Lodge Cast Iron Skillet Review

Name: Lodge Cast Iron Skillet
Website: Lodge Cast Iron Skillet with Red Silicone Hot Handle Holder, 12-inch
Price: $37.00
Owners: Lodge
Overall Rank: 90 out of 100

Lodge Cast Iron Skillet, Product Overview

This is the most essential piece of cookware that you can own. Lodge cast iron skillets are very versatile. They can be used on the stove, in the oven, on the grill or even over an open flame when camping. Cast iron skillets are very durable. You will need to buy one and it will last you your entire life! I love my cast iron cookware!

The Good & the Bad

The Good: Durability, Cost, healthy cooking

  • 12 INCH CAST IRON SKILLET. The Lodge cast iron skillet is a seasoned skillet that is ready to use and is very versatile. It measures 12 inch diameter and is 2 inches deep. It is designed ergonomically and can be taken from the stovetop to the oven or even the campfire.
  • It is preseasoned! You don’t have to worry about how to get that nice non-stick coating on it. Great seasoning can make all the difference. Lodge does not use any synthetic chemicals on their pre-seasoned cookware, just vegetable oil. Your seasoning will become better with each use.
  • Lodge is a United States Company. It has been making cast iron cookware in South Pittsburg, TN since 1896.


The Bad: Heavy, specific care

  • A cast iron piece of cookware is much heavier than other pieces of cookware.
  • You will want to pay attention to how you care for cast iron. Soaps will strip the seasoning of the cast iron skillet. When you wash a piece of cast iron cookware, you want to simply rinse it with water and remove the food particles.


Who is the Lodge Cast Iron Skillet For?

The cast-iron skillet is for any cook who is health-conscious. Teflon and other non-stick cookware release toxic chemicals each time you cook with it that will get into your food. Aluminum pans can release some aluminum, a known neurotoxin, into your food in small amounts each time you use it. However, cast iron skillets do not do that.

Cast Iron SkilletTools & Training

The most important part of owning cast iron skillets is to learn how to properly care for them. Make sure that you are protecting the seasoning on your cookware and not stripping it off with detergent.

Lodge Support

Lodge has a support line that you can call for product support. 423-837-7181.

Lodge Cast Iron Skillet Price

The Lodge cast-iron skillet’s price is competitive with other comparable cookware. T-Fal offers a cast iron skillet that is about the same price. Le Creuset, a higher-end cookware brand, offers a cast-iron skillet that has an enamel coating at more than twice the cost of Lodge’s cast-iron skillet.

My Final Opinion of Lodge Cast Iron Skillet

I love my lodge cast iron skillet. I purchased my 12 inch cast iron skillet when I moved to my first apartment a decade ago. I wasn’t so sure about the extra grip opposite of the handle since my mother’s cast iron cookware didn’t have it. However, I have discovered is is great for when you want to make something in the cast iron skillet and transfer it to the oven. I often sautee some ingredients for my crustless quiche in the cast iron skillet first, then add the egg and bake it in the oven. It works out well!

Lodge Cast Iron Skillet at a Glance…

Name:  Lodge Cast Iron Skillet

Owners: Lodge
Price: $37.00
Overall Scam Rank: 90 out of 100

VERDICT: LEGIT – One of my favorite things to use in the kitchen. I love its durability. Once you get the hang of seasoning it, it becomes second nature! So easy to use!

The Awesome Benefits of Coconut Oil for Skin Care

Coconut oil is one of the most amazing products that you can eat and put on your skin. It is a healthy fat with medium chain triglycerides. These medium chain triglycerides provide your body with major health benefits. When you use coconut oil for skin care, your skin reaps some pretty amazing benefits. I personally use coconut oil whenever I have a rash or slight bit of inflammation on my skin. The coconut oil seems to accelerate the healing process and soothe the skin pretty quickly.

I believe in it so much that I have tried using the coconut oil on my dog’s skin when he breaks out in seasonal allergies. He tends to eat it up instead of letting it soak in and heal his skin. I like knowing that the coconut oil is safe for consumption, unlike other skin medications that have been prescribed for him skin condition!


Reduces Inflammation

This is my absolute favorite benefit. Coconut oil soothes the skin as it reduces the inflammation. It contains vitamin E, lauric acid and caprilic acid. These ingredients work synergistically to decrease inflammation. Because it has the ability to decrease inflammation, it can safely be used on rashes, bug bites, eczema and psoriasis. I have found a lot of relief when using coconut oil on rashes and eczema. It tends to soothe the skin and make it feel better.


Helps Retain Moisture

Coconut oil is a fat that can help to trap the moisture in your skin and help to hold it in. Coconut oil contains saturated fats. These saturated fats are medium chain fatty acids, also known as triglycerides. When you apply these on the skin, they keep it smooth to the touch. When these fats are present on the skin, they keep it smooth to the touch. Due to these fats, coconut oil also retains the moisture content of the skin, as the fats eliminate the moisture loss from the pores on the skin. When coconut oil is taken internally, these fats deposit under the skin, thus keeping it smooth and healthy. It also gives it an even looking tone as well as reducing the appearance of pores.

