Courtesy of Michael Shahani, Director of Operations of Nebraska Cultures
www.drshahani.com / www.nebraskacultures.com

The New Year is a time when many take a fresh look at their lives (an inventory of past
action and inaction) and choose areas where they wish to make a change – presumably
for the better. Starting with a review of your personal health regimen is always a great
way to begin. People are much more savvy these days when it comes to the importance
of diet and exercise to one’s health, but there’s still much misinformation out there. To
help ensure you are not overlooking something major, here’s a list of some of the oft-
overlooked areas of health concern for us all:

1. Detox – throwing out the good with the bad?

With the growing popularity of “detoxing” (e.g. colon cleanse, colonics, fasting, etc…) many often
overlook the fact that while your body may be purging itself of negative “junk” that’s been built up
over the years, you are also ridding your body of potentially needed nutrients and probiotics. It’s
important to follow your detox with an appropriate course of nutritionally stable probiotics.

2. Diet Fads Need to Fade…

It’s no secret that a healthy diet and exercise burns calories…and burning calories reduces weight. So
why all of the fad dieting? Drastic diets can harm your body and digestive tract by depleting your
body of essential nutrients. A healthy digestive system increases energy and improves your
metabolism. So skip the fad diets in 2012…

3. Don’t forget your vitamins…

Certain probiotics (L. acidophilus DDS-1) have been shown to produce B vitamins naturally, which
support and increase the rate of metabolism, help maintain healthy skin and muscle tone, and
enhance nervous system function. Vitamin B9, or Folic Acid, is essential for children and adults.

4. Strep throat or other bacterial infection in 2011?

Remember, if you took a course of antibiotics in 2011, it’s extremely important to replenish your
body’s balance by reintroducing probiotics in to your gut/system. This will help bolster your immune
system and help ensure a healthier 2012.

5. You’re only as confident as you feel…

Regardless of how much exercise you’ve invested to look your best, it’s always hard to feel your best
when you’re not conditioning your inside as well! Digestive roadblocks can cause unwanted side
effects like feeling constipated or bloated if you’re not eating enough of the right foods to produce
healthy bacteria. Supplementing with probiotics can aid any exercise routine helping you to feel just
as strong as you look.

6. Slow and steady wins the race

Losing weight to be healthier is a commendable goal, but for some, the task can be intimidating.
Resorting to extreme diets is not only unhealthy but sometimes life threatening, so losing at a pace
your body can ‘understand’ will only benefit you in the long run. Keep in mind that for every two
pounds of excess weight lost, you also drop your cholesterol an average of three points, so shedding
a few points can have a significant impact on your health. By setting realistic goals that are
manageable and regulating your food intake with probiotic supplements that can help break down
food for a healthy digestive system, you’ll be well on your way to a successful 2012.

7. Where’s the love?

Caring for your health is not only a smart move for your body, but also for your well-being! By eating
right, staying active, and taking your probiotics regularly, you’re giving your body the care and
attention it deserves, plus a little extra love!

8. I don’t know what you’ve been told…

Probiotics should be cold! If you’re following a regimented plan of fitness action, make sure the
‘tools’ you use like probiotics aren’t abused. Keep them cool and dry so they will be alive when they
get into your body. For best results and for long-term storage, most probiotics need to be kept
refrigerated.

9. Quality Over Quantity!

Losing weight can sometimes be a daunting task! We all want to look and feel our best, and we want
it right now! This makes it easy to forget how harmful fad dieting can really be, especially on your
digestive system – a vital component to weight loss. By keeping a well-balanced and realistic diet, as
well as adding probiotic supplements to your health regimen, the frustrations of weight loss will
slowly but surely disappear for good – along with the pounds!

Michael Shahani serves as the Director of Operations at Nebraska
Cultures, Inc. He oversees all aspects of manufacturing, new product
development, customer service and marketing, as well as coordinates all
scientific resources and activities for the company

It’s hard to feel good when we’re just not looking our best on the outside, right girls? We go to great lengths to look good before we leave the house, before we present ourselves to others. We must be clean, showered, primped and perfected.

