Once again it is the cold and flu season.  Your immune system will be doing battle with viruses, bacteria and other pathogens.  Who will win the battle?  If you experience bronchial congestion, a runny nose, sore throat, the chills and a variety of other uncomfortable symptoms, your immune system is struggling and losing battles but hopefully not the war.  Your goal should be for your immune system to win its battles and it will guarantee winning the war.  You can avoid colds, flues and other health challenges by helping your immune system to always be the superior force in its war on pathogens.

       As you read this essay, your immune system is doing battle with a variety of agents that want to harm you.  Our immune system is our protection system.  It is our personal “armed forces” to protect and shield us from the many enemies that are constantly trying to do us in.  During each day of our lives there is a war going on in and on our bodies between the “good guys” and the “bad guys.”  Our ability to maintain health is directly related to the ability of the “good guys to defeat the “bad guys” in the daily struggle for survival.  The effectiveness of the “good guys” is directly related to our genetics, diet, nutritional status, stress levels, hygiene, environment and general life style.  

WHAT IS THE IMMUNE SYSTEM AND HOW DOES IT WORK?

       Our immune system is multifaceted and begins with our skin secreting certain acids which will destroy pathogens on contact.  Pathogen is a general term to describe any organism that, if left unchecked, could cause us disease.  After the skin, we have the mucus membranes of our respiratory and digestive tract trapping pathogens and moving them out of the body or into the stomach where strong stomach acid will quickly neutralize them.  In the small intestine and colon, various friendly bacteria, such as acidophilus and bifidus, play an important role in providing control over organisms hostile to the body.

       If these first lines of defense fail to destroy a pathogen, the second line of defense goes into action. This army of defenders is made up of a variety of white blood cells divided into neutrophils, macrophages and lymphocytes.  Neutrophils are the first to swing into action as they swarm all over pathogens, killing them with enzymes.  If the neutrophils can’t get the job done, next on the scene are a group of large white cells called macrophages.  Like microscopic “pac men,” macrophages have the ability to gobble up pathogens, and clean up the debris left by the neutrophils activity.

       If pathogens escape the macrophages, they are next met by natural killer cells (NK cells).  These cells attack all manner of parasites, viruses, bacteria, fungi and cancer cells by releasing toxic enzymes and also releasing the chemical compound interferon that stop viruses from replicating.  T lymphocytes also join the foray. These cells are formed in the bone marrow and then migrate to the thymus gland where they are further differentiated into effector, (cytotoxic T-cells), helper cells and suppressor cells.

       Effector cells, also known as killer lymphocytes, are able to destroy pathogens by producing cytotoxins which are poisonous to the pathogens.  Helper cells are responsible for calling up additional killer lymphocytes and antibodies when needed to complete the job.  Suppressor cells limit the activity of effector cells so that they don’t run wild.

        Under normal conditions, the human immune system will have a ratio of approximately 1.8 helper cells to each suppressor cell.  Ratios that are markedly higher or lower indicate immune malfunction.  For example, AIDS patients often have a ratio of one suppressor cell to every helper cell.  This ratio suppresses immune response because it prohibits the adequate production of killer lymphocytes and antibodies to deal with common pathogens that a non HIV infected person would have little trouble dealing with.  

       When T cells are unable to overcome particular pathogens by themselves, the helper cells call on the B lymphocytes which produce plasma cells which in turn secrete chemical agents called antibodies.  What is interesting about antibodies is that they are specifically matched to an individual pathogen and will be retained by B memory cells so that if you are exposed to the same pathogen again in the future, your body will rapidly respond with the appropriate antibody.

       Antibodies work by locking onto a pathogen and inactivating it.  The pathogen and antibody are destroyed by another chemical component of the immune system called compliment.  When the process is complete, macrophages and neutrophils return to the scene to gobble up the remains.  The thymus gland, spleen, tonsils, appendix and lymph nodes all play an important role in the development and proliferation of lymphocytes. 

       With such an extraordinary defense system, why do we get sick and experience disease?  While the answer to that question is multifaceted, one answer is that we often fail to support our immune system with proper nutrition.  The body’s immune response doesn’t just happen.  Like all areas of human physiology, the immune system requires a consistent supply of nutrients in order to function at optimal level.  Let’s briefly review some common nutrients that are vital to immune function.