Commercial moisturizers tend to contain water, which makes you feel like your skin is being moisturized. However, as soon as the water dries, your skin becomes dry again. You tend to use more and more of the moisturizer because your skin is drying out. Additionally, commercial moisturizers can contain petroleum-based ingredients that have a tendency to suffocate the skin. Coconut oil, on the other hand, provides deep and real moisture. It strengthens the underlying tissues and assists with the removal of excessive dead skin on the skin’s surface that makes your skin feel rough and flaky.[easyazon_image align=”right” cart=”n” height=”500″ identifier=”1530275490″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51taCPyUkbL.jpg” tag=”mcurle08-20″ width=”313″]

Coconut Oil Softens Skin and Prevents Wrinkles

Coconut oil contains essential nutrients that contribute to the health of the skin. Vitamin E is abundant in coconut oil. One hundred grams of coconut oil has approximately .1 mg of vitamin E, which enhances its skin-nourishing properties. Vitamin E is essential for healthy skin. Vitamin E helps to keep your skin smooth and prevent it from cracking. Most importantly, vitamin E prevents against premature aging and the wrinkles that come with it because it has good antioxidant properties.  Coconut oil also helps to delay the occurrence of wrinkles because it contains antioxidant Vitamin E, known to protect skin cells from damage over time. The Vitamin E found in coconut oil soothes eczema, sunburn and psoriasis, and its antiviral and antifungal benefits even help to treat bug bites.

Coconut oil is also rich in many different proteins. These proteins help to ensure that the skin is healthy and rejuvenated on the inside and out. Proteins contribute to the skin’s ability to repair tissue.  Proteins can also contribute to cellular health and a wide range of other essential activities within the body. When you have any damage cells on or near the skin, a good supply of proteins will guarantee their replacement at a normal rate. People who have a protein deficient diet will heal more slowly and can often develop scars due to this extended healing time.


Clears Up Fungal Infections

Coconut oil has anti-fungal and anti-microbial properties. It can be used to clear up fungal infections and minor irritations of the skin. Due to its antimicrobial nature, it is safe to use around cuts and Small skin tears.

Coconut oil contains 3 fatty acids: capric acid, lauric acid and caprylic acid. Each of these acids kill candida, a common cause of fungal infection on your skin. Capric, Caprylic and Lauric acid aren’t very different from the medium chain fatty acids. However, they have their own contributions to the health benefits of coconut oil. These fatty acids contain strong antimicrobial and disinfectant properties. Therefore, when coconut oil is applied to the skin, it protects from microbial infections that can get into open wounds or enter through the body’s pores. This beneficial microbial action can be experienced if the coconut oil is eaten as well, as the fatty acids increase the body’s immunity when they are converted to monocarpin and monolaurin.

Additionally, carpic, caprylic and lauric acids can be broken down easily into chains of fatty acids. This means that they contribute to the body’s stores of usable energy in a very fast and efficient manner. This can boost your energy levels prior to a workout, which is why these powerful acids have been associated with weight loss and weight management. The quality of the skin improves as you lose weight by reducing excess fat, stretch marks and folds in the skin which may appear unattractive. A healthy and toned body means that the skin will have the ability to maintain its grip around the muscles and bones.

<<Check Out My Coconut Oil Recommendation>> 

<<16 Stunning MCT Oil Benefits>>






How to Diet for Weight Loss – 5 Steps to Success

When I became a personal trainer, I was a bit intimidated by the aspect of recommending food choices to help other people lose weight. I was interested in learning how to diet for weight loss in order to help my clients. I was one of those people whose weight never seemed to change much. Eating healthy food had never been a problem for me as I never had a large supply of junk food to indulge in as a child. My mother believed strongly in the macrobiotic diet, but it didn’t magically heal my sister of her diabetes and my mother’s weight didn’t fluctuate much either. So, I questioned whether or not it was effective. 

I experimented with many diets during my lifetime in order to heal from epilepsy and an autoimmune condition called Alopecia Universalis. It was actually the hair loss, alopecia universalis, which doesn’t have a good medical treatment that kicked my rear into gear regarding testing out different diets. I must admit, I’m somewhat of a serial dieter. I have tested out the blood type diet, the paleo diet, the autoimmune paleo diet, the macrobiotic diet, the Gut and Psychology Syndrome diet, raw vegan diet and last but not least, the ketogenic diet. 

It is important to note that if the goal is weight loss, almost any of these diets will work for you as long as you have a calorie deficit. However, I will recommend that it you are struggling with an autoimmune condition or a neurological condition that you start with the GAPS diet or the ketogenic diet first. The goal of the gut and psychology syndrome diet is to heal and seal the gut. The goal of the ketogenic diet is to put the body into ketosis and thereby downregulate the body’s inflammation. 

