10 Natural Aphrodisiacs to Turn Up the Heat
Monday, February 09, 2009
Lose the chocolates and roses this Valentine’s Day. Instead, heat up the sheets with these 10 natural aphrodisiacs. They’re sure to rev up limp libido. Plus rate your sex drive with our quiz…
Doing the deed regularly will improve your relationship and help you live longer. But what if you’re feeling less punch in your pajamas these days?
The levels of sex hormones in your body affect sexual vitality, stamina and arousal. Stress plays a role too. So does working late every night or chasing the kids all day.
Thus it’s no surprise that almost half the married couples in America have sex only a few times a month. Fortunately, you can bring back heat between the sheets with some natural remedies that you can find at most health food stores, pharmacies or online:
Ladies Come First
1. Peppermint Soap or ShampooWomen will love this simple, quick trick to heighten stimulation, especially if the Big O is elusive. And for those lucky ladies who easily reach orgasm, peppermint products may help you become multi-orgasmic.
Buy natural peppermint soap made with pure essential oil for a cheap, easy enhancer. Dr. Bronner’s liquid or bar soaps are a good choice (www.DrBronner.com). Take a shower and get some down under. The cooling effect increases sexual pleasure and intensity.
Also, try topical gels and creams with peppermint extract. Vigel, a popular product sold at most pharmacies and online (www.vigel.net), has peppermint oil and arginine, which increase sexual stimulation.
Watch out: Skip artificially-scented products that just contain perfume and chemicals. Only peppermint extract will prime the pump. Use it carefully at first: Some women find peppermint or arginine-based products a bit too stimulating.
2. ZestraThis feminine arousal liquid may arouse without irritating sensitive parts. Zestra (www.zestra.com) contains plant-derived ingredients, such as borage oil, angelica extract, vitamins E and C. Apply it to the vaginal area during foreplay to lubricate and heighten arousal.
Watch out: Zestra doesn’t taste good, so if oral sex is part of the plan, apply it to the clitoris afterward.
3. Passion RxSome over-the-counter supplements contain herbs and vitamins that may rev up sex drive. Active ingredients include: Tribulus terrestris, tongkat ali, ashwagandha, rhodiola, catuaba bark, yohimbe, maca or eleuthero extract. These aren’t immediate enhancers, but taken routinely, or according to label directions, supplements with these ingredients may pep up your passion over time.
One oral supplement, formulated by Ray Sahelian, M.D., (www.RaySahelian.com) may help correct hormone imbalances and increase libido. (Guys, you can take it too!)
Watch out: Some OTC sex supplements containing yohimbe may spike blood pressure in sensitive people. Also, some herbal combinations may interact with certain medications. Ask your doctor and pharmacist if these supplements are safe for you. Start with a low dose and work your way up.
4. FertiliTeaThis blend of herbs, including raspberry leaf, nettle and chasteberry (vitex), may improve fertility in women, increase libidio and balance hormones. FertiliTea (www.FertiliTea.com) may also help women with ovulation difficulties. If sipped daily, you may see results within two weeks.
Watch out: Don’t take it if you become pregnant.
5. CinnamonThis spice has been shown to increase sex drive over time and, in women, reduce urinary tract infections. The benefits come from its ability to lower high blood sugar, which restricts blood flow to the vagina (and the penis). So, if you can control your blood sugar, you’ll have better sex.
Cinnamon is not an immediate aphrodisiac, but it’s still reason enough to say yes to warm cinnamon buns for desert. And you have nothing to lose by adding a teaspoonful of fresh cinnamon to your morning coffee or bran muffin each day.
Watch out: Sprinkle cinnamon onto your food, but only use a teaspoonful. Too much of this good thing is dangerous, especially if inhaled or taken dry. You also don’t want to eat a spoonful, because it can trigger vomiting.
Men, You’re Up!Prescription drugs such as Viagra and Cialis might have an uplifting effect, but taking sex pills is like jump-starting your car every two miles instead of just fixing the battery. Problems, such as low testosterone, elevated cortisol, hypothyroidism, high cholesterol or high blood sugar, may cause erectile dysfunction.
