Health Blog For Healthy People!

Why do we still eat after we are full?

2009-12-29T12:12:00.000-08:00

Prior research studies have suggested that the so-called hunger hormone ghrelin, which the body produces when it’s hungry, might act on the brain to trigger this behavior. New research in mice by UT Southwestern Medical Center scientists suggest that ghrelin might also work in the brain to make some people keep eating “pleasurable” foods when they’re already full.

“What we show is that there may be situations where we are driven to seek out and eat very rewarding foods, even if we’re full, for no other reason than our brain tells us to,” said Dr. Jeffrey Zigman, assistant professor of internal medicine and psychiatry at UT Southwestern and co-senior author of the study appearing online and in a future edition of Biological Psychiatry.

Scientists previously have linked increased levels of ghrelin to intensifying the rewarding or pleasurable feelings one gets from cocaine or alcohol. Dr. Zigman said his team speculated that ghrelin might also increase specific rewarding aspects of eating.

Rewards, he said, generally can be defined as things that make us feel better.

“They give us sensory pleasure, and they motivate us to work to obtain them,” he said. “They also help us reorganize our memory so that we remember how to get them.”

Dr. Mario Perello, postdoctoral researcher in internal medicine and lead author of the current study, said the idea was to determine “why someone who is stuffed from lunch still eats – and wants to eat – that high-calorie dessert.”

For this study, the researchers conducted two standard behavioral tests. In the first, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.

“We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it,” Dr. Perello said. “It didn’t matter that the room was now empty; they still associated it with something pleasurable.”

The researchers also found that blocking the action of ghrelin, which is normally secreted into the bloodstream upon fasting or caloric restriction, prevented the mice from spending as much time in the room they associated with the high-fat food.

For the second test, the team observed how long mice would continue to poke their noses into a hole in order to receive a pellet of high-fat food. “The animals that didn’t receive ghrelin gave up much sooner than the ones that did receive ghrelin,” Dr. Zigman said.

Humans and mice share the same type of brain-cell connections and hormones, as well as similar architectures in the so-called “pleasure centers” of the brain. In addition, the behavior of the mice in this study is consistent with pleasure- or reward-seeking behavior seen in other animal studies of addiction, Dr. Zigman said.

The next step, Dr. Perello said, is to determine which neural circuits in the brain regulate ghrelin’s actions.

Source: UT Southwestern

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5 Natural Common Cold Beaters

2009-11-17T07:39:00.000-08:00

The aptly named common cold hits nearly every one of us on a regular basis and once a single family member has it, it can spread quickly and viciously. While the cold itself is relatively harmless it still presents almost crippling symptoms. The common misconception is that you can fight a cold, essentially getting on with your life and trying to ignore the problem. This is much more likely to prolong the agony as a pose to beating it. In preference to turning to the pharmacist there are natural ways to reduce the recovery time and relieve the nagging symptoms of a cold.

Rest

The misconception that exercise will help to sweat out a cold is misleading. The body needs to be able to fight the cold infection and by exercising or being excessively active you are reducing its capability to do this. Resting allows the body to fully combat the cold virus. The immune system and various immune functions within the body are strengthened or generated during sleep. It is these that will help your body beat the cold.

Water

When suffering from a cold the body is susceptible to becoming dehydrated. In order to prevent this it is absolutely essential that sufferers drink plenty of water. The recommended eight glasses of water a day is the absolute minimum that you should be aiming to drink when suffering from a cold. For this reason, water can help to further strengthen the immune system and subsequently beat the infection.

Vitamin C

It may sound something your mom or your grandmother would try to convince you but it is widely believed to be true. However, too much vitamin C can cause diarrhea and possible even kidney stones. Many proponents of vitamin C as a cold remedy would argue that 1,000mg every hour is not damaging and will help to reduce the time a person suffers from a cold. However, it has been medically proven that 250mg has the same positive effects as any larger dose with fewer and less severe side effects. The best way to obtain this level of vitamin C is through fruit juices because this also provides a good source of extra fluid.

Garlic

Garlic is another age old herbal remedy for colds. It helps to strengthen the immune system and is also a good antiviral. Putting garlic in meals will help to prevent colds and can also reduce the suffering time of patients. The best way to consume the garlic is freshly ground and raw. Many people would find this a struggle, especially because a lot of people eat as many as three or four cloves as soon as they show symptoms of a cold.