1. Mentally Prepare for Your Diet

This step gets skipped by almost everyone and that is why they tend to go back to their old eating habits. They have a mindset that food is comfort and the foods that have helped them to gain weight are the ones that they turn to when times get tough. Breaking this habit requires you to think differently about eating. I have a friend who commented to me once that “food is fuel.” By that he meant that he wasn’t concerned with enjoyment of eating as its purpose was to keep him sustained. He ate very healthy and exercised a lot. He was very fit as well. 

How can you mentally prepare for your diet? Implement positive affirmations into your life. Write down statements that you read each morning regarding the healthy lifestyle that you want to lead. You may also want to look into purchasing a CD or MP3 of positive affirmations that you can listen to throughout the day. I have discovered that this is a wonderful way to change your behavior to be more in line with the goals that you want to achieve. Think Right Now has a great CD for eating healthy and exercising. 

2. Change Your Beverage to Water

If you are going to be reducing your calories the first place to do it is with your beverage. Your body is 70% water. When you become deficient in water, you may start to experience negative symptoms and even develop a disease as your body rations out the water. Dr. Batmanghelidj, author of Your Body’s Many Cries for Water, theorizes that being overweight is an indication that you are chronically dehydrated. His recommendation is to drink 1/2 an ounce of water per pound of body weight and take 1/4 of a teaspoon of sea salt per day. 

As I have worked with individuals on their nutrition and weight loss, this is one of the most indicative factors of success. If the person is willing to change their beverage to water. I had a friend who had gotten up to 400 pounds. He was obese and living states away from me. I knew I couldn’t monitor his fitness levels and when he asked me for advice. I told him to switch to water. He is now under 200 pounds and is feeling much better. 

3. Select a Nutrient Rich Diet

After testing out a lot of different diets, I have found the best success for weight loss on the ketogenic diet. When the body is consuming fats, it tends to feel full and satiated. Many people who are on the ketogenic diet find it challenging to eat enough fat throughout the day to meet their macronutrient content. 

The ketogenic diet has lots of wonderful and filling recipes that are easy to make from the comfort of your own home. You don’t have to get creative and buy weird ingredients. You just have to make sure that your carbohydrate count is below 20 grams of carbohydrate. That eliminates most processed foods, so what you end up eating is a much more nutrient dense diet. 

4. Join Online Support Groups

I started the ketogenic diet once without a support group, but I have discovered that it is much more enjoyable to surround yourself with encouragement from people who are eating the same way you do. The ketogenic diet can be challenging for me now because I don’t have weight to lose and feel great from it, so every now and then at family gatherings and work lunches, it is tempting to eat the foods that are off limits on the ketogenic diet. 

However, it is great to go into my facebook and see the ketogenic success stories. They motivate me to continue eating the healthier foods on the ketogenic diet and even to get creative with my own ketogenic diet recipes! 

5. Get Back on Track Quickly! 

Diets go awry. Life tends to get off track for many reasons. Whether it is family gatherings, travel, an emotional blow, or whatever, you are likely to get off your diet at some point. The best thing that you can do is quickly forgive yourself and then get back on track. What we tend to do instead is mull over it and continue to overindulge for days. Then we dwell on thoughts of regret and slowly get back on track. It is far better to acknowledge the mistake quickly and accept it as part of the process. Then plan your next healthy meal. You will discover that an off limits food now and then won’t be such a big deal when you are usually doing well on your diet. 

The Best Butternut Squash Soup Recipe – Ketogenic, Easy and Inexpensive!

It is fall and I’m loving the squash recipes! This is the best butternut squash soup recipe that I could create. Not only is it inexpensive and easy, but it is ketogenic as well, so if you are watching your carbohydrates, this can fit into your meal plan! This butternut squash soup recipe is the best. It can easily be a main dish or a side dish because it is very filling, but also nicely compliments a salad or a meaty entree.

I’ve simplified your life with this recipe. Instead of buying a squash and peeling it, you are going to take a short cut. You are going to grab two 16 ounce packages of frozen squash puree! (Yes, I am making your life immensely easier here. Unless you want to spend some time with your peeler and a piece of steamed squash.)


  • 2 packages of squash puree
  • 1 can of coconut milk
  • 2 cups of chicken or beef stock
  • 1 onion, chopped
  • 1 tablespoon sea salt
  • 1 stick of butter



Turn the stove on to medium high heat. Add the frozen squash puree to the pot, add 1 can of coconut milk, 2 cups of beef stock and one stick of butter. Chop up an onion and add it to the pot. Add in 1 tablespoon of sea salt. Bring to a boil and reduce the heat. Simmer for half an hour on low. Salt and pepper to taste.


UPDATE: My grocer stopped carrying pureed squash! I’m going to share the directions for creating a butternut squash soup from scratch. If your grocery store has the frozen squash puree, that’s great use the above directions. If not, follow the directions below.


