Breathe From Your Belly

Breathe From Your Belly

JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 31, 2008

It’s a crucial part of living but so simple a mechanism that it’s often ignored. Breathing gives our body the oxygen it needs. But there are also some fantastic psychological benefits to breathing. Without enough oxygen, you become lethargic, tired and depressed. However, taking full, deep breaths can heighten your energy and focus. When you increase your oxygen levels, you not only increase your energy level, but also dramatically improve your mood. Plain and simple, you just feel better! The secret behind effective breathing is learning how to breathe from your belly. You will love how it makes you feel. The key to belly breathing is to use your diaphragm, the dome-shaped muscle located under your lungs. When you breathe in, you will notice that your belly wants to expand. Retract your belly as you exhale and move the used oxygen out of your lungs. Do your belly-breathing exercises several times a day, especially when you feel worn out. Try to sneak in belly breaths whenever possible – during your morning commute, at your desk at work, or while you’re relaxing on the couch.
Your coach,Jorge Cruise

Double Crunch Your Way to a Six-Pack

Double Crunch Your Way to a Six-Pack

By Jorge Cruise, Chief Diet and Fitness Expert

Published October 28, 2008

Not another crunch! If that’s what you’re thinking, let me give you three eye-opening reasons why you should commit to weekly crunches: First off, crunches are easy to do. Second, they target numerous abdominal muscles – including your internal and external obliques and rectus abdominus – all at once. Third, abdominal muscles can actually improve back problems – and posture – by lending greater support to your torso. So what are you waiting for? Let’s crunch:
Step 1: Lie on a mat or towel. Place your hands behind your head. Pull your heels toward your butt as far as you can. Keep your elbows and chin up, abs tight.
Step 2: Using your upper abs, breathe slowly as you crunch up while simultaneously pulling your knees in through a count of 10 seconds.
Step 2: Hold and squeeze at the maximum tension point for 2 seconds.
Step 3: Return to the starting point through a count of 10 seconds, never letting your upper back touch the ground.
Step 4: Repeat three times without resting. (Note: The range of motion on this exercise is very short, so be sure to adjust your speed so that you hit the MTP on the count of 10.)
Your coach,Jorge Cruise

Triglycerides: Why do they matter?

Triglycerides: Why do they matter?

Triglycerides are an important measure of heart health. Here's why triglycerides matter — and what to do if your triglycerides are too high.
If you've been keeping an eye on your blood pressure and cholesterol levels, there's something else you might need to monitor: your triglycerides. Having a high level of triglycerides, a type of fat in your blood, can increase your risk of heart disease. If you didn't even realize you had triglycerides, relax. The same lifestyle choices that promote overall health can help lower your triglycerides, too.

What are triglycerides?

Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, you may have high triglycerides (hypertriglyceridemia).

What's considered normal?
A simple blood test can reveal whether your triglycerides fall into a healthy range.
Normal — Less than 150 milligrams per deciliter (mg/dL) (less than 1.7 mmol/L)
Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
High — 200 to 499 mg/dL (2.3 mmol/L to 5.6 mmol/L)
Very high — 500 mg/dL or above (5.7 mmol/L or above)
Your doctor will usually check for high triglycerides as part of a test called a lipid panel or lipid profile, which also checks your cholesterol levels. You'll have to fast for nine to 12 hours before blood can be drawn for an accurate triglyceride measurement.
MORE ON THIS TOPIC
Cholesterol test: Sorting out the lipids
Cholesterol levels: What numbers should you aim for?

What's the difference between triglycerides and cholesterol?

Triglycerides and cholesterol are separate types of fats (lipids) that circulate in your blood. Triglycerides provide your body with energy, and cholesterol is used to build cells and certain hormones. Because triglycerides and cholesterol can't dissolve in blood, they circulate throughout your body with the help of proteins that transport the lipids, called lipoproteins.
MORE ON THIS TOPIC
High blood cholesterol

Why do high triglycerides matter?

Although it's unclear how, high triglycerides may contribute to hardening of the arteries or thickening of the artery walls (atherosclerosis) — which increases the risk of stroke, heart attack and heart disease.
High triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke as well, including obesity and the metabolic syndrome — a cluster of conditions that includes too much fat around the waist, high blood pressure, high triglycerides, high blood sugar and abnormal cholesterol levels.
Sometimes high triglycerides are a sign of poorly controlled type 2 diabetes, low levels of thyroid hormones (hypothyroidism), liver or kidney disease, or rare genetic conditions that affect how your body converts fat to energy. High triglycerides could also be a side effect of taking medications such as beta blockers, birth control pills, diuretics, steroids or the breast cancer drug tamoxifen.
MORE ON THIS TOPIC
Arteriosclerosis/atherosclerosis
Stroke
Heart attack
Metabolic syndrome
Type 2 diabetes
Hypothyroidism (underactive thyroid)
Beta blockers

What's the best way to lower triglycerides?

Healthy lifestyle choices are key.

Lose excess pounds. If you're overweight, losing the excess pounds can help lower your triglycerides. Motivate yourself by focusing on the benefits of losing weight, such as more energy and improved health.

Cut back on calories. Remember that excess calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.

Avoid sugary and refined foods.

Simple carbohydrates, such as sugar and foods made with white flour, can cause a sudden increase in insulin production. This can increase triglycerides.
Limit the cholesterol in your diet. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. Avoid the most concentrated sources of cholesterol, including meats high in saturated fat, egg yolks and whole milk products.
Choose healthier fats. Trade saturated fat for healthier monounsaturated fat, found in olive, peanut and canola oils. Substitute fish high in omega-3 fatty acids — such as mackerel and salmon — for red meat.

Eliminate trans fat.
Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But don't rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled trans fat-free. Even though those amounts seem small, they can add up quickly if you eat a lot of foods containing small amounts of trans fat. Instead, read the ingredients list. You can tell that a food has trans fat in it if it contains partially hydrogenated oil.

Avoid alcoholic beverages.
is high in calories and sugar and has a particularly potent effect on triglycerides. Even small amounts of alcohol can raise triglyceride levels.

