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6 Tips to Help You Quit Smoking

noreply@blogger.com (global) — Sat, 16 Apr 2011 19:18:00 +0000

Quitting smoking takes a huge amount of willpower, so any tips or aids will be welcome.

1. Make a definite plan of action; fix the day you will start and inform everyone around you; family, friends, work colleagues.

Let them know your plans and get their help and support. They need to be aware of what you are about to go through and to expect mood swings and irritability at times. While you have to use strong willpower to quit smoking, you will also need the support and understanding of those closest to you.

2. Fill your cupboards at home and your desk, briefcase etc with healthy snack items, like nuts, grapes, cherries, cherry tomatoes, (any bite sized fruit is great, as easy to 'pop' into your mouth as candy, but any fruit is good too) oat cakes, cereal bars, carrots and celery.

Gum or candy should be sugar-free, as you want to avoid weight gain where possible and prevent rotting your teeth! Keeping snacks at hand will make it easier when cravings hit, to take something else as a substitute.

3. Find a hobby or pastime you can do to keep your hands busy.

Most smokers say apart from the addiction to nicotine, they find themselves reaching for cigarettes when they have idle hands; so keep those hands busy! At the workplace nowadays no one can smoke, so there's a start to your quit smoking plan, but in your leisure time or on breaks is where the fun begins! Anything which keeps your hands busy and your mind occupied will help immensely.

Try a handheld video game, a manual dexterity puzzle, sketching, doodling, knitting, crossword puzzles, or writing, are good. Best of all, keep a diary or journal; writing each day about your trials and successes will not only keep your hands and mind busy, but keeping a record will give you something to refer to for encouragement.

4. Make yourself an exercise plan; whatever your fitness and usual routine allows, from a brisk walk morning and evening, to a full workout plan at the gym.

Swimming and bike riding are good too; exercise releases endorphins which keep the heart healthy, reduce stress and anxiety, while generally helping with internal harmony. Those who already have a fitness routine should increase levels considerably when trying to quit smoking.

5. Remove all smoking related items from your home, car and workplace.

Not only cigarettes, but lighters, ashtrays, anything which will make you think of smoking. Surround yourself instead with bowls of nuts, seeds and fruit, as well as your hobby items; puzzles, pen & paper, journal etc. When cravings hit, (and they will, frequently) take something to chew on and pick up whatever you need to keep hands and brain occupied.

6. Keep a glass of water at hand at all times.

Instead of reaching for the cigarette on the ashtray, reach for the water glass and take sips. Water will not only keep you hydrated, but stave off nicotine cravings, while at the same time helping your stomach feel full, so you will be less likely to compensate with food.

Click here for more information!

The Best Positions to Last Longer In Bed

noreply@blogger.com (global) — Mon, 14 Feb 2011 07:56:00 +0000

Position #1 - "The Surreptitious Female Rider"
If you are looking to last longer, this is perhaps the best position for you. Let her mount atop you while having sex. There are 2 advantages to this position:

Greater Control: You can control your arousal completely. This is because this position allows your body to be completely relaxed and stress-free. You are lying on your back and just enjoying the sensations coursing through your body. When you are this relaxed, you can control your arousal whenever you want.

Putting Her In Charge: The best advantage to this position is that she is in charge of the stimulation. Her rhythmic movements might inflame you, but you are in total control of your arousal and you can relax or tighten your pelvic muscles with total ease. How great is that?

Position #2 - "The Reversing Female Rider"
This is another great position you can try out. This is the reverse of Position #1. This is where your partner mounts you, but in a 'facing away' position. You can try this variation after adopting the traditional female rider. It can help vary the stimulation, without losing the fun and pleasure of the act.

So the next time you want to beat premature ejaculation and last longer, without spoiling the fun of the act or making it obvious, try these 2 positions. Vary between the two after a while during lovemaking. This is the best way to enjoy the pleasures that these different positions offer, while maintaining your arousal and erection for a longer time.

Click here to find more techniques to slow down ejaculation during sex...

Prostate Cancer

noreply@blogger.com (global) — Mon, 23 Aug 2010 02:57:00 +0000

1. Epidemiologic studies have suggested that men with a higher frequency of ejaculations may have a slightly lower risk of prostate cancer ......(Erik Castle, M.D.- an associate professor of urology at College of Medicine, Mayo Clinic, and a senior associate consultant in the Department of Urology, where he also is assistant residency coordinator)

2. Having a vasectomy doesn't increase your risk of getting prostate cancer ..... (Todd B. Nippoldt, M.D. - a consultant in the Division of Endocrinology, Metabolism and Nutrition and works with patients who have disorders of the hormone-producing glands)

3. If prostate cancer spreads, it tends to affect the bones and lymph nodes ..... (Erik Castle, M.D)

4. Early research suggests that drinking pomegranate juice (237 milliliters daily for up to two years) may slow the progression of prostate cancer ..... (Erik Castle, M.D)

5. Men who ejaculate between 13 and 20 times a month had a 14% lower risk of prostate cancer that men who ejaculated on average, between 4 and 7 times a month for most of their adult life ..... (Michael Leitzman, a cancer researcher at the National Cancer Institute in Bethesda, Maryland)

6. The risk of prostate cancer is more than 100% higher in men with either a brother or father who is diagnosed when compared with men who have no family history

7. No ejaculation at least two days prior to test can elevate the PSA

Controlling Diabetes

noreply@blogger.com (global) — Wed, 11 Aug 2010 01:46:00 +0000

Over time, diabetes can lead to blindness, kidney failure, and nerve damage. These types of damage are the result of damage to small vessels, referred to as microvascular disease.

Diabetes is also an important factor in accelerating the hardening and narrowing of the arteries (atherosclerosis), leading to strokes, coronary heart disease, and other large blood vessel diseases. This is referred to as macrovascular disease.

Checking your blood glucose levels often through out the day will help you to figure out how to keep good control.

After washing your hands, insert a test strip into your meter.
Use your lancing device on the side of your fingertip to get a drop of blood.
Gently squeeze or massage your finger until a drop of blood forms. (Required sample sizes vary by meter.)
Touch and hold the edge of the test strip to the drop of blood, and wait for the result.
Your blood glucose level will appear on the meter's display

Note: All meters are slightly different, so always refer to your user's manual for specific instructions.

Other tips for checking:

With some meters, you can also use your forearm, thigh or fleshy part of your hand.
There are spring-loaded lancing devices that make sticking yourself less painful.
If you use your fingertip, stick the side of your fingertip by your fingernail to avoid having sore spots on the frequently used part of your finger.

