Jorge's Top 10 Tips to Get Fit Fast

Jorge's Top 10 Tips to Get Fit Fast

By Jorge Cruise, Chief Diet and Fitness Expert
Saturday, September 27, 2008

Want to get fit fast? It's possible... you just need a little effort and a lot of heart. So if you're serious about a workout routine that will get you looking and feeling your best in no time at all, read on for the top 10 tips voted most useful by LifeScript readers...1. Start Strength Training
While most women think that strength training will make them bulk up, it's actually the secret to burning more calories and losing weight faster. Muscle speeds up your metabolism and burns fat. So the more muscle you have, the more calories you burn, even when you're sitting still. If you lose weight without doing strength-training exercises, you're likely losing muscle along with fat and actually slowing down your metabolism.While muscle is heavier than fat, it is also more compact. So, as you develop muscle you'll notice your clothes aren't as snug, even if the number on the scale hasn't yet budged. Female bodybuilders lift extremely heavy weights to see big gains in muscle size and, in some cases, take steroids to add more bulk. But you don't have to worry about building oversized muscles with a tailored strength routine. Trust me! Your muscles will look firm, sexy and shapely, not bulky.

2. Load Up on Vitamin C
Vitamin C plays an important role in muscle recovery and helps your body produce collagen, a major structural protein found in connective tissue that holds muscles, bones and other tissues together. But that's not the only reason you need vitamin C. During exercise, as your breathing increases to meet the demands of your workout, the chemical interaction between oxygen and your cell membranes, protein and other cellular components creates free radicals. These highly reactive substances are much like small fires that must be extinguished before they burn, or "oxidize," neighboring molecules in other cells, creating muscle soreness and stiffness. Vitamin C blocks free radical damage. Citrus fruits and dark green leafy vegetables are particularly rich in this dietary antioxidant. However, to get enough of this powerhouse nutrient, I recommend taking a vitamin C supplement every day – ideally, 1,000 milligrams.3. Stay Fit at Any Age
Think you're too old to start exercising? Actually, fitness is very important as you age to slow age-related decline in strength and motor skills. Ignoring it leaves you vulnerable and at risk of injury. Strength is a crucial component to quality of life. Without it, the most basic tasks become difficult or even impossible.

To combat muscle atrophy at any age your fitness routine should combine weight-training and aerobic exercise. The benefits of strength training include increased walking speed, decreased frequency of falls and the ability to easily rise from a chair, climb stairs, and carry out simple household tasks. It doesn't matter how old you are, it's never too late to rebuild muscle strength!

4. Exercise Equipment Essentials
You don't need fancy equipment to whip your body into the best shape of your life. You can begin many workouts, such as my 12-Second SequenceTM program, with just a Swiss ball, a mat and a set of dumbbells. Check out the Swiss Ball Squat. But even if you don't have these items, you can still start exercising today! All you need is a chair (instead of a Swiss ball) and a towel (instead of a mat). And you create all the resistance you need with your own body weight. But if you really want a challenge, grab a couple of soup cans or bottles of water – they make great dumbbells. Now that's a resourceful workout. Whether you're traveling or in your office at work, you can break a sweat and pump some iron… or at least some aluminum.

5. Lose Belly Fat with Resistance Training
Resistance training is all about getting toned, burning fat and boosting your metabolism. In fact, evidence supports the value of adding resistance training to your fitness regimen – especially where belly fat is concerned. (See related article: Are Hormones to Blame for Your Flabby Abs?)

Researchers in Korea found that combining aerobic training with resistance training decreased fat – particularly belly fat – better than aerobic exercise alone. The researchers divided a group of 30 obese women aged 40-45 into three groups: an aerobic-only (cardio) group; a combined-exercise (cardio plus resistance training) group; and a control (no exercise) group. At the end of 24 weeks, the control group increased their body fat percentage. The aerobic-only group lost body fat but did not increase their lean body mass. The combined-exercise group significantly increased their lean body mass, decreased their body fat percentage and lost two and a half times as much belly fat as the aerobic-only group. Talk about a good reason to pick up those dumbbells!

6. Make Those Reps Count
Picking the appropriate weight for a strength-training exercise can be an intimidating task, but it's also an important one. If you choose a dumbbell or barbell that's too light, you'll have to do a lot of repetitions to effectively work your muscles. If you pick one that's too heavy, you might strain a muscle or tendon or sprain a ligament. But pick just the right weight, and you'll be able to fatigue your muscle with fewer reps.

So how can you know which weight is right for which exercise? Here's the test: If your goal is to build muscular endurance, you should be doing 10-12 repetitions of an exercise. If you can lift the weight for more than 10-12 reps, it's not heavy enough. And if you can't complete 10 reps, then guess what? The weight is too heavy! It's a very simple formula, but one that will maximize the effect of every single rep.

7. Blast Belly Fat… But Not With Crunches
People often ask why they should bother toning arm and leg muscles when their trouble area is really the belly. After all, if you want a better belly, you should only target your abdominal muscles, right? Wrong! A half hour of crunches every day isn't going to do anything for the layer of fat that's hiding those ab muscles. You can't burn fat in just one area – weight loss affects your entire body. If you want a flat belly, cardio will help burn excess stored fat, and a comprehensive weight-lifting program will create lean, metabolism-boosting muscle all over your body. This is how you'll see true results. Only when you strengthen your entire body will you boost your metabolism enough to burn off the layer of fat that is hiding your beautiful abdominal muscles. (See related article: Whittle Your Waist)

8. Feel the Burn
If you want to build new lean muscle tissue, you have to completely fatigue your muscles. Proper form is essential to maximizing the benefits of strength training as well as preventing injury. But how do you know if you're fatiguing your muscles?