Exercise regularly.
Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can boost "good" cholesterol while lowering "bad" cholesterol and triglycerides. Take a brisk daily walk, swim laps or join an exercise group. If you don't have time to exercise for 30 minutes, try squeezing it in 10 minutes at a time. Take a short walk, climb the stairs at work, or try some sit-ups or push-ups as you watch television.
It's also important to control diabetes and high blood pressure if you have high triglycerides and those conditions.
MORE ON THIS TOPIC
Weight loss: 6 strategies for success
Dietary fats: Know which types to choose
Trans fat: Avoid this cholesterol double whammy
Alcohol use: Why moderation is key
Fitness programs: 5 steps to getting started
What about medication?
If healthy lifestyle changes aren't enough to control high triglycerides, your doctor may recommend medication. Cholesterol medications such as niacin or fibrates (gemfibrozil or fenofibrate) are often effective for lowering triglycerides. If you also have low high-density lipoprotein (HDL), or "good" cholesterol, or high low-density lipoprotein (LDL), or "bad" cholesterol, your doctor may prescribe cholesterol-lowering statins or a combination of a statin and nicotinic acid or fibrates. Because of the risk of side effects from statins, be sure to tell your doctor if you experience any muscle pain, nausea, diarrhea or constipation.
If your doctor prescribes medication to lower your triglycerides, take the medication as prescribed. And remember the significance of the healthy lifestyle changes you've made. Drug therapy can help — but lifestyle matters, too.
MORE ON THIS TOPIC
Cholesterol medications: Consider the options
Niacin to boost your HDL 'good' cholesterol
Statins: Are these cholesterol-lowering drugs right for you?

Cholesterol: The top 5 foods to lower your numbers

Cholesterol: The top 5 foods to lower your numbers

Diet can play an important role in lowering your cholesterol. Discover five foods that can lower your cholesterol and protect your heart.
Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications.

Oatmeal and oat bran

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.
Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.
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Dietary fiber: An essential part of a healthy diet

Walnuts, almonds and more

Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.
A cholesterol-lowering diet in which 20 percent of the calories come from walnuts may reduce LDL cholesterol by as much as 12 percent. But all nuts are high in calories, so a handful (no more than 2 ounces or 57 grams) will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.
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Nuts and your heart: Eating nuts for heart health

Fish and omega-3 fatty acids

Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.
Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the beneficial effects, but you won't get all the other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
MORE ON THIS TOPIC
Omega-3 in fish: How eating fish helps your heart
Ground flaxseed: Better than whole?

Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.
Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But avoid "light" olive oils. This label usually means the oil is more processed and lighter in color, not fat or calories.
MORE ON THIS TOPIC
Olive oil: What are the health benefits?
Foods fortified with plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K.
The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).
Consider your diet first
Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you'll improve your cholesterol levels and health overall.
When cutting fat from your diet, focus on saturated and trans fats. Saturated fats, like those in meat and some oils, raise your total cholesterol. Trans fats, which are sometimes used to make store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels because they raise low-density lipoprotein (LDL), the "bad" cholesterol and lower high-density lipoprotein (HDL), "good" cholesterol. You should try to limit the number of calories you eat daily to less than 10 percent from saturated fat, and eliminate as many trans fats from your diet as possible.
MORE ON THIS TOPIC
Trans fat: Avoid this cholesterol double whammy
Dietary fats: Know which types to choose
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High blood cholesterol

High blood cholesterol

ARTICLE SECTIONS
Definition
Symptoms
Causes
Risk factors
Complications
Preparing for your appointment
Tests and diagnosis
Treatments and drugs
Lifestyle and home remedies
Alternative medicine
Lifestyle and home remedies
Lifestyle changes are essential to improve your cholesterol level. To bring your numbers down, lose excess weight, eat healthy foods and increase your physical activity. If you smoke, quit.
Lose excess pounds Excess weight contributes to high cholesterol. Losing even 5 to 10 pounds of excess weight can help lower total cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss - and ways to overcome them.
Eat heart-healthy foods What you eat has a direct impact on your cholesterol level. In fact, researchers say a diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as statin medication for some people.
Choose healthier fats. Saturated fat and trans fat raise your total cholesterol and LDL cholesterol. Get no more than 10 percent of your daily calories from saturated fat. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Almonds and walnuts are other sources of healthy fat.
Eliminate trans fats. Trans fats, which are often found in margarines and commercially baked cookies, crackers and snack cakes, are particularly bad for your cholesterol levels. Not only do trans fats increase your total LDL "bad" cholesterol, but they also lower your HDL "good" cholesterol.
You may have noticed more food labels now market their products as "trans fat-free." But don't rely only on this label. In the United States, if a food contains less than 0.5 grams of trans fat a serving, it can be marked trans fat-free. It may not seem like much, but if you eat a lot of foods with a small amount of trans fat, it can add up quickly. Instead, read the ingredients list. If a food contains a partially hydrogenated oil, that's a trans fat, and you should look for an alternative.
Limit your dietary cholesterol. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice. Oatmeal and oat bran are other good choices.
Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries.
Eat heart-healthy fish. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which help promote heart health.
Drink alcohol only in moderation. In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.
Exercise regularly Regular exercise can help improve your cholesterol levels. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Take a brisk daily walk. Ride your bike. Swim laps. To maintain your motivation, keep it fun. Find an exercise buddy or join an exercise group. And, you don't need to get all 30 to 60 minutes in one exercise session. If you can squeeze in three to six 10-minute intervals of exercise, you'll still get some cholesterol-lowering benefits.
Don't smoke If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker's. Within 15 years, your risk of heart disease is similar to that of someone who's never smoked.

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Fasting May Cut the Risk of Heart Disease and Diabetes