Here are the blood glucose ranges for adults with diabetes:

Glycemic control
A1C (glycated hemoglobin)	<7.0%
Preprandial plasma glucose (before a meal)	70–130 mg/dl (5.0–7.2 mmol/l)
Postprandial plasma glucose (after a meal)	<180 mg/dl (<10.0 mmol/l)
Blood pressure	<130/80 mmHg
Lipids
LDL	<100 mg/dl (<2.6 mmol/l)
Triglycerides	<150 mg/dl (<1.7 mmol/l)
HDL	>40 mg/dl (>1.1 mmol/l)

A1C is a blood test that helps you and your doctor monitor your overall glucose control.

It gives an average of the amount of glucose in your blood over a few months' time. It is usually ordered 2 to 4 times a year. If you are newly diagnosed or having trouble maintaining good day-to-day control, it may be ordered more often.

Fighting diabetes with supplements may not be such a far-fetched idea.
The dietary supplements in this section are some of the most commonly used among people with diabetes. They include: omega-3 fatty acids, alpha lipoic acid, chromium, coenzyme Q10, garlic, and magnesium.

Tomatoes Benefit for Prostate Health

noreply@blogger.com (global) — Tue, 03 Aug 2010 14:35:00 +0000

More and more medical studies indicate that the antioxidants in vegetables, particularly tomatoes and broccoli, can lower prostate cancer risk, while foods with animal fats increase risk. While ongoing studies are still assessing the value of antioxidant supplements, food scientists say they are already comfortable advocating that men eat a more vegetable-based diet to lower their risk of prostate cancer, not to mention heart disease and colon cancer.

There is also growing observational evidence that both tomato and broccoli consumption helps reduce risk of prostate cancer. In the tomato products, attention has focused on nutrients called carotenoids (Carotenoids are a highly colored - red, orange, and yellow - group of fat-soluble plant pigments), particularly lycopene (the major red carotenoid pigment found in tomatoes)

In broccoli, a number of sulfur compounds are thought to detoxify carcinogens. Both of these are thought to benefit prostate health. Nutritionist familiar with prostate health recommend seven to ten servings of tomatoes and tomato based products a week, which is still only one serving a day. When counting tomato juices and raw tomatoes and ever popular pasta products, that is not difficult to reach this level. In fact, most men get more than one serving when they consume pasta or even pizza. It’s that easy.

Preparation matters! Carotenoids are very poorly absorbed from raw foods, so some heating really helps bring out the benefits. Consumption with a little healthy fat helps, too. For example take beta-carotene from carrots. Eating a carrot raw leads to 1 or 2 percent beta-carotene absorption. Steaming those carrots a little bit and add a little bit of oil in there, you'll get much more absorption of the beneficial carotenoids.

The same is true for tomatoes. By overcooking tomatoes, for example, by simmering a tomato sauce for hours, you’ll begin to break down the lycopene. Everything in moderation please!

Nutrients in foods can lower risk of prostate cancer. In observational studies and clinical trials there are suggestions that higher consumption of vitamin E and selenium lower prostate cancer risk. Vitamin E is found in basic plant foods, including nuts, vegetables, vegetable oils, as well as egg yolks. Vitamin E is also in most breakfast cereals because it is added when manufacturers fortify it.

The metallic trace element selenium comes into plants from the soil, so it's in grains such as wheat, barley, hops, and rice. There is also some selenium from animal foods products, because the food animals also consume these grain.

For more information visit: http://www.prostacet.com/

Benefit of Green Tea for Prostate Problem

noreply@blogger.com (global) — Fri, 30 Jul 2010 08:56:00 +0000

New research suggests that green tea may help prevent the spread of prostate cancer. Specifically phytochemicals in green tea, called polyphenols attack growth factors and proteins, interrupting growth processes of tumors, thus preventing them from spreading to other organs.

Since earlier studies suggests that the same natural plant substances might also help prevent the start of prostate cancer, researchers indicate that more studies are needed on green tea’s affect on fighting this common cancer. The best way to reduce your risk of prostate cancer still lies in eating a mostly vegetarian diet.

Studies on diet and cancer also show that green tea when tested with mice with an aggressive form of cancer can decrease the spread or metastasis of prostate cancer to liver, bone, and other parts of the body. Additional study of green tea may help develop a treatment to prevent the dormant, non threatening type of prostate cancer many men have in their 70’s & 80’s from becoming aggressive and fatal.

Around six cups of green tea per day would contain the equivalent amount of polyphenols for individuals to help block the spread of cancer. Other data shows that the phytochemicals in green tea could inhibit the early phases of prostate cancer development.

The phytochemicals seem to increase the number of enzymes that help convert carcinogens to dormant, harmless forms. Many questions remain about the amount and frequency of green tea necessary to affect the formation of prostate cancer.

Black tea has shown similar benefits to green tea, although they appear to have lower levels of the beneficial substances than green tea. Whatever the benefits of green tea, it would be a mistake to rely on tea alone for prevention.

Studies suggest a variety of nutritional influences on prostate cancer risk. The use of Vitamin E may offer some protection. The antioxidant mineral selenium also seems protective. Most Americans get adequate amounts of selenium, but these studies used nutrition supplements, so the study participants achieved higher intake levels. It waits to be seen whether men can protect themselves by taking supplements, including multivitamins, with selenium. If total selenium intake exceeds 400 mcg per day, nerve damage and other side effects can occur in the individual.

Other good foods for natural nutrition are blueberries, broccoli, cabbage, Brussels sprouts, flaxseed, soybeans, and tomatoes. Cooked tomatoes are actually a far better source than raw tomatoes because the cooking process releases the lycopene from cells.

For more information visit: http://www.prostacet.com/

Prostate Cancer Prevention

noreply@blogger.com (global) — Wed, 28 Jul 2010 05:56:00 +0000

Prostate cancer is the leading cause of cancer related death for American men who don’t smoke. It is primarily a disease of aging. Men in their thirties and forties rarely develop prostate cancer, but the incidence grow steadily after the age of fifty-five. About 80 percent of all prostate cancer cases occur in men over the age of sixty-five. By the age of eighty, 4 out of 5 men have some degree of prostate cancer. Many experts feel that all men will eventually develop prostate cancer if they live long enough. The three most common prostate problems are prostatitis or inflection, prostate enlargement, and prostate cancer.

Knowledge is your best weapon for good prostate health and avoiding prostate cancer. Some lifestyles, eating habits, and dietary supplements are thought to lead to lower levels of prostate cancer, as well as other cancers. Nobody can guarantee prostate cancer prevention through behavior, diet, treatment, or medicine, but there things you can do to improve your odds.

There is some evidence that links exercise to better prostate health. Exercise improves overall physical and mental health, so most medical professionals recommend at least a half an hour of exercise per week. Some studies indicate that regular exercise increases oxygen flow to the soft tissues of the body and helps to control glucose levels in the bloodstream. High levels of glucose may help fuel prostate cancer cells.

A healthy prostate diet is worth considering. High-fat and low-fiber diets and obesity seem to contribute to a higher risk of prostate cancer, Researchers theorize that high levels of body fat can stimulate the production of male hormones which encourage prostate cell production. Some researchers believe that cancerous prostate cells can feed on fat, especially fats found in red meat and dairy products.

