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Posted December 1, 2016 By C.B. Swartz
Welcome to the CIK Blog


The word diet often creates a negative way of thinking. You might yearn for all those “enticing” foods you feel you’re being deprived of or groan over the energy that goes into a calorie-burning workout. The negativity makes it harder to stick to the plan and achieve long-lasting success.  Tell yourself, before your feet hit the floor each morning, “I’m excited to start my day with exercise and some healthy foods”. Changing your life is about making a positive lifestyle change, feeling strong, confident and being healthier than you’ve ever been.

Don’t bite off more than you can chew, both literally and figuratively. If you dive in all at once and start in the middle it will soon seem inconceivable that you will be able to achieve your weight loss and exercise goals. Start by taking one step at a time. Eating healthy snacks instead of junk food and taking a thirty minute walk each morning for a couple of weeks may not seem like much, but you will see results. Then gradually increase the exercise and replace high calorie snacks and meals with healthy less caloric foods.

Set small goals for yourself. Each time you reach a goal you’ll gain more confidence.  The same goes for time limits. Setting unrealistic time limits, such as, losing twenty pounds to fit into a dress for your upcoming class reunion is self defeating. This may cause undue pressure and stress which can lead to comfort eating.

You’re going to back slide sometimes. Everyone does. For example, you go out to lunch with friends and make too many trips to the all you can eat buffet or let life get in the way of your workouts.

But what is most important is that you get back into your healthy living routine right away. Giving up is not an option and it won’t make you feel any better. So forgive yourself, and then get back into your good-living habits.

You deserve a body that’s healthy and fit. Train your brain to help you get there. See also, Taking Control of Your Own Wellness




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Exercise for Arthritis

Posted July 1, 2016 By C.B. Swartz
Research has shown that exercise can help reduce arthritis pain and improve range of motion, and it’s now considered an essential part of arthritis management.
Regular exercise can:
  • arthritisReduce inflammation, stiffness, and joint pain
  • Build muscle around joints, better supporting them and protecting them from shock and daily wear and tear
  • Increase flexibility
  • Improve endurance
Take some special precautions to make sure that your exercise routine provides maximum benefit while reducing the risk of injury and pain from sore joints.
Talk to your doctor first. Be sure to take into account any health concerns. Then consult with a physical therapist to insure that you are doing the best exercise routine for your specific needs.
You may look into exercise classes designed just for people with arthritis. Special programs are often offered through health clubs, community centers, and the YM/WCA. You could also share information with friends who have similar health problems.

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Taking Control of Your Own Wellness

Posted June 12, 2015 By C.B. Swartz
Welcome to the CIK Blog


Why is it important to maintain an ideal weight?


In short, when you control your weight you control the key factors to your overall health. Lowering body weight, even as little as 10%, has been shown to have phenomenal health benefits that can be more effective than medications. It can help reverse or prevent diabetes and reduce your risk of heart disease.

Excess fat hits more than just your waistband. Life expectancy, medical expenses, productivity, mobility, and self confidence are all affected. The path to better health is straightforward and simple: eat smart, get active, and stay accountable. True wellness means a life unfettered by weight and illness. It means enjoying your golden years actively with your great-grandchildren. Wellness is so much more than a number on a scale. It’s living a life full of vitality and loving it.

Getting healthy benefits more than just your body. A number of recent studies have reported a link between exercise and maintaining brain and cognitive health throughout your entire life. Planning your pathway to wellness is just like planning any other journey. You have to know your starting point, your destination, and define any checkpoints along the way. Knowing where you are now brings clarity to where you want to go. Without that critical factor, it’s far too easy to lose direction and get discouraged.

The secret is knowing one critical number … your daily calorie limit. When it comes to losing weight, there is one universal truth. You have to take in fewer calories than your burn. This can be achieved by eating less, exercising more, or both. Weight loss cannot happen unless there is a “calorie deficit”.

How do you know how many calories you need to lose weight? You need to know your calorie limit. Your calorie limit tells you how many net calories you need to consume each day to maintain your current weight.

(Click here for a ‘Calorie Calculator’ and other helpful tools.)

To determine how many calories you should eat each day, simply take your daily calorie limit and subtract 500 or 100 depending on your goal. For moderate weight loss your daily calorie limit should be -500 calories per day equaling one pound per week. For more significant weight loss your daily calorie limit should be -1000 calories per day to equal two pounds per week. Any more would not be healthy weight loss.

A 500 calorie deficit in your day will make more difference than you may think. If you go on a brisk 45 minute walk (-220 calories) and trade two cans of soda for an unsweetened drink or water (280 calories) you have a 500 calories deficit.

Eat Wisely

Choose your calories wisely. When it comes to managing your weight, any real, lasting change will unavoidably involve changes in how you eat. That doesn’t mean you have to starve yourself.

When it comes to carbohydrates, complex is best. Have cereals, green vegetables, fresh fruits and whole grain breads; instead of candy, soda and refined breads. Making four simple switches is enough to lose 10 pounds of fat a year! Choose mozzarella instead of cheddar, popcorn instead of potato chips, Greek yogurt instead of sour cream and salad instead of French fries. Those few changes add up to about 35,000 calories a year.

Water Water Water

Pay close attention to this!!! DRINK NO LESS THAN EIGHT (8 OZ.) GLASSES OF WATER EVERY SINGLE DAY!! This is the most important thing you can take away from this article.

Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water serves as a lubricant. It makes up saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent and relieve constipation by moving food through the intestines.

Even knowing this, most people will ‘forget’ to drink enough water to keep a healthy fluid level on any given day. It is essential to drink more water, than usually would be enough for a healthy fluid level in the body, when dieting. Drinking water during weight loss is important because it provides hydration without unwanted calories. Drinking water before or with a meal can help a dieter feel full sooner. Drinking water may help replace or avoid unnecessary food calories found in extra servings at mealtime.

The amount of water you drink to be healthy during exercise goes up. This is key to successful weight loss. It’s even more important in hot weather, when it’s possible to lose about the equivalent of a quart of water in an hour. You will need to drink water before, during and after every workout.

Don’t wait to start sipping. That’s a sign that dehydration has already started. We need to drink water throughout the day, on a regular basis. If you want your diet to work, you need to drink plenty of water. Water can fill you up, decrease your appetite, and help your body get rid of waste from that fat you’re burning. So what are you waiting for? Water is available right now from your tap, and it’s free!