When lifting weights, you should feel a significant burn when you finish each set. If you aren't feeling that burn, your form or intensity may not be ideal. Maintaining proper form will ensure you feel the stress of each move on the specific muscle you're working. Don't let surrounding muscles support your movements. For example, when doing a biceps curl you should feel the full weight of the dumbbell or cable on your biceps, not your back or shoulders. Bad form not only cheats you of an effective workout, but also puts you at risk for debilitating injuries.

9. Shrink Your Body, Slim Your Thighs
Shrinking stubborn thigh fat isn't as impossible as it may seem. An exciting University of Maryland study published in the American Journal of Clinical Nutrition showed that women who followed an exercise program and a healthy diet for six months lost 15 pounds and shrunk their thigh circumferences by 4% – the same amount as the rest of their bodies. So, if you think you lose weight everywhere else first – and in your thighs last – you're wrong. And thankfully so! Just make sure you're focusing not only on calorie restriction, but also on creating the lean muscle your body needs to boost your metabolism. Fifteen pounds may not sound like much for six months worth of work, but it's important to note that these women were not extremely overweight to start with. The less weight you have to lose, the harder it is – but these women proved it is possible!

10. An Anatomy Lesson for Lean Legs
Your legs house some of the largest and most powerful muscle groups in your body. And the bigger the muscle, the more calories you burn when you exercise it. Your quadriceps are comprised of four muscles that run along the top of your leg from your hip to your knee. These muscles help you lift your upper leg at the hip, and they also help you straighten your entire leg at the knee. Along the back of your thighs are the three muscles that make up the hamstrings. These help you bend your leg at the knee. In your buttocks, there's the gluteus maximus, which works with your hamstrings to lift your leg back behind your torso. Why do you need to know all this? Because every time you lift, bend or otherwise move your legs, you're toning these muscles. Exercising these muscle groups will help smooth out your thighs, lift your butt cheeks, provide separation between your thighs and butt, and reduce the appearance of cellulite.

Eat Less to Live Longer

Eat Less to Live Longer
By Dr. Maoshing Ni, LifeScript Natural Health Specialist

Sunday, September 28, 2008
Need another reason other than weight loss to eat less? In my extensive research on the diets of centenarians, I found something that almost all of them had in common: they tended to eat less. Because many of the centenarians involved in my studies lived on a modest budget, they ate less than average and even fasted during especially lean times. For the most part, these centenarians follow the “three-quarters rule,” which means they stop eating when they felt three-quarters full. Many studies have shown that a reduction in caloric intake increases life expectancy in animals, so it follows that the same would be true for humans. Take a hint from the centenarians, and listen when your stomach tells you have eaten to the three-quarters mark.
Live long, strong and happy,Dr. Mao

Is Peanut Butter Bad For You?

Is Peanut Butter Bad For You?
JORGE’S DAILY FIT TIP

By Jorge Cruise, Chief Diet and Fitness Expert
Monday, September 29, 2008
It’s America’s most iconic, creamiest, dreamiest snack around. But beware; not all peanut butter is good for you. Most of what you’ll find at your grocery store is loaded with sugar, sodium and hydrogenated oils. Swap regular processed peanut butter for the natural variety with the oil floating on top. It’s a good move because the natural variety doesn’t contain artery-clogging trans fats that the processed types do. Even better, spread on the almond butter instead! Most nuts are good for you, but study after study shows that almonds are rich in omega oils and may help fight heart disease and cancer. And since research shows that peanuts are not as nutritious as once thought, you’ll be doing your body a favor by making a healthier swap. Peanuts are said to be carcinogenic (cancer causing) and contaminated with pesticides. Fungus can also be found growing in the shells, and they have fewer essential omega oils than almonds.

Think Balance

Think Balance
FREE DAILY DIET TIP

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Thursday, August 7, 2008
Is it true that you need to balance the carbs you eat with some protein and fat? Absolutely! Pairing protein and fat with carbs makes a lot of sense, whether you’re watching your blood sugar or trying to combat post-meal fatigue. Each carbohydrate food produces its own unique blood sugar reaction in the body (known as its glycemic index) when eaten alone. Many carbohydrates will cause blood sugars to spike and then crash, leaving you tired after your meal. Watermelon is a great example of a food that will cause such a reaction due to its high sugar content. But what if you paired that watermelon with a turkey burger and black beans? The protein and fat in the burger and beans helps balance out the watermelon’s effect on your blood sugar, bringing the glycemic index of the whole meal down to an acceptable level. As a basic rule of thumb, you should always try to balance out your high-carb meals with some amount of protein and/or fat. This will help you sustain your energy all day long without allowing a blood sugar low. That means eating peanut butter with your bananas, cream cheese on your bagels, beans with your rice, cheese with your crackers, meat sauce with your pasta, and the countless other ways you can pair up your foods for balanced meals