Fasting May Cut the Risk of Heart Disease and Diabetes

NEW YORK (Reuters Health) - Routine periodic fasting, which is practiced by some members of the Church of Jesus Christ of Latter-day Saints (LDS), may reduce the risks of heart disease and diabetes, according to findings from the Intermountain Heart Collaborative Study conducted in Utah.
The Utah population has one of the lowest rates of death from cardiovascular disease in the U.S., likely due to the lifestyle of members of the LDS -- particularly low rates of smoking -- lead investigator Dr. Benjamin D. Horne told Reuters Health.
However, as smoking rates have dropped in other states, Utah still has one of the lowest heart disease death rates, Horne said. "There should have been some convergence of disease rates because Utah's smoking prevalence can't decline as much as other states,' but that is not what we have observed."
To investigate that paradox, Horne and colleagues at the Intermountain Medical Center in Murray first compared the rate of heart disease among 4,629 patients who were evaluated from 1993 to 2002. Close to 70 percent belonged to LDS, according to the report in the American Journal of Cardiology.
The findings confirmed that the rate of heart disease was lower among members of the LDS, 61 versus 77 percent, the investigators report. On final analysis, LDS membership was associated with a 19-percent reduced risk of heart disease.
The research team evaluated a second set of 448 patients between 2004 and 2006 to determine which lifestyle factors helped protect against heart disease. Routine periodic fasting, "taught in the LDS population from early youth," was associated with a 54-percent decreased risk of heart disease.
Fasting may represent a sign of other low-risk behaviors, the researchers suggested. But in their analysis, they adjusted the data for other factors that may affect heart disease risk, including demographics, socioeconomic status, and behavioral factors such as physical activity levels.
The effect of fasting on risk of heart disease "was not reduced by any of them, so we doubt that this is the explanation for our findings," Horne noted.
Routine periodic fasting was also associated with a reduced rate of diabetes, the authors report. By contrast, fasting did not significantly affect body weight or blood pressure.
"Most people fast for fewer than 3 days at a time," Horne said, so the main effect is most likely on sugar and insulin metabolism, rather than body weight.
He concluded: "We are encouraged that, even if this study's finding was an unusually strong effect, fasting shows great promise and deserves to be studied further."
SOURCE: American Journal of Cardiology, October 1, 2008.

Depression a predictor of death after heart attack

Depression a predictor of death after heart attack
SOURCE: Psychosomatic Medicine, September 2008.

Published October 14, 2008

NEW YORK (Reuters Health) - In people who have suffered a heart attack, depression and a high heart rate at night, while often coexistent, are independent predictors of death, according to research published in the journal Psychosomatic Medicine.
Dr. Robert M. Carney of Washington University School of Medicine, St. Louis, Missouri, and colleagues conducted a series of tests in 333 depressed patients and 383 non-depressed patients who'd recently suffered a heart attack and were followed for up to 30 months.
After accounting for a number of potential factors that might influence the results, depressed patients had higher nighttime heart rate (70.7 versus 67.7 beats per minute) and daytime heart rate (76.4 versus 74.2 beats per minute) than non-depressed patients.
Overall, 33 depressed patients (9.9 percent) and 14 non-depressed patients (3.7 percent) died during follow-up. Twenty-four of the deaths among the depressed patients (73 percent) and 10 of the deaths among the non-depressed patients (71 percent) were classified as likely due to cardiovascular causes.
Carney and colleagues also report that "nondepressed patients with low heart rate had the best survival, and depressed patients with high heart rate had the worst."
After adjusting for other major predictors and for each other, depression and a high nighttime, but not daytime, heart rate independently increased the risk of death in these post-heart attack patients.
According to the investigators, disturbed sleep, which is frequently reported in patients with depression, may help explain the association of nighttime elevated heart rate with mortality.
There is evidence that arousals from sleep that are associated with increased heart rate may provoke events related to ischemia (restriction of the blood supply and thus oxygen to the tissues) and abnormal heart rhythms in patients with heart disease, they note.

Midnight Munchies? It, Too, Shall Pass

Midnight Munchies? It, Too, Shall Pass
JORGE’S DAILY FIT TIP

By Jorge Cruise, Chief Diet and Fitness Expert
Wednesday, October 15, 2008
Do you sometimes lust after bowlfuls of ice cream while lying in bed at night? As pleasurable as answering that craving may seem, chances are you’ll soon forget about your object of yearning. Most food cravings last only 10 minutes and then subside. Cravings often are your body’s cries for water and oxygen. So during those 10 minutes, drink a glass of water with lemon and take a few deep breaths. By giving your body these essentials, you can get through a craving without committing a diet slip-up. You might want to change activities to clear your mind and distract yourself. Go for a walk, or call a friend. By the time you’re done, chances are that fleeting craving will be behind you.
Your coach,

Daily aspirin therapy: Understand the benefits and risks

Daily aspirin therapy: Understand the benefits and risks

Is an aspirin a day the right thing for you? It's not as easy a decision as it sounds. Know the benefits and risks before considering daily aspirin therapy.
Daily aspirin therapy helps lower the risk of heart attack and stroke, but daily aspirin therapy isn't appropriate for everyone. Is it right for you?
You should consider daily aspirin therapy only if you've had a heart attack or stroke, or you're at high risk of either. And then, proceed only with your doctor's approval. Although taking an occasional aspirin or two is safe for most adults to use for headaches, body aches or fever, daily use of aspirin can have seriohave serious side effects.
How does aspirin prevent a heart attack or stroke?
Aspirin interferes with your blood's clotting action. When you bleed, your blood's clotting cells, called platelets, accumulate at the site of your wound. The platelets help form a plug that seals the opening in your blood vessel to stop bleeding.
But this clotting can also happen within the vessels that supply your heart and brain with blood. If your blood vessels are already narrowed from atherosclerosis — the accumulation of fatty deposits in your arteries — a blood clot can quickly form and block the artery. This prevents blood flow to the heart or brain and causes a heart attack or stroke. Aspirin therapy reduces the clumping action of platelets — possibly preventing heart attack and stroke.
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Arteriosclerosis/atherosclerosis
Does daily aspirin therapy differ between men and women?
Early studies on daily aspirin therapy were done mostly in men. More recent studies have focused on the effects of aspirin in women, finding that its effects differ between the sexes, and for women, between age groups. The table below shows how aspirin can affect men and women differently.
Aspirin benefits for men and women
A daily aspirin can:

The risk of bleeding with daily aspirin therapy, however, is about the same in both sexes. More study is needed to determine how or if this might change recommendations for daily aspirin therapy for heart attack and stroke prevention.
Should I take a daily aspirin?
Whether you need daily aspirin therapy depends on your risk of heart disease and stroke. Risk factors for a heart attack or stroke include:
Smoking tobacco
High blood pressure — a systolic pressure of 140 millimeters of mercury (mm Hg) or higher or a diastolic pressure of 90 mm Hg or higher
Total cholesterol level of 240 mg/dL (6.22 mmol/L) or higher
Low-density lipoprotein ("bad") cholesterol level of 130 mg/dL (3.68 mmol/L) or higher
Lack of exercise
Diabetes
Stress
Having more than two alcoholic drinks a day for men, one drink a day for women
Family history of a stroke or heart attack
If you've had a heart attack or stroke, chances are your doctor has talked to you about taking aspirin to prevent a second occurrence.
If you have strong risk factors, but have not had a heart attack or stroke, you may also benefit from taking an aspirin every day. First, you'll want to discuss with your doctor whether you have any conditions that make taking aspirin dangerous for you.
Some conditions that may prevent you from starting daily aspirin therapy include:
A bleeding or clotting disorder (bleeding easily)
Asthma
Stomach ulcers
Heart failure
It's also important to tell your doctor what other medications or supplements you might be taking, even if it's just ibuprofen. Taking aspirin and ibuprofen together reduces the beneficial effects of the aspirin. Taking aspirin with other anticoagulants, such as warfarin (Coumadin) could greatly increase your chance of bleeding.
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Heart attack
Stroke
What's the best dose of aspirin to take?
There's no uniform dose of aspirin you should take to get the benefits of daily aspirin therapy. You and your doctor will discuss what dose is right for you. Some studies have shown that very low doses of aspirin — 75 milligrams (mg), which is less than a standard baby aspirin — can be effective. Your doctor may prescribe a daily dose anywhere from 81 mg — the amount in a baby aspirin — to 325 mg (regular strength).
What happens if I stop taking aspirin every day?
While you might know that taking daily aspirin helps prevent additional heart attacks or strokes, you might be surprised to learn that stopping daily aspirin therapy can have a rebound effect that may increase your risk of heart attack or stroke. If you've been on daily aspirin therapy and want to stop, it's important to talk to your doctor before making any changes. Suddenly stopping daily aspirin therapy could have a rebound effect that may trigger a blood clot.
Can I take aspirin if I regularly take ibuprofen for another condition?
Ibuprofen counteracts the benefit of daily aspirin therapy when taken together. Both aspirin and ibuprofen reduce the clotting action of blood platelets.
If you need only a single dose of ibuprofen, take it eight hours before or 30 minutes after the aspirin. If you need to take ibuprofen more often, talk to your doctor about medication alternatives.
What are the possible side effects of daily aspirin therapy?
Even if you do have risk factors for heart attack or stroke, don't pop open your aspirin bottle just yet. If you're already taking an anticoagulant such as warfarin (Coumadin) for another condition, combining it with aspirin may greatly increase the risk of major bleeding complications. However, there may be some conditions for which combining a low dose of aspirin with warfarin is appropriate (for example, with certain types of artificial heart valves for secondary stroke prevention), but this therapy always needs to be carefully discussed with your doctor.
Other medications and herbal supplements also may increase your risk of bleeding. Be sure to talk to your doctor about all of your medications — prescription and over-the-counter — and any supplements that you're taking, before beginning daily aspirin therapy.
Side effects and complications of taking aspirin include:
Hemorrhagic stroke. While daily aspirin can help prevent a clot-related stroke, it may increase your risk of a bleeding stroke (hemorrhagic stroke).
Gastrointestinal bleeding. Daily aspirin use increases your risk of developing a stomach ulcer. And, if you have a bleeding ulcer, taking aspirin will cause it to bleed more, perhaps to a life-threatening extent.
Allergic reaction. If you're allergic to aspirin, taking any amount of aspirin can trigger a serious allergic reaction.
Ringing in the ears (tinnitus) and hearing loss. Too much aspirin (overdosing) can cause tinnitus and eventual hearing loss in some people.
If you're taking aspirin and you must undergo even a simple surgical procedure or dental work, be sure to tell the surgeon or dentist that you take daily aspirin and how much. Otherwise you risk excessive bleeding during surgery.
The Food and Drug Administration also warns that people who regularly take aspirin should limit the amount of alcohol they drink because of its additional blood-thinning effects and potential to upset your stomach. If you take daily aspirin therapy, you should not have more than one drink a day if you're a woman or two drinks a day if you're a man.
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Stroke
Anaphylaxis
Tinnitus
If I take daily aspirin, is it still safe to take an aspirin during a heart attack?
For most people experiencing heart attack symptoms, doctors recommend chewing and swallowing one plain regular-strength aspirin or two to four baby aspirin. This recommendation still holds true if you are on daily aspirin therapy. Chewing the aspirin speeds up the absorption process and minimizes any delay in the beneficial effects of aspirin.
If you have certain bleeding disorders, you should not take an aspirin during a heart attack, and you're also not a candidate for daily aspirin therapy.
Don't take aspirin if you think you're having a stroke, because not all strokes are caused by blood clots; some are caused by ruptured blood vessels. Taking aspirin could make a bleeding stroke more severe.
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Heart attack: First aid
Should I take a coated aspirin?
Enteric-coated aspirin is designed to pass through your stomach and not disintegrate until it reaches your intestines. It's gentler on the stomach and may be appropriate for some people who take a daily aspirin, especially in those with a history of gastritis or ulcers.
However, it takes longer for your body to absorb enteric-coated aspirin, and it doesn't appear to offer significant protection against bleeding in your stomach and intestines. More studies are needed to better understand the differences between plain aspirin and enteric-coated aspirin. If you have questions or concerns about the type of aspirin you take, ask your doctor to determine the best option for you.
What is a superaspirin?
Perhaps you've heard or read about what is sometimes called a "superaspirin." Superaspirin refers to a newer class of drugs that are available as an alternative or supplement to aspirin. These medications are called platelet aggregation inhibitors and reduce the risk of blood clots. Though they have similar effects as aspirin, they work by a slightly different action. This class of drugs includes clopidogrel (Plavix), eptifibatide (Integrilin) and others. These medications may be used:
Along with aspirin, to reduce the risk of another heart attack or stroke in people who have had one
During a heart attack or clot-related strokes
Before and after angioplasty and stent placement, to help reduce procedure-related blood clots
To treat peripheral vascular disease
Superaspirin may be an option if you are resistant to aspirin (meaning you don't get the clot-preventing benefits), are allergic to aspirin or can't tolerate its side effects. The combination of aspirin and clopidogrel (Plavix) is recommended only for people who have specific heart or blood vessel conditions. If you are currently taking Plavix and aspirin but have not had a heart attack or stroke, don't stop taking it suddenly. Talk to your doctor first.
Aspirin — Tried and true
With all of the amazing medical advances and new medications available, it's reassuring to know that aspirin is still an effective, affordable and simple option for many people at risk of heart attack and stroke. Though aspirin is readily available, always check with your doctor before starting daily aspirin therapy. us side effects.