VITAMIN C:

       Vitamin C, as found in a variety of fresh vegetables and fruits, has been shown to stimulate the movement of neutrophils and macrophages, as well as enhance T cell formation.   Vitamin C actually transforms oxidized vitamin E, making it again available as an anti-oxidant. Bioflavonoids, which are found with vitamin C in foods, increases the uptake of vitamin C into the liver, kidneys and adrenal glands and protects vitamin C from destruction and conversion to less active forms.

BETA-CAROTENE:

       Carrots, spinach, broccoli, collards, kale and sweet potatoes are all a good source of beta-carotene and a variety of other carotenoids which provide protection from free radical damage. Beta-carotene converts in the body to vitamin A which has been shown to stimulate the production of T lymphocytes.

 ZINC AND SELENIUM:

        The trace mineral zinc is very important to the thymus gland.  Zinc deficiency will cause a reduction in T-cells, natural killer cells and thymic hormone.  Supplementation with zinc has been shown to increase the ability of macrophages to digest invaders and to raise the level of interleukin-2 which in turn stimulates cytotoxic T-cells to attack invaders. Zinc will also reduce levels of the toxic mineral cadmium.  Selenium is important to the production of antibodies. Like zinc, selenium is also necessary for the production of interleukin-2 which activities T-cells. Selenium will also block the effects of the toxic metal mercury. 

CO-ENZYME Q10:

       Co-enzyme Q10 (CoQ10) has been found to dramatically increase the production of the antibody IgG.  This is the most abundant antibody in the body and plays a major role in the destruction of bacterial and viral organisms.  CoQ10 is also a strong anti-oxidant and is very essential to proper function of the heart and the energy making process.

      You can see from our discussion of these few nutrients how our diet and supplement program is directly related to the capacity of our immune system to go to battle for us when challenged by pathogens.  The effectiveness of this protection system also requires regular elimination of the wastes connected with metabolism, regular exercise, adequate sleep, good hygienic practices, a positive mental attitude and control of stress factors. 

       For example, in response to stress, the adrenal glands release a group of hormones called corticosteroids.  Unrelieved stress will increase the levels of these hormones in the body which then act to depress the immune system.  These hormones are known to break down lymph tissue in the thymus gland and lymph nodes, reduce the level of T helper cells, increase the level of T suppressor cells, inhibit killer lymphocytes and reduce the activity of interferons.  Exercise is an excellent way to relieve stress.

       Another source of stress to the body is contamination from heavy metals such as lead, mercury and cadmium which are often found in our food, water and air supply.  Studies have shown these metals to suppress all aspects of immune response.  Most drugs and medications suppress normal immune function, including commonly used aspirin which promotes the loss of vitamin C through the urine and also decreases the uptake of vitamin C by the white blood cells.

WAYS TO SUPPORT YOUR IMMUNE SYSTEM:

       The consumption of processed and refined foods will place additional stress upon the immune response of the body.  Research shows that consumption of refined sugar will actually reduce the ability of white blood cells to destroy bacteria.  Converting to a diet rich in whole foods is a major step to achieving stronger immunity and enabling the body to better cope with stress.   It is in the consumption of whole foods that we obtain the nutrients required for adequate protection from disease.                   

       One way to insure a daily intake of the many nutrients necessary for adequate immune function is to supplement your diet with food concentrates.   When using such products, it’s important to insure they are processed at low heat, derive their raw materials from organic sources and provide a wide range of nutrition.  One example of this type of product is BarleyLife.   BarleyLife (formerly known as Barleygreen) is the dehydrated juice of the leaves of the barley plant along with kelp from the sea and brown rice.  This product has been shown to contain many vitamins, minerals, amino acids, enzymes, and a variety of other plant nutrients.         

       In addition to using food concentrates to boost overall immunity, there are a variety of herbs that are very helpful in increasing immune response.  The herbs echinacea, astragalus and goldenseal have all been shown to increase lymphocyte activity in the body.  Goldenseal, pau d’arco and garlic, are known to actually destroy pathogenic organisms.  Bee propolis, made by bees to sterilize their hives, has a similar sterilizing effect upon the body and will destroy pathogens.  A product called Wellness Formula, from the company Source Naturals, has most of theses herbs and many other nutrients in one formula. The product Esberitox from the company Enzymatic Therapy contains the herbs echinacea, baptisia tinctoria and thuja occidentalis.  In various studies these herbs were shown to provide significant immune enhancement. Supplementation with friendly intestinal bacteria called acidophilus and bifidus will serve to maintain the integrity of the body’s first lines of defense. 