  • 1 medium to large sized butternut squash
  • 1 stick of butter
  • 1 can of coconut milk
  • 1 medium sized onion, chopped
  • 2 cups chicken or beef stock (1 – 16 ounce can)
  • 1 tablespoon salt
  • pepper to taste


Steam the butternut squash. This can be done in a steamer for half an hour or a pressure cooker for 10 minutes. Peel the butternut squash and cut it into chunks. Chop the onion. In a large pot on medium high heat, combine all the ingredients. Cook together for 45 minutes on medium heat. If you are using a pressure cooker, use the vegetable setting and cook on pressure for ten minutes.

Once the ingredients have been combined and cooked together, use a blender to blend them together. This will make the soup creamy and smooth.


[easyazon_image align=”left” cart=”n” height=”160″ identifier=”B001HTJ2BQ” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51km-xzvSzL._SL160_.jpg” tag=”mcurle08-20″ width=”105″][easyazon_image align=”left” cart=”n” height=”160″ identifier=”B000EITYUU” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/513hqJgMaEL._SL160_.jpg” tag=”mcurle08-20″ width=”101″][easyazon_image align=”right” cart=”n” height=”500″ identifier=”B00MZZXO4W” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51eYRkR9D-L.jpg” tag=”mcurle08-20″ width=”452″]

<<Click Here For More Great Keto Recipes in the FREE Bacon and Butter Cookbook>>


Best At Home Workouts for Women

Many women have a difficult time getting to the gym with their busy schedule. We all have busy schedules. Women often have children to raise and meals to cook at home. Getting all of the errands run and chores done leaves little time to get a workout in for some women. Some women are intimidated by the heavy weights and the equipment in the gym. Others just want a workout from home because they don’t enjoy fitness classes. The great news is that there are all kinds of at home workouts for women that will challenge you and get you in shape!


Getting your cardio in on a treadmill is an effective way to workout at home. There are many inexpensive treadmills that you can purchase online that are easy to set up and get you started on your at home fitness. While running on a treadmill can seem boring, you can vary your speed and even add some weights and a workout to your treadmill walking or running!

Some people have discovered that treadmill desks improve their work performance as well as helping them get fit! While walking while you work can be distracting at speeds over 3 miles per hour, you can steadily burn a few extra calories each hour if you are walking and working at the same time. There are a variety of treadmill desks on the market and you can even make your own!


  • Great way to get cardio in your life
  • Keeps you moving when you may want to quit
  • Lots of different speeds to suit your needs


  • Can be expensive to purchase
  • Takes up space in the home
  • Mainly works out the legs


Yoga and Pilates

For people who don’t like to strain their joins with a lot of forceful repetitions, there is yoga! Yoga is a series of different asanas. Each different pose is held for an extended period of time while clearing your mind. The yoga poses help to lengthen certain muscles. They gradually build your muscle and improve your flexibility!


  • Great for flexibility
  • Increases strength and muscle tone
  • Needs only a small space and a mat
  • Calms the mind
  • Not much equipment needed – only a mat


  • Not a strenuous cardio workout
  • Doesn’t stress the lympatic system much


Jumping on a trampoline is an excellent way to get in shape. The benefit of rebounding is that it increases the gravitational load that is placed on your body. With each bounce, you are stimulating the lymphatic system. Rebounding is an effective way to get in shape at home. A rebounder is a piece of equipment that can be easily stored and doesn’t take up too much space.


  • Very effective cardio workout
  • Does not strain the muscles
  • Increases the heart rate quickly
  • Can easily add weights to intensify the workout and build muscle


  • Must purchase a rebounder or mini-trampoline


There are great aerobics videos that you can use to get in shape at home! This takes me back to the 1980’s! Recently, I was in an adapted gym class and discovered that they were using Richard Simmon’s videos! The kids had a lot of fun with Sweatin’ to the Oldies! Aerobics can give your cardiovascular system a great workout. It will tone your muscles, but you won’t get large muscles from aerobics workouts.


  • Inexpensive to get started
  • DVDs and workout videos can be very entertaining
  • A variety of workout videos to choose from



The best at home workout for you is going to be one that fits your personality and your style. You will want to select one that fits your lifestyle and your goals. Are you willing to have a piece of equipment around your home, such as a treadmll, in order to get your cardio in or would you rather schedule in a run around the neighborhood and build your muscles up with a pilates exercise? The best at home workout for women is going to vary with your needs and goals, but these are some great workouts to get started with!





30 Day Water Drinking Challenge

I’m starting the 30 day water drinking challenge. Occasionally, I need a challenge or goal to get me over a slump with my fitness or workouts. That can be in the form of a diet or a race, like a 5k or half marathon goal. During the month of November 2017, I’m going to do the water drinking challenge and drink 1/2 an ounce per pound of body weight that I have, which is currently about 80 ounces per day. I have made it through the first few days. Initially, I thought this would be super easy because I had done it before. However, after the first day, my skin started breaking out! Yikes! This may be my body expelling the toxins and excess sugar that I consumed in the form of Halloween candy. I’m almost positive that better skin is on its way!