Most of us have believed that we should eat ‘three good meals a day’. Anyone who has ever struggled to lose weight can tell you that the six hour gap between lunch and dinner can seem much longer indeed and can often lead to cheating on your diet or eating more. Eating three smaller meals and two substantial snacks throughout the day makes much more sense and makes losing weight easier. What difference does it make? It makes quite a bit of difference, actually. Eating smaller meals more often can boost the rate at which you burn calories, make it easier for your body to absorb the nutrients, and stabilize your blood sugar levels over the course of the day.

Important: While the number of times you eat each day should increase, your total daily caloric intake should not. In short, eat smaller meals more often. Give your stomach time to adjust to this strategy. Your stomach will shrink and after time, the idea of eating 3 large meals will be unappetizing. To calm your grumbling tummy in the meantime, keep plenty of water on hand.

Beware of portion distortion! Over the last 20 years, this nation’s portion sizes have expanded dramatically. A typical restaurant portion is nearly twice the recommended amount. As a rough rule of thumb, consider your fist as a full portion size.


There is no way around it. You body was built to move, so if you want to be physically “well”, you’re going to have to get moving. That doesn’t mean it has to be boring or painful. Start with a goal in mind. Moderate exercise for 45 minutes per day is the amount that has been shown to deliver real health benefits. Decide the best way to get started and how quickly you can progress toward that goal. Once exercise becomes a daily part of your life, you may very well wonder why you ever lived without it. But it won’t happen overnight.

You could start by playing basketball or soccer with the kids, taking a long walk on your favorite scenic route, or dusting off that golden oldies disk and rock out with your favorite dances. It won’t seem like a chore if it’s something you enjoy doing.

If you haven’t exercised in a while start with three 10 minute segments; and it is very important to always start your workout with at least 5 minutes of thorough stretching. Gradually add time or intensity to your activity every week. You’ll not only see results sooner, you’ll avoid burnout and develop a habit you can sustain for life. Click here to determine your fitness level.

Plan your workout time just as you schedule any important event in your life.

It will never happen if you try to squeeze it into your day. Always follow your health care professional’s guidance as you increase physical activity. Working towards making sustainable lifestyle changes to your activity levels is important. You do not want to overwhelm yourself with an abundance of physical activity all at once. Start with simple steps toward moving more and sitting less.

Make it a family matter.

There’s real strength in numbers when it comes to exercise. Couples who work out together not only have healthier bodies, they also tend to have healthier relationships and better communication.

Not long after starting your journey, it’s easy to look around and feel like you haven’t made much progress, but every step you take brings you closer to your goals. Remember that it may take a while. It’s about progress, not perfection. Don’t focus on the final outcome. Instead, pay attention to the progress you are making day by day. Don’t judge yourself by numbers, but by behaviors. Every day that you make an effort is a day worth celebrating, because you’re one day closer to reaching your goals.

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Acetaminophen and ibuprofen/Aleve (NSAIDS)

Acetaminophen and ibuprofen/Aleve (NSAIDS) are all analgesics, and pain relievers. They also reduce fever, making them antipyretics. Scientists don’t know exactly how acetaminophen works to relieve pain, but it’s thought to increase pain threshold. The ability of acetaminophen to reduce fever comes from its direct action on the hypothalamus in the brain. Unlike ibuprofen, acetaminophen, or paracetemol has no anti-inflammatory properties.

Risk Factors of Pain Relievers

Ibuprofen and Aleve belong to a class of drugs called NSAIDs, or non-steroidal anti-inflammatory, also described as a COX 1 and 2 (cyclo-oxygenase) inhibitor. It has a stronger action than acetaminophen, but many people are limited because it can promote bleeding. NSAIDS stops pain by inhibiting the release of prostaglandins (hormones) that cause inflammation and pain in the body. Endorphins, natural stress and pain relievers, are then allowed to circulate freely, assisting with pain relief.

Concomitant use of carbamazepine (an analgesic anticonvulsant drug), phenytoin (a drug that controls convulsions). and barbiturates (a drug with sedative and hypnotic properties belonging to a group of derivatives of barbituric acid) have also been reported as risk factors for hepatotoxicity, or liver damage.

Risk factors to consider when taking ibuprofen include history of bleeding, use of blood thinning medications, heart disease, heart failure and ulcer disease. Kidney damage can occur from long-term use of high dose ibuprofen, and patients with kidney impairment may be at risk at much lower doses. Caution in elders is especially important. Those at risk for heart attack or stroke should also take caution when using ibuprofen. Short-term use is the best approach to minimize risk factors associated with the drug.

History of Acetaminophen and NSAIDS

Acetaminophen first became available in 1955 as an elixir for children, introduced by McNeil laboratories, later acquired by Johnson and Johnson in 1959, and has been a huge ever seller since.

Charles Gerhardt discovered Tylenol in 1852. The first description is found in chemical literature as early as 1878. The drug received little attention until 1951 when researchers presented findings that acetaminophen was as effective as aspirin for reducing pain and fever, described at a New York symposium sponsored by the Institute for the Study of Analgesic and Sedative Drugs.

Ibuprofen was discovered by Dr. Stewart Adams, John Nicholson and Colin Burrows, both colleagues of Dr. Adams, in an attempt to find a safer drug than aspirin. Work began in the 1950s, and ibuprofen was first synthesized in 1961, further developing it n 1964. Ibuprofen was introduced in the UK as a treatment for rheumatoid arthritis at lower than the presently recommended dose. In 1974, ibuprofen was delivered to patients in the United States at a dose of 1200 to 3200 mg/day.

Ibuprofen, unlike acetaminophen, is available at a higher dose with a prescription.


Medications sold over the counter are not necessarily safe. If you’re looking for pain relief or treatment of fever, you should first speak with your doctor to find out if acetaminophen or ibuprofen is right for you.

Medications should always be taken in the recommended dose — more is not better. Recognizing the difference in action and side effects of ibuprofen and acetaminophen can help you make better decisions regarding your health care needs.

Side Effects

Neither medication will cause drowsiness or dependence, in people with no health problems. They can be used in conjunction with one another to provide maximum benefit. Again, speak with your doctor about dosing.