       The use of homeopathic formulations has proven to be helpful in boasting immunity and helping the body to deal with disease without the negative side effects often associated with allopathic drugs.  Homeopathic’s work with natural body processes and can be very effective in dealing with a wide variety of health problems.  There are homeopathic remedies available for almost every conceivable health problem. One good example is a product called oscillococcinum (Ah-sill-o-cox-see-num), which if taken at the first sign of the flu, will generally provide fast relief  from fever, chills and general aches and pains associated with the flu. 

       A substance called IP-6, made of phytic acid with the addition of the B vitamin inositol, has been shown to boost the activity of the immune system’s natural killer (NK) cells.  The herb Cat’s Claw,  when containing high levels of the compound called pentacyclic oxindole alkaloids (POA’s), has been shown to enhance the activity of the immune system’s macrophages, the large white cells which digest foreign material including cancer cells. Cat’s Claw, high in POA’s, also increase the number of T-cells which are major players in the body’s immune response.

       A product from Enzymatic Therapy called Max-3, contains IP-6 and Cats Claw along with the mushroom Maitake for maximum immune boosting capability.

       AHCC, (active hexose correlated compound), extracted from mushrooms, has been shown to increase natural killer cell activity.  The substance beta-1, 3/1, 6 glucan, a compound derived from bakers yeast, has been shown to significantly increase macrophage activity.  By itself, beta glucan has been shown to be a broad-spectrum anti-infective agent that can eliminate bacteria, viruses, fungi and parasites. 

       Another area of immunity that is being targeted with supplemental help is our ability to generate adequate levels of glutathione.  Glutathione is a small molecule made up of the three amino acids cysteine, glutamic acid and glycine. It is produced in every cell with the aid of selenium, magnesium and vitamin C.  Glutathione acts in the body as a major antioxidant and plays a crucial role in the multiplication of lymphocytes which are a major factor in the bodies overall immune response.  Glutathione is concentrated in the liver and functions as a detoxifying agent by combining with pollutants and moving them out the body through the normal avenues of elimination.  The amino acid cystine is converted in the body to the amino acid cysteine which is the major element necessary in the synthesis of glutathione. While you can take glutathione as a supplement, you can see the importance of a diet strong in the various nutrients responsible for its synthesis in the body.

       Supplementing with bovine colostrum has gained in popularity because of colostrums ability to boast immunoglobulin (antibody) levels within the body.  When a mother breast feeds her baby, the fluid that is produced in the first 24 to 48 hours after giving birth is the substance colostrum.  This pre-milk substance gives to the new born a combination of immunoglobulins and transfer factors that provides immediate protection to the baby from pathogenic attack.  Many studies have been done that show supplementing with colostrum obtained from bovine animals can provide strong immune protection along with a variety of other health enhancing benefits.

       Plant sterols and sterolins are chemical compounds found in a variety of foods and have been shown to activate macrophages, enhance the proliferation of cytotoxic T-cells along with cancer fighting cytokines, interleukin-2 and gamma interferon. They also enhance natural killer cell activity while at the same time lowering the pro-inflammatory and immune suppressing agent interleukin-6 in the body.  Because of their anti-inflammatory effect, these compounds have been shown to be very effective in reducing the symptoms of inflammatory diseases such as rheumatoid arthritis.  A combination of sterols and sterolins can be obtained in supplemental form in a product called Moducare Sterinol.

       Coconut oil, because of its high content of medium-chain saturated fatty acids such as capric acid, caprylic acid and lauric acid, may inhibit or kill some species of detrimental bacteria, fungi, parasites, and viruses. A variety of studies have shown the acids present in coconut oil to be very protective against a wide range of pathogenic organisms.  Apple cider vinegar is used around the world to alleviate sore throats, colds and flues and a variety of other health challenges.  We recommend organic, unpasteurized and unfiltered apple cedar vinegar for best results. 

       Elderberry has been shown to be effective in stopping the flue virus from replicating by preventing it from penetrating the cell wall.  Elderberry is one of the few substances taken supplementally that directly works against viruses.  Tonic mushrooms such as reishi, cordyceps. shiitake and maitake  have been shown to enhance immunity.  You can find these mushrooms in immune formulas such as RM-10 from Garden of Life, Host Defense from New Chapter and Cell Forte Mushroom Defense from Enzymatic Therapy.  ImmunoCare, an herbal immune formula from the company Himalaya, is supported by 119 study papers as to its efficacy in supporting the immune system.  This product is used all over the world to enhance overall immune function.