In order to stick with my goal, I treated myself to a 64 ounce water bottle to carry around and know where I was with my water drinking for that day. I must admit, I’m not a fan of carrying around a huge water bottle. The sixty four ounce bottle is not large enough for the whole amount that I’m supposed to drink each day, however, I take a 16 ounce water bottle to work and drink that. It is much easier to handle. Also, I did notice that the 64 ounce bottle leaks when you drop it, so I’m not sure if I’m a fan of my new bottle. Time will tell.

My pee is getting very light. This means that I’m consuming a good bit of water. In order not to eliminate all of my electrolytes, I’m making sure that I consume plenty of sea salt with my food and I have an additional pinch of sea salt before my first dose of water each day.


Confidence Fitness Treadmill – The Best Portable Treadmill

Name: Confidence Power Plus Motorized Treadmill

Website: [easyazon_link identifier=”B004TGWUPE” locale=”US” tag=”mcurle08-20″ cart=”n”]Confidence Power Plus Motorized Electric Treadmill Black[/easyazon_link] Amazon – best price

Price: $199.99

Owners: Confidence Fitness Brand

Overall Rank: 85 out of 100

Confidence Power Plus Motorized Treadmill, Product Overview

This is an inexpensive motorized treadmill that has folding capabilities. It is lightweight and easy to move. You can easily store the confidence power plus motorized treadmill under a bed, or upright in a closet. The confidence fitness treadmill is the best portable treadmill under $200. The confidence power plus motorized treadmill is lightweight enough that one average adult can move it on their own.

The Good & the Bad

The Good: Cost

PRO #1: At just $199.99, the Confidence Power Plus motorized treadmill is easy to afford and can fit into the average American’s home gym budget. It costs less than an annual gym membership and will likely be used more because it is more convenient in your own home.

PRO #2: The confidence power plus motorized treadmill can fold up and be stored away when not in use. However, I don’t recommend keeping it stored away. When something is out of sight and out of mind, it often does not get used!

PRO #3: This treadmill has an unusual safety feature that turns itself off after half an hour. It is an excellent way to track how long you have been on your treadmill. It gives you the opportunity to stretch after half an hour and decide to increase or decrease your speed according to your workout. If you accidentally leave the treadmill on, it turns itself off!

The Bad:Narrow, Half hour safety feature

CON #1: The treadmill is narrower than more expensive treadmills. It still has plenty of surface area for walking, but you may not want to jazz up your workout with fancy dance moves from side to side.

CON #2: The safety feature stops you at half an hour. I put this as a pro because it forces you to rest, but it can also be a con as well. Your workout will be stopped for a minute while you restart the machine.


Who is Confidence Power Plus Treadmill For?

This product is ideal for the budget conscious first time treadmill users. It is great for someone looking to incorporate an inexpensive treadmill into their treadmill desk workstation. This treadmill is for the user who is building up their stamina on the treadmill. It is suitable for users up to 250 pounds. This may not be good for the very overweight individual, but awesome for those who are trying to lose a few pounds. 600W power motor.


Confidence Power Plus Tools & Training

The confidence power plus treadmill comes with an owners manual. The confidence power plus treadmill comes with a year long warranty.


Confidence Power Plus Treadmill Price

Coming in at just under $200, this is one of the most inexpensive new treadmills that you can buy. (You may be able to pick up some used treadmills from yard sales or craigslist for less.)

cheapest treadmill desk workstation

My Final Opinion of Confidence Power Plus Treadmill

I love my confidence power plus treadmill. I love that I didn’t spend a fortune on it and it is meeting the fitness needs that I have at my treadmill desk right now. In the future, I may spend a bit more to get a sleeker look, but right now this meets my needs. I love that it is portable and easy to move from one room to the next. I store it out of sight when my nephews come to visit and the office gets turned into a guest room for them![easyazon_infoblock align=”right” cart=”n” identifier=”B004TGWUPE” locale=”US” tag=”mcurle08-20″]

Confidence Power Plus Treadmill at a Glance…

Name: Confidence Power Plus Treadmill

Website: [easyazon_link identifier=”B004TGWUPE” locale=”US” tag=”mcurle08-20″ cart=”n”]Amazon.com[/easyazon_link]

Owners: Confidence Fitness

Price: 199.99

Overall Scam Rank: 85 out of 100

VERDICT: LEGIT! I love using my confidence fitness treadmill.

The Health Benefits Of Walking Daily

The health benefits of walking daily are incredible. You can get so much out of such a small investment of your money and time. Walking for only thirty minutes each day can increase your metabolism, improve your circulation and help prevent cancer. There isn’t anything that you can buy that will replace the health benefits of walking daily. Our bodies were meant to move, but we have gotten into the habit of allowing them to stay stagnant

Fitness Does Not Have to Be Complicated

Remember the first time Oprah decided to lose the weight. She did it by walking! Taking a stroll at lunch time and after work. She had tons of people on board with walking. Of course, her life got busy again and she stopped, but the simple act of walking helped her to reduce her weight.