These supplements may rev up your sex drive and address some of those underlying issues:
1. Saw Palmetto (serenoa repens) Men with prostate problems, such as prostatitis or an enlarged prostate, respond best to saw palmetto. Studies prove it eases weak flow, night urges (to urinate, that is) and that awful sense that you haven’t emptied your bladder.
Saw palmetto helps nourish the prostate gland and stimulate production of the sex hormone testosterone. As a bonus, saw palmetto may also help slow down male pattern baldness. Take 160 mg twice a day, and make sure your product contains at least 85% fatty acids. (Ladies, you can take it too!)
Watch out: Saw palmetto may cause bad breath, insomnia, diarrhea or constipation in sensitive people. It may enhance blood flow, so be careful, especially if you take Coumadin (warfarin), Lovenox, Plavix, aspirin and other blood thinners. Ask your pharmacist if it’s safe for you.
2. Hot Plants This herbal supplement contains nutrients clinically proven to help increase sexual satisfaction. It’s available in “him” and “her” formulas. Some of the ingredients in this product include horny goat weed, tongkat ali, Panax ginseng, rhodiola and maca, all of which are thought to support sexual health.
The supplement may reignite sexual desire, improve performance and heighten erotic pleasure. It claims to begin to work within a week or two, and nourishes adrenal glands, the prostate gland and your circulatory system.
Watch out: Hot Plants’ ingredients may interact with medications, so ask your doctor or pharmacist if it’s safe for you.
For more erotic herbs and oils, check out Nature's Rx for Better Sex.3. L-arginineArginine is ideal for men with hypertension (or coronary artery disease) and erectile dysfunction. This natural amino acid works much like Viagra, helping open up blood vessels that lead to the penis (and the heart), improving blood flow and ultimately, performance. It is found in many sex supplements, like VasoRect (www.amazon.com, www.walgreens.com) and Libido Tonight (www.RapidNutritionProducts.com).
You can take arginine orally with your daily vitamins, or apply cream on the penis for immediate action. Arginine is safe for women too.
Watch out: If you have herpes – fever blisters or the genital sort – arginine can increase your risk for an outbreak. Sex supplements containing arginine may have herbs and ingredients that can interact with medication. Check with your physician if these multi-tasking supplements are safe for you.
4. Ginkgo Biloba This centuries-old herb improves blood flow to the brain, heart and all your good parts to help obtain and maintain an erection. Ginkgo could be a good antidote to the pesky sexual side effects of antidepressants, such as Zoloft, Paxil, Celexa, Prozac, Wellbutrin and others.
For other drugs that could put a damper on your sex drive, click here.
Take about 40 mg to 80 mg twice daily, and be sure your product contains 24% “ginkgo heterosides,” a potent antioxidant that also reduces free radicals. It’s safe for women too.
Watch out: Ginkgo biloba is a strong blood thinner, and may interact with Coumadin (warfarin), Lovenox, Plavix, aspirin and other blood thinners. Ask your pharmacist if it’s safe for you.
5. Pumpkin SeedsThese seeds are high in zinc, which has been shown to increase fertility and sex drive. Oysters are also incredibly rich in this mineral. But because you might not want to eat slimy critters every day, pumpkin seeds are a great alternative.
They’re also high in omega-3 fatty acids, which clean up arteries and capillaries – the ones that lead to your nether regions.
Eat ’em right out of the bag, sprinkle them on salads or grind pumpkin seeds and mix them with flour when breading chicken and other foods. Ladies, you can toss back a handful too!
Also, try zinc supplements or lozenges. Take one per day, any flavor.
Watch out: Some brands of pumpkin seeds contain artificial colorants and chemicals, so check the label for additives.
Want more? Get your own copy of The 24-Hour Pharmacist or Drug Muggers: How to Keep Your Medicine from Stealing the Life Out of You!Learn more about Suzy Cohen at DearPharmacist.com. Plus, meet Suzy Cohen.