Love Chocolate, Love Your Health

Love Chocolate, Love Your Health

Who doesn’t love chocolate? It’s sweet, goes down smoothly and seems to even have soul-soothing properties. Women especially have a love affair with this cocoa concoction. Thankfully, science shows that chocolate loves us, too! Dark chocolate, in particular, is the source of all of the excitement. But what’s all the fuss about? Eating dark chocolate improves blood vessel health and can help prevent high blood pressure. This lowers your risk of heart disease and keeps your heart pumping nutrient- and oxygen-rich blood to your entire body. Dark chocolate, which has more cocoa than milk chocolate, is rich in flavonoids. These antioxidant compounds block free radicals and fight disease. Antioxidant-rich dark chocolate also combats plaque buildup by preventing oxidation of LDL cholesterol. And three pieces of Dove Dark Chocolate has less than 100 calories! So, in light of this delicious evidence, don’t be afraid to reach for some dark chocolate when you’re craving something sweet to eat. Just remember: The higher the percentage of cocoa it contains, the more flavonoids it’ll have to offer. And always, enjoy in moderation!

Ginseng: Herbal Energy Booster

Ginseng: Herbal Energy Booster
By Dr. Maoshing Ni, LifeScript Natural Health Specialist

Tuesday, September 30, 2008
Put some pep in your step. The most famous of energy tonics, Panax ginseng has been prized and used for 5,000 years in Asian medical traditions. Ginseng’s medicinal benefits include increased physical and mental endurance, decreased fatigue, and a gentle boost of energy. Unlike coffee, which stimulates the central nervous system, ginseng elevates energy without the jolt. Some other benefits include enhanced physical performance, improved coordination, increased sexual potency, and reduced cholesterol. Ginseng is commonly considered an “adaptogen” – a natural substance that improves the body’s resistance to physical and environmental stress, thereby enhancing the immune system. There is also strong evidence that ginseng can help the body fight off infection, protect liver and heart health, normalize cholesterol and blood sugar levels, regulate hormonal function, and improve cognitive functions. Available as a powder, capsule or tea, people taking ginseng often experience an overall improvement of well-being.
Live long, strong and happy,Dr. Mao

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 TrainingResistance 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.Want more? Meet Jorge Cruise.

For information on Jorge's newest program to reduce belly fat, visit 5minuteflatbelly.com.Are You Ready to Lose Weight?
Losing weight is a commitment to diet, exercise and behavioral changes. You know you could stand to lose some of those unwanted pounds, but are you ready to make this lifelong commitment? Take this weight loss quiz to find out.

Regular use of aspirin lower blood levels of the prostate cancer

NSAIDs May Lower Prostate Cancer MarkersStudy Shows Ibuprofen and Other NSAIDs Reduce PSA Levels

By Salynn BoylesWebMD Medical News
Reviewed by Louise Chang, MD
Sept. 8, 2008 -- Regular use of aspirin , ibuprofen , and other anti-inflammatory pain relievers appears to lower blood levels of the prostate cancer biomarker prostate-specific antigen (PSA).
In a newly reported study, men who used nonsteroidal anti-inflammatory drugs (NSAIDs ) almost every day had average PSA levels that were lower than men who didn't use the pain relievers.
The study is among the first to link NSAID use to lower PSA levels, but the clinical significance of the findings is not clear, researchers say.
The findings may mean that regular NSAID use helps protect against prostate cancer . Or NSAIDs may offer no protection at all, and may simply reduce the sensitivity of PSA as a screening tool for prostate cancer.
"All we can say from this study is that taking these medications regularly resulted in lower PSA values," urologist and study researcher Eric A. Singer, MD, of the University of Rochester Medical Center tells WebMD.
NSAIDS, PSA, and Prostate Cancer
Chronic inflammation is increasingly suspected of playing a role in several cancers, including those of the colon, bladder, and stomach.
There is also some evidence that inflammation plays a role in prostate cancer and that regular NSAID use may help protect against the cancer. But these studies are not conclusive, study co-author Edwin van Wijingaarden, PhD, tells WebMD.
"Several studies have reported a small benefit for NSAID use on prostate cancer, but there is very little information on its impact on PSA, which is the main screening tool for prostate cancer," he says.
In an effort to better understand the impact of NSAID use on PSA levels, the researchers analyzed data collected by the CDC in 2001 and 2002 as part of a nationwide health and nutrition survey. Information about dosage and reason for taking NSAIDs or acetaminophen were not available for analysis.
PSA levels and information on NSAID and acetaminophen use were available for 1,319 men included in the analysis. All the men were 40 or older, but most (72%) were not yet 60.
Men who reported using NSAIDs nearly every day had PSA levels that were about 10% lower than men who reported no current NSAID use.The study is published in the Oct. 15 issue of the journal Cancer.
Study 'Raises Many Questions'
More study is needed to confirm the findings and to determine if regular NSAID use really does lower prostate cancer risk, the researchers conclude.
"This study raises many questions, but it is far too early to recommend aspirin, ibuprofen, or other NSAIDs to lower prostate cancer risk," says Singer.
Len Lichtenfeld, MD, who is deputy chief medical officer for the American Cancer Society, agrees.
"NSAIDs are powerful drugs, so we would never recommend them unless the benefits clearly outweighed the risks," he tells WebMD.
Most of the men in the study were younger than 60, and most prostate cancers occur in older men.
"This is an intriguing study, but the association clearly needs to be looked at in larger populations of men and in older populations," Lichtenfeld says.

Astragalus: Natural Immunity Booster

Astragalus: Natural Immunity Booster
By Dr. Maoshing Ni, LifeScript Natural Health Specialist

Wednesday, September 24, 2008
Defend yourself against disease. For more than 2,000 years, astragalus has been used in Asia to strengthen vitality and prevent illness, especially the cold and flu. Astragalus stimulates the body’s production of interferon, which is a protein produced by the cells in the immune system that boosts your ability to fight infections and diseases. It restores healthy immune function despite physical, chemical or radiation damage. In fact, cancer patients taking astragalus throughout chemotherapy and radiation treatments may experience far fewer side effects and recover at a faster rate. This herb also increases the longevity of human cells and benefits the skin, speeding up the healing of wounds and infections. Of side interest, astragalus can also be helpful in male infertility because it can increase sperm production and motility.
Live long, strong and happy.