Walking is the simplest exercise that there is for a human being. We all learn how to do it as toddlers and it is an exercise that we can take with us into old age if we remember to do it each day. The problem becomes when people don’t move enough each day, they start to accumulate health problems that movement can address. Their immune systems become sluggish and they don’t want to move anymore.

Health Benefits of Walking 30 Minutes Per Day

Walking for just thirty minutes can have a profound impact on your overall day.

Walking for thirty minutes per day can improve your mood and increase your creativity. At California State University in Long Beach, they conducted a study which demonstrated that the more steps people took during the day, the better their moods were. This is due to the fact that walking releases natural painkilling endorphins to the body. This is an emotional benefit of exercise!

Walking for just thirty minutes per day increases the demand on the heart and strengthens it. 

Thirty minutes of walking per day can help you to lose weight, which in turn will reduce your risk of chronic disease. The motion of walking increases peristalsis and improves your digestion. Due to the fact that your leg muscles are contracting, your circulation is improving.

Walking also helps to loosen up stiff joints. Joints do not have a direct blood supply. They get their nutrition from synovial fluid that circulates when we move. The impact that follows movement or compression, such as walking, compresses the cartilage, which brings oxygen and nutrients into the area. When you don’t walk, the joints become deprived of the blood supply, which can speed up deterioration.

Because walking is a weight bearing activity, it increases your bone density. Michael A. Schwartz, MD claims that it can help to halt the loss of bone mass for those with osteoporosis. Additionally, a Brigham and Women’s Hosptial study done in Boston discovered that thirty minutes of walking each day decreased the risk of hip fractures by forty percent.

Walking for just thirty minutes per day can increase the number of immune cells in your body, according to a study done by the Appalachian State University in North Carolina. Over time, this can have a wonderful impact on your body’s ability to fight disease. Specifically, walking at least twenty minutes per day can reduce the risk of getting sick by almost 43%.

Want to Prevent Cancer – Get Walking!

In 2012, at Harvard University, a Women’s Health Study examined walking for one to three hours per week. It discovered that walking for one to three hours per week reduces the risk of death from uterine and breast cancer by up to 19%! As the women pushed themselves a bit more and increased their walking efforts to three to five hours a week, they reduced the risk of breast cancer and uterine cancer to about 54%!

The American Cancer Society published a study in the journal, Cancer Epidemiology, Biomarkers and Prevention discovered that walking up to seven hours per week reduces the risk of breast cancer itself by fourteen percent. This study was conducted over twenty years with a very large group of 73,600, which makes the study results even more credible.


Walking Can Boost Your Brain Function

Because walking helps to improve circulation, it brings fresh blood and vital nutrients to the brain. As you institute a regimen of walking, you will start to notice more clarity in your thoughts and a greater ability to focus. You may even reduce your incidences of headaches as well.

Exercise improves brain function and specifically memory function.  In 2011, a study was published in the Proceedings of the National Academy of Sciences, which showed that walking for forty minutes at a time for three times per week could increase the volume of the hippocampubs by 2%. This is fairly significant. In 2014, another study was presented during the  American Association for the Advancement of Science, which found that regular brisk walks can slow down the shrinking of the brain and the failing mental skills that come with old age. This study was conducted on women and men between the ages of 60 to 80. It conculded that taking a short walk three times per week increased the size of the brain that is linked to memory and planning.

Time to Get Walking

With all the health benefits of walking everyday, isn’t it time that you scheduled it into your day to ensure that you are healthier and preventing disease? I’ve found that the best thing to do is keep it in my schedule at a set time to make sure that I do it. Any additional walking throughout the day is just additional benefits! For me, walking during the early morning hours helps me to get my mind focus on the tasks that I need to accomplish that day. It puts me in a great mood to tackle the day and helps me to concentrate. Whether you are taking a walk in the park or avoiding the cold and rain and doing some treadmill walking, you have free access to these wonderful health benefits when you consistently put in the effort to walk for thirty minutes per day! I have even constructed a treadmill desk workstation with an inexpensive confidence treadmill to ensure that I get some walking while I work!





The Best Home Remedy For Asthma Relief

Asthma is a condition that I suffered from for a good portion of my childhood. Inhalers, steroids and allergist visits were a common part of my daily life as a child. I never felt that the inhalers were fully effective. I would exercise and wheeze. As the seasons changed, my breathing tended to be even worse. I can remember visiting the emergency room with such labored breathing that my mother was worried that I would die. Luckily, I started to manage it better when I became a swimmer. It wasn’t until years later that it became clear to me why my asthma improved as I swam more and more.

Nasal, Diaphramatic Breathing

[easyazon_image align=”right” cart=”n” height=”500″ identifier=”B00RLU286G” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/41lIfyvZQsL.jpg” tag=”mcurle08-20″ width=”331″]When I was in grade school, I was taught by my P.E. teacher to breathe in through my nose and out through my mouth when I exercise. It sounds easy enough, but it was very hard to do. I ended up gasping in through my mouth and exhaling through my mouth. As it turns out, we were both wrong in the correct way to breath. Our nose is what we are supposed to use for inhalations and exhalations according to the Buteyko Breathing method.