Sunday, February 15, 2009
10 Natural Aphrodisiacs to Turn Up the Heat
Egg intake linked to diabetes risk
Egg intake linked to diabetes risk
Monday, February 02, 2009
NEW YORK (Reuters Health) - People who sit down to a daily breakfast of eggs may have an increased risk of developing type 2 diabetes, new research suggests.
In a long-term study of 57,000 U.S. adults, researchers found that those who ate an egg a day were 58 percent to 77 percent more likely than non-egg-eaters to develop type 2 diabetes.
The findings, published in the journal Diabetes Care, do not necessarily mean that eggs themselves put people on a path to diabetes, according to the researchers. But they do suggest it is wise to limit your egg intake.
"Based on the current data, our recommendations would be to consume eggs in moderation and not to exceed six eggs per week," lead researcher Dr. Luc Djousse, of Harvard Medical School in Boston, told Reuters Health.
The study does not explain exactly why eggs are linked to diabetes, but cholesterol may play a role. The study participants' daily cholesterol intake was also related to diabetes risk, and when the researchers factored this in, the relationship between egg intake and diabetes weakened.
In animal studies, high-fat diets have been shown to raise levels of blood sugar and the sugar-regulating hormone insulin -- suggesting a way that a cholesterol-heavy diet might promote diabetes.
According to Djousse, it's important for people at risk of type 2 diabetes -- due to factors like family history and obesity -- to pay attention to their overall cholesterol intake, and not just cholesterol from eggs.
Even more important, he noted, is a focus on overall health -- maintaining a normal weight, exercising regularly and eating a well-balanced diet -- rather than any one food or nutrient.
He pointed out that eggs also contain important nutrients like protein, vitamins and minerals, and "good" unsaturated fats.
SOURCE: Diabetes Care, February 2009.
Saturday, February 14, 2009
Top 10 tips for getting fit
Top 10 tips for getting fit
Right now, you’re probably feeling the effects of overindulgence, thanks to all those holiday goodies you devoured. So does that mean you should sprint to the gym immediately? No, it’s more important to first spend time building your inner fitness. This will ensure that your commitment to eat more nutritiously and work out more in 2009 aren't empty promises…
Here are 10 steps to help you start the new year on a healthy, fitness-forward note. And be sure to watch for my 8-Minute Fitness Challenge in January!
Step #1: Identify Your GoalAll my successful clients share at least one trait: They plan their goals. It's not enough to just say “I want to lose weight.” You need to outline steps to your goal.
So I want you to take out a notepad and write down these two things: How many pounds do you want to lose? By when do you want to lose this weight? (Divide how much you want to lose by two – losing two pounds a week is healthy and recommended by doctors.)
Committing to a date may sound intimidating, but it will set you on the path to change.
Step #2: Believe Believing in yourself will give you a big advantage. My clients who have lost weight believed failure was not an option for them. They were able to envision a new life filled with health, energy and vitality.
Step #3: Make It a Lifestyle If you try a new fitness or eating plan that isn't sustainable, you won't see lasting results. You have to think of eating smarter or exercising as part of your way of life – a better life.
Step #4: It's Never Too LateAs we get older, we may think it's too late for us to change our health habits. But it’s never too late! Many of my clients are in their 50s and older.
You can take charge of your health and energy today. It's not about age, but making smart choices. About 80% of your wellness success will come from what you eat and drink. No matter your age or level of fitness, you can make smarter eating choices starting now.
Step #5: Thinking Negative Thoughts? Oops! As difficult a lesson this is, you must first accept your body – with all its quirks and inconveniences – before you can change it. Take a moment to reflect upon your feelings about your body. Often, when I ask my clients to do this, a slew of negative thoughts crosses their minds.
Nasty thoughts can unravel your best intentions. They erode your self-confidence and motivation to succeed. You must get past them to experience true, lasting results.
So when you find yourself thinking something bad about yourself, just say “oops” out loud. It may sound silly, but it’s a great reminder to stop negative thoughts in their tracks and return to positive thinking.
Remember, your body is a precious gift!