Want Potatoes? Check Your Watch

Want Potatoes? Check Your Watch
JORGE’S DAILY FIT TIP

By Jorge Cruise, Chief Diet and Fitness Expert
Wednesday, September 24, 2008
Late-night French fry consumption may be good for Burger King’s bottom line, but it’s terrible for yours! Starchy carbs, such as potatoes, rice and pasta, are designed to give you high energy. But most of us are less active in the evening than we are during the day. Since our bodies won’t need the energy, the carbs will be stored as fat instead. A good rule of thumb is to avoid carbs high in starch after your afternoon snack. But, if you really must have starchy carbs with dinner, be sure to keep an eye on your portion sizes. Eat the protein on your plate first to help you fill up, and keep your meal balanced and your hunger in check by starting with a salad or a broth-based soup. If you’re still hungry later, do your body good: nosh on a piece of fruit or indulge in a piece of antioxidant-rich dark chocolate.

Fatigue: When to rest, when to worry

Fatigue: When to rest, when to worry

Fatigue can have many causes — from lack of sleep to lack of exercise. But fatigue may also signal other health problems. Here are some tips on interpreting what causes fatigue and how to beat it.
Some days you're so low on energy that you're drowsy by lunchtime and in need of a nap by midafternoon. What's making you so tired all the time? Stress, poor eating habits, overwork, even medical treatments can wear you down.
Most of the time, fatigue can be traced to one or more of your habits or routines. You have the power to put the vitality back in your life.
Why so weary?
Taking a quick inventory of the things that might be responsible for your fatigue is the first step toward relief. Fatigue can have a variety of lifestyle causes, including:

Lack of sleep. Getting even an hour less than the sound slumber you need each night can leave you drowsy and unable to manage your daily routine. You may not go to bed early enough. Or more likely, you go to bed but can't sleep well. As you get older, it becomes harder to get uninterrupted sleep. You sleep less soundly. You awaken earlier.

Stress and anxiety.
If you're running from one task to the next without a break, it's eventually going to wear you down. Going through life anxious and on edge can keep you from relaxing and getting the rest you need.

Inactivity. You're too tired to exercise, so you don't. But then when you do exert yourself, you tire easily because you're out of shape. Engaging in moderate physical activity for a half-hour or longer most days of the week may decrease stress, improve mood and leave you feeling energized. Don't schedule your activity too close to bedtime, though, or you might have trouble falling asleep.
Eating habits. If you're not eating properly or drinking enough fluids, your body isn't getting the fuel and fluid it needs. Trying to remedy this with caffeine can backfire, especially if you consume it late in the day. Caffeine not only makes it harder to fall asleep, it also interferes with sound sleep and may keep you tossing and turning throughout the night.

Certain medications. Some medications, including many beta blockers and antihistamines, can cause fatigue. In addition, some cold medications and pain relievers contain caffeine and other stimulants that can keep you up at night.
Battling fatigue

To beat fatigue, try these tips:
Reduce stress
Take some of the pressure out of your day. Learn to say no. Set priorities. Then organize your activities so that you avoid confusion. Pace yourself. Put aside time each day to do something you enjoy. Take a midday stroll around the block, or get up 15 minutes earlier to give yourself more time to start your day.

Manage workplace tension
On-the-job aggravation can add to work-related fatigue. Sit down and try to resolve conflicts with co-workers. Become better acquainted with your boss and clarify what he or she needs from you. Be realistic about your limitations. Take time out to get up from your desk and stretch for a few moments several times a day.

Be active
Try to include at least 30 minutes of moderate physical activity in your day. Don't worry about doing a full workout all at once — start with 10 minutes of activity at a time. Whether you walk, garden or swim, once you get moving, you'll likely notice you have more stamina. While 30 minutes is the minimum recommendation, you may need up to an hour of moderate activity daily to maintain fitness and a healthy weight.

Eat well
Start your day with a low-fat, high-fiber breakfast that includes plenty of complex carbohydrates, such as whole grains and fruits for lasting energy. Stay away from sugary cereals and juices and caffeinated drinks. They can make you feel sluggish later in the day. Don't skip meals; refuel every three or four hours. Very low calorie diets are guaranteed to increase fatigue.

Avoid alcohol
Alcohol depresses your central nervous system and acts as a sedative, making you tired for hours after consuming no more than only a drink or two. It may also disrupt your sleep, if you drink just before bed.

Practice good sleep habits
Avoid eating, reading or watching TV in bed. Keep your bedroom cool, dark and quiet. And set your alarm for the same time each day — the routine can help you establish a regular sleep schedule. Naps are OK, but keep them short and early in the day. Schedule workouts at least six hours before bedtime. Small snacks may help you drift off, but large late-night meals can keep you up. If you can't sleep, don't toss and turn, go into another part of the house and read or relax until you feel drowsy.

10 Ways to Lower Your Cholesterol Naturally

10 Ways to Lower Your Cholesterol Naturally
By Carly Young, Special to LifeScript

Wednesday, September 10, 2008
Heart disease is the #1 killer in the U.S., responsible for one death every 35 seconds. No matter how old you are, it’s never too early or too late to protect your heart. And in acknowledgement of National Cholesterol Education Month, there’s no better time to do it than now. In her book, Cholesterol Down (Three Rivers Press, 2006), Janet Bond Brill, Ph.D., R.D., highlights cholesterol-lowering foods that will satisfy your stomach and keep your ticker healthy. Plus: Test your cholesterol IQ with our quiz...Cholesterol and Heart Disease“The scientific evidence is indisputable that lowering your cholesterol reduces your risk of contracting heart disease and of dying from a heart attack,” explains Brill.Cholesterol is found in our bodies in particles called lipoproteins. Low-density lipoproteins (LDL) are deemed “bad” cholesterol because high levels of them can lead to a buildup of plaque in your arteries. This thick mass narrows your arteries, restricting the flow of blood – much like trying to sip juice through a clogged straw. Eventually the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!
High-density lipoproteins (HDL), on the other hand, are dubbed “good” cholesterol for their ability to pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted. (See related article: Cholesterol Risk: A Numbers Game)

Chow DownBrill’s cholesterol-lowering eating plan is as tasty as it is effective. “My diet is about what you can eat, not what you can’t,” she says. What’s on her list? For starters, try these eight superfoods:(Aim to eat all eight daily, and heed the two bonus tips as well. If you follow only half the steps, you’ll only get half the benefits.)