Omega 3 fatty acid, found in fish, soy, and flaxseed is known as the “heart-healthy” fats. Omega-3 fatty acids help decease fats found in the body. Countries whose diets are based on fish proteins rather than red meat have much lower rates of prostate cancer.

Soy products can decease how cancerous cells move to other parts of the body. Soy products include tofu, soymilk, soy creamers, soy yogurts, soy ice creams, and tofu burgers and sausages often stocked in grocery stores today. Silken tofu or soy powder can be added to baked goods or drinks to receive the benefits of soy.

Red grapes, grape juice, green teas, and red wine contain anti-oxidants that can neutralize cancer-causing agents within the body. Lycopene found in tomatoes, and beta-carotene may be beneficial in helping to protect the body from the risk of prostate cancer. Eating a variety of fresh fruits and vegetables may help boost the body’s cancer fighting abilities and over-all health.

Vitamin E is thought to fight cancer through its antioxidant activity, which combats the oxidative stress involved in cancer development. It also has other non-antioxidant properties, such as enhancement of the immune response, which may also play a role in the benefits seen.

Particularly high levels of vitamin E can be found in the following foods:

kiwi fruit, avocado, egg, milk, nuts (such as almonds or hazelnuts), seeds, spinach and other green leafy vegetables (2 mg - 13%), unheated vegetable oils, wheat germ, wholegrain food

Prostate Health Supplements such as vitamin E and selenium have been linked to a drastically decreased risk of prostate cancer. Studies of vitamin E and selenium seem to benefit those who were deficient in either, or who were ex-smokers. Studies have also linked a daily regimen of aspirin or ibuprofen to lower risks of prostate cancer. As always, talk to your doctor before starting any prolonged use of supplements or aspirin.

For more information visit: http://www.prostacet.com/

Breast Self Exams (BSE)

noreply@blogger.com (global) — Mon, 26 Jul 2010 04:06:00 +0000

Healthy Changes Through Life

Between puberty and menopause, your breasts will go through many changes, which are affected by hormones, diet, and exercise. Most of these changes are natural and healthy!

Doing a monthly breast self exam is the best way to stay familiar with the cyclical changes in your breasts. You will get to know the territory better than your health care team, and will spot changes easily. Having an annual clinical exam helps document your breast health, so keep a regular appointment set up for that!

Teen Years (Puberty):

In the teen years (13 - 19), with the start of your monthly cycle, your body enters the maturing process, and you gain curves and may notice skin changes (such as acne) and even hair may change color or texture. Breast tissue is developing during this time too, and may be dense and firm to begin with, especially if you are small-breasted.

Family Resemblance: At this stage, it’s not too early to know your family health history, so ask your female relatives (mother, aunts, grandmother) if they had any fibrocystic problems with their breasts, or any regular cysts. If so, it’s likely that you may experience those too.

Not to worry – cysts are benign (Not cancerous. Benign tumors may grow larger but do not spread to other parts of the body. Also called nonmalignant) – but you want to know where they are, and if they come and go, so they can be distinguished from other features in your breasts.'

More Curves and Kids (Childbearing Years): After your body is prepared for motherhood, if you conceive and bear children, and also if you breastfeed the children, that will bring on more changes in your breasts, as well as in the rest of your body. Breasts may become larger and more tender during pregnancy, and may need more support. Don’t neglect your BSE during this time, stay familiar with the changes.

Remember that pregnancy and breastfeeding will help combine to lower your risk of breast cancer.

Maturity (Menopause):

Menopause also brings changes in your breasts, as your estrogen and progesterone levels drop, your breast tissue may become less firm and may drape differently than during your teen and child-bearing years. Keep up with your breast self exams in these years too, so that the normal changes are familiar to you. Less dense breast tissue will seem to have more lumps and bumps, but remember that 90% of breast lumps are benign.

Doing a BSE regularly can help you learn how your breast normally feels and make it easier to notice and find any changes. Remember—doing a BSE regularly is not a substitute for regular mammograms (An x-ray of the breast).

For more information visit: http://www.breastactives.com/

Breast Implants and Breast Feeding

noreply@blogger.com (global) — Mon, 19 Jul 2010 06:44:00 +0000

A lot of women ask if they can breast feed after Breast Augmentation Surgery. The answer is a resounding yes. For the vast majority of women who have a BA breastfeeding is no more difficult with implants than without. In fact, some women who have breast fed with and without implants say that breastfeeding with implants is easier!

Breastfeeding is a growing concern with patients who have had Breast Augmentation surgery. In previous years, women who received implants were married and had already finished with childbearing. However, more and more single women, and women who have not finished or even begun childbearing are having the surgery.

In 1992 the first report of a Silicone Illness hit the media. At that time there was fear that breastfeeding with silicone implants would endanger the child. There has been studies performed to show this not to be the case. The main reason being that the silicone molecule is too large to pass into the milk ducts.

Later, Silicone was removed from general use, and Saline implants were the only available devices on the market. Even if the saline did leach into the milk, it is an inert substance, with no harmful effects on mother or baby.

Some concerns are placed on implant placement, and incision site. It is said to be more optimal to have the implants placed under the muscle, and to avoid the peri-aerolar incision. The reasons are simple, using those guidelines, there is less interference with the milk ducts which reside directly under the skin and in the tissue above the muscle of the breast. However, as with everything in science, this is not guaranteed. There are many women who have had placement of implant and incision in sub-optimal locations, and are still very successful with breastfeeding.

It is very important to discuss your plans of breastfeeding your baby at the time of your consultation. Your surgeon will be able to work with you, to get the best possible results, even if you are not planning on having children anytime in the near future.

Breastfeeding is still the preferred method of feeding a baby by the American Academy of Pediatrics.

For more information visit: http://www.breastactives.com/

Breast Implant Problems

noreply@blogger.com (global) — Thu, 15 Jul 2010 02:44:00 +0000

3% suffer leakage within three years causing a deflated implant

Occasionally, breast implants may break or leak. The saline fill is salt water and will be absorbed by the body without ill effects. Older implants with silicone gel can leak also. If this occurs, one of two things may occur. If breakage of the implant shell that has a contracture scar around it, then it may not feel like anything has happed. If the shell breaks and there is not a contracture scar, then leakage into the surrounding tissue results in a sensation that the implant is deflating. The leaking gel may collect in the breast and a new scar may form around it.

In other cases gel can migrate through the lymphatic system to another area of the body. Breaks may require a second operation and replacement of the leaking implant. If the gel has migrated it may not be possible to remove all of the silicone gel. This silicone gel is the what some say is related to the initiation of connective tissue disorders.