Step #6: Harness the Power of FrustrationFrustration can create a powerful desire for change. In fact, it’s one of the most valuable motivational tools. Think about how being unfit has cost you, whether in your career, intimate relationship or family life. How many activities have you missed because you physically couldn’t do them? How often have you stayed home because you felt too ashamed or embarrassed about your body?
Be honest with yourself. Explore every aspect of your life in which inactivity and overeating has held you back. Then pick up a pen and let your dissatisfaction tumble onto the pages of your journal. (If you don’t already write in a journal, start one!)
Once you’re done, you’ll have the genesis of your success in front of you. Use it to propel you toward your goals.
Step #7: Start Your Day with SunshineOpen your curtains when you go to bed at night. That way, your room will become gradually lighter as the sun rises, slowly arousing your body and mind out of sleep. You’ll be alert long before your alarm clock sounds – no more waking up to that annoying buzzer! You’ll awaken happy, refreshed and ready to start the day.
Step #8: Cut Back on TV-Watching All of us have what I call a Loser Zone, where we spend way too much time. You fall into this zone when you do something that produces no significant improvement in your life.
Can you guess what the #1 Loser Zone activity for Americans is? If you said watching television, you’re right!
The average American spends 30 hours a week staring at the boob tube. You may enjoy zoning out to your favorite shows, but think how much you could accomplish with that time. Even if you just cut your daily TV time by one hour, you’d have seven extra hours a week.
Step #9: Hang with the Right CrowdSurround yourself with happy, successful people whose goals you share. We tend to emulate the behavior of the people around us, either consciously or subconsciously. If you spend time with fit, health-conscious people, you’ll be inspired to adopt their ways. That doesn’t mean you shouldn’t spend time with friends whose habits you don’t admire; just wisely choose when and where you socialize with them.
Step #10: You're Not Perfect – So Stop Trying to Be!Perfection is not only unrealistic, but it’s also a huge burden. Perfectionists may start out with the best intentions – wanting to better themselves or their situation – but they end up as control freaks. When something minor goes wrong, they feel like it’s the end of the world. This creates a level of stress that’ll drive anyone batty!
When it comes to your body, you need to learn to accept your imperfections.
Maybe you compare yourself to glossy photos of supermodels. Guess what? They’re airbrushed to look perfect. In real life, they have imperfections, problem areas and bad hair days just like everyone else. So remember: Nobody’s perfect… and that’s the beauty of it.
Here's to your health in 2009! Visit jorgecruise.com for more smart choices you can make to start living a healthier life. Plus, download a free copy of his new Belly Fat Cure report.
Want more? Meet Jorge Cruise.
10 Tips to beat Depression
10 Tips to beat Depression
Looking for a blue-mood pick-me-up? Don’t crawl back into bed with the sheets over your head. Check out our 10 ways to beat the blues. Plus, could you be depressed? Take our quiz to find out…
1. Unload Your Schedule
Between driving carpool, working, volunteering at the kids’ school and managing your daily to-do list, your life is a whirlwind. Not only is that exhausting, but it also can make even the fun stuff un-fun. And work overload can cause depression, says Harold Levinson, M.D, a New York-based psychiatrist and neurologist.
So why do we say “yes” in the first place?
“As humans, we’re inherently social,” says Catherine Birndorf, M.D., founding director of the Payne Whitney Women’s Program at New York-Presbyterian/Weill Cornell Medical Center. “The problem is that party or bake sale is part of a week that includes 20 other things.”
What’s the solution?
Prioritize. “Look at the bigger picture,” Birndorf says. Which activities do you really want to do and will they realistically fit into your schedule?
2. Laugh MoreLaughter really is the best medicine.
Studies have shown that simply putting a smile on your face will make you feel better physically. It’ll send serotonin levels soaring, making you feel great all over.
So put some fun in your life, whether it's reading a good book or learning to parasail. Even simpler, learn some new jokes and share them with co-workers – just keep it clean so you don’t get in trouble!
3. Avoid Alcohol
Your social calendar is jam-packed with happy-hour drink specials and cocktails with the girls. A drink or two may keep the mood festive, but they’ll also have you belting out post-party pity tunes. Why?
