body will simply steal from itself (cannibalize) for replenishment. Result; no results! Yeah, and that’s pretty discouraging when your working out 3-5 days per week expecting to see something great happen. Protein’s essential for success and it’s sometimes impossible to find on the run. That’s why protein supplements are an invaluable resource! Protein is the only supplement that I recommend to every client. Here’s the protein story in short; most of us can process about 16- 25 grams per meal. Women need a little less (16-18g) and men need a bit more (18-25g). Bottom line; you’re not getting the results that you deserve if your not supplementing your cardiovascular workouts with weight training 2-3 times per week and fortifying your diet with protein. You’re robbing yourself of the most valuable calorie burning agent in your body; muscle! A smart effective fitness program always contains both strength and cardiovascular training to achieve maximum results. What is it that you really want to burn; fat or cash? Breathe it in folks…it’s free!

                                         Stick with it, Lee