       Your ability to ward off colds and flues this winter will be directly related to your willingness to adequately support your immune system with a nutrient dense diet, appropriate supplementation and a healthy life style.

NEWSLETTER: JANUARY, 2007

NOW IS THE TIME TO CLEANSE AND DETOXIFY

       The holidays are over and your body may have taken a hit from over consumption of food and drink.  Investing time into cleansing and detoxifying the body will pay huge dividends in more energy, avoidance of colds and flues and generating an all around healthier you. 

       Many chemicals are used in facilitating our food supply and some of these chemicals do not readily leave the body but become stored in various body tissues.  Pesticides and herbicides are routinely used in agriculture and we ingest these poisons through the food we eat.  Many chemicals are used in manufacturing the many items we routinely use around the house.  Some of these chemicals enter our body and have been found to be toxic to the body and associated with a variety of degenerative disease. Pharmaceutical drugs, while serving to deal with various health problems, also create toxicity and are especially hard on the liver and kidneys.

       We can work to limit the impact of toxic chemicals on our health by eating foods that have been grown without the use of pesticides, herbicides and chemical fertilizers and by using personal care products that are free of toxic substances.  We can drink better water by installing point of use water purification systems in our homes.  We can use safer cleaning and other household products that are free from the chemical stew often seen on the labels of such products. 

       Despite our best efforts, we cannot escape the impact our toxic environment will have on our bodies.  This is why a yearly cleanse or two is important to maintain health and avoid degenerative disease.  When doing a cleanse, particular attention should be directed to the liver, blood, lymphatic system and the colon.

LIVER:

       The Liver is the body’s chief organ of detoxification.  It is largely the livers job to rid the body of the many chemicals that if left unattended would do much damage.  The herb Milk Thistle, standardized to contain 80% silymarin, is well known for its ability to detoxify the liver.  The product LiverCare, from a company called Himalaya, has become the worlds #1 liver support formula. It is composed of five herbs that have all been shown to have a therapeutic affect on the liver by increasing its ability to do its many jobs.  Over 300 studies have been done showing the beneficial effects of LiverCare.  So effective is this product that it is used in the treatment of serious liver diseases such as hepatitis C, and cirrhosis. 

BLOOD:

       The blood transports toxins to the liver and wastes to the kidneys.  If the liver can’t handle the number of toxins being delivered, such toxins will remain in the blood and circulate throughout the body negatively impacting all body tissue.  The herbs Burdock root, Red Raspberry, and Red Clover have been shown to be effective blood purifiers. 

LYMPH:

       Lymph vessels absorb cellular waste and carry it to lymph nodes located throughout the body. Here special cells called macrophages engulf waste particles carried by the lymph and destroy them.   Much of the lymph collects into a central lymphatic pool located in the abdomen and from there it travels up the thoracic duct which connects with the blood stream near the neck.  The blood then serves to detoxify the lymph.  Reducing the toxic load on the lymphatic system not only helps it work better but reduces the number of toxins entering the blood stream. The herb Red Clover has been shown to help cleanse the lymphatic system.  Exercise that places the body in resistance to gravity is critical to maintaining lymphatic flow.   Walking, running, skip roping, jumping and rebounding are all excellent ways of facilitating the pumping of lymphatic fluid through this system. 

COLON:

       The colon plays a major role in keeping the body healthy by eliminating the wastes of metabolism.  If such wastes are not eliminated in a timely and efficient manner, they will accumulate and create toxins which can be absorbed into the blood.  Accumulation of waste decreases the diameter of the colon, leaving only a small opening for waste material to pass on through.  As this process continues, the eliminative process becomes more and more sluggish and the potential develops for a variety of colon problems such as diverticulosis, diverticulitis, colitis, spastic colon, irritable bowel syndrome (IBS), Cohn’s disease and colon cancer.  Colon problems are epidemic in America and colon cancer ranks right near the top in death from cancer.  There are a variety of colon cleansing formulas available. These products feature various herbal and fiber combinations to facilitate removal of impacted waste material from the colon. One such product we carry at Milk ‘N Honey is called Herbal Fiber Blend.  This product has proven to be very effective in facilitating good bowel function and cleansing of the colon.