Aleve belongs to the drug class nonsteroidal anti-inflammatory drug (NSAID) and is used to relieve symptoms of arthritis and other painful conditions. According to the Mayo Clinic, Aleve can be used to treat osteoarthritis, rheumatoid arthritis, juvenile arthritis, ankylosing spondylitis, gout, bursitis, tendonitis and menstrual cramps. This medication works by blocking chemical signals that cause inflammation and are related to pain. Aleve is available over the counter, while stronger forms can be prescribed. As with all medications, you should be aware of the possible side effects of Aleve and what to do if you experience them.

The seriousness of Aleve NSAIDS side effects is just beginning to be discovered. Taking Aleve can possibly lead to an increased risk of heart attack or stroke. Aleve, or naproxen, belongs to the class of drugs known as NSAIDs, or non-steroidal anti-inflammatory drugs. NSAIDs are anti-inflammatory, fever reducing drugs that are non-narcotic. Also included in this group are Advil and the *Aspirin NSAIDS. Side effects have also been well documented. All of these drugs have side effects very similar to the side effects of Aleve including nausea and heartburn. They also lessen the ability of the blood to clot therefore causing more bleeding after an injury.

There are many side effects of Aleve that can occur after taking the medication. Some of these side effects are minor, some are serious, some are allergic reactions, and some are long term. Regardless of the side effect it is important to stop taking the drug immediately and contact a health care professional.

More Aspirin NSAIDS side effects are being discovered continually, and consumers should stay abreast of the latest medicinal news developments for the protection of their own health and safety. Aspirin was the first nonsteroidal anti-inflammatory drug (NSAID) to be discovered. It is widely used across the globe to relieve pain and inflammation or reduce fever. While many beneficial uses for these common prescription drugs have been discovered over time, there are also many known side effects of Aspirin NSAIDS that make it a less viable treatment for certain demographics.

Frequently Occurring Aspirin Symptoms

The most common Aspirin NSAIDS side effects are heartburn, vomiting, and nausea. These symptoms are only serious if they should persist over time. Moreover, the medical world has long been aware of the gastrointestinal problems that can arise with long-term Aspirin use. Crohn’s disease, which entails the inflammation of the intestines, is one among many side effects of Aspirin to be taken seriously, because it can possibly lead to bowel cancer. It’s important to not combine Aspirin NSAIDS and caffeine, which makes the stomach more sensitive to irritation and can be conducive to spurring gastrointestinal side effects.

The Major Effects of Aspirin NSAIDS Overuse

Regarding the major Aspirin NSAIDS side effects, asthma, hearing loss, or a perceived ringing in the ears (tinnitus), can result from prolonged use. Moreover, Aspirin NSAIDS is not to be used as a treatment for children’s’ flu or chickenpox, because it can lead to the potentially fatal Reye’s syndrome.

Excessive use of Aspirin can lead to serious health problems. The side effects of Aspirin NSAIDS that may result from an overdose include hallucinations, rapid breathing, or seizures – all of which can be fatal.

Traditionally, doctors have advised patients to regularly take a low-dosage of Aspirin in order to prevent heart and liver disease. Recent findings show, however, that long-term use can set off some adverse Aspirin side effects. It’s now recommended that only men over the age of 50, and women over the age of 60 with diabetes and no heart problems should maintain a low-dose Aspirin therapy for heart attack and stroke prevention.

If a person has not already experienced a stroke or heart attack, they should not be taking Aspirin regularly.

Staying Safe from Side Effects

Those at risk for experiencing the adverse effects of Aspirin should take less frequent doses. Ingesting the drug with meals or a glass of milk can also help to reduce the occurrence of symptoms.

Side Effects

Aleve NSAIDS can be taken for numerous conditions and may sometimes result in the onset of adverse symptoms. The most common Aleve NSAIDS side effects are upset stomach, nausea, vomiting, heartburn, headache, diarrhea, constipation, drowsiness, and dizziness. These symptoms can occur sporadically, but if they should persist, it is important to contact a health care official.

There are also many more serious side effects of Aleve NSAIDS. Some of these side effects include; stomach pain, difficulty swallowing, swelling of the hands or feet, sudden or unexplained weight gain, vision changes, ringing in the ears, mood changes, fast or pounding heartbeat, persistent and severe headache, fainting, change in the amount of urine, easy bruising and/or bleeding, signs of infection, and unexplained stiff neck. These side effects should be urgently presented to a doctor.

Users of Aleve have also faced some symptoms associated with an allergic reaction. These symptoms may include; rash, itching or swelling (especially of the face, tongue, or throat), severe dizziness, and trouble breathing. These Aleve NSAIDS side effects require immediate attention by a health care professional. There are also some long term side effects of Aleve NSAIDS that include liver disease and stomach bleeding.

Gastrointestinal System Side Effects

Aleve may cause serious side effects on your gastrointestinal system, according to This occurs because Aleve reduces substances in your digestive tract that prevent your stomach acid from damaging stomach tissue. This can result in coughing up blood or vomit that looks like coffee grounds, black, bloody or tarry stools, dark urine, clay-colored stools and jaundice. These are serious symptoms and you should immediately stop taking Aleve and call your doctor if you are experiencing them. Less serious effects will likely improve as your body adjusts to taking Aleve, but include nausea, stomach pain, loss of appetite, upset stomach, heartburn, diarrhea, constipation, bloating and gas. Take Aleve with food if you begin to experience these effects. You may also take over-the-counter stomach relief medications if these less serious side effects become bothersome.

Nervous System Side Effects

According to, you may experience unwanted side effects to your nervous system. This occurs because Aleve blocks chemical signals that are active in your nervous system. Disruption in these chemical signals may cause weakness, slurred speech, problems with vision or balance, urinating less than usual or not at all, headache, tingling, numbness, pain, neck stiffness or muscle weakness. You should immediately stop taking Aleve and call your doctor if you are experiencing these serious nervous system side effects. Upon taking Aleve, you may experience blurry vision or ringing in your ears, which are less serious side effects and should improve over time. Always let your doctor know of any side effects that you may be experiencing.

Skin Side Effects

Aleve may cause unwanted side effects to your skin. Serious side effects include severe blistering with a headache, peeling, red skin rash or purple spots on the skin, according to These effects are serious and you should immediately stop taking Aleve and call your doctor. Do not apply any skin creams to these rashes until you speak with your doctor. You may also experience slight skin itching or rash. If you do not see sign of a more serious skin.