Many say, “If you look good, you’ll feel good, too.”

But for many of us, it’s hard to keep up with the models on TV. It’s hard to keep up with the latest fashion trends and hairstyles. Our busy lifestyles don’t allow for this type of primping anymore.

Have no fear! We’re here to tell you, if you feel good, you will LOOK good, too!

Ladies, physical beauty is not all there is to boost self-esteem. In fact, you’ll find it doesn’t last long. Ever find yourself struggling to reapply makeup several times each day?

What feels good about doing that? Me personally, it’s not fun. So what should we do? Well, let’s try something new! Let’s try a new trend: Making yourself look good—on the inside!

I know some of you may be thinking, “How is it possible to beautify myself internally?”

Simple as this. When you’re emotionally healthy, happy, stable and energized on the inside, your outward appearance will glow even without having to worry about what you look like. You will FEEL good about yourself and in turn love your body and face just the way you are. And it’s a permanent feeling!

Want to be and feel beautiful without worrying about your physicality? Here are fun ways of boosting your inward glow.

• Eat, eat, eat! God has created abundant lands for fruits to grow, for vegetables to thrive and for seeds and berries to prosper. All these things which He has created have been made for humans to enjoy. Food and water are crucial to our survival and crucial to energy in our daily lives. When we eat well-balanced and portioned meals three times daily, our minds are more alert, our moods are balanced and our overall performance level in any task is greater if we replenish our bodies. Enjoy God’s blessing. Some great energy foods: Bananas, tea, yogurt and whole grains.
• Do yoga. Yoga is a technique which has been around for over 5,000 years. It’s a great stress reliever and harmonizes the mind with the body. God says, “Be IN this world not OF this world, for you are merely passing through to Heaven.” Yoga teaches people a new way of life, a way of dealing with stress, a way of thinking and ultimately, a way of coping with being IN this world. Yoga aids in getting better sleep, having a happier disposition and a clearer and calmer mind. It also builds up health and helps protect against colds, fevers, constipation, headaches, fatigue and other troubles.
• Exercise. There are PLENTY of ways to get exercise and increase your happiness without getting too fatigued. A few ways include:

1. Stretching in the morning when you first get out of bed. This helps stimulate your brain and muscles before starting the day. You will be more alert and ready to tackle the day.
2. Taking walks outside for 20 minutes and allow some part of your skin to be exposed to the sun. During the winter, it’s hard to be exposed to the sun but even allowing a little to touch your face will help decrease fatigue, depression, anxiety and other harsh feelings the season of winter may bring you.
3. Participating in any activity for 20 minutes straight will help balance your mind, release toxins in your body and help release endorphins from your brain. Endorphins are like happy pills; they will reenergize you and make you refreshed.

Girls, these are only a few examples. And many of you may already know these things are good for your internal health. Can you think of anything else? What makes you feel good internally? Maybe visiting your friends and family makes you feel good. Maybe you FEEL good when you spend some time to yourself doing what you love the most.

Find YOU!

Maybe deep down, you have this beauty which you’ve never discovered. The time is now to reveal it to the world. Do what makes you feel good on the inside and your outward appearance will…well…begin to not matter so much.

Stereotypically we think of riches as materialistic products. Not today, not any day, not anyhow. Riches are what are within YOU. Go on; share those riches with the world!

“You will find as you look back upon your life that the moments when you have really lived are the moments when you have done things in a spirit of love.” –Henry Drummond

Fish with Omega-3 Fatty acids

It is recommended we eat fish at least three times a weak to reap the benefits of Omega-3 Fatty acids. While this can be difficult and expensive, the health benefits are worth the trouble. Look for salmon, tuna, shrimp and farmed catfish.

Spinach

Rich in iron, spinach is an easy way to feel better instantly. Many young women can become iron deficient and feel fatigued. The pre-washed baby spinach packets are ready to grab off grocery store shelves. Also try frozen spinach by simply adding it to pasta or soup.