WHOLE BODY CLEANSING:

       There are a number of “total body cleansing” products available.   They will vary as to their ingredient spectrum but will all provide cleansing. One such product is Ultimate Cleanse from the company Nature’s Secret.  This product is designed to facilitate detoxification of the liver, colon, kidneys, blood, lymphatics and other tissue systems of the body.  This product is made up of a variety of herbs that have demonstrated efficacy in helping detoxify the body’s organ systems.  Herbs such as Hawthorn berries for the heart and digestion, red clover, red raspberry and burdock root to purify the blood, milk thistle and skullcap to support the liver, are just some of the ingredients that make up this product. In addition to these cleansing herbs, Ultimate Cleanse contains a variety of fibers and specific herbs targeted to detoxify and cleanse the colon.  This two part cleansing system has been used by multiple thousands and has an excellent track record of results.  It generally can be accomplished in thirty days. 

       Whole Body Cleanse from Enzymatic Therapy is designed to be accomplished in two weeks and provides a variety of herbs for cleansing and detoxifying the liver and the digestive and lymphatic systems.  This formula provides a blend of different fibers along with the herbs Milk Thistle, Artichoke, Dandelion, Licorice Root, Slippery Elm, Marshmallow, Fenugreek, Burdock root and Red Clover.   Enzymatic Therapy’s Simple Cleanse is a fourteen day program targeted to cleanse mainly the digestive system. It features a blend of fibers and mucilaginous herbs such as Slippery Elm, Marshmallow and Fenugreek. 

       Cleanse Smart, from the company RenewLife, is a thirty day program that is designed to cleanse the lungs, liver, lymphatic system, blood, skin, kidneys and colon.  This product uses Magnesium Hydroxide to help hydrate the colon and such herbs as Cape Aloe, Rhubarb and Triphala to help provide regular elimination. 

       There are a variety of teas available which contain cleansing herbs, which if consumed on a fairly regular basis, will provide a slow but consistent cleansing of body tissues. These teas contain such herbs as Milk Thistle, Dandelion, Burdock, Fenugreek, Red Clover, Turkey Rhubarb, Sheep Sorrel and many others.  Daily Detox from Houston International, Detox Tea from Triple Leaf Tea Company, and Flor-Essence from Flora are all good teas for providing a slow gentle cleanse.

       All the products mentioned so far can be taken without altering lifestyle or diet.  There is a seven day cleanse program which requires fasting and following a strict routine of supplementation with products that are designed to accomplish a very thorough cleansing of the body’s tissue systems in general and the colon in particular.  Details of this program can be obtained from Milk ‘N Honey upon request.

NEWSLETTER: FEBRUARY, 2007

           
         THE DYNAMICS OF EXERCISE                           

       It is that time of the year again when many will make resolutions to lose weight.  Some will try various fad diets, take weight loss supplements or simply try to eat less total calories.  Others will join a fitness club and commit to working out on a regular basis in order to drop pounds by burning more calories.  Is exercise the pathway to weight loss?

       The average pound of stored fat in the body is equal to 3,600 calories of stored energy.  Running an eight minute mile will burn up approximately 100 calories.  Dancing for twenty minutes, bicycling two and one-half miles in nine minutes or walking one mile in twenty minutes will do the same.  To put it another way, you would have to run thirty six miles at eight minutes a mile to lose one pound of stored fat.  You can readily see that exercise, in and of itself, is not a quick pathway to weight loss.

        Am I suggesting that exercise is not an important factor in weight management?  Not at all!  What I am saying is that the role of exercise, as it relates to weight management, is more complex and needs to be understood in relation to how the body uses energy. 

        The cells of our body contain little energy producing factories called mitochondria.  These mitochondria are lung like organelles that mix oxygen with nutrients to provide the energy we need for human activity.   At moderate rates of activity, a sufficient amount of energy can be generated from the utilization of the blood sugar glucose and the oxygen we breathe in.  This results in an individual constantly working in what can be referred to as their aerobic training zone. Your aerobic training zone is the level at which you can work and play without the accumulation of lactic acid in the muscles.  Lactic acid accumulation is what gives you that burning sensation in the muscles that results in muscle fatigue.