Cardiovascular Thrombotic Events

Clinical trials of several COX-2 selective and nonselective NSAIDs of up to three years duration have shown an increased risk of serious cardiovascular (CV) thrombotic events, myocardial infarction, and stroke, which can be fatal. All NSAIDs, both COX-2 selective and nonselective, may have a similar risk. Patients with known CV disease or risk factors for CV disease may be at greater risk. To minimize the potential risk for an adverse CV event in patients treated with an NSAID, the lowest effective dose should be used for the shortest duration possible. Physicians and patients should remain alert for the development of such events, even in the absence of previous CV symptoms. Patients should be informed about the signs and/or symptoms of serious CV events and the steps to take if they occur.


NSAIDs, including Naproxen Oral Suspension, can lead to onset of new hypertension or worsening of pre-existing hypertension, either of which may contribute to the increased incidence of CV events. Patients taking thiazides or loop diuretics may have impaired response to these therapies when taking NSAIDs. NSAIDs, including Naproxen Oral Suspension, should be used with caution in patients with hypertension. Blood pressure (BP) should be monitored closely during the initiation of NSAID treatment and throughout the course of therapy.

Congestive Heart Failure and Edema

Fluid retention, edema, and peripheral edema have been observed in some patients taking NSAIDs. Naproxen Oral Suspension should be used with caution in patients with fluid retention, hypertension, or heart failure. Since each teaspoonful of Naproxen Oral Suspension contains 39.3 mg (1.71 mEq per each 125 mg of Naproxen) of sodium, this should be considered in patients whose overall intake of sodium must be severely restricted.

Gastrointestinal Effects – Risk of Ulceration, Bleeding, and Perforation

NSAIDs, including Naproxen Oral Suspension, can cause serious gastrointestinal (GI) adverse events including inflammation, bleeding, ulceration, and perforation of the stomach, small intestine, or large intestine, which can be fatal.

These serious adverse events can occur at any time, with or without warning symptoms, in patients treated with NSAIDs. Only one in five patients, who develop a serious upper GI adverse event on NSAID therapy, is symptomatic. Upper GI ulcers, gross bleeding, or perforation caused by NSAIDs occur in approximately 1% of patients treated for 3 to 6 months, and in about 2 to 4% of patients treated for one year. These trends continue with longer duration of use, increasing the likelihood of developing a serious GI event at some time during the course of therapy. However, even short-term therapy is not without risk. The utility of periodic laboratory monitoring has not been demonstrated, nor has it been adequately assessed. Only 1 in 5 patients who develop a serious upper GI adverse event on NSAID therapy is symptomatic.

NSAIDs should be prescribed with extreme caution in those with a prior history of ulcer disease or gastrointestinal bleeding. Patients with a prior history of peptic ulcer disease and/or gastrointestinal bleeding who use NSAIDs have a greater than 10-fold increased risk for developing a GI bleed compared to patients with neither of these risk factors. Other factors that increase the risk for GI bleeding in patients treated with NSAIDs include concomitant use of oral corticosteroids or anticoagulants, longer duration of NSAID therapy, smoking, use of alcohol, older age, and poor general health status. Most spontaneous reports of fatal GI events are in elderly or debilitated patients and therefore, special care should be taken in treating this population. To minimize the potential risk for an adverse GI event in patients treated with an NSAID, the lowest effective dose should be used for the shortest possible duration. Patients and physicians should remain alert for signs and symptoms of GI ulceration and bleeding during NSAID therapy and promptly initiate additional evaluation and treatment if a serious GI adverse event is suspected. This should include discontinuation of the NSAID until a serious GI adverse event is ruled out. For high risk patients, alternate therapies that do not involve NSAIDs should be considered.

Epidemiological studies, both of the case-control and cohort design, have demonstrated an association between use of psychotropic drugs that interfere with serotonin reuptake and the occurrence of upper gastrointestinal bleeding. In two studies, concurrent use of an NSAID or aspirin potentiated the risk of bleeding. Although these studies focused on upper gastrointestinal bleeding, there is reason to believe that bleeding at other sites may be similarly potentiated.

NSAIDS should be given with care to patients with a history of inflammatory bowel disease (ulcerative colitis, Crohn’s disease) as their condition may be exacerbated.

Renal Effects

Long-term administration of NSAIDs has resulted in renal papillary necrosis and other renal injury. Renal toxicity has also been seen in patients in whom renal prostaglandins have a compensatory role in the maintenance of renal perfusion. In these patients, administration of a nonsteroidal anti-inflammatory drug may cause a dose-dependent reduction in prostaglandin formation and, secondarily, in renal blood flow, which may precipitate overt renal decompensation. Patients at greatest risk of this reaction are those with impaired renal function, hypovolemia, heart failure, liver dysfunction, salt depletion, those taking diuretics and angiotensin converting enzyme (ACE) inhibitors or angiotensin receptor blockers (ARBs), and the elderly. Discontinuation of nonsteroidal anti-inflammatory drug therapy is usually followed by recovery to the pretreatment state.

Anaphylactoid Reactions (rapidly progressing, life-threatening allergic reaction)

Anaphylactoid reactions may occur in patients without known prior exposure to NSAIDS. NSAIDS should not be given to patients with the aspirin triad (medical condition consisting of asthma, aspirin and NSAID sensitivity). This symptom complex typically occurs in asthmatic patients who experience rhinitis with or without nasal polyps, or who exhibit severe, potentially fatal bronchospasm after taking aspirin or other NSAIDs. Emergency help should be sought in cases where an Anaphylactoid reaction occurs. Anaphylactoid reactions, like anaphylaxis, may have a fatal outcome.

Skin Reactions

NSAIDs can cause serious skin adverse events such as exfoliative dermatitis, Stevens-Johnson Syndrome (SJS), and toxic epidermal necrolysis (TEN), which can be fatal. These serious events may occur without warning. Patients should be informed about the signs and symptoms of serious skin manifestations and use of the drug should be discontinued at the first appearance of skin rash or any other sign of hypersensitivity.