For silicone gel and saline-filled implants, some causes of rupture or deflation include : damage by surgical instruments during surgery, overfilling or underfilling of the implant with saline solution (specific only to saline-filled breast implants), capsular contracture ,closed capsulotomy , stresses such as trauma or intense physical manipulation ,excessive compression during mammographic imaging, placement through umbilical incision ,site injury to the breast, normal aging of the implant ,unknown/unexplained reasons.

FDA completed a retrospective study on rupture of silicone gel-filled breast implants. This study was performed in Birmingham, Alabama and included women who had their first breast implant before 1988. Women with silicone gel-filled breast implants had a MRI examination of their breasts to determine the status of their current breast implants.

The 344 women who received a MRI examination had a total of 687 implants. Of the 687 implants in the study, at least two of the three study radiologists agreed that 378 implants were ruptured (55%). This means that 69% of the 344 women had at least one ruptured breast implant. Of the 344 women, 73 (21%) had extracapsular silicone gel in one or both breasts. Factors that were associated with rupture included increasing age of the implant, the implant manufacturer, and submuscular rather than subglandular location of the implant.

The most common complication of breast implants is capsular contracture, a tightening of the scar tissue that the body produces around the implant as a natural part of healing. Additional surgery may be required either to remove the scar tissue or to remove—and perhaps replace—the implant.

In a prospective clinical study of saline-filled breast implants conducted by Mentor, the cumulative, 3-year, by patient rates of a first occurrence of capsular contracture Grades III and IV were 9% for the 1264 augmentation patients and 30% for the 416 reconstruction patients.

In a prospective clinical study of saline-filled breast implants conducted by McGhan, the cumulative, 3-year, by patient rates of a first occurrence of capsular contracture Grades III and IV were 9% for the 901 augmentation patients and 25% for the 237 reconstruction patients.

For more information visit: http://www.breastactives.com/

How To Avoid Premature Ejaculation

noreply@blogger.com (global) — Tue, 13 Jul 2010 02:25:00 +0000

Premature ejaculation (PE) is the most common sexual dysfunction in men younger than 40 years. Most professionals who treat premature ejaculation define this condition as the occurrence of ejaculation prior to the wishes of both sexual partners.

Self distraction to prevent premature ejaculation If your arousal levels are getting too high and a climax is beginning, take a deep breath and think about something else, something very boring if possible.

When you are less aroused but maintaining an erection you can then continue. Stop and Start Method for premature ejaculation. If you find yourself nearing climax, withdraw your penis from your partner and allow yourself to relax enough to prevent ejaculation. By starting and stopping sexual stimulation you can learn to prolong the sex act.

Squeeze Methods can help prevent premature ejaculation. This method involves either the man or his partner squeezing (fairly firmly) the end or the tip of the penis for 10 to 20 seconds when ejaculation is imminent, withholding stimulation for about 30 seconds, then continuing stimulation. This can be repeated until ejaculation is desired. The stop and start method can be used with the squeeze method as well.

Desensitizing Creams for premature ejaculation. Creams can be used to desensitize the end of the penis. They act like a local or tropical anesthetic. Thicker condoms (or two condoms) can also desensitize by decreasing sensitivity and therefore stimulation, thus prolonging the sexual act.

More Foreplay prevents premature ejaculation. Stimulate your partner to a state of high arousal before you have your genitals touched, that way ejaculation and orgasm can be achieved about the same time.

Masturbation to prevent premature ejaculation. Practice different methods by yourself. Getting to know your feelings and sensations gives you the chance to gain confidence.

Remember getting good at sex and overcoming premature ejaculation can take a bit of time. Practice makes perfect. If you find that things are not improving then help is available from sex therapists who are experts in this field.

For more information visit: http://www.enlast.com/

Caffeine Extract removes Cellulite

noreply@blogger.com (global) — Fri, 09 Jul 2010 04:50:00 +0000

Cellulite is the bumps under your skin which cause the surface of your body to look dimpled. This is caused by little overfilled fat pockets right underneath your skin. These fat pockets become enlarged causing the cells to take up more space between the skin's connective tissues than normal; the fat then expands these spaces resulting in the overlying skin-dimpling appearance.

Cellulite causes many image problems and many women don't dare to wear short skirts or shorts because of it. Take action and reduce the appearance of cellulite now!

Caffeine works as a stimulant as well as a vasodilator; it stimulates the breakdown of fat cells and also widens the blood vessels in the area. As such Caffeine stimulates the circulation and blood flow, which helps remove toxins, fat and excess fluids. When blood is allowed to move into the region the natural metabolic pathways of the body are stimulated and you will also burn more fat naturally. Caffeine also inhibits phosphodiesterase.

These are enzymes which are responsible for the break down of cyclic AMP, which in turn deprives the body of energy. By preventing the phospodiesterases from breaking down the cyclic AMP the energy is used efficiently. Topical use of caffeine is preferred over oral use, as its effects will be localized and concentrated. Through oral use the caffeine will never reach the target area in a concentrated form.

For more information visit: http://www.revitol.com/

Obesity Health Problems

noreply@blogger.com (global) — Thu, 08 Jul 2010 04:11:00 +0000

Obesity is defined as a body mass index (BMI) of 30 or greater. BMI is calculated from a person's weight and height and provides a reasonable indicator of body fatness and weight categories that may lead to health problems.

There are regular news reports of our rapidly expanding waist lines and the problems obesity cause. Aside from the social aspect, many of us still ignore it. Worse, some of us take the wrong path to weight loss and end up frustrated and regaining any poundage we've struggled so hard to lose.

Each of the separate diseases below can strike anyone, whether you are at a healthy weight or weight more than you should. Obesity increases the risk for each. Obesity is a major risk factor for cardiovascular disease, certain types of cancer, and type 2 diabetes.

1) Diabetes: Type two diabetes is almost always associated with obesity. It involves insulin resistance, at least at first. Medications can help you use the insulin produced in your body better, but they have side effects. If sugar levels can't be stabilized by these medications, you may become insulin dependent.

2) Gallstones: There are two ways this painful and potentially life threatening condition can be developed. Being overweight is one. Going on a crash diet is another. Slower weight loss is a better idea, though if you are being treated by lap band or other supervised very low calorie diets, there are things that can be done.

3) Gout: It's a painful form of arthritis caused by excess uric acid in the blood stream. It forms into crystals that get dropped off into the joints. Those whose weight is higher than the normal range are at higher risk.

4) Heart Disease: Fat and cholesterol deposited in your arteries can cause heart problems. The more you weigh, the more likely you are to develop the problem. This process can also cause high blood pressure and strokes.

5) Osteoarthritis: Wear and tear on the joints is likely to be increased. This problem can start at a much younger age, and be harder to repair. Most insurance companies balk at the idea of doing joint replacement on young people.

6) Sleep Apnea: Without a sleep study, it's hard to diagnose this problem. You may notice that you aren't feeling rested when you wake up, it could be from this problem. If your spouse or other household members tell you that you snore and/or it seems like you stop breathing for several seconds, that's another clue. This condition gets worse with obesity, and it is a life threatening problem.