How to Avoid E. Coli

How to Avoid E. Coli
FREE DAILY DIET TIP
By Carly Young, Special to LifeScript

Friday, August 1, 2008
Juice, fresh produce and lean ground beef are good for you... unless they’re contaminated with E. coli. Escherichia coli are a broad group of bacteria that live in your intestines and help keep you healthy. But a few strains can cause food-borne illness. If you experience diarrhea and abdominal cramping after eating something you suspect is contaminated, see your doctor. Although most people can recover completely from an episode of food poisoning within a few days, the better idea is to prevent it from occurring in the first place. Here’s how to enjoy the foods you love without getting sick:
When grilling meat, don’t rely on color alone to tell if it’s done. Meat often browns before it’s completely cooked, so use a thermometer to ensure it’s heated to at least 160 degrees Fahrenheit at the thickest point.
Produce can become contaminated by the fecal matter used in manure. Wash fruits and veggies thoroughly under running water using a scrub brush and vegetable wash before eating whole and before peeling.
Keep raw meat separate from all other foods at all times. Wash cutting boards, knives, counters, and anything else that raw meat has come in contact with in hot, soapy water.
Drink only pasteurized juice and milk.
No matter how clear and bubbly it is, don’t drink water from a lake or a stream. On that note, avoid swallowing pool or ocean water, too.When in doubt about whether or not a food is contaminated, remember – better safe than sorry.

Healthy Habits Start at Home

Healthy Habits Start at Home
JORGE’S DAILY FIT TIP
By Jorge Cruise, LifeScript Fitness Coach

Wednesday, July 30, 2008
If you want to change your eating habits, start at home. A well-stocked kitchen will increase your chances of sticking to a healthy diet. Start with the basics: whole grain pasta, brown rice, dried legumes (lentils and split peas), canned beans, frozen vegetables and olive oil. Then, shop for staple items each week such as fresh fruits and vegetables, lean meats, low-fat dairy and soy products. And don’t forget to plan ahead. Never leave the house without a shopping list. Keep your list current by updating it throughout the week as you run out of various foods. Before you leave for the supermarket, do a quick check to see if you need to buy staples such as beans, oils or vegetables. And make sure to eat a small snack before heading out. Research shows that people buy more unhealthy foods when they shop on an empty stomach.
Your coach,Jorge Cruise
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Exercise: 7 benefits of regular physical activity

Exercise: 7 benefits of regular physical activity

Need motivation to exercise? Here are seven ways exercise can improve your life — starting today!
Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.
The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.
Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.
Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!
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An Egg-cellent Way to Start the Day

An Egg-cellent Way to Start the Day
FREE DAILY DIET TIP

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Sunday, July 27, 2008
If Wheaties are the breakfast of champions, what are eggs? According to a study from the Journal of the American College of Nutrition, eggs are actually the breakfast food champ when it comes to satisfying your appetite and eating less all day long. The study found that adults who added eggs to their breakfast ate 417 fewer calories over the following 36 hours compared to those who ate an egg-less breakfast. One large egg contains approximately 70 calories, five grams of fat and six grams of protein. A single egg also supplies an abundance of vitamins and minerals, especially from the B-vitamin family. This includes 15% of your daily need for riboflavin, 30% for vitamin B12, 15% for folate and 6% for niacin. But what about all the cholesterol found in eggs? One egg supplies about 190 milligrams of cholesterol, which is just over 60% of the suggested daily limit. Just remember, the cholesterol is contained in the yolk, while the egg whites have none. Egg whites are also richest in protein. Simply use more egg whites and fewer egg yolks in your scramble and you’ll lower the cholesterol content of your meal. Just be sure you don’t get rid of all the yolks because although they are high in cholesterol, they are also the source of most of the above-mentioned nutrients.

Let Your Passion Pull You Forward

Let Your Passion Pull You Forward
JORGE’S DAILY FIT TIP

By Jorge Cruise, LifeScript Fitness Coach
Sunday, July 27, 2008
What’s the secret to success? It may very well be a matter of push vs. pull. When you find inspiration that is compelling and fulfilling, it pulls you toward your goal instead of pushing you. When you have to push yourself, you’re constantly searching for the inner strength to keep going. And on the days when you just can’t find the motivation, it’s tough to stick to an exercise regimen and a healthy diet. Pushing yourself makes these tasks seem like a chore, and your ultimate goal seems to get further and further away. However, when you allow your goals – a healthy, beautiful body and a longer, better-quality life – to pull you toward the finish line, you accomplish these daily milestones with ease. You’re inspired – not forced – to stick to your diet and work out. Find your passion, and I guarantee you’ll cross the fitness finish line!

Low-Glycemic Diets Spur Weight Loss

Low-Glycemic Diets Spur Weight Loss
FREE DAILY DIET TIP

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Saturday, July 26, 2008
According to a Journal of the American Medical Association study, diabetics aren’t the only ones who can benefit from following a low-glycemic diet. Low-glycemic diets were originally designed to help diabetics keep their blood sugar levels under control, thus helping them to control their disease. The glycemic index is a measure of how high a certain food will make your blood sugar levels rise, which is also directly correlated to how fast it will fall. Foods high on the glycemic index, such as cake and white bread, cause blood sugars to spike and then suddenly drop, leaving you feeling fatigued, listless and void of energy. But some studies also show that following a low-glycemic diet can not only help you keep your energy levels steady, it can also help you lose 10% of your body weight. This means that a 150-pound person could drop 15 pounds by following a low-glycemic diet. On top of this amazing benefit, participants also experienced lower triglyceride levels, blood pressure and insulin resistance after following the plan. With all these benefits, can you think of a reason not to try a low-glycemic diet?