1. Oatmeal
Oats are rich in beta-glucan, a special type of soluble fiber that acts like a sponge to soak up cholesterol.Dig in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan, and it’s easy to mix into homemade bread, muffin and pancake batter. (Brill’s book includes a yummy recipe for blueberry muffins with oat-bran).Dr. Brill’s daily Rx: 3 grams of beta-glucan, found in a 1/2 cup of dry oatmeal or oat bran.

2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – both of which prevent the oxidation of LDL, a precursor to plaque buildup.Dig in: Opt for almonds still in their skins, which pack a hefty dose of flavonoids. Stir a handful into your yogurt or spread two tablespoons of almond butter on whole wheat bread.Dr. Brill’s daily Rx: One ounce of dry-roasted, unsalted almonds.

3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.Dig in: Eat ground flaxseeds rather than whole ones; your body can better absorb the nutrients inside. Brill likes to sprinkle them in her morning bowl of oatmeal.Dr. Brill’s daily Rx: 2 tablespoons of ground flaxseeds.

4. Garlic
Garlic impedes the liver’s ability to make cholesterol. (See related article: Lower Your Cholesterol)Dig in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.Dr. Brill’s daily Rx: One clove and one Kyolic One Per Day Cardiovascular aged garlic extract supplement.

5. Phytosterol-Containing Foods
Phytosterols are a type of fat found in plant foods like fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking cholesterol from entering your intestinal cells.Dig in: Even a vegetarian diet filled with plant foods provides no more than 300 to 400 mg of plant sterols a day, well below Brill’s 2-3 gram recommendation. Supplement this with some of the many foods containing added phytosterols (chocolate bars, margarine, cheese, granola bars and cookies, to name a few), but keep an eye on saturated fat and trans fat content.Dr. Brill’s daily Rx: 2–3 grams of phytosterols per day spread over two meals.

6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants which help prevent plaque buildup.Dig in: Chop, slice or dice ’em, but leave the peel on for maximum health benefits.Dr. Brill’s daily Rx: One apple a day (to keep the doctor away, of course).

7. Beans
Beans contain a special type of soluble fiber that gets fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and hinder LDL cholesterol production.Dig in: Brill loves Adzuki beans, which are used in Japan to make sweet red bean paste. She also recommends cannelloni beans (try them in Tuscan soups, a type of Italian bean-based soup) and kidney beans, perfect in southwestern chili.Dr. Brill’s daily Rx: ½ cup of legumes (beans, peas or lentils).

8. Soy
ProteinSoy protein contains phytoestrogens – compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream.Dig in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soynuts with dried fruit for an energy-boosting trail mix.Dr. Brill’s daily Rx: 20–25 grams.

Diet isn’t your only defense against cholesterol. “Every step works to lower cholesterol in a specific way,” Brill explains. “By combining them all together, you get an extremely powerful LDL-lowering multi-pronged approach.”Here are two of her favorite non-food-related tips:

9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that blocks cholesterol from entering your intestinal cells. It’s “the most powerful LDL-lowering viscous soluble fiber in existence,” according to Brill. This fiber soaks up cholesterol so you excrete it rather than absorb cholesterol into your intestinal cells.
Dig in: The National Cholesterol Education Program recommends adults consume 10-25 grams of soluble fiber a day, but most of us get only 3-4 grams.Brill recommends getting half your fiber from a supplement and the rest from food. Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or even diarrhea.Dr. Brill’s daily Rx: Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.

10. Work up a Sweat
Brisk exercise speeds up the blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).Get moving: You don’t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim to take 10,000 steps a day.Dr. Brill’s daily Rx: 30 minutes of exercise.Each of the foods and tips mentioned play a crucial role not only in lowering your cholesterol, but in keeping your body healthy. For more on their benefits, and for delicious recipes and meal plans (you'll love the walnut-crusted salmon), get your own copy of Cholesterol Down and check out CholesterolDownBook.com.
What's Your Cholesterol IQ?
Did you know that cholesterol is actually good for you? It's true! Our bodies use cholesterol in a number of helpful ways. It's when you get too much of a good thing that problems arise. Is cholesterol confusion putting your health at risk? Test your smarts with this cholesterol IQ quiz.

Physical Activity May Lessen Kidney Cancer Risk

Physical Activity May Lessen Kidney Cancer Risk
Content provided by Reuters
Wednesday, September 10, 2008


NEW YORK (Reuters Health) - Being active during adolescence and in adulthood appears to reduce the likelihood of developing kidney cancer later in life, a study shows. Dr. Steven C. Moore of the National Cancer Institute in Bethesda, Maryland and colleagues analyzed data on nearly half a million people aged 50 to 71 who responded to a survey about their diet and level of physical activity, currently and in their teen years. The study collected reports on how often during the previous year participants obtained 20 minutes of strenuous exercise; their current level of sitting, walking, standing, climbing stairs and doing heavy work during routine daily activities; and the physical activities they engaged in when 15 to 18 years old.
During 8 years of follow-up, 1238 cases of renal cell cancer occurred.
Compared to people with the lowest current level of strenuous physical activity, those with the highest levels had 23 percent less risk of developing kidney cancer, Moore and colleagues found.
The risk was reduced by 16 percent for those who currently engaged in routine activity compared to those who did not, and by 18 percent for physical activity during adolescence, the investigators report in American Journal of Epidemiology.
"Good health habits relatively early in life, in addition to later in life, may be important to preventing this disease," Moore told Reuters Health.
Established risk factors for renal cell cancer include smoking, high blood pressure, and being overweight, but the disease's link to levels of lifetime physical activity remained unclear.
"These findings present strong evidence for a link between physical activity and reduced renal cell cancer risk," Moore said. Further research might answer whether specific types of physical activity are particularly protective, he noted.
SOURCE: American Journal of Epidemiology, July 2008

Does That Meal Have Protein?