Elderberry Extracts

Elderberries may look harmless but to the cold virus they are far from it. It is a powerful antiviral as well as being a highly effective prophylactic. As an antiviral it can help to stave off the actual infection causing the cold, and its prophylactic properties strengthens and rejuvenates the immune system. Elderberry and blueberries are among the best varieties of fruit a cold sufferer can eat for these very reasons.

The Immune System's Role

You will have probably noticed that almost all of these remedies are strongly based around the strengthening of the immune system. This is because there is essentially no cure for the common cold and we are forced to rely on our bodies to fend off the infection. In order to do this, the immune system needs to be as strong as possible and the stronger it is the less suffering will be required.

Written by: Jacob Mabille

Get a six pack using only your couch.

2009-10-24T19:17:00.000-07:00

Eleven Ways To Boost Metabolism

2009-10-16T19:59:00.000-07:00

Boosting ones metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories, or energy, the body burns on a daily basis. Without optimal metabolism the body will store excess calories as fat for future use. The problem for many people is they don't ever use these excess calories and as a result struggle with weight issues.

There are many factors that affect a person's metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing it.

Here are 11 tips to help you boost your metabolism:

1. Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.

2. Eat Breakfast. Many people ignore eating breakfast. What they don't realize is that it's the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don't.

3. Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source because they supply an even level of blood sugar. The human body just isn't built to deal with the large amounts of refined sugar most people include in their diet.

4. Spicy foods that make you sweat can help boost your metabolism.

5. Get a good night's sleep. There is research that shows that people who don't get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.

6. Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.

7. Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.

8. Don't miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.

9. Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.

10. Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.

11. Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.

Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.

How To Stay Motivated When Losing Weight

2009-10-10T15:11:00.000-07:00

Losing weight can be a long, hard, and frustrating process. The key to success is perseverance. If you’ve started a weight loss program and are looking for help in staying motivated, try these following tips.

Step 1

Keep a photo of yourself at your heaviest posted in a place you will look at it often. Placing a photo on your bedroom mirror will remind you each morning of what you’re working to overcome. If you have a photo of when you were lighter, post that in the same place so you can visualize your goal every day.
Step 2

As you lose weight and your shape changes, place new photos next to the old. This will give you visual reinforcement that you are for sure making progress.
Step 3

Record your measurements in a journal. Chart the dimensions of your waist and hips, rather than your weight, because muscle weighs more than fat. If your routine includes working with weights, the scale may not reflect the changes taking place in your body.
Step 4

Vary your routine. Try different activities each day to keep things interesting, and to rest different muscle groups. Change between cardiovascular activities and weight lifting each day to add variety.
Step 5

Remind yourself each day why you are trying to lose weight. Make a list and say it each morning, or anytime you feel like giving in.
Step 6

Have a weight loss partner. If someone is working alongside you it will make the change in lifestyle more interesting. Having a partner also makes you responsible to someone else, which can sometimes spell the difference between an hour in the gym and an hour eating chips on the couch.

Change your eating habits

2009-10-04T06:23:00.000-07:00

If you're eating when you are bored or watching television, you're not making yourself any better.
Here are 5 ways to control your worst eating habits.

1) Losing control with your friends.

Fix: If you're hanging out at your place, spread out some baked chips and salsa. If you're a guest, bring some. Ordering out? Opt for chicken tenders instead of wings. They've got more protein and hold the barbecue flavor. When you've almost had enough to eat, grab a piece of gum.

2) LATE-NIGHT EATING IN FRONT OF THE TV

Fix: If you must munch, prepare smaller plates and eat only at the kitchen table, not the couch (record your show). Also, buy individual-size portions of your favorite snack foods and put them in the back of the cabinet or fridge. The harder it is to get at the food, the less likely you are to eat it.

3) CRAVING JUNK FOOD AT THE OFFICE

Fix: Stay on a regular eating schedule. Bring your own healthy lunch and snacks, like nuts or fruits. For work lunches, set the tone by ordering first, selecting a salad or soup to start followed by a lower-calorie entrée. And just say no to the bread basket.

4) STUFFING YOURSELF AT FAMILY DINNERS

Fix: Break with tradition. Bring a low-calorie dish, but don't make it too healthy or it will attract unwanted critiques. Pile your own plate with fruits and veggies, then take only small amounts of the entrees you really love.