        Lactic acid buildup is what normally occurs in the muscles as a result of there not being enough oxygen supplied to the mitochondria of muscle cells. Therefore, the most important reason for exercise is to increase the oxygen utilization capacity of the body and therefore reduce the rate at which lactic acid accumulates.

        How does exercise increase the oxygen utilization capacity of the body?  Aerobic exercise, (exercise that allows for the uptake of more oxygen than when resting), will multiply the number of mitochondria in the cells one to two times over that of an unfit person.  The size of the mitochondria can increase up to 40% and the enzymes that are involved in energy production can be increased anywhere from ten to one-hundred percent.

        Aerobic exercise provides for a greater oxygen supply to the tissues of the body and therefore allows for a more efficient burning of fuel.  This results in a more complete breakdown of sugars and fats.  Better fuel efficiency will result in more energy and less fatigue.  This is a primary purpose for maintaining a consistent exercise program.

        While exercise will not burn a lot of fat calories during the time you are exercising, such exercise will raise your basic metabolic rate and keep it elevated for hours after you have finished exercising.  This results in an increase in the rate at which calories are burned over a period of hours, even after you have discontinued your exercise.  This can help to reduce weight through more efficient metabolism.  For example, walking one hour per day with no increase in daily calorie intake could result in the loss of thirty pounds in one year.

        Exercise will increase the rate at which fat is burned while at the same time increasing the synthesis of protein and therefore limit the loss of muscle mass while on a low calorie diet to lose weight.  Exercise will also increase the burning of brown fat, which is felt to be a primary factor in weight management.  Brown fat is a metabolically active fat that is found close to the skeleton and is responsible for the production of body heat. Overweight individuals are often found to poorly utilize brown fat.

        Additional benefits of regular aerobic exercise include a decrease in the resting pulse rate and blood pressure, an increase in hemoglobin and therefore better oxygen carrying capacity of the blood, increase in HDL cholesterol, (good guys), and a decrease in LDL cholesterol, (bad guys), and an increase in the number of capillaries carrying blood throughout the body.  Typical forms of aerobic exercise include walking, running, rebounding, swimming, biking and any other exercise that raises the heart rate above resting levels for an extended period of time.

        One method of determining your aerobic training zone is to subtract your age from 180 which will give you the maximum number of heart beats per minute that is allowable for the average “unfit” person of a particular age.  An ideal aerobic exercise program would require maintaining at least 70% of your maximum allowable heart rate for 20 minutes, three or four times per week.  As your fitness level increases, your allowable maximum heart rate can be refigured on the basis of 220 minus your age.

        While aerobic exercise is best for overall physical fitness, doing resistive type exercise will do a lot to strengthen muscle and connective tissue such as tendons and ligaments.  Such resistive exercise can include everything from push-ups, chin-ups and working out with free weights or weight machines to using stretching equipment, such as Xertubes to increase strength and flexibility.  

        Both aerobic and resistive exercise will enhance bone strength by facilitating calcium utilization.  Exercise has also been shown to increase T lymphocyte activity in the body and therefore enhance immune response.  Much research has demonstrated the relationship between exercise and stress reduction.  Exercise has been shown to affect neurological function by stimulating the production of certain brain chemicals such as endorphins which elevate mood. 

        In summery, exercise is vital to the health and well being of both body and mind.  Our bodies were designed to be active. Even short periods of inactivity result in atrophy of muscle tissue.  Strength of both body and brain tissue is directly related to consistent exercise.  It is the blood that carries nutrients to all parts of the body.  Exercise is an important dynamic in facilitating good blood flow throughout the vascular system.  Good blood flow results in a better nutrient feed to the various tissue systems of the body. 

       In addition to bodily exercise, the mind should also be exercised through reading and various projects that require creative thinking and application of thought.  Research has demonstrated that maintaining an active exercised mind is a vital dynamic in preventing the onset of Alzheimer’s disease and other forms of dementia. Do some reading everyday.  Work cross-word puzzles.  Play chess and card games. Keeping the mind exercised will pay off in huge dividends, especially as you grow older.

       In matters of health, your number one News Years resolution should be to follow a consistent exercise program. Doing so will make it much easier to accomplish other resolutions such as weight loss.  While joining a fitness club provides you with many exercise alternatives, you can also work out in the comfort of your home with minimal investment in equipment.  You can develop an exercise program by using nothing more than your own body.  Pushups, sit-ups, deep knee bends, walking and jogging are traditional methods of maintaining fitness.  

    

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