“Alcohol is actually a central nervous system depressant,” Birndorf says.
Besides, you’ll pay the next day with a hangover. “You’re not as functional as usual, which can make you feel even worse,” she says.
So pace yourself, experts say. If you have three get-togethers in one week, decide how many drinks you’ll have at each and alternate between cocktails and non-alcoholic beverages. Also, fill your tummy with food to cut alcohol’s impact.
4. Accentuate the PositiveFocus on the good things in your life, especially when you feel buried under by stress and worry.
“You’re much more in control once you take a step back and look at what’s going on and what you might do to help yourself feel better,” says Donna Colabella, a clinician at the Mental Health Center of Greater Manchester in New Hampshire.
Is work getting to you? Take a time-out: Turn away from the task at hand, close your eyes for a minute and think about something in your life that makes you happy.
It may be as small as a new pair of shoes or as big as having good health. Hold on to the thought, and visualize something you’re looking forward to – maybe an evening out with friends or a date with a hot new guy.
5. Food, Glorious FoodCertain vitamins and nutrients, like omega-3 fatty acids, play a role in changing the brain chemistry that affects your mood.
“Studies have shown that there’s some mood benefit from eating foods high in omega-3 fatty acids,” says Jill Weisenberger, LifeScript nutrition expert and a nutritionist at National Clinical Research – Norfolk, Va.
Fatty cold-water fish, such as salmon, anchovies, herring and mackerel, are one of the best sources of omega-3s. But “women of childbearing potential or nursing mothers shouldn’t eat mackerel because of its high mercury content,” Weisenberger says.
B vitamins – especially B6, B12 and folic acid – may also help. So eat foods such as sunflower seeds, oranges, beets and leafy green vegetables every day to avoid mood swings.
Vitamin D offers a double dose of nutritional goodness. It can cut the risk of osteoporosis and may lift seasonal affective disorder (SAD), a depression that typically occurs in winter, when there are fewer hours of sunshine.
6. Don’t Deny the PainTrying to get through life when missing a loved one – especially the first year or two – can trigger depression and loneliness. The same holds true if your children are with the ex or a close friend or family member has moved away.
You can’t avoid the pain, says psychotherapist Richard O'Connor, Ph.D., LifeScript’s depression expert and author of Happy at Last (St. Martin’s Press, 2008). “What makes the difference is what you do with those feelings.”
Be honest with yourself. “If you try to deny the pain, stuff it away and put on a happy face, it’ll get to you, often as depression,” O’Connor says.
Instead, acknowledge that you’re missing someone and share your feelings with a trusted friend or family member.
Find a way to connect to your absent loved one, Birndorf says. Little reminders of them may help. For example, wear a piece of your grandmother’s jewelry or make your son’s favorite recipe.
7. Try an Alternative ApproachAromatherapy Breathe in and soothe your mood with aromatherapy using concentrated essential oils from plants. Those that may help include clary sage, bergamot, geranium, lavender, lemon and rose.
Dilute them with vegetable oil and massage into your skin, add a few drops to the bath, or warm them over a diffuser (the heat will spread the scent throughout the room).
AcupunctureMany acupuncture practitioners also encourage meditation and relaxation during the session, which can help clear the mind of stress and negative thoughts. Acupuncture may also give some patients a new appreciation of their body’s capabilities and strengths.
Make sure your acupuncturist is certified; many acupuncturists are also medical doctors.
8. Understand Your SymptomsIf you are still having trouble beating the blahs, you may be clinically depressed. See a doctor if you have at least six of the following 10 symptoms: - Persistent feelings of sadness, anxiety or emptiness - Decreased appetite and weight loss - Insomnia, waking up early in the morning or oversleeping - Restlessness - Fatigue or less energy - Feelings of hopelessness and pessimism - Feelings of worthlessness, helplessness or excessive guilt - Loss of interest or pleasure in once-enjoyable activities - Difficulty concentrating, remembering and making decisions - Recurrent thoughts of death or suicide
9. Talk to Your DocYour doctor can determine if medication is a treatment option, says Josh Klapow, Ph.D., associate professor of health care organization and policy at the University of Alabama in Birmingham and co-author of Living SMART: Five Essential Skills to Change Your Health Habits Forever (DiaMedica Publications, 2007).