5) PIGGING OUT AFTER A WORKOUT

Fix: Eat something beforehand. A combination of protein and carbs will prevent your blood sugar from dropping so low that you're tempted to eat more calories than you burned off. A slice of whole-wheat bread with all-natural peanut butter and a banana is one great preworkout option.

Top 5 Ways to Get Healthy that Are Easy to Incorporate into Your Current Lifestyle

2009-09-28T19:34:00.000-07:00

Hey guys, short little post today just showing you some of the top 5 ways to get healthier that are easy to start doing in whatever lifestyle you have!

1. Drink more water, if you drink sodas.. then try to lay of those.

2. Assuming you have the time, try to do at least 30 minutes of cardio a day. This will help a lot.

3. Don't stay up late! Try to get a good amount of sleep. Meaning no going to bed at 1 or 2 am! Unless, of course, your job is scheduled around that.

4. Eat breakfast. This will stop you from over-eating when lunch time rolls around.

5. Eat more fruits and veggies.

Top 5 Ways To Stay Healthy

15 Food You Shoudn't Live Without

2009-09-24T08:18:00.000-07:00

Apples – The old saying really is true. An apple a day keeps the doctor away, and maybe even some damaging diseases. Apples are beneficial on so many different levels. They pack more Vitamin C than an orange and they are full of antioxidants that will help your body stay healthy. With so many different varieties, it’s easy to pick and choose the flavor that’s perfect for you. Try eating a few slices of apple as an after-dinner snack, or add it to your salad for a bright kick.

Flaxseed – This ancient grain is extremely beneficial, particularly to women who suffer hormone imbalances. As little as two tablespoons a day can help maintain bone health and cut your risk of breast cancer. Make sure you grind it properly before eating, so that you can properly digest it. Flaxseed is great on salads, or even sprinkled into a healthy shake. Some people even find that it adds a delightfully nutty flavor to their morning coffee.

Carrots – These little roots are chock full of beta carotene, which your body turns into Vitamin A. They are essential for eye health and there are a variety of different ways to add them to your diet. Cooking carrots does tend to lessen their benefits, so try to eat them raw when possible. Beta carotene can even help ward off cancer, especially skin cancer. If you have trouble eating them raw, try a few in a healthy soup, or dehydrate them for an afternoon snack.

Tomatoes – Tomatoes are extremely rich in lutein, an incredible nutrient that can keep your eyes healthy. They also contain lycopene, which is an antioxidant. Recent studies have shown that eating a few slices of tomato a day can halve your risk of developing cancer, including bladder, stomach and colon cancer. It’s easy to add a few slices to your dinner, or for a special treat, brush your favorite dressing on them a few minutes before eating.

Onions – Onions have been shown to help lower blood pressure and they contain flavonoids, which are believed to protect your body against cancer. In some cultures, raw onions are applied to the soles of the feet during an illness to help draw out the disease. While chopping onions helps release their beneficial nutrients, you can also try grilling them with a steak, adding a few slices to a hamburger or you can add a few slices to your salad. Onions are also easy to add to soups, stews and stir-fry dishes.

Garlic is extremely beneficial. It can help lower blood pressure, and may even reduce the levels of bad cholesterol in your blood stream. It may even help prevent cancer of the stomach. Add a clove to your next batch of mashed potatoes, or a few slices to your next meal. In addition to making your dish more tender, you’ll be reaping the fantastic benefits. To remove garlic’s odor from your hands, rub them on stainless steel. For garlic breath, try a sprig of fresh parsley.

Cauliflower – This member of the cruciferous family is believed to help prevent cancer and promote a healthy liver. In fact, it may even be beneficial to those suffering from rheumatoid arthritis. Try a few fresh pieces of cauliflower in your salad for maximum benefits, or add it to a soup or stir-fry. If the strong flavor bothers you, its close relative broccoli is also just as beneficial.

Plums – If you suffer from anemia, adding plums to your diet may actually help your body absorb more available iron from your blood stream. Plums are also rich in Vitamin C and it may even help reduce the threat of macular degeneration. Try adding a fresh plum as a desert snack, or if you prefer them cooked, a plum tart is fantastic. Cooking plums does tend to lessen their benefits, but you’ll still get some nutrients. Dried plums, or prunes as they are commonly called, are also beneficial.