5 Minutes to a Successful Day

5 Minutes to a Successful Day
JORGE’S DAILY FIT TIP

By Jorge Cruise, LifeScript Fitness Coach
Saturday, July 26, 2008
There are 1,440 minutes in a 24-hour period, but it only takes five to ensure your success for the entire day. In this short amount of time you can write a daily to-do list that schedules your weight-loss goals into your calendar. Each night, pencil in your morning exercise session, write down what you plan to eat and make note of any other goal-oriented plans you have for the day. If you wear special exercise clothing, lay out the next day’s clothes near the bed so you don’t have to scramble to find them in the morning. Make your lunch, and check to make sure you have the food you need for a healthy dinner. The whole process can take as little as five minutes, especially once you get into a routine of doing this each evening. Writing down your goals serves as an incentive and a well-laid plan to make them a reality.
Your coach,Jorge Cruise

You Need Some R&R

You Need Some R&R

By Jorge Cruise, LifeScript Fitness Coach
Friday, July 25, 2008

One of the most crucial aspects of a well-designed fitness plan is rest. Not only does it help your muscles recover from your workout, relaxation also gives your mind a much-needed break. When you relax, you turn on your parasympathetic nervous system (PNS). This nervous system is the opposite of the sympathetic nervous system (SNS), which governs your actions during the typical week. All too often we spend most of the work week in a state of agitation, with our fight-or-flight response – a function of the SNS – in full-on battle mode. You must turn off your SNS and turn on your PNS from time to time. If you don’t, you’re headed for burnout. You’ll feel irritable and fatigued. And when you’re tired, you won’t want to exercise. So in a whacky way, allowing yourself periods of rest will actually help you stick to your workouts. You may feel guilty relaxing at first, but when such thoughts pop into your head, just use the oops technique you learned earlier. Say “oops” out loud, and then return to lounging in your hammock.
Your coach,Jorge Cruise

Malnutrition and seniors: When a relative doesn't eat enough

Malnutrition and seniors: When a relative doesn't eat enough

Malnutrition is a serious problem among older adults. Discover the warning signs of nutrition problems and what steps to take to avoid poor nutrition in seniors.

Good nutrition is critical to senior health, but many older adults don't eat right. Older people are more likely to have inadequate nutrition than younger adults are — and are more susceptible to numerous health problems related to an inadequate diet.

Many older adults in long term care facilities have poor nutrition. While seniors cared for at home or living independently generally fare better, patterns leading to inadequate nutrition — also called malnutrition — often begin at home. Knowing the causes and danger signs of nutrition problems, as well as taking steps to ensure a diet rich in protein and other necessary nutrients, is critical in maintaining senior health and strength.
Problems caused by malnutrition
Over time, malnutrition in older adults can lead to fatigue and increase the risk of digestive, lung and heart problems. Malnourished seniors are at increased risk of death. Malnutrition weakens the immune system, increasing the risk of pneumonia and other serious infections. It can worsen existing health conditions and mental confusion. Over time, poor nutrition can lead to a low red blood cell count (anemia) and muscle weakness leading to falls and fractures. Poor nutrition can also cause blood clots, bed sores, and depression and other senior health problems.
Good nutrition is especially important for the very ill or seniors who have dementia. These older adults are more likely to be admitted to a hospital or long term care facility — and are vulnerable to post-surgical complications and other problems linked to poor nutrition.
Healthy, independent seniors need good nutrition too — often, nutrition problems develop gradually. Identifying dietary problems as early as possible and taking steps to eat well can make a big difference later.
Malnutrition in seniors: A web of factors

At first glance, the causes of malnutrition seem straightforward: too little food, a diet lacking in nutrients or absorption, eating or digestion problems related to getting older. But the causes of malnutrition are often more complex.
For instance, older single adults, even those who are energetic and self-sufficient, often don't cook for themselves. Their typical dinner may be nothing more than a handful of popcorn or a cup of tea. Carried on for a long time, a nutrient-poor diet accelerates the loss of muscle mass and strength that normally comes with aging. Shopping and preparing food become more difficult, which reinforces the tendency to subsist on easy but empty fare — such as toast, cold cereal or saltine crackers. Eventually, the chronic lack of nourishment leads to increased frailty, dependence and illness, which in turn can trigger depression — itself a major drain on appetite.
When does malnutrition begin?

Often, the cause of malnutrition isn't a single event, but a cascade of difficulties that can include physical, social and psychological issues.
Physical causes of malnutritionOlder adults often have health issues that can lead to decreased appetite or trouble eating. These include:
Chronic illness. Older adults may have debilitating, long-term conditions that affect their ability to shop, prepare meals or feed themselves. What's more, both short- and long-term ailments often suppress the appetite — even as they increase the body's need for nutrients. Dementia, stroke and other illnesses that affect mental functioning also have a profound influence on appetite and on the capacity to prepare and eat healthy meals. Caregivers also are often at risk, neglecting themselves while they tend to an ailing loved one.