Antidepressants relieve depression by working on brain chemicals called neurotransmitters. Those chemicals – serotonin and norepinephrine – give you that “happy feeling” and raising their levels can help boost your mood.
Here are three classes of antidepressants your doctor may prescribe:
Selective serotonin and norepinephrine reuptake inhibitors (SSNRIs): These are the newest class of antidepressants − they include Cymbalta, Effexor and Pristiq − that increase the activity of both serotonin and norepinephrine in the brain. Unlike older antidepressants, SSNRIs can be prescribed at full dose immediately, so you may feel better faster. Common side effects include diminished appetite and sexual function and sleepiness or insomnia.
Selective serotonin reuptake inhibitors (SSRIs): These antidepressants, which include Lexapro, Prozac, Paxil and Zoloft, boost only serotonin levels and have fewer side effects than other antidepressants. Side effects include dry mouth, nausea, nervousness, insomnia, headache and sexual dysfunction.
Tricyclics: Like SSNRIs, this older family of medications – including Elavil, Norpramin and Tofranil – affects both serotonin and norepinephrine levels. However, tricyclics are dosed gradually and take longer to provide relief. Side effects are also more severe, including dry mouth, blurred vision, constipation, difficulty urinating, impaired thinking and fatigue.
10. Think about TherapyResearch shows that medication and therapy together are more effective than either by itself, says O’Connor.
“Medication can help more quickly than therapy alone and can help to prevent the out-of-control mood swings that will come during recovery,” O’Connor says. “Therapy can help us resolve the problems that led to the depression and teach us how to prevent future episodes.”
When looking for a therapist, consider these questions:
- Does gender matter to me? - Does he or she accept my insurance? - What is the attendance policy? - Where is the office located? For more information, check out our Depression Health Center.
Wednesday, January 28, 2009
Study: Cleaner Air Adds to US Life Span
By AP/ALICIA CHANG Thursday, Jan. 22, 2009
(LOS ANGELES) — Cleaner air over the past two decades has added nearly five months to average life expectancy in the United States, according to a federally funded study. Researchers said it is the first study to show that reducing air pollution translates into longer lives.
Between 1978 and 2001, Americans' average life span increased almost three years to 77, and as much as 4.8 months of that can be attributed to cleaner air, researchers from Brigham Young University and Harvard School of Public Health reported in Thursday's New England Journal of Medicine. (Read the story on California's Christmas List: Clean Air.)
Some experts not connected with the study called the gain dramatic.
"It shows that our efforts as a country to control air pollution have been well worth the expense," said Dr. Joel Kaufman, a University of Washington expert on environmental health.
Scientists have long known that the grit in polluted air, or particulates, can lodge deep in the lungs and raise the risk of lung disease, heart attacks and strokes. The grit — made of dust, soot and various chemicals — comes from factories, power plants and diesel-powered vehicles.
In 1970, Congress passed a revised Clean Air Act that gave the Environmental Protection Agency the power to set and enforce national standards to protect people from particulate matter, carbon monoxide and other pollutants.
The law is widely credited with improving the nation's air quality through such things as catalytic converters on cars and scrubbers at new factories.
For the study, scientists used government data to track particulate pollution levels over two decades in 51 U.S. cities. They compared these changes to life expectancies calculated from death records and census data. They adjusted the results to take into account other things that might affect life expectancy, such as smoking habits, income, education and migration.
On average, particulate matter levels fell from 21 micrograms per cubic meter of air to 14 micrograms per cubic meter in the cities studied. At the same time, Americans lived an average 2.72 years longer.
"We saw that communities that had larger reductions in air pollution on average had larger increases in life expectancies," said the study's lead author, C. Arden Pope III, a Brigham Young epidemiologist.
Pittsburgh and Buffalo, N.Y., which made the most progress cleaning up their air, saw life spans increase by about 10 months. Los Angeles, Indianapolis and St. Louis were among