As I got older, I joined a swim team. There I learned to discipline myself and exhale more slowly. I was still inhaling through my mouth, but I was learning to control my breathing. I was also drinking lots of water. When I would feel overwhelmed and exhausted, I would grab my water bottle and drink more water. This gave me a break from the exercise and also rehydrated me. What I didn’t know at the time was that hydration and breathing are interconnected. A fully hydrated body does not wheeze! I just thought at the time that I was outgrowing my asthma and learning to manage it. Little did I realize that there was an underlying scientific reason that my asthma was going away.

Chronic hyperventilation actually reduces the levels of carbon dioxide in the alveoli and the airways of the lungs. Carbon dioxide is a powerful relaxant of smooth muscles. Therefore, alveolar hypocapnia, or lower carbon dioxide in the alveoli, also causes spasm of airways or bronchoconstriction. The wheezing that an asthmatic experiences is a bronchoconstriction.

Since CO2 is a potent vasodilator, reduced CO2 levels in the blood causes cell hypoxia leading to the suppressed and distorted reactions of the immune system. This creates the foundation for appearance of allergies and inflammation in airways, which manifests itself as asthma, with production of excessive mucus. Additional damage often takes place due to incorrect exercise leading to exercise induced asthma, which is what I had.

With prolonged hyperventilation and inflammation, some people develop severe asthma due to destruction of their lungs and ventilation-perfursion mismatch. This further reduces body oxygenation and makes symptoms of asthma worse.

I was actually training myself to breathe less and therefore more correctly as I was swimming! Later in life, I discovered the Buteyko breathing method and enhanced my health further as I focused on breathing only through my nose and slowing down my rate of breathing.

Asthmatics and The Acid/Alkali Balance

The body naturally regulates the acid and alkali balance in the body through breathing. The gas exchanges in the lungs regulate the hemoglobin in the body. Hemoglobin is a complex molecule that delivers carbon dioxide to the lung tissue to be released into the air as it collects oxygen to circulate through the body.

When carbon dioxidide leaves the lungs, the body fluids become more alkaline, which is an ideal situation for a healthy body. In asthma attacks, the escape of excess hydrogen atoms in the low volume exhaled air can make it acidic. Therefore, breathing normally is vital for the acid/alkali balance of the body. The direct relationship of air exchange in the lungs and effective pH regulation is the reason deep breathing is encouraged in all exercise protocols.

For asthmatics, due to the reduced rate of air exchange in their lungs, the acid-eliminating mechanism is inefficient and the main source of danger to their lives. Thousands of asthmatics die from this imbalance of their body physiology. The cause of death typically takes place in the brain that swells from inefficient oxygen supply and a faulty pH regulation that causes the brain cell environment to become fatally acidic.

Water is a key element in the acid/alkali regulation by the kidnesy. As the kidneys form more urine, they rid the body of excess hydrogen ions that would otherwise acid-burn some important parts inside the cells that produce the extra hydrogen.

Salt is another vital element for regulating the acid/alkali balance in the body, especially for brain cells. The element sodium in salt is involved in the extraction of acid radicals from inside the cells for secretion by the kidneys. Sodium is a factor in the forming of bicarbonate soda in the mucus layer of the stomach that protects its cell lining from the acid inside the stomach cavity.The pancreas also produces sodium bicarbonate and secrets it into the first part of the intestine at the same moment that the acid content of the stomach enters the intestine.

The Water Cure

Ensuring that the body is fully hydrated allows for the appropriate gas exchange in the lungs during breathing and the elimination of the acid wastes that are naturally produced during metabolism. Dr. F. Batmanghelidj, author of the ABC of Asthma, Allergies and Lupus – Eradicate Asthma Now, recommends that you drink 1/2 an ounce of water for every pound of body weight that you have and take a 1/8 teaspoon of salt for every ten glasses of water that you drink. This protocol will help you to get to a healthy re-hydrated body.[easyazon_image align=”right” cart=”n” height=”500″ identifier=”096299426X” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51SkKU2IcdL.jpg” tag=”mcurle08-20″ width=”315″]

It is best not to drink all the water all at once. When you drink water too quickly, it actually becomes a diuretic and dehydrating. Break up the water doses throughout the day. Do not drink more that 32 ounces at a time. Ideally, you want to drink between 8-16 ounces at a time.

Since we respire during the night and lose some water through respiration, we should have two glasses of water when we wake up first thing in the morning to correct for water loss during the eight hours of sleep. Ideally, you want to ensure that you are hydrated when you are eating a meal. Therefore, it is ideal to drink water about half an hour before you eat and drink another glass of water 2 1/2 hours after food.