Trouble chewing and swallowing. Dental problems, including gum disease, cavities and poorly fitting dentures, can affect the taste of food and make chewing nearly impossible. When people with chewing problems do eat nutritious foods, they may have trouble digesting them. A dry mouth — a side effect of many drugs — and diseases such as Parkinson's that affect the nervous system can interfere with swallowing.
A recent hospitalization or nursing home stay. Illness or surgery can take a tremendous toll on the health of seniors, often resulting in loss of appetite, weakness, weight loss and debilitation.
Trouble absorbing nutrients (malabsorption). Some of the physiological changes that occur with aging affect the way the body absorbs and uses nutrients. In many older adults, the production of certain digestive enzymes and acids diminishes, interfering with protein breakdown and with the absorption of vitamin B-12, folate, and possibly calcium and iron. Lack of vitamin B-12 can have a devastating effect on the nervous system, leading to an unsteady gait, muscle weakness, slurred speech and psychosis — signs and symptoms similar to those of such age-related diseases as Parkinson's and Alzheimer's. Other illnesses — cancers of the gastrointestinal tract, inflammatory bowel disease and even diarrhea — can interfere with absorption.
Medications. Many drugs commonly prescribed for older adults can contribute to malnutrition by suppressing appetite, altering the way food tastes, causing nausea and vomiting, or interfering with absorption. Offending drugs include some antidepressants, certain blood pressure and osteoporosis medications, and even common over the counter medications such as aspirin. The problem is often compounded because many older people take several medications, all of which may affect the ability to eat and digest nourishing foods.
Diminished taste and smell. For most people, food is as much about comfort and enjoyment as it is about survival, and this may be especially true as people age. Yet taste and smell often diminish later in life, robbing food of much of its flavor. Although some sensory loss seems to be a normal part of aging, certain medications such as antibiotics decrease the sense of taste and smell, as do some health conditions such as Alzheimer's disease.
Frailty. Major loss of muscle and fat itself can cause loss of appetite due to changes in body chemistry, especially in seniors who have a serious illness. Frailty is a common problem among older adults. Medical experts are researching how it affects nutrition and other factors, and the best ways to treat malnutrition related to frailty. Frailty doesn't always mean weight loss — some seniors who are overweight are malnourished.
Social and psychological causesSometimes social factors and other factors are linked to malnutrition. These include:
Limited income. Some seniors with limited incomes go hungry, especially if they're taking expensive medications. Some older adults to have to choose between drugs and groceries when Social Security checks are stretched thin.
Depression. Although frequently unrecognized and untreated in older adults, depression affects as many as 6 million Americans over 65. As with other aspects of aging, the reasons for depression are complicated and interrelated: grief, loneliness, isolation, failing health, retirement, lack of mobility, concurrent illnesses such as Parkinson's disease, cancer or diabetes, medications, and malnutrition itself, which makes depression worse.
Alcoholism. It's not clear how many older adults have alcohol-related problems, but the number is far larger than suspected even a decade ago. Affecting both men and women, alcoholism is a leading contributor to malnutrition — it decreases appetite, destroys vital nutrients and frequently serves as a substitute for meals.
Reduced social contact. One of the biggest contributors to malnutrition is a solitary life — and the loneliness and depression that can go along with it. Social contact has a positive effect on eating well and increases morale and well-being, factors that contribute to lack of appetite.
Restricted diets. Seniors are more likely than any other group to have dietary restrictions, including limits on salt, fat, protein and sugars. Although such diets play a central role in managing many medical conditions, they can be so bland and unappealing that older adults simply stop eating. For that reason, some nutrition experts recommend rethinking a restrictive diet if it might interfere with an older adult getting adequate nutrition.
What to look for
The signs of malnutrition in older adults are often hidden, especially in people who don't seem at risk. To help uncover problems before they become more serious:
Ask an older loved one about eating habits, but don't rely on self-reports alone. Try to spend time with them during normal meals at home, not just in restaurants or on special occasions. If you have an older friend or family member in a hospital or long term care facility, make a point of visiting during mealtimes. When you're concerned about weight loss, request a calorie count from the hospital or nursing home dietitian. If the older person lives alone, make sure you know who is buying food.
Look for physical problems such as poor wound healing, easy bruising and dental difficulties. Keep track of weight loss. But keep in mind, not all seniors with nutrition problems are thin — in some cases, malnutrition occurs in seniors who are overweight.
Know what drugs an older loved one takes, and how they affect appetite and digestion. Many commonly prescribed medications can reduce hunger and prevent nutrient absorption. Make sure an older senior takes medications as directed. A good way to do this is to put all the medications out on a table — including nonprescription medications — and go over the directions.
Ask an older loved one's doctor to check certain protein levels (serum albumin, prealbumin or retinol binding protein levels). These tests can often help identify chronic malnutrition.
What you can do
Malnutrition is a complex problem, but even small changes make a big difference in an older person's health and well-being:
Enrich diets. To boost nutrition, encourage seniors to spread peanut or other nut butters on toast and crackers, on fresh fruits such as apples and bananas, and on raw vegetables. Other suggestions include sprinkling nuts or wheat germ on yogurt, fruit and cereal; adding extra egg whites to scrambled eggs and omelets; and melting cheese on sandwiches, vegetables, soups, rice and noodles.
Restore life to bland food. Try to make special diets more appealing by using lemon juice, herbs and spices and by varying the texture, color and temperature of foods. If loss of taste and smell is a problem, experiment with strong seasonings and flavors. Careful chewing can sometimes increase enjoyment because more flavor molecules come into contact with taste receptors. A dietitian can also suggest ways to perk up dull meals.
Plan between-meal snacks. This can be particularly helpful for people who get full quickly. A piece of fruit or cheese, a spoonful of peanut butter, even a milkshake for people who aren't lactose intolerant can add nutrients and calories.
Use nutritional supplements. Undernourished seniors are especially likely to be deficient in protein, vitamins B-6 and B-12, folate, niacin, vitamin D, calcium and zinc. Supplements are important because they can help supply missing nutrients, but they can't provide protein or needed calories and shouldn't become a substitute for meals. Older adults should talk with a doctor before taking a supplement.
Consider outside help. If an older adult is very frail, consider hiring a home health aide to help prepare meals or look into Meals On Wheels and other community services, including home visits from registered dietitians. Local churches and civic groups often have volunteers willing to shop and cook for seniors who live alone. Your department of health or community hospital can usually provide information on programs in your area.
Engage doctors. Talk to doctors about changing medications that affect appetite and nutritional status and about screening for nutrition problems during routine office visits. Be sure to inform doctors if you notice that an older loved one is losing weight. If you suspect depression, be sure to tell doctors about your concerns. Consult a dentist about oral pain or chewing problems
Make meals social events. This may be the most important step in curbing malnutrition; older people clearly do better when they have company. Drop by during mealtime or invite seniors to your house. Or try eating out on a regular basis, which can boost spirits along with appetite. Take advantage of discount meals at earlier hours, and ask for small portions of food. If you can't share meals with the older adults in your life, encourage them to join programs where they can eat with others or arrange for them to have meals with friends.
Encourage regular exercise. Many seniors, even those with serious health problems, can benefit from daily exercise — it stimulates appetite, helps depression, and strengthens bones and muscles. Resistance exercise — such as weightlifting — can be especially beneficial in increasing lean muscle mass and appetite. Exercising with others also provides motivation and social interaction.
Treating nutrition problems: Critical to senior health
Aging-related changes, health conditions and medical treatments can affect appetite, chewing, swallowing and digestion — and can cause other problems that make eating well a challenge for older adults. Overcoming these problems can be difficult. But identifying and treating nutrition problems as soon as possible is critical to senior health, longevity, independence and well-being. Take steps to ensure adequate nutrition in an older loved one, Look for signs of poor nutrition and discuss any concerns with doctors and other care providers.
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You Can't Starve Yourself Skinny