Kidney Beans

Also known as ‘chili beans,’ these light or dark red beans are very popular in Indian cuisine and Creole dishes. Kidney beans are low in sugar and carbohydrates, but high in protein, iron, potassium and folic acid. Beans leave you with a full tummy.

Berries

Strawberries are an excellent source of Vitamin C and flavonoids, which are known for antioxidant activity. Blueberries, raspberries and blackberries are also on the list for antioxidants. Blueberries are said to help prevent cancer and other diseases, as well as inflammation.

Almonds and Walnuts

Packed with B6 vitamins, these nuts can calm anxiety and depression. B6 vitamins help the body convert tryptophan into mood-boosting serotonin. Keep a baggie in the car for emergencies.

Combine all five mood-boosting foods into a refreshing salad. All you need is a light dressing such as balsamic or poppy seed. Wash the spinach and berries. Mix the walnuts, almonds, berries and dressing in a bowl. Top it off with gorgonzola or feta cheese and baked salmon.

-Alexxa

(Photos by www.wikipedia.com)

The Biggest Loser’s Jillian Michaels has recently been named America’s Healthiest Body by Health Magazine. She’s a tough fitness trainer, she’s thin, she’s driven, she knows how to eat right…

But here’s the shocking part: she says the most undisciplined area of her life is working out! So let’s get this straight: even the healthiest bodies lose motivation. There’s nothing unusual about not wanting to exercise; EVERYONE feels that way!  But, doctors say we should get that heart pumping for 30-minute intervals at least three times a week. Why? Because it regulates blood flow to the heart, helps prevent sickness and works our muscles to make us feel more awake, alert and cramp-free on a daily basis.

So, what are some ways you can get motivated and ensure long-term health for your body?

1. Stretch well before and after physical activity. It will be less of a pain to work out (literally) because your muscles won’t be so sore or tight. Jillian actually uses the backward wheel pose pictured here quite often (on your hands with leg extended).

2. Try to get your heart pumping earlier in the day so you don’t wait until you’re tired late in the evening after studying, school, classes, etc. Maybe you could even do it early in the mornings if you’re an early riser.

3. Go to gym with a friend; make someone hold you accountable. However, be sure your intensity is high enough to make you short of breath. If you can have a long conversation with someone while working out, you’re not getting that heart rate up high enough!

4. Bring your I-pod or MP3 Player to the gym with you or watch TV. The sounds or lyrics will occupy your mind and get you thinking about something besides “waiting” for those minutes to pass.

5. Find an activity that brings you joy but doesn’t seem like working out, such as hiking, biking, caving, playing a sport, white water rafting, skiing, etc. That way, you’re being active but enjoying yourself at the same time!

 Here’s some questions and answers (Ask Jillian Michaels) about exercise featured on everydayhealth.com. Some of her answers might surprise you….

Lesson One: Sometimes, you can’t actually change your outer apperance.

Q: Is there anything I can do to get rid of cellulite?

Jillian says…

No — and that hurts me to say just as much as it hurts you to hear. Cellulite is a matter of age and genetics. It has everything to do with how your skin lies over the layer of adipose fat underneath it — so our best bet for reducing the appearance of cellulite is simply to lower our overall body fat with proper diet and exercise. In addition to reducing body fat, toning the muscles in your problem areas can help a bit by creating a firmer surface for the fat to rest on.

And at the end of the day, remember that nobody’s perfect. Even the hottest Hollywood starlet has a little cellulite (at least that’s what I read in the tabloids — and those girls still look hot in a bikini). Do what you can to improve how you look, but don’t beat yourself up over things you can’t control. What’s a few dimples, anyway?

Lesson Two: Eating is a good thing!

Q: Is it better to eat a meal before or after a workout?

Q: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?

Jillian says…

There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn’t mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:

Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.

Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Lesson Four: Exercise and sickness can sometimes mix.

Q: Should you work out when you have a cold? Anything special to keep in mind?

Jillian says….

If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then the American College of Sports Medicine and the Centers for Disease Control and Prevention suggest you let your illness run its course before resuming physical activity.

(Photo by everydayhealth.com)