Does That Meal Have Protein?
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT

Monday, September 8, 2008
Protein is the key ingredient to each meal. Consuming a portion of lean protein every time you eat not only helps feed and maintain calorie-burning muscle, but it also assists your fat-loss efforts in several other nifty ways. First, eating more protein will automatically increase your daily calorie burn through something known as the thermic effect of feeding, or TEF. TEF is a measure of how many calories are required to digest the food we eat. And when it comes to the three macronutrients – protein, carbs and fat – protein scores the highest. Protein also helps our bodies process carbohydrates more effectively by stimulating the release of the hormone glucagon, which helps to control blood sugar and curb the fat-storage properties of insulin. In other words, when consumed alongside a portion of lean protein, carbohydrates become much less of a threat to your waistline. So ask yourself: Does your meal or snack contain protein? If not, add some today!
To your body transformation success

Bone Up on Strength Training

Bone Up on Strength Training
JORGE’S DAILY FIT TIP
By Jorge Cruise, LifeScript Fitness Coach

Monday, September 8, 2008
Strength training doesn’t just give you strong muscles; it also builds and fortifies your bones. And that’s good news for the estimated 34 million American adults who are at risk for developing osteoporosis. As you age, your bones lose calcium and other minerals making them more porous and susceptible to breaking. And while adequate dietary calcium and vitamin D are important, strength training can also do amazing things for your bones. Because strength training is a weight-bearing form of exercise, it actually enhances the density and durability of your bones. Your joints will also benefit since strength training makes the surrounding muscles, ligaments and tendons stronger. On top of all this, strength training also plays an important role in self-confidence since you can see and feel the results faster than with cardio alone. So don’t just hit the treadmill; pick up some dumbbells the next time you’re at the gym and build a stronger you!

To Live Longer, Stay Active, Calm and Organized

To Live Longer, Stay Active, Calm and Organized
Content provided by Reuters
Sunday, September 7, 2008

NEW YORK (Reuters Health) - A 50-year long study suggests that men and women who are active, emotionally calm, and organized, may live longer than people with less positive personality traits such as anxiousness, anger, or fearfulness. Striving for emotional stability and a conscientious and active lifestyle "can reduce health risks, increase life satisfaction, and significantly extend life," Dr. Antonio Terracciano told Reuters Health. Terracciano, from the National Institute on Aging, a division of the National Institutes of Health, in Baltimore, Maryland, and colleagues assessed personality traits among 2359 generally healthy people who, in 1958, enrolled in the Baltimore Longitudinal Study of Aging.

The researchers used these data, collected when participants were between 17 and 98 years old, to assess links between specific personality traits and the lifespan of the 943 participants who died during the 50-year study.

Their findings, published in the journal Psychosomatic Medicine, show men and women who scored above average in measures of general activity, emotional stability, or conscientiousness lived on average 2 to 3 years longer than those who scored below average.

These findings indicate that people who are more active and energetic, less likely to become angry or anxious (emotionally stable), and are better informed, disciplined, organized, and resourceful (conscientious) tend to live longer.

Among women, higher assertiveness was also linked to lower risk of death.
Links between personality traits and longevity were independent from those of two major health risk factors -- cigarette smoking and obesity -- the researchers report.
Furthermore, among participants who died of cardiovascular diseases, the most significant predictors of death were traits of emotional instability such as anxiousness, depression, vulnerability, and anger.

These findings add to the growing body of knowledge that indicates "enduring cognitive, emotional, and behavioral tendencies (personality traits) have significant influence on health and longevity," Terracciano said.

Sluggish Engline? Get an Upgrade- Muscle

Sluggish Engine? Get an Upgrade
JORGE’S DAILY FIT TIP

By Jorge Cruise, LifeScript Fitness Coach
Wednesday, September 3, 2008
Imagine your metabolism is a Volkswagen Beetle – cute, but doesn’t pack a lot of power. Now, imagine that your mechanic has upgraded your motor to a more powerful Porsche engine. Would this stronger machine consume more fuel? Absolutely. The same can be said for the metabolism of someone who strength trains. This person is creating more muscle (a stronger engine), which burns more fat (fuel). Lean muscle tissue is very “active” and requires more calories to perform. And this is the very “calorie eater” you need to help you get and keep a lean body. The more lean muscle tissue you have, the more body fat you will burn! What’s even better is that pound for pound, muscle takes up a lot less space than fat. So if you replaced five pounds of fat with five pounds of muscle, you’d actually look slimmer all the while burning an additional 250 calories a day without changing your diet.

Chewing Gum After Surgery May Keep You Regular

Chewing Gum After Surgery May Keep You Regular
Content provided by Reuters
Tuesday, September 2, 2008

LONDON (Reuters) - Chewing gum after colon surgery appears to speed up the return of normal bowel function, British researchers said on Monday. Postoperative ileus, or the inability of the intestines to pass contents, is a common result of abdominal surgery. It causes pain and potential health complications. Chewing a few sticks of gum, however, could be an effective and low-cost solution.
Sanjay Purkayastha and colleagues at St. Mary's Hospital, London, analysed data from five trials involving 158 patients in which some patients chewed sugarless gum three times a day.
They found patients who chewed gum took an average of 1.1 fewer days to have a bowel movement compared with non-chewers.
Gum chewing is thought to act as a kind of "sham feeding," stimulating nerves in the digestive system, triggering the release of gastrointestinal hormones and increasing the production of saliva and secretions from the pancreas.
The researchers said further large-scale studies were needed to assess the true benefits of gum chewing on reducing ileus, a problem that is estimated to cost $1 billion a year in health-care expenditures in the United States alone.
Their findings were published in the journal Archives of Surgery.
Several drug companies, meanwhile, have been developing treatments for the condition.
Entereg or alvimopan, from GlaxoSmithKline Plc and Adolor Corp, was approved by the U.S. Food and Drug Administration for the treatment of post-operative ileus in May.

V8 Your Way to 5-A-Day

V8 Your Way to 5-A-Day
FREE DAILY DIET TIP

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Monday, September 1, 2008
If eating 3-5 servings of veggies every day has you feeling like you couldn’t possibly shove another broccoli spear down your throat, don’t throw in the towel just yet. I have a secret weapon: A tall glass of V8 juice. V8 100% Vegetable Juice has only 50 calories per 8-ounce serving, and takes care of two full servings of your daily recommended intake of vegetables. Which vegetables, you ask? V8 is made from a mixture of tomatoes, beets, celery, carrots, lettuce, parsley, watercress, and spinach. In other words, V8 juice is a super-rich source of vitamins (such as A, C and E), minerals (such as calcium, potassium and magnesium) and antioxidants (especially lycopene). Drinking 8 ounces of V8 juice before your biggest meal could also help to curb your appetite. Much like eating a salad before dinner, drinking a 50-calorie glass of V8 juice may help you eat 100 fewer calories from your main meal. That makes this nutritiously tasty drink a big winner in my book.