Green Tea – This tea is rich in antioxidants and it’s extremely easy to find. Make sure to look for green tea that is made in countries that do not allow certain toxic pesticides to be used during the growth process for a healthier cup of tea. Green tea has been found to reduce the risk of stroke and promote a healthy immune system. You can drink it hot or cold and still benefit from its incredible properties. Green tea can also be used as a poultice on wounds.

Cranberries – These little berries are very important to urinary tract health and they are also rich in antioxidants and vitamins. In fact, the latest research has shown that cranberries can even be used as a very effective antibiotic. Cranberry juice is a great way to get your daily dose of health, but make sure you’re drinking natural juice and not a 10% juice cocktail. You can also try canned cranberries for a delicious side dish at your next meal.

Yams – Candied or not, yams are very good for you. They are an excellent source of Vitamin B6, which is essential for heart health. They also contain a high amount of potassium, which is very important in controlling blood pressure. Wild yams are commonly used to help women suffering from hormonal imbalances and they can even help balance your body’s blood sugar. Try adding yams to replace potatoes as a side dish.

Celery – Celery is a great source of Vitamin C and it Celery contains active compounds called Pthalides which help maintain good blood vessel health. Pthalides can relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. Celery can also be a diuretic. . Don’t slather your celery in artery clogging cheese or peanut butter though. Slice up a stalk and add it to your salad or your next pot of soup instead.

Olives – Whether you like them green or black, olives are an excellent source of Vitamin E and it can even act as an anti-inflammatory. They are also a good source of iron, copper and dietary fiber. Olives are easy to add to most dishes. Slice them up and add them to your next salad or just eat them plain. You can also experiment and try olive bread, or just stick with olive oil in your cooking to enjoy its benefits.

Strawberries – This favorite berry is rich in phenols which are good for your heart, can protect against cancer and they can even act as an anti-inflammatory, making them a wonderful addition for arthritis or chronic pain sufferers. Recent studies have shown that strawberries can also protect you from macular degeneration. They are rich in folate, Vitamin B5 and many other nutrients.

Honey – If you’re looking for a natural sweetener that’s actually good for you, honey is an excellent choice. It has anti-bacterial, anti-fungal and anti-viral properties and can protect your body from free-radicals and promote quick healing of wounds. Try to find a apiary near your area for fresh honey. Processed honey loses some of its benefits, but it’s a great alternative in a pinch. Try it on toast as an alternative to butter, or add it your oatmeal for a great sweet taste.

FDA Deems E-Cigs As Bad As The Real Thing

2009-09-21T21:50:00.000-07:00

Put down that e-cigar, Mark! The FDA has ruled that electronic cigarettes, cigars, and similar devices contain known carcinogens and slammed them for being marketed to younger age groups.

We've looked at what's inside e-cigars and Mark Wilson has even tried them out, but what's the point of using a $200 gadget that's as unhealthy (or worse!) as the real thing?

The FDA's Center for Drug Evaluation, Division of Pharmaceutical Analysis (DPA) came our with the following conclusions as a result of its analysis of e-smoking devices available on the market:

Diethylene glycol was detected in one cartridge at approximately 1%. Diethylene glycol, an ingredient used in antifreeze, is toxic to humans.
Certain tobacco-specific nitrosamines which are human carcinogens were detected in half of the samples tested.
Tobacco-specific impurities suspected of being harmful to humans-anabasine, myosmine, and β-nicotyrine-were detected in a majority of the samples tested.
The electronic cigarette cartridges that were labeled as containing no nicotine had low levels of nicotine present in all cartridges tested, except one.
Three different electronic cigarette cartridges with the same label were tested and each cartridge emitted a markedly different amount of nicotine with each puff. The nicotine levels per puff ranged from 26.8 to 43.2 mcg nicotine/100 mL puff.
One high-nicotine cartridge delivered twice as much nicotine to users when the vapor from that electronic cigarette brand was inhaled than was delivered by a sample of the nicotine inhalation product (used as a control) approved by FDA for use as a smoking cessation aid.

Let's review: the device that's supposed to help you get healthier and save money by quitting smoking is more likely to worsen your addiction, be more harmful to your health, and be an even bigger waste of money.

Source : http://gizmodo.com/5320734/fda-deems-e+cigs-as-bad-as-the-real-thing

The Real Reasons We Over Eat.

2009-09-20T19:53:00.000-07:00

By Rachel Grumman
From Health Magazine

We all know we’re supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chip cookies can cause us to throw our best intentions out the window?