Acetaminophen belongs to a class of drugs called analgesics (pain relievers) and antipyretics (fever reducers). The exact mechanism of action of acetaminophen is not known. It may reduce the production of prostaglandins in the brain. Prostaglandins are chemicals that cause inflammation and swelling. Acetaminophen relieves pain by elevating the pain threshold, that is, by requiring a greater amount of pain to develop before a person feels it. It reduces fever through its action on the heat-regulating center of the brain. Specifically, it tells the center to lower the body’s temperature when the temperature is elevated. The FDA approved acetaminophen in 1951.


In general, acetaminophen (the active ingredient contained in Tylenol) is well-tolerated when administered in therapeutic doses. When used appropriately, side effects with acetaminophen are not common. The most serious side effect is liver damage due to large doses, chronic use or concomitant use with alcohol or other drugs that also damage the liver. Chronic alcohol use may also increase the risk of stomach bleeding.


Alcoholic patients may develop hepatotoxicity after even modest doses of acetaminophen (the active ingredient contained in Tylenol) In healthy patients, approximately 15 grams (the maximum recommended daily dose is 4 grams) of acetaminophen is necessary to deplete liver glutathione stores by 70% in a 70 kg(155 lb) person. However, hepatotoxicity (the capacity or tendency of something to damage the liver) has been reported following smaller doses. Glutathione (a peptide consisting of glutamic acid, cysteine, and glycine that is an important antioxidant) concentrations may be repleted by the antidote N-acetyl cysteine. One case report has suggested that hypothermia may also be beneficial in decreasing liver damage during overdose. In a recent retrospective study of 306 patients admitted for acetaminophen overdose, 6.9% hadsevere liver injury but all recovered. None of the 306 patients died.


Gastrointestinal side effects have included nausea (34%) and vomiting (15%). Cases of acute pancreatitis have been reported rarely.

One study has suggested that acetaminophen may precipitate acute biliary (Relating to or containing bile) pain and cholestasis (condition in which little or no bile is secreted). The mechanism of this effect may be related to inhibition of prostaglandin (potent substance that acts like a hormone) and alterations in the regulation of the sphincter of Oddi (complex sphincter closing the duodenal orifice of the common bile duct).


Renal side effects are rare and have included acute renal failure, acute tubular necrosis, and interstitial nephritis. Adverse renal effects are most often observed after overdose, after chronic abuse (often with multiple analgesics), or in association with acetaminophen-related hepatotoxicity.

Acute tubular necrosis usually occurs in conjunction with liver failure, but has been observed as an isolated finding in rare cases. A possible increase in the risk of renal cell carcinoma has been associated with chronic acetaminophen use as well. One case-control study of patients with end-stage renal disease suggested that long term consumption of acetaminophen may significantly increase the risk of end-stage renal disease particularly in patients taking more than two pills per day. However, a recent cohort study of analgesia use by initially healthy men concluded that moderate use of analgesics including acetaminophen was not associated with increased risk of renal disease.


Hypersensitivity side effects including anaphylaxis (severe allergic reaction) and fixed drug eruptions have been reported rarely in association with acetaminophen use.


Hematologic side effects including rare cases of thrombocytopenia (blood disease characterized by an abnormally small number of platelets in the blood) associated with acetaminophen have been reported. Acute thrombocytopenia has also been reported as having been caused by sensitivity to acetaminophen glucuronide (any of various derivatives of glucuronic (a derivative of glucose) acid that often combine with toxic organic compounds and are excreted.), the major metabolite of acetaminophen. Methemoglobinemia (blood disorder: the presence in the blood of methemoglobin (an altered form of hemoglobin that cannot bind oxygen )) with resulting cyanosis has been observed in the setting of acute overdose.


Dermatologic side effects including erythematous (relating to or characterized by erythema) skin rashes associated with acetaminophen have been reported, but are rare. Acetaminophen associated bulbous erythema (A disease characterized by intense blisters on the skin.) and purpura fulminans (disease characterized by hemorrhages of the skin) have been reported. One case of toxic epidermal necrolysis (disintegration and dissolution of dead tissue) associated with acetaminophen administered to a pediatric patient has been reported. Dermatologic side effects associated with IV acetaminophen have included infusion site pain and peripheral edema.


Respiratory side effects have included dyspnea (air hunger, or the sensation of having the urge to breathe) and a case of acetaminophen-induced eosinophilic (disorder characterized by radiologic evidence of infiltrates) pneumonia.


Two cases hypotension have been reported following the administration of acetaminophen. Both patients experienced significant decreases in blood pressure. One of the two patients required pressor agents (a substance (chemically classified as a base) capable of raising the blood pressure) to maintain adequate mean arterial pressures. Neither episode was associated with symptoms of anaphylaxis. Neither patient was rechallenged after resolution of the initial episode.

Cardiovascular side effects including hypertension and hypotension have been reported following the administration of acetaminophen.

Nervous system

Nervous system side effects associated with IV acetaminophen have included headache (10%), insomnia (7%), and fatigue.


Musculoskeletal side effects associated with acetaminophen IV have included muscle spasms and trismus (prolonged spasm of the jaw muscles).


Psychiatric side effects associated with IV have included anxiety.

The maximum dose of Extra Strength Tylenol brand acetaminophen is six pills a day.

“Acetaminophen is safe when used as directed,” says Edwin Kuffner, MD, McNeil vice president of over-the-counter medical affairs. “But, when too much is taken, it can cause liver damage.”

Current recommendations advise taking no more than 4,000 milligrams of acetaminophen a day. McNeil’s new label will recommend taking no more than 3,000 milligrams of acetaminophen daily.

Each Extra Strength Tylenol pill is 500 milligrams; the regular strength formulation contains 325 milligrams per pill. The FDA asked makers of prescription drugs to use no more than 325 milligrams of acetaminophen in any combination product. That request did not cover over-the-counter acetaminophen products.

A major cause of acetaminophen overdose is that people often don’t realize a combination product contains the drug. They then take two or more acetaminophen-containing products at the same time, often exceeding the safe dosage.


Excedrin is a pain relief cocktail made up of acetaminophen, aspirin and caffeine. It is used to treat pain caused by tension headaches, migraine headaches, muscle aches, menstrual cramps, arthritis, toothaches, the common cold, or nasal congestion, etc.

Here are some things you should know before considering Excedrin as your pain relief of choice. Of course, some of these things will look familiar because it was previously noted under acetaminophen and NSAIDS.