You Can't Starve Yourself Skinny
FREE DAILY DIET TIP

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Monday, September 22, 2008
Not eating enough during the day in order to reduce calorie intake and lose weight can backfire in the evening hours when the comforts of home call. Do you raid the fridge in the middle of the night? It may not be your love of ice cream that’s to blame. In fact, you’re lucky if you last all the way until the evening before hunger strikes. Going hungry isn’t the key to permanent weight loss, and you simply can’t starve yourself skinny. When you go hungry, your body enters into “starvation mode” and conserves energy, which means you’re not burning any extra calories. In fact, eating too few calories can reduce your daily energy output by 30%, which is easily 500 calories you’re not burning off. Doesn’t quite balance out, does it? Instead of sabotaging your weight-loss efforts by skimping on breakfast and lunch, eat a hearty breakfast (oatmeal is always a winner) and a substantial lunch (turkey sandwich, veggie sticks, fruit, and yogurt). When dinner time rolls around, break out the low-cal salad and fruit for dessert; then brush your teeth before you can change your mind about eating those leftover brownies.

Plan Meals in Advance

Plan Meals in Advance
JORGE’S DAILY FIT TIP

By Jorge Cruise, Chief Diet and Fitness Expert
Monday, September 22, 2008
Most of us are caught in the rat race Monday through Friday and are easily seduced by the convenience of fatty foods at quick-dine restaurants. My secret to eating nutritiously during the busy work week? Prepare meals ahead of time! Do as much food preparation as you can on the weekends – such as chopping vegetables, roasting a few chicken breasts or making a large batch of rice – and then refrigerate or freeze these foods for later use. And don’t waste time running back and forth to the fridge. It’s quicker to prep for a week’s worth of meals when all the ingredients are in full view instead of taking food to and from the fridge several times. You’ll find the time you spend planning, chopping and cooking on Sunday will save you valuable minutes during a stressful, time-pinched work week.
Your coach,Jorge Cruise

Eat a Rainbow of Flavors

Eat a Rainbow of Flavors
By Dr. Maoshing Ni, LifeScript Natural Health Specialist

Sunday, September 21, 2008
Sure, it is easy to eat the same foods all the time, but it’s time to try something new. Variety is not just the “spice of life”; it is also an important way to keep your internal organs healthy. Eating the exact same foods – even if they are natural fruits, vegetables and grains – seven days a week is not healthy for you. It sets our bodies up for imbalances that can lead to disease. Don’t turn your digestive system into a septic breeding ground. Mix things up! According to the Chinese medical tradition, there are five elemental energies that make up our universe, as well as our bodies. These energies are wood, fire, earth, metal, and water. Each of these energies has a corresponding color. For instance, wood corresponds to green; fire to red; earth to yellow and orange; metal to white; and water to black, blue, and purple. A balanced diet consists of eating foods of every color, every day.
Live long, strong and happy,Dr. Mao

Take Small Steps Toward Great Health

Take Small Steps Toward Great Health
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert

Sunday, September 21, 2008
Don’t be so hard on yourself as you take steps toward living a healthier life. Focus on the positive changes you’ve made in your life, from new, healthier foods to a new way of thinking about exercise. You’ve committed yourself to living a longer, better life. Imagine this transformation as you would a baby who learns to walk after learning to crawl. Take baby steps toward your health and fitness goals, and don’t set unreasonable goals. As someone who has already taken positive steps toward good nutrition and fitness, you have already scaled the largest obstacle. Know that in time you’ll be sprinting, but commend yourself for the remarkable progress you’ve made so far. Now that you have the tools to walk, experience life from a new perspective and continue to set new goals. Before long you’ll be enjoying an incredible new way of life and continuing forward with more confidence, more energy and a whole new outlook for the future.
Your coach,Jorge Cruise

Fats Help Keep Your Salad Healthy

Fats Help Keep Your Salad Healthy
FREE DAILY DIET TIP
By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer

Thursday, July 10, 2008
Think you have to ban fatty salad dressings forever? Many dieters think losing weight means you have to cut corners (which is true) by cutting out fatty foods like salad dressing (which is not true). While it’s a fact that when you leave off fatty salad dressings you may be reducing the total number of calories in your meal, you’re also reducing the total number of carotenoids you absorb from the phytochemical-rich assortment of veggies in your salad. Carotenoids are a class of pigments found in vegetables. They make carrots orange, green peppers green and tomatoes red, and they also act as powerful antioxidants. These healthy compounds, however, are fat-soluble, meaning they need to be digested in the presence of fats in order to cross the intestinal wall and be absorbed into the body. That means that if you’re not eating some amount of fat with your salads, whether from the dressing, shredded cheeses, avocado, or other source, you won’t be able to benefit from the all the fat-soluble nutrients, carotenoids and antioxidants found in the vegetables. How much fat do you need then? Research shows that you need to eat at least six grams of fat along with your meal in order to absorb these healthy, fat-soluble compounds. Check the label of your favorite salad dressings and opt for one that has a healthy amount of unsaturated fats, such as an olive-oil based dressing. Or just add a quarter of an avocado to your salad for seven grams of fat, six of which are heart-healthy unsaturated fats.

The Dumbbell Dead Lift

The Dumbbell Dead Lift
JORGE’S DAILY FIT TIP

By Jorge Cruise, Chief Diet and Fitness Expert
Thursday, September 18, 2008
Is your workout flatlining? Then you’re in need of exercise resuscitation! I have just the move to help revitalize your fitness plan: the dumbbell dead lift. While this move may not sound like it’s pulsing with force, it’s actually a tricky lower back exercise that also works your hamstrings, glutes and calves. It’s called a “dead lift” because your legs, arms and chest stay stiff, while your hips maneuver your body. Make sure to keep your upper body firm and strong throughout the move, and stick your buttocks out in the starting position to maintain balance. Give this move a try today!
Step 1: Grasping a dumbbell in each hand, stand with your feet about 6 to 8 inches apart. Bend forward from the hips as if you were about to tie your shoes. Lift your chin and chest, creating a slight arch in your back.
Step 2: Breathe slowly as you lift your upper body through a count of 10, driving through your heels and using your lower back and hamstrings.
Step 3: Hold for 2 seconds at the maximum tension point (at the top of the movement).
Step 4: Return to the starting position through a count of 10 seconds.
Step 5: Repeat three times without resting.

Stress: Win control over the stress in your life

Stress: Win control over the stress in your life

Your body's stress reaction was meant to protect you. But when it's constantly on alert, your health can pay the price. Take steps to control your stress.

Stress is a normal psychological and physical reaction to the demands of life. But when you're unable to cope well with the stress in your life, your mind and body may pay the price.

Your body is hard-wired by nature to react to stress in a way originally meant to protect you against perceived threats from predators and aggressors. But today's many demands may include managing a huge workload, making ends meet, taking care of aging parents as well as young children, and simply making it through the morning rush hour. You may feel overwhelmed by these daily stressors and wonder if you'll ever get a handle on all of these extra "threats" — you can empower yourself to do so.

Understanding the natural stress response
If your mind and body are constantly on edge because of excessive stress in your life, you may face serious health problems. That's because your body's "fight-or-flight reaction" — its natural alarm system — is constantly on.
When you encounter perceived threats — a large dog barks at you during your morning walk, for instance — your hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol.

Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.
Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes.
This complex natural alarm system also communicates with regions of your brain that control mood, motivation and fear.

When the natural stress response goes haywire
The body's stress-response system is usually self-regulating. It decreases hormone levels and enables your body to return to normal once a perceived threat has passed. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.

But when the stressors of your life are always present, leaving you constantly feeling stressed, tense, nervous or on edge, that fight-or-flight reaction stays turned on. The less control you have over potentially stress-inducing events and the more uncertainty they create, the more likely you are to feel stressed. Even the typical day-to-day demands of living can contribute to your body's stress response.

The long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all your body's processes. This puts you at increased risk of numerous health problems, including:

Heart disease
Sleep problems
Digestive problems
Depression
Obesity
Memory impairment
Worsening of skin conditions, such as eczema

That's why it's so important to learn healthy ways to cope with the stressors in your life.
Why you react to life stressors the way you do
Your reaction to a potentially stressful event is different from anyone else's. How you react to stressors in your life includes such factors as:
Genetics. The genes that control the stress response keep most people on a fairly even keel, only occasionally priming the body for fight or flight. Overactive or underactive stress responses may stem from slight differences in these genes.
Life experiences. Strong stress reactions sometimes can be traced to early environmental factors. People who were exposed to extremely stressful events as children, such as neglect or abuse, tend to be particularly vulnerable to stress as adults.
You may have some friends who seem laid-back about almost everything and others who react strongly at the slightest stress. Most reactions to life stressors fall somewhere between those extremes.
Learning to react to life stressors in a healthy way
Stressful events are a fact of life. And you may not be able to change your current situation.
But you can take steps to manage the impact these events have on you. You can learn to identify what stresses you out, how to take control of some stress-inducing circumstances, and how to take care of yourself physically and emotionally in the face of stressful situations.
Stress management strategies may include:
Exercise
Relaxation techniques
Fostering healthy friendships
Getting plenty of sleep
Professional counseling or psychotherapy
The payoff of managing stress is peace of mind and — perhaps — a longer, healthier life.
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How to avoid heart disease: brush your teeth, say scientists

How to avoid heart disease: brush your teeth, say scientists
by Marlowe Hood Wed Sep 10, 7:16 PM ET

PARIS (AFP) - Here's another reason to brush your teeth: poor dental hygiene boosts the risk of heart attacks and strokes, a pair of studies reported this week.