We tapped the nation’s leading experts for the unexpected reasons why so many of us overdo it—so you can break the cycle and prevent an unwanted pile-on of pounds.

1. You’re not getting enough sleep
Missing out on your zzz’s not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of sleep harms your waistline because it affects two important hormones that control appetite and satiety—leptin and ghrelin—says Kristen L. Knutson, PhD, a research associate specializing in sleep and health at the University of Chicago’s Department of Medicine.

According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest. The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and over time set the stage for type 2 diabetes, Knutson notes.

How to get control:
When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.

“If you’re feeling tired, you want carbs. But go for high-fiber carbs for long-lasting energy,” says Keri Gans, RD, a spokeswoman for the American Dietetic Association (ADA). “Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer.”

At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside. You also can prevent uncontrollable cravings in the first place by prioritizing a good night’s sleep—get seven to nine hours a night in a slumber friendly bathroom (one that’s as dark and quiet as possible and reserved for shut-eye and sex only).

A final tip: If you’re plagued by sleep problems, ask your doctor for a referral to a sleep specialist.

Here is some more information you might want to check out.

http://win.niddk.nih.gov/publications/choosing.htm

BowFlex iPhone app

2009-08-24T10:13:00.000-07:00

Found a post today for a Bowflex iPhone app.

Taken from http://training.fitness.com/fitness-equipment/iphone-app-bowflex-users-42089.html

"Hi All,
A while ago I purchased a Bowflex and was looking for sources to find exercises and workout routines to do with it. Surprisingly there was none available for the iPhone - so I decided to team up with my personal trainer and put together an app. We just finished up Week 1's exercise suggestions and submitted the update to Apple today. My goal is to get some good weekly programs planned by a personal trainer for Bowflex users to follow - that way you will have ever-changing workout plans to follow at home. I am looking for people, like myself, who will find it useful and have a few promo codes to give out -- if you own a Bowflex and an iPhone/iPod touch send me an email and let me know what Bowflex you own so I can get you a promo code and you can give me suggestions on how to improve it - I appreciate your help!"

2009-08-24T09:38:00.000-07:00

Review of the NO-NONSENSE muscle workout routine.

Please e-mail me at zcdesignsinc@gmail.com with some ideas for the site's look!

Click here for more info on Vince's e-book.

So as you all know, everyone now these days, wants to gain some muscle and lose the unwanted fat. I myself do, which is why I'm going to do a product review. After searching around on the internet, watching youtube videos. I think I have found the best site if you are looking to get toned up. This guy ( below ) Vince DelMonte is the owner and person who teaches you everything. He has his before and after pictures, tons of testimonials, and plenty of things to help you get started on your way to gaining that body you want. He is affiliated with the huge fitness magazine called no other than "Maximum Fitness Magazine." If there is a guy on the net who anything about getting muscle that you want , it is definitely this guy.. I'm already on my 2nd week and looking great! Six pack not very defined yet , but I can definitely tell the improvement in my arms!

Below is a little sample of what to expect in this fantastic program.

Expanding waistlines causes your brain to shrink?

2009-08-23T21:30:00.000-07:00

I've found a very interesting article today from digg.com. Basically, it turns out that if your a little round in the abdominal area and continuing to get rounder, it may cause shrinkage of the brain.

How is this possible? Well, having clogged arteries, is mainly what starts the process. Clogged arteries stop oxygen and blood getting to the brain, which in turn can shrink your brain and eventually cause death. Blood flow and oxygen to the brain are hard to get when you eat a lot of fatty foods. So now, not only are we worrying about not looking good around the waist, but now we also have to worry about our brains shrinking? Oh God.

Paul Thompson and his colleagues took 94 people for the experiment. In their test, they found that the more lean people had bigger brains, and the obese/overweight people with 8% smaller brains. "The brains of overweight people looked eight years older than the brains of those who were lean, and 16 years older in obese people," says Thompson.

http://www.newscientist.com/article/mg20327222.400-expanding-waistlines-may-cause-shrinking-brains.html?DCMP=OTC-rss&nsref=online-news

Welcome to the site!

2009-08-23T21:15:00.000-07:00

Hey, everyone, welcome to this brand new blog, dedicated to keeping you healthy and getting that body you want. Just so everyone knows, I'm Zach, and enjoy your stay here!

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