Aspirin should not be given to a child or teenager who has a fever, especially if the child also has flu symptoms or chicken pox. Aspirin can cause a serious and sometimes fatal condition called Reye’s syndrome in children.

You should not use this medication if you are allergic to acetaminophen (Tylenol), aspirin (NSAIDS), or caffeine, or if you have liver disease, stomach or intestinal bleeding, a history of asthma or severe allergic reaction to aspirin or an NSAID (non-steroidal anti-inflammatory drug).

Do not take this medication without a doctor’s advice if you have ever had alcoholic liver disease (cirrhosis) or if you drink more than 3 alcoholic beverages per day. You may not be able to take acetaminophen.

Ask a doctor or pharmacist about using acetaminophen, aspirin, and caffeine if you have asthma or seasonal allergies, fever with a stiff neck, a stomach ulcer or pain, heartburn, a bleeding or blood clotting disorder, diabetes, or gout.

Do not take more of this medication than is recommended. An overdose of acetaminophen can damage your liver or cause death.

Avoid drinking alcohol while you are taking this medication. Alcohol may increase your risk of stomach bleeding while taking aspirin, or liver damage while taking acetaminophen.

Ask a doctor or pharmacist before using any other product containing acetaminophen, aspirin or caffeine. Acetaminophen is contained in many combination medicines. Taking certain products together can cause you to get too much acetaminophen which can lead to a fatal overdose. Aspirin and caffeine are also contained in many combination medicines.

Aspirin NSAIDS should not be given to a child or teenager who has a fever, especially if the child also has flu symptoms or chicken pox. Aspirin can cause a serious and sometimes fatal condition called Reye’s syndrome in children.

Do not take this medication without a doctor’s advice if you have ever had alcoholic liver disease (cirrhosis) or if you drink more than 3 alcoholic beverages per day. You may not be able to take acetaminophen.

You should not use this medication if you are allergic to acetaminophen, aspirin, or caffeine, or if you have a recent history of stomach or intestinal bleeding, liver disease, asthma or severe allergic reaction caused by taking aspirin or an NSAID, especially “aspirin triad syndrome”; or if you are allergic to an NSAID.

Ask a doctor or pharmacist if it is safe for you to take acetaminophen, aspirin, and caffeine if you have asthma or seasonal allergies, fever with a stiff neck, a stomach ulcer, heartburn, or stomach pain

a bleeding or blood clotting disorder such as hemophilia, diabetes; or gout.

“Aspirin (NSAIDS) may be harmful to an unborn baby’s heart, and may also reduce birth weight or have other dangerous effects. Tell your doctor if you are pregnant or plan to become pregnant while you are taking acetaminophen, aspirin, and caffeine. There are anecdotal reports about all of them at one time or another, but it is better to get the real scientific facts from reliable sources before making a choice. I’ve learned a lot about this subject in doing the research for this report. Some of the information is disturbing, but for the most part as with anything, common sense and moderation rules.” Daniel J. DeNoon WebMD Health News

Aspirin, acetaminophen, and caffeine can pass into breast milk and may harm a nursing baby. Do not use this medication without telling your doctor if you are breast-feeding a baby.

So, Which Is Best?

Acetaminophen is generally safer to take than NSAIDs, while NSAIDs are slightly more effective on moderate to severe pain.

If you need to take a pain reliever fairly regularly, Acetaminophen is your best bet.

NSAIDs have worse side effects (like gastrointestinal issues and ulcers) and, therefore, should only be taken for short periods of time.

In summary, what I take away from this report is that any drug whether it is OTC or prescription has side effects; most of which are caused by misuse, abuse or over use. With any drug we need to exercise due diligence and investigate for ourselves the pros and cons of the various choices.

I don’t claim to have every bit of information available in my little report, but hopefully what there is will be of some help.


Daniel J. DeNoon WebMD Health News

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Part 2 B Healthy Sugar Substitute

Posted March 22, 2013 By C.B. Swartz

Stevia Plant

In my humble opinion there is only one healthy sugar substitute and that is ‘Stevia’ derived naturally from the Stevia plant. I am including in this post excerpts from an article by Michael Dansinger, MD, Nationally recognized authority on dietary and lifestyle counseling for weight loss and disease prevention.

“Stevia is a natural sugar substitute that belongs in your “diabetes reversal” bag of tricks. I believe stevia can be a significant part of the solution for many individuals.
The key advantage of stevia (over artificial sweeteners) is that it is all natural – it comes from the “Sweetleaf” plant that grows primarily in tropical and subtropical regions of Western North America to South America. The leaves contain the sweet glycosides stevioside and rebaudioside (discovered in 1931 by French chemists), which are 300 times sweeter than sucrose (table sugar). The leaves themselves taste sweet and can be used whole or in ground form in food and beverages. More typically, the sweet glycosides are extracted from the plant material and sold as a processed powder.

Stevia shines when used to enhance the sweetness of foods or beverages that already have some flavor as well as another source of mild sweetness. Its use in the popular beverages Vitamin Water Zero and Sobe Life Water demonstrate that it is gaining traction in the United States. It is usually available as powder, packets or concentrated liquid, in supermarkets, natural foods markets, vitamin shops and health food stores.”

More and more people are becoming aware of this product everyday. I believe is it is a much healthier choice and better tasting than any other sugar substitute on the market. I strongly urge you to try it, if you haven’t already. It is also available at Walmart.


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Part 2 A – Example of A Smart Food Plan

Posted March 21, 2013 By C.B. Swartz


Good health is your greatest asset, and eating well can help you protect it. Aside from great taste, Smart Balance® products have absolutely no hydrogenated or partially hydrogenated oils and are naturally 0g trans fat, so you can enjoy the delicious flavors you love while helping to reduce your intake of damaging, man-made trans fat. Smart Balance® buttery spreads contain their unique natural blend of polyunsaturated, monounsaturated and saturated fats designed to help improve the ratio of good HDL cholesterol to bad LDL cholesterol.* Plus, you’ll get extra nutritional support from the Omega 3s, vitamins, calcium, protein and plant sterols that they add to many of their products. Of course, all this goodness means nothing without good taste. Smart Balance® makes sure that every Smart Balance® product delivers delicious flavors and textures so you’ll want to make them part of your diet.

  • Please see the nutrition information of each product for fat and saturated fat content.