Most articles or segments on a news program end by saying "so you should eat a healthy, low fat diet and get plenty of exercise." There's more to it than that, and here are some of the things I've found helpful in my own struggles with weight control.

1) Count All the Calories: Write down what you eat. Keeping a food journal is an eye opening affair. I use an on-line calculator that has not only grocery items with nutrition counts, it even has restaurant and frozen entree information. What's even better, this calculator can tell me everything I've burned, so I know when I've had enough to eat or if I should eat more. Don't forget to calculate sleep; you'd be surprised how many you burn.

2) Eat Enough: Your best bet is to keep the deficit at ten percent. Having a drastic difference can lead to several problems. Gallstones are more likely, and it is possible you will even gain some weight. Your blood sugar will also fluctuate dramatically, which is not a good thing...especially if you're diabetic.

3) Exercise: Watching what you eat is important, but you have to get your body moving. Check with your doctor to find out what you can do safely. Choose activities you actually enjoy, and choose more than one so you don't get bored.

4) Avoid Fad Diets: Most of them are another term for crash diets. Some of them can create problems; low carb diets increase your risk of gout and can raise cholesterol levels dramatically.

The map below shows the United States obesity prevalence from 1985 through 2008.

The data shown in these maps were collected through the CDC's Behavioral Risk Factor Surveillance System (BRFSS). Each year, state health departments use standard procedures to collect data through a series of monthly telephone interviews with U.S. adults. Prevalence estimates generated for the maps may vary slightly from those generated for the states by the BRFSS as slightly different analytic methods are used

Author: Mary Bodel & other

Firm Up Your Buttocks in Few Weeks

noreply@blogger.com (global) — Tue, 06 Jul 2010 03:25:00 +0000

Eating well and regularly doing at least three of the following exercises designed to firm up the buttocks can bring you on the right track. Of course, when I say eat well, it includes foods rich in protein such as lean meat and vegetables and eating a variety of fruits.

1. Dumbbell Squat. This weight training can firm your buttocks in few weeks. Dumb bell training can develop your gluteal muscles and by building your muscles you are increasing the metabolic rate, which in turn provide you the benefit to firm up your muscles on other body areas.

2. Brisk Walking. The buttocks have natural coverings of fats. Weight training accompanied by cardiovascular activities is effective to firm up the buttocks. Brisk walking is among the healthiest and easiest cardio exercise. When this approach is employed, good results can be achieved even in few weeks.

3. Kick-Butt Yoga. This may not only firm up your buttocks, it also improves posture.

4. Biking. Biking is one incredible cardio exercise for it benefits the heart and almost every muscle in the hips, thighs and buttocks. The act of pedaling and balancing during biking requires good amount of work from gluteal muscles, the main source of cycling power. This activity initializes movements that can firm up that portion of the body.

5. Treadmill walking. Working on the treadmill can be a good alternative exercise that firms up the buttocks. If you are still a novice, your speed must be set at an average, which can be increased as you progress. Few weeks of this exercise can make you reap the buttocks you have been longing.

Author : Faviano Tores

What woman needs

noreply@blogger.com (global) — Mon, 05 Jul 2010 04:44:00 +0000

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential to strong healthy bones.

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways.

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing.

Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living
. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

Author: Kim Beardsmore M.B.A., B.Sc

Tips for Deep Sleep | Getting Better Sleep

noreply@blogger.com (global) — Tue, 29 Jun 2010 03:15:00 +0000

To get a good quality night's sleep, try these 6 tips from my new book Second Spring.

1. Relaxing Rituals to Rest Easy

In Chinese Medicine, nighttime is yin time—or, simply, when the body takes care of itself instead of your desires. Proper sleep is required for your body to repair itself and regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive worry, anxiety, and depression can all disturb the spirit and activate the mind—making it near impossible to fall asleep and stay asleep.

Rituals to sooth your spirit and induce a sleep response before bed include soaking your feet in Epson salts for 15 minutes, writing all of your thoughts in a journal to get them out of your head, and practicing relaxation before bed, like the Stress Release meditation below.

2. When Food Disturbs Sleep

When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won't feel rested in the morning. Do not eat anything for at least three hours before bedtime.

Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.

Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.

3. A Peaceful Place for Sleep

Your sleeping environment makes a huge difference to the quality of your sleep. Do everything you can to create a quiet and cozy atmosphere. Ideally, your bedroom should be located in the quietest area of your home. Keep the décor minimal. Lighting should be dim and any music that is played should be soothing.

Research has found that lavender, vanilla, and green apple are among the best scents to help lower anxiety and induce sleep, making these smells a good choice for a scented candle or heated essential oil.

Try to limit your pets to outside of the bedroom because their movements will keep with your body from fully relaxing into deep R. E. M. sleep. As much as possible, your bedroom should be only for sleep.

4. Exercise Enables Sleep

People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don't get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry.

Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems.

Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.

5. Herbs to Sleep Tight
A calming tea before bedtime can ensure a good night's sleep. Drink valerian or passionflower (or passiflora) tea before bedtime every night for one month. Simply steep 1 to 2 tablespoons of the dried herbs in one cup of hot water and drink just before bed.

Or look for one with the traditional Chinese herbs zizyphus or jujube seed, bamboo shavings, and oyster shell, which soothe the mind and spirit.

You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieving restlessness and insomnia.

6. A Sleep-Friendly Meditation

I had one patient with insomnia who also felt anxious and even a little depressed. In addition to acupuncture and herbal therapies, I decided to teach her a stress release meditation that she could do before bedtime to help with her anxiety. I am happy to report that she is now sleeping like a baby.

Try this Stress Release meditation, which works for the majority of my patients who have sleeping problems:

Sit comfortably or lie down on your back. Slow your respiration to deep, abdominal breathing. Utter the word "calm" in your mind with every exhalation. Focus on relaxing each area of your body in sequence, from the top of your head to your toes.

Starting with the top of your head, inhale and then exhale while visualizing your scalp muscles relaxing. Say "calm" in your mind. Repeat this with each body part as you move down through all body parts, front, back, and sides, in succession: your face, throat, chest, arms, stomach, abdomen, thighs, knees, legs, ankles, until finally you reach your feet.

When you've relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke. Practice this for at least 15 minutes before bedtime

Author: Dr. Steven Y. Park

Menopause Symptoms and Memory Loss

noreply@blogger.com (global) — Wed, 23 Jun 2010 02:48:00 +0000

While you may experience the misery of hot flashes and mood swings as you enter menopause, one thing you can't blame on the "change" is memory loss.

In the latest study that exonerates menopause as a cause of impairing the ability to recall, Taiwanese researchers compared the memory of hundreds of women before they had any menopausal symptoms to their memory as they entered menopause.