For people who don’t like the taste of plain water, drinking lemon water has many benefits for your body as well. You will get the benefits from the water as well as some vital nutrients and flavor from a splash of lemon!


Exercise feels problematic for a person with asthma. They don’t want to feel the pain of wheezing. They don’t want to trigger the discomfort of not feeling like they can breathe. However, exercise is the most important factor in survival after air, water, salt and food. Exercise expands the vascular system and prevents hypertension. It opens the capillaries int eh muscle tissue by lowering the resistance to blood flow. Exercise will build up muscle mass. It stimulates the activity of fat burning enzymes for the manufacture of constantly needed energy for muscle activity.

The best exercise for someone who is struggling with asthma is going to be walking. It may not sound exciting or even challenging at first, but it will be extremely beneficial as you are eliminating your symptoms of asthma and rehydrating your body. As you are healing, it is recommended to walk for an hour each day. You will gradually strengthen your muscles and be able to handle more challenging workouts. However, walking is an activity that can be done well into old age.


With proper breathing, hydration and daily walking, you can conquer your asthma symptoms! I know this as I have thrown out all of the asthma medications and inhalers that were prescribed to me. I have far more energy with the water cure protocol and proper breathing techniques than most of my friends who are relying on a boost from caffeinated beverages, such as coffee and diet soda. You can read up more on how I quit drinking soda here.





How to Motivate Yourself to Workout At Home – 4 Tips for Success

Don’t believe that you need to join a gym to get fit and healthy. Don’t buy into the idea that you absolutely need a personal trainer to get your rear in gear. (Although, they will take your money and workout with you. I’ve been a personal trainer before!) Working out at home is accessible to everyone. You just need to get moving and implement a work out each and every day. This will lead you to building muscle, improving your immune system and increasing your overall health and wellness! 

So, why is it so difficult for some people to get themselves to work out at home? The first thing to understand is that it is going to be a change in routine. We often are resistant to change and thereofore getting the new habit to stick can be tricky for some people. 

Focus on Your Goal

Working out produces sore muscles. It makes you uncomfortable and sweaty. Before you achieve the euphoric state from working out, you will be dripping in sweat and you will likely have challenged your muscles beyond what they are comfortable doing. Working out isn’t always a fun walk in the park. It challenges you. That is how you build muscle.

In order to get over the discomfort of a new routine and deal with sore muscles, you will want to focus your mind on your goal. Think about how your efforts will pay off. If you are losing weight to fit into a new dress, picture yourself looking great while you work out. Imagine your success as you put in the effort. It will help you 

Select a Fun Workout

Everyone has different likes and dislikes when it comes to working out. For some people, a major challenge to their muscles is going to be the best thing in the world. Other people will want to improve their flexibility with a pilates workout or a yoga workout. All of these can be very challenging and help you achieve the results that you seek if you consistently do them. You are more likely to be consistent with a workout that you enjoy. You may want to try out a few workout programs and discover if you enjoy the personality of someone like Jillian Michaels. I have a few favorite workouts, Shawn T’s Hip Hop Abs is a fun workout to go through. I also enjoy rebounding workouts and when I am in the mood to challenge myself, I do Jillian Michael’s workout. 

Some people are more likely to stick with a workout when they are distracted from the movements. I have personally found that I enjoy working on a treadmill desk in order to get some cardio in while I am working. Another fun thing to do with treadmill desk workouts is to learn something on youtube while you are walking or to watch movies. I admit that I have a guilty pleasure of watching sitcoms on hulu while running! 

Program Your Mind For Success

Positive affirmations are a great way to reprogram your mind and change your behavior. I use the ThinkRightNow programs whenever I want to make a change in my lifestyle. The advantage of using these programs is that you release the negative associations with the tasks that you want to achieve. I have used ThinkRightNow programs for getting organized, exercising and eating right and even their sales success program. At first, you start to hear the affirmations and may not believe them, but as the weeks and months go by, you start to notice that you are naturally changing your behaviors and they are sticking! 

One of the things that I noticed improving while I listened to the Get Organized Now program was that not only did I start to get more organized and pick up after myself, but the people I lived with were more likely to clean up after themselves faster than usual. They were overhearing my CD and making changes too! 

Reward Yourself

People tend to be either motivated by rewards or motivated by avoiding consequences. If you don’t know whether you are more reward motivated or a person who avoids consequences, then you should assign both to your workout program. When you meet your goals, you should reward yourself by doing something fun. When you neglect a workout, make sure that you have a negative consequence such as cleaning out the garage or doing more housework as a result of skipping out on your workout. Eventually, before you know it, you will be working out on a regular basis and finding ways to challenge yourself! 

Some ideas for workout rewards can include:

  • Buying Cute Workout Clothes
  • A fun outing with your friend
  • Movies
  • Eating at your favorite (healthy) restaurant
  • Buying your favorite healthy snack
  • A weekend getaway

You Can Do It!

Make sure that you believe that you can achieve your workout goals. This will help you stick with it when the going gets tough!