    *When at least 2/3 of fat intake comes from our buttery spreads or our food plan; limit fat to 30% of calories and saturated fats to 10% of calories. Limit cholesterol to 300mg/day. Avoid foods with partially hydrogenated oil. Exercise regularly.

    My husband Jim and I have been using Smart Balance products for well over a year and we couldn’t be more pleased. We have found the taste to be more like the natural flavors of butter and milk than any other product on the market that we have used. As an added bonus, our cholesterol levels have improved. Needless to say, I highly recommend these products and the food plan.

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    Welcome to the CIK Blog

    If you are like most people your day does not end when the bell tolls the end of your work day. Chances are when you get home your second work day starts or in some cases, your second job. At this point many of us are feeling more like a nap than another job. That quick hamburger and soda has long since deserted us. Fatigue has caught up with us, grabbed us by the coattail and will not let go. What to do?

    Never fear, I am here with a few very good pointers for kicking fatigue to the curb. Reach out for energy food. “Oh boy, a candy bar”, you say. “No, no, no,” I cry. For a nearly instant energy boost that lasts, eat a healthy snack containing protein and a complex carbohydrate like a whole-grain cracker with low-fat cheese or a peanut butter sandwich on whole-wheat bread. The combination of protein and a complex carbohydrate (digested more slowly than simple carbs) increases your blood glucose in a sustained way. It boosts energy longer than if you eat that candy bar and it is just as yummy.

    Balanced meals and snacks help provide sustained energy to keep you going. Proteins, carbs and fats are digested at different rates, so meals that have a balance of these nutrients will give you more staying power than those that don’t. Your protein shake with fruit keeps you going because you get some quick energy from the fruit and long lasting energy from the protein powder and milk. On the other hand, if you eat an all-carb breakfast (like toast, jam and fruit) everything will get digested at pretty much the same rate – and pretty quickly too. Without some protein to keep you going, you’ll find your energy dipping in no time.

    A morning or afternoon snack keeps blood sugar from spiking and dipping. Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk. Also, a high-protein snack just before bedtime to keep your blood-sugar levels from crashing while you sleep is a good idea. Erratic blood sugar levels may wake you up. A good night’s rest is key to keeping your energy level up throughout the day.

    Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Instead, pick whole grains like whole-wheat bread, brown rice, and cereal. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.

    Try these healthy high energy snacks:
    Granola with nuts and dried fruit mixed with yogurt
    Apple slices with cheddar cheese
    Whole-grain crackers and hummus
    Tuna fish on a whole wheat cracker
    Whole wheat bagel with nut butter and a banana

    The all important first meal of the day – breakfast. Never skip it.
    If you do your energy will most certainly skip out on you.

    We have been hearing for the past eons that breakfast is the most important meal of the day; and the general consensus among the experts still supports this statement. So, of course, I say that breakfast is key to keeping a high energy level throughout the day.

    What comprises a high energy breakfast? For short-term and long-term energy boosts, make a habit of eating a high-fiber, carbohydrate-rich breakfast. To boost the fiber and carbs in your first meal of the day, select foods like whole-wheat toast or high-fiber cereal. A half cup of high-fiber cereal can contain as much as 14 grams of fiber, and some high-fiber breads have 6 grams per slice. Aim for 25 to 30 grams of total fiber daily. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good!

    Coffee is one of the world’s most popular pick-me-ups, and it works — at least in the short-term. Caffeine steps up the body’s metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can’t sleep at night — losing sleep won’t help your energy!

    You can also get caffeine from tea. Studies show that it may improve alertness, reaction time, and memory. And having a cup of tea is a time-honored tradition, which may take the edge off your stress. Although the same caveats apply to tea as apply to coffee.

    Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include oatmeal and pasta, which sop up their cooking water. It is especially important to include these hydrating foods in your diet if you consume larger amounts of coffee and tea, because of the diuretic effect of those beverages.

    Although, as I have said, tea, coffee and caffeine will boost your energy when consumed as advised, you’re better off grabbing fruit, nuts, or beans. These foods boost energy more effectively because they contain vitamins, minerals, and other nutrients that combat inflammation, support your immune system, and help you recover faster from exercise.

    Just a little FYI here because I am the world’s number one fan of dark chocolate: A little bit of dark chocolate can boost your energy and mood. That’s because of the caffeine in chocolate, along with another stimulant called theobromine. Just say’in.

    For all-day energy eat enough of what you need at every meal and include foods which contain the following:

    PROTEIN (soy, lean meats, nuts) helps regulate the release of energy throughout the day. “Protein takes a long time to turn into glucose, providing a steady release of energy into your body. Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression.

    COMPLEX CARBOHYDRATES that are high in fiber (like oats, brown rice, and other whole grains) are absorbed more slowly and sustain you for longer periods. They also help keep blood sugar levels stable, evening out energy highs and lows, and preventing you from overeating later in the day.

    “GOOD” FATS (cold-water fish, olive oil, eggs) are concentrated sources of energy. Also, the monounsaturated fatty acids (MUFA) in nut butters help curb your appetite so you don’t overeat, which helps keep you from feeling weighed down.

    Fatigue is your enemy. Fight it with a healthy energy boosting lifestyle. If you plan to incorporate exercise into your already too busy life or if you are already on an exercise routine, you must eat healthy and eat to promote energy.

    Excerpt: Modern life is full for many of us: the career, the camera-ready living room, and the book club meetings. Not to mention all of the family related activities. While there may be numerous rewards, it still leaves you vulnerable to fatigue, a health hazard that can go unseen until it has taken hold. Take lack of sleep, for example: Most adults need seven to nine hours every night. But we’re masters at convincing ourselves that we can get by with less. We don’t adapt to less sleep, we just think we do. Fatigue is the first sign of aging. Your system becomes more inefficient.

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    Welcome to the CIK Blog

    A significant amount of the human body is made up of water. In a newborn, it may be as high as 75 percent of the body weight, but it progressively decreases from birth to old age. Obesity decreases the percentage of water in the body, sometimes to as low as 45 percent. These figures are statistical, since all human bodies and circumstances are different. They simply illustrate the importance of replacing the water we lose from our systems daily.