They found the women who were going through the menopausal process scored as well or nearly as well on five different cognitive function tests. Results of the study are to be presented Oct. 4 at the American Neurological Association annual meeting in Toronto.

"When women go into perimenopause, they don't need to worry about cognitive decline," said Dr. Jong-Ling Fuh, an attending physician at Taipei Veterans General Hospital and an associate professor of Yang-Ming University School of Medicine.

The researchers said the myth of memory loss during menopause is a perception some women have because as they went through menopause, they felt their memory wasn't as sharp as it had been before. Studies suggesting that hormone replacement therapy might protect against dementia strengthened that belief. However, a large study later found that in older women, hormone replacement therapy not only didn't help protect women from dementia, but could actually increase the risk.

To try to answer the question of whether menopause did have any effect on memory, Fuh and her colleagues studied nearly 700 premenopausal women living on a group of rural islands between Taiwan and China. The Taiwanese government restricted access to these islands until the 1990s, so the authors report that the study's population was nearly homogeneous, which would help rule out other potentially causative factors of memory loss.

The women were between the ages of 40 and 54. None of them had had a hysterectomy, and none took hormone replacement therapy during the study.

All took five cognitive tests designed to assess their memory and cognitive skills at the start of the study, and then again 18 months later.

During the study period, 23 percent of the women began to have symptoms of menopause.

The researchers then compared the memory of the women who had entered menopause to those who had not, and found very little difference. In four of the five tests, there were no statistically significant differences in the two groups of women.

Only on one test was the difference statistically significant, and that difference, said Fuh, was very slight. This test was designed to assess verbal memory and involved showing the women 70 nonsensical figures. Some of the figures were repeated during the test, while most were not. The women were asked whether they had seen the figure earlier.

"For women, menopause does not mean you'll develop memory loss," said Dr. Raina Ernstoff, an attending neurologist at William Beaumont Hospital in Royal Oak, Mich. As you're going through perimenopause and experiencing symptoms like hot flashes, she said, you may feel lousy and have trouble sleeping, which might temporarily affect your cognitive skills.

"I don't think declining estrogen levels are what causes memory loss," said Dr. Steven Goldstein, an obstetrician/gynecologist at New York University Medical Center in New York City. "It's not like your memory is bopping along, doing fine and then takes this big dive during menopause, like bone density can."

Both Ernstoff and Goldstein said they weren't aware of many women who believed that menopause might cause significant memory loss. They also both felt that results from this group of women who were so homogeneous might not apply to different groups of women, such as those living in more industrialized society. And they both said that other factors that weren't studied could play a role in memory loss, such as hypertension, which can contribute to vascular dementia.

Ernstoff also pointed out that the education backgrounds can play a large role in memory loss. Fuh acknowledged the researchers did attempt to control the data for educational differences.

SOURCES: Jong-Ling Fuh, M.D., attending physician, Taipei Veterans General Hospital, and associate professor, Yang-Ming University School of Medicine, Taipei, Taiwan; Steven Goldstein, M.D., obstetrician/gynecologist, New York University Medical Center, and professor, obstetrics/gynecology, New York University School of Medicine, New York City; Raina Ernstoff, M.D., attending neurologist, William Beaumont Hospital, Royal Oak, Mich., and member, Alzheimer's Board of Detroit; Oct. 4, 2004, presentation, American Neurological Association, Toronto.

For more information visit: www.menozac.com

What is Cholesterol?

noreply@blogger.com (global) — Tue, 22 Jun 2010 03:38:00 +0000

Cholesterol is a sterol (a combination steroid and alcohol). Cholesterol is a lipid found in the cell membranes of all tissues, and it is transported in the blood plasma of all animals.

Because cholesterol is synthesized by all eukaryotes, trace amounts of cholesterol are also found in membranes of plants and fungi.The name originates from the Greek chole- (bile) and stereos (solid), and the chemical suffix -ol for an alcohol, as researchers first identified cholesterol in solid form in gallstones by François Poulletier de la Salle in 1769. However, it is only in 1815 that chemist Eugène Chevreul named the compound "cholesterine".

[2]Most of the cholesterol is synthesized by the body and some has dietary origin. Cholesterol is more abundant in tissues which either synthesize more or have more abundant densely-packed membranes, for example, the liver, spinal cord and brain. It plays a central role in many biochemical processes, such as the composition of cell membranes and the synthesis of steroid hormones.

Cholesterol is insoluble in blood, but is transported in the circulatory system bound to one of the varieties of lipoprotein, spherical particles which have an exterior composed mainly of water-soluble proteins.

The main types, low-density lipoprotein (LDL) and high-density lipoprotein (HDL) carry cholesterol from and to the liver.According to the lipid hypothesis, abnormally high cholesterol levels (hypercholesterolemia) and abnormal proportions of LDL and HDL are associated with cardiovascular disease by promoting atheroma development in arteries (atherosclerosis).

This disease process leads to myocardial infarction (heart attack), stroke and peripheral vascular disease. As high LDL contributes to this process, it is termed "bad cholesterol", while high levels of HDL ("good cholesterol") offer a degree of protection. The balance can be redressed with exercise, a healthy diet, and sometimes medication.

For more information visit: www.hypercet.com

Improve Your Body Looks Without Junk Food

noreply@blogger.com (global) — Tue, 22 Jun 2010 02:50:00 +0000

As a fitness professional, I'm always amazed (and puzzled) with the conflict people seem to have with losing weight, yet they refuse to stop eating junk food. An interesting thing I have noticed over my many years helping people to lose weight is that almost every single person that has told me that they are "attempting" to lose weight, almost always has their house filled with all sorts of junk food instead of whole unprocessed natural food.

It is not uncommon for people to tell me that they are trying really hard to lose weight, but I will still notice boxes of apple jacks and fruity pebbles on their counters, cakes, candies, and chips in their cupboard, and sodas or syrupy juices in their refrigerator.

So the question that always stumps me is that if all of these people honestly wanted to lose weight so bad, why in the world do most people still have their houses filled with junk foods instead of healthy food?

Interestingly, the answer usually is that they do not want to give up their favorite foods because they think that eating this junk food allows them to "live a little"... if you ask me, it sounds more like dying a little with each bite!

My take on it is that eating junk foods has nothing at all to do with enjoying your life... In reality, when you give up junk foods you actually enjoy life more because you feel better and are more energetic every day. In addition, getting into better shape by not eating junk food can obviously help improve the way your body looks (and therefore increases your confidence), thereby making you enjoy life even more.

One thing that many people fail to realize is that eating healthy does not have to mean eating bland and boring food. Instead, when you learn to enjoy natural unprocessed food and start exploring all of the varieties of natural food that this planet has to offer us, you learn that you can enjoy the natural flavors of real foods more than overly processed aggressive tastes that are so common with excessively sweet and salty junk food.