Heart disease is the number one killer worldwide, claiming upward of 17 million lives every year, according to the World Health Organization.

Smoking, obesity and high cholesterol are the most common culprits, but the new research shows that neglected gums can be added to the list.

"We now recognize that bacterial infections are an independent risk factor for heart diseases," said Howard Jenkins of the University of Bristol in Britain, at a meeting of the Society for General Microbiology in Dublin.

"In other words, it doesn't matter how fit, slim or healthy you are, you're adding to your chances of getting heart disease by having bad teeth," the professor said.
There are up to 700 different bacteria in the human mouth, and failing to scrub one's pearly whites helps those germs to flourish.

Most are benign, and some are essential to good health. But a few can trigger a biological cascade leading to diseases of the arteries linked to heart attacks and stroke, according to the new research.

"The mouth is probably the dirtiest place in the human body," Steve Kerrigan of the Royal College of Surgeons in Dublin said.
"If you have an open blood vessel from bleeding gums, bacteria will gain entry to your bloodstream."

Once inside the blood, certain bacteria stick onto cells called platelets, causing them to clot inside the vessel and thus decreasing blood flow to the heart.
"We mimicked the pressure inside the blood vessels and in the heart, and demonstrated that bacteria use different mechanisms to cause platelets to clump together, allowing them to completely encase the bacteria," he said.

This not only created conditions that can provoke heart attacks and strokes, it also shielded the bacteria from both, immune system cells and antibiotics.
"These findings suggest why antibiotics do not always work in the treatment of infectious heart disease," Jenkins said.

In separate research, a team led by Greg Seymour of the University of Otago Dunedin in New Zealand showed how other bacteria from the mouth can provoke atherosclerosis, a disease that causes hardening of the arteries.

All organisms -- including humans and bacteria -- produce "stress proteins," molecules produced by conditions such as inflammation, toxins, starvation, or oxygen deprivation.
One function of stress proteins is to guide other proteins across cell membranes.
But they can also can latch onto foreign objects, called antigens, and deliver then to immune cells, provoking an immune reactions in the body.

Normally, the body does not attack its own stress proteins.
But bacterial stress proteins -- which are similar -- do trigger a response, and once that has happened the immune system can no longer differentiate between the two, said Seymour.
"White blood cells can build up in the tissue of arteries, causing atherosclerosis," he explained in a phone interview.

Humans Have Astonishing Memories

Humans Have Astonishing Memories, Study Finds

Clara MoskowitzLiveScience Staff WriterLiveScience.com Tue Sep 9, 12:02 AM ET
If human memory were truly digital, it would have just received an upgrade from something like the capacity of a floppy disk to that of a flash drive. A new study found the brain can remember a lot more than previously believed.

In a recent experiment, people who viewed pictures of thousands of objects over five hours were able to remember astonishing details afterward about most of the objects.
Though previous studies have never measured such astounding feats of memory, it may be simply because no one really tried.

"People had never tested whether people could remember this much detail about this many objects," said researcher Timothy Brady, a cognitive neuroscientist at MIT. "Nobody actually pushed it this far."

When they did push the human brain to its limits, the scientists found that under the right circumstances, it can store minute visual details far beyond what had been imagined.
Those circumstances include looking at images of objects that are familiar, such as remote controls, dollar bills and loaves of bread, as opposed to abstract artworks.

Another factor that seemed to help was motivation to do well: The participant who scored highest won a small prize of money (the researchers refused to say exactly how much).
"You have to try," said MIT co-author Talia Konkle. "You have to want to do it."

The study, funded by the National Science Foundation, National Institutes of Health, a National Defense Science and Engineering Graduate Fellowship, and a National Research Service Award, was detailed in the Sept. 8 issue of the journal Proceedings of the National Academy of Sciences.
In the experiment, 14 people ranging from age 18 to 40 viewed nearly 3,000 images, one at a time, for three seconds each. Afterwards, they were shown pairs of images and asked to select the exact image they had seen earlier.

The test pairs fell into three categories: two completely different objects, an object and a different example of the same type of object (such as two different remote controls), and an object along with a slightly altered version of the same object (such as a cup full and another cup half-full).Stunningly, participants on average chose the correct image 92 percent, 88 percent and 87 percent of the time, in each of the three pairing categories respectively. Though 14 subjects may not sound like a huge sample, the fact that they each recalled the objects with very similar rates of success suggests the results are not a fluke.

"To give just one example, this means that after having seen thousands of objects, subjects didn't just remember which cabinet they had seen, but also that the cabinet door was slightly open," Brady said.

Even the researchers didn't expect quite such high recall rates.
"We had the intuition that it might be possible, but we were surprised by the magnitude of the effect," said study leader Aude Oliva, also of MIT. "These numbers, higher than 85 and 90 percent, impressed us and also impressed a lot of people who heard about the work."
So now that we know the brain's memory is so fantastic, are we all out of excuses for forgetting friends' birthdays?
Luckily not, Brady said.
"To some extent it's about attention, actively encoding specific details into memory," he told LiveScience. "If we tried really hard we actually could remember when someone's birthday was: if you say to yourself, 'The birthday is on this day and that relates to these other things that I remember.'"

Basically, he said, we can remember most things we put our minds to, if we invest enough attention and effort into trying to store them in the first place.