    How important is water to the body? It can mean the difference between life and death in serious cases of dehydration. It helps transport oxygen to your cells, removes waste, and protects your joints and organs. Although, most of us will never experience this type of serious water loss, our bodies are often water deprived. The amount of water we need to drink in the span of 24 hours varies. The fact is our bodies tell us when it needs hydration, but we don’t always listen or we give it a cup of coffee, a glass of tea or a soda instead of the water it actually needs.

    Coffee, tea, sodas and even sports drinks are not the best drinks for replacing body fluid. Coffee, tea and some sodas have a significant amount of caffeine, which is a natural diuretic and actually impedes the replacement of water in the body. Some drinks are full of sugar (calories) which we don’t need to hydrate our bodies.

    How much water do we need to drink to maintain a healthy and fit body? There are many schools of thought on this subject. Some experts believe you can estimate the amount of water you need by taking your weight in pounds and dividing that number in half. That gives you the number of ounces you may want to drink each day. For example, if you weigh 160 pounds, you might want to drink at least 80 ounces of water or other fluids per day. How much water you need to drink depends on many factors, such as, the amount of your physical activity and the climate where you are located.

    Personally, I try to listen to my body and give it what it really needs. I have not always done this and I have suffered the consequences. To illustrate, there was the time I walked aproximately ten miles on the beach in the sweltering Florida summer sun. I left my water bottle in the car and when I finished, instead of drinking the water I went to a nearby restaurant and ordered lunch with a beer. After a few swallows of beer I began to feel sick and when I stood up to go to the restroom I collapsed. Several hours and a sun stroke later I was in hospital being hydrated intravenously.

    You see just how important it really is to be aware of what your body is telling you and you give it what it really needs. Lost fluids may be replaced by the fluids in the foods you eat and the beverages you drink, but what your body really needs is cool clear sparkling H20. Not only is water the best choice, it is the most economical choice. You don’t need to go out and buy expensive bottled water. In fact, sometimes bottled water is worse than your own unpurified tap water. There are many inexpensive ways to purify your own tap water. Just pick the one you can afford and you will be set to go.

    When should you drink water?

    Between meals, if you feel hungry, try some fresh drinking water first to see if you are dehydrated. Sometimes people think they are hungry when they really are just thirsty.

    In the morning: Before doing anything else, drinking one to two glasses of water just after you wake up can help stimulate peristalsis (wavelike muscle contractions of the alimentary tract that moves food along), lower blood concentration and boost blood circulation.

    Before a meal: Drinking a glass of water 30 minutes before a meal can help prepare the digestive system to better absorb nutrients. Drinking water before a meal helps you feel fuller, so you may be less likely to attack your meal like a starving person.

    After a meal: It is NOT advisable to drink lots of water during or within half an hour after a meal because it can affect digestion.

    In the afternoon: About 2:00 -3:00 o’clock in the afternoon drink 2 cups of water to refresh the body and the mind and improve your ability to think clearly and to concentrate.

    One hour before sleep: The body consumes water while we are asleep, making us feel thirsty and dehydrated in the morning. Drinking some water an hour before you sleep can help replenish any water loss during the night.

    This is meant to be a guideline, but it is one that I try to stick to as closely as possible, because I have come to know that I feel much better overall throughout the day if I do.

    Now let’s put all this into perspective as it relates to fitness and working out. Why does drinking water after a workout make more sense than drinking sports drinks, juices, etc.? Ironically, while these drinks are often referred to as “energy” drinks, in the long run the sugar they contain does just the opposite. After causing a quick explosion of energy, your energy plummets as your pancreas and other glands do all they can to balance out the toxic stimulation to your blood sugar. Most also contain high amounts of sodium (processed salt), which is meant to replenish the electrolytes you lose while sweating. However, a better option is to simply add a small amount of natural, unprocessed salt, such as Himalayan salt, to your water. Unlike processed salt, this natural salt contains 84 different minerals and trace minerals that your body needs for optimal function. Another excellent option when you’re sweating profusely is fresh coconut water. It’s one of the highest sources of electrolytes known to man.

    I cannot emphasize enough the importance of drinking water before, during and after exercise. It is especially important to drink water after exercise and physical exertion. When you exercise, you lose water through sweat. This is water that needs to be adequately replaced for you to maintain optimal health. You should start drinking fluids about 2 hours before you exercise. This hydrates you and also allows your body to excrete unneeded water. You should drink water early on in your workout and then regularly throughout your activity. It is important to drink water at the same rate as you are losing fluid through sweat. Your system relies on adequate fluids to keep running in top form so, drink often. Dehydration can make you tired, and your ability to think clearly and to concentrate can be affected, too.

    In summary, we can live for quite some time without food, but we will not live long without water. When you get up in the morning before you go out for that walk or climb on that treadmill, drink a big tall glass of water.

    Coming in Part 2 – How the proper diet affects your energy levels.

    Excerpt: Balanced meals and snacks help provide sustained energy to keep you going. Proteins, carbs and fats are digested at different rates, so meals that have a balance of these nutrients will give you more staying power than those that don’t. Your protein shake with fruit keeps you going because you get some quick energy from the fruit and long lasting energy from the protein powder and milk. On the other hand, if you eat an all-carb breakfast (like toast, jam and fruit) everything will get digested at pretty much the same rate – and pretty quickly too. Without some protein to keep you going, you’ll find your energy dipping in no time.

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    A C.B. Swartz Blog

    This blog will be of interest to anyone, any age, who wants to learn how to maintain a healthy lifestyle.

    I have been interested in health and fitness my whole life. I remember doing ‘calisthenics’ with my Mom in front of the TV. It was the Debbie Drake exercise program and probably the first of its kind on TV. My mother was born way before her time, because she was quite fitness aware and so was my Dad. His fitness idol was Jack LaLanne, the fitness legend.

    My parents and my grandparents were into homeopathics long before it was ‘in’. Needless to say I have been health and fitness conscious all my life and I have tried to pass that on to my kids. My husband Jim is also very health and fitness aware. He is still running five miles a day, biking ten to twenty miles and working out with light weights, as do I. He, like I, eats a healthy diet and limits his daily intake of calories. We both eat foods that strengthen our immune system. I will cover all of these things at length as we journey together through the healthy and fit way of life.

    I would like to share the knowledge that I have acquired throughout the years of my health and fitness evolution. I say evolution because I have made a concerted effort over time to keep up to date with the newest and most innovative health and fitness practices.

    I hope you will join me on this journey and you will find yourself better for it in the end.

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