An example of this is that the other day I wanted an unsweetened iced tea while out on the road, but all that the store had available was these bottles of heavily sweetened iced tea. Well, I have not bought a fully sweetened iced tea in probably at least a few years now... I have actually gotten used to drinking unsweetened iced tea and have learned to appreciate the natural taste of tea without needing sugar or other sweeteners.

When I drank this bottled sweet tea, I almost gagged because it was so syrupy sweet, it was absolutely nasty.

A similar example... I used to need a lot of sugar in coffee, but after a slowly reducing the amount of sugar I would use in coffe, I can now actually drink black coffee and enjoy the natural flavor of it without needing sweeteners (although I rarely drink coffee).

These are just a couple examples of how once you start appreciating the natural flavors of real food, you find that you no longer need the super-aggressive salty, sugary, or artificial flavors that have been ingrained in us by the food companies and all of the junk food they push on us.

My belief is that everyone should actually enjoy what they eat, and can do it without eating overly processed junk food... Actually, people are often surprised to hear that a lot of the foods that they think are junk food, I have healthy alternatives that they never thought of.

A few examples:

Junk food: a chocolate candy bar, a chocolate donut, or a piece of chocolate cake

Healthier alternative: a couple pieces of extra-dark chocolate (greater than 70-75% cocoa content only)... this is higher in fiber and much less sugar than milk chocolate or even dark chocolates that are less than 70% cocoa content

Junk food: Deep fried and breaded chicken fingers and fries on the side (loads of nasty trans fats)

Healthier alternative: grilled chicken breast strips with peanut dipping sauce and vegetables on the side

Junk food: a cheap fast-food burger on a processed refined white bun

Healthier alternative: A grass-fed burger (higher in CLA and omega-3 fats) with raw grass-fed cheese on a sprouted grain roll

How about that for eating healthier yet still very tasty foods!

Hope that what you get out of this article is that there is more to life than eating junk food, and eating junk does not necessarily mean that you're "living a little" as so many people say. Instead, I feel the opposite is true.

Eat healthier and discover the natural flavors of real foods (not processed) and you'll soon discover that you no longer need junk food. Enjoy!

Author: Mike Geary - The Truth About Six Packs

Sleep Disorder

noreply@blogger.com (global) — Mon, 21 Jun 2010 05:55:00 +0000

During normal breathing, air passes through the throat on its way to the lungs. The air travels past the soft palate, uvula, tonsils, and tongue. When a person is awake, the muscles in the back of the throat tighten to hold these structures in place preventing them from collapsing and/or vibrating in the airway. During sleep, the uvula and soft palate frequently vibrate causing the distinctive sounds of snoring.

The LAUP procedure is a laser surgical procedure designed to sequentially trim and shorten these structures, thus preventing or reducing snoring.

Risks and ComplicationsYou have the right to be informed that the surgery may involve risks of unsuccessful results, complications, or injury from both known and unforeseen causes. Because individuals vary in their tissue circulation and healing processes, as well as anesthetic reactions, ultimately there can be no guarantee made as to the results or potential complications.

The following complications have been reported in the medical literature. This list is not meant to be inclusive of every possible complication.

They are listed here for your information only, not to frighten you, but to make you aware and more knowledgeable concerning this surgical procedure.

1. Failure to resolve the snoring. Most surgeons feel that about 85% of patients who undergo a LAUP will have a significant or complete resolution in their snoring; and an additional percentage of patients will notice reduced levels of snoring such that their sleep partners will report that it's level is no longer offensive.

2. Failure to cure sleep apnea or other pathological sleep disorders. Pathological sleep disorders, like sleep apnea, are medical problems which may have associated serious complications. At this time, the LAUP procedure has not been proven to cure these disorders.

3. Bleeding. In very rare situations, a need for blood products or a blood transfusion. You have the right, should you choose, to have autologous or designated donor directed blood pre-arranged. You are encouraged to consult with your doctor if you are interested.

4. Nasal regurgitation, a change in voice, or velopharyngeal insufficiency when liquids may flow into the nasal cavity during swallowing (rare).

5. Failure to resolve coexisting sinus, tonsil, or nasal problems.

6. Need for revision, or further and more aggressive surgery.

7. Prolonged pain, impaired healing, and the need for hospitalization

For more information visit: www.melatrol.com

Super Healthy Foods For Fat Loss

noreply@blogger.com (global) — Mon, 21 Jun 2010 04:38:00 +0000

I won't bore you with all of the typical "healthy foods" that you hear about all of the time such as fruits and veggies... everybody knows those. Instead, I'm going to show you some shockers that most people don't realize are super healthy foods for fat loss.

1. Egg Yolks - yes, that's right... full fatty egg yolks with all of their fat and cholesterol. By the way, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient dense foods on the planet in terms of vitamins, minerals, and trace nutrients. Trying to list all of the vital nutrients in egg yolks would take up an entire page so I won't even try that here. Just realize that egg yolks should NOT be avoided in favor of egg whites. Even the protein is more bioavailable when you include the yolks!

So don't be afraid to eat those delicious and healthy eggs and start burning belly fat faster.

2. Avocados - This is yet another "fatty food" that is also one of the best fat burning foods! Not only that, but avocados make just about everything creamier and more delicious. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat faster! I would definitely consider avocados one of the best healthy super foods.

3. Grass-fed beef - While most beef you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option... and that is Grass-Fed Beef!

Grass-fed beef is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-fed beef also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't be afraid to live it up a little and eat more beef, as long as you choose healthy grass-fed beef instead of grain fed beef. Enjoy and start burning more body fat with these so called "fatty" foods!

Mike Geary
Author - The Truth about Six Pack Abs

Important Things To Avoid At Restaurant

noreply@blogger.com (global) — Mon, 21 Jun 2010 03:58:00 +0000

Dining out is a big part of most people's lives. Maybe you have to eat out frequently because you entertain clients at restaurants. Perhaps you don't even like eating out. Regardless, if you want to keep a nice fit body, restaurant meals will give you a huge obstacle to overcome.

In fact, eating out at restaurants is one of the biggest reasons why so many people fatten up while traveling.

Below, I'll give you a few very simple tricks you can use to eat healthier and stay lean even while dining out at restaurants.

The 3 most important things to avoid that are everywhere at restaurants are:

deep fried foods (anything battered that got a scorching bath of trans fats)
refined starchy foods
any sodas, juices, or other sugary foods (except whole fruits, which are great)

If you can skip these major culprits, this eliminates the major food sources that do the worst damage in our food supply - trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.

This means you should try to skip the table bread, skip the french fries that come with every single sandwich on every menu known to man, and reduce all of the heaping portions of pasta and rice that are often loaded on the plates as well.

Instead, try to order just meat with side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical french fries, pasta, or rice, that most restaurant meals usually come with.

Almost every restaurant I have ever been to will always allow me to substitute vegetables or a side salad for the french fries or chips that almost always come with burgers or sandwiches.

