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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Health
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  • A Burning Heart
    Some people deal only with occasional heart burn or acid indigestion in response to certain foods, while others suffer from a condition known as gastroesophageal reflux disease, commonly known as GERD. What causes GERD and could it be the explanation for your pain and discomfort? If so, how is it best treated? Read >>
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Health and Fitness News
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A Burning Heart

Frequently deal with heartburn? You may have gastroesophageal reflux disease (GERD).

How many times have you enjoyed a dinner out only to regret it later that evening? Something about the food you ate didn’t settle well in your stomach and now you’ve got heartburn and acid reflux just when you’re trying to go to bed. Some people deal only with occasional heart burn or acid indigestion in response to certain foods, while others suffer from a condition known as gastroesophageal reflux disease, commonly known as GERD.
What causes GERD and could it be the explanation for your pain and discomfort? If so, how is it best treated?


At the bottom of your esophagus (the tube that runs from your mouth to your stomach) there’s a ring called the lower esophageal sphincter or LES. In a perfect world, the LES opens to allow food to enter the stomach and quickly closes to prevent stomach acids and food from backing up into the esophagus.
Unfortunately, the LES doesn’t always work as it should and becomes weak or relaxed, allowing food and acids to travel up the esophagus. When acid reflux and heartburn symptoms occur at least a couple times a week and hinder your quality of life, you may be diagnosed with GERD.

Some Surprising Symptoms

As stomach acids irritate your esophagus and food backs up, the symptoms you’d expect include a burning sensation, pain, and pressure in your chest. Sometimes this pain can linger for up to two hours and worsen when you lie down. People may also experience an acidic or bitter taste in their mouths.

Other possible, more surprising symptoms of GERD include a dry cough, trouble swallowing, a sore throat, hoarseness, or feeling like there’s a lump in your throat.

Contributing Factors

So why does the LES fail to do its job? In many cases the LES is weakened from a hiatal hernia. This type of hernia occurs when part of the stomach extends through the diaphragm muscle into the chest. This could result from something as simple as coughing, straining, vomiting, or physical exertion.

Other causes of GERD include obesity, pregnancy, smoking, diabetes, or asthma. Many find that certain foods and drinks exacerbate their reflux symptoms. Common culprits include peppermint, citrus, spicy foods, garlic, onion, tomatoes, caffeine, coffee, chocolate, alcohol, and fried or fatty foods.

What To Do Now

When the symptoms of GERD become frequent or especially painful, make an appointment to see your doctor. Before prescribing medication, your doctor may advise dietary and lifestyle changes to try first. These include avoiding the foods that trigger your symptoms, eating smaller dinner portions, eating two to three hours before bed, losing excess weight, stopping smoking, and elevating the head of your bed a few inches to take advantage of gravity in combatting GERD symptoms.

Over-the-counter and prescription medications are also available to treat GERD. Temporary or infrequent use of antacids is an option to neutralize stomach acid, but overuse of antacids can lead to negative side effects. Chronic or frequent reflux and heartburn may require medications that reduce the production of stomach acids. Two types of these medications are H2 blockers and proton pump inhibitors.

When medication fails to do its job, surgery or other procedures may be necessary to strengthen or repair the LES and give lifelong relief.

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