On a side note, it always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I am "not living" because I refuse to eat french fries... are you kidding me! If that's your idea of "living it up", you need to get some better hobbies!

Ironically, these are also the first people to complain that they are overweight and have "tried everything", yet can not lose weight, no matter what. I am not sure why so many people think that eating french fries equals "living it up"... hey, I am all for moderation with many things, but if there are 2 things that should be totally removed from everyone's diet because these foods are simply that dangerous... it is sodas and fries!

Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...

Most people will eat a meal out such as this:

Burger or sandwich or burger
chips or fries
soda or other sweetened drink (and no, diet sodas are NOT healthy!)

A MUCH smarter alternative if you care about your body and health is this simple change:

Burger or Sandwich
Salad or veggies
unsweetened iced tea or water (no diet drinks -- unless you like to drink poison!)

These 2 simple substitutions save at least 400 - 900 calories every time you dine out (depending on drink refills and fries portion sizes)... AND you are cutting out the most harmful foods to your body as well by avoiding the evil trans fats and high fructose corn syrup from the fries and soft drinks.

Another side note: a little-known way to eat full portions of pasta, rice, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (can be free weights or body weight training) before your scheduled meal time.

Sometimes it may be hard to fit the workout into your schedule right before the meal, but if you can, the meal can be your "post-workout meal". After a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.

A typical moderate intensity cardio workout will NOT cut it for this... it must be high intensity resistance training workout to deplete enough muscle glycogen to handle restaurant portions of carbs.

I hope these dining tips help you choose smarter and healthier for a leaner body next time you eat out.

Author : Mike Geary - The Truth About Abs

Fruit Juices Makes You Fat?

noreply@blogger.com (global) — Thu, 17 Jun 2010 08:32:00 +0000

The 2 fattening foods that I'm going to talk about in this article may actually shock you... most people falsely believe these 2 foods are "healthy". In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I'd spare you yet another lecture on those... Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.

The first type of food that is often falsely believed to be healthy is wheat products... this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on. And yes, I am including "whole wheat" in the category of this fattening food.

First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don't realize is that the majority of the population was never meant to eat large quantities of wheat. The human digestive system has never adapted to large amounts of wheat in the diet.

The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years. This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.

From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference. Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years. Sometimes even skin problems go away when eliminating wheat from the diet.

The 2nd example of the worst fattening foods that shocks many people because it is thought to be "healthy" is -- fruit juice.

Don't get me wrong, I'm not an anti-carb advocate per se... I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you're left craving more carbs. Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line... overconsuming fruit juices makes you fat. On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Mike Geary -
Certified Nutrition Specialist,
Certified Personal Trainer,

Author of the world-wide best-seller: The Truth about Six Pack Abs

Sleeping Position

noreply@blogger.com (global) — Thu, 17 Jun 2010 06:33:00 +0000

You spend about 1/3 of your life sleeping- are you sleeping the right way that facilitates the best sleep possible?

Are you waking up stiff with neck and shoulder pain every morning?

What is the best position for sleep that will place the least stress on your neck and lower back area?

Well a lot has to do with the position that you sleep in.You can sleep on your back, on your side or on your stomach.

What is the best and what is the worst sleeping position?

Sleeping on Your Back

Sleeping on your back is great position for sleeping because you can sleep in a position that support your head and neck and lower back area.

To combat any type of lower back stiffness or discomfort, sleep with a few pillows or a wedge, such as a knee elevator, under your knees for optimal comfort.

If you use a cervical support neck pillow, such as the cervical traction neck pillow, you can allow your head and neck to be in the correct position where there is least stress placed on your cervical spine.

This position of sleeping on your back with a cervical support pillow for the neck and positioning wedge for your lower back is the least stressful for your body. Keep in mind that you may start in this position, but for most people they move around during the night time.

Sleeping on Your Side
This is a popular position for sleeping for many people. There is a natural tendency to sleep on ones side after starting out on your back.

When sleeping on your side make sure your pillow has enough support in it to keep your shoulders relaxed at. If your pillow is too low, your head will be tilting down, and if it is too high your head will be stretched uncomfortably –both of which can be very uncomfortable. That is why having a cervical support pillow that is properly sized is a good idea. The Linear Gravity Neck Pillow comes in 3 sizes- small, med and large to accomodate different sizes and frams.

To make this side sleeping position even more comfortable and least stress on your body, place a pillow in between the knees that keeps your legs hip width apart. This will properly support your lower back area.

Sleeping on Your Stomach

By far, the worst sleeping position is on your stomach. Not only does it place extra stress on your cervical spine and upper back area, but it also places stress on your stomach muscles.

Sleeping on stomach means your head and neck are going to be turned to one side (so that you can breathe) for a prolonged period of time, which can create stiffness by the morning. It puts strain on the cervical paraspinals and levator scapulae muscles.

Most people start sleeping in one way at the beginning of the night and shift to another position in the middle of the night. The best position for sleeping is the position that you are most comfortable in.

So if you are one that snores and sleeping on your back increases that, your significant other will most likely suggest that you sleep on your side. Also, if you do sleep on your stomach and are trying to prevent that, sleep with a pillow to your side that will stop you from rolling onto your stomach.

Remember, sleep is when your body heals and regenerates- find a position that is most comfortable for you to get the best sleep possible at night.

Author: Nav Gill BSc. D.C.

Finding The Best Sleeping Position

noreply@blogger.com (global) — Thu, 17 Jun 2010 06:17:00 +0000

When individuals are having trouble with sleeping or waking up with pain, they typically look to their mattress or pillow as the culprit.

However, sleeping in the wrong position can have many negative health effects and can cause unnecessary strain on your spine, muscles, nerves and joints. Your sleeping position should complement the natural curve in your spine. While every person has a different sleeping arrangement that works well for them, trying a different approach might yield a better morning.

For example, sleeping on ones stomach is perhaps the worst position. Doing so causing the neck to twist from one side to the other and also causes heavy strain at the base of your spine.

While sleeping directly on your back may relieve such strain, it can (depending on your mattress) force the spine into an unnaturally straight position. The spine is meant to bend and curve slightly. For those who are insistent on sleeping on their backs, placing a pillow underneath the knees is a good solution to relieve pressure on your lower back.

For the best sleeping position, try lying on your side with your knees bent in the fetal position. Tuck a pillow between your legs and this will prevent stress and strain on your back and joints. A memory foam mattress or pillow will also help reduce the strain on your back and help align your spine properly during your sleep.

While there is no perfect sleeping position for everyone, trying a new position may help alleviate some of your pain or restlessness in the morning. Talk to your doctor or licensed chiropractor for suggested sleep positions.

Since we spend so much of our time asleep, it is important to attempt to make it the best, restful experience possible. While breaking the bad habit of negative sleeping positions may be difficult, it is worth it to at least explore the difference a new pattern will make whether it be your position or changing the time you fall asleep and wake up.

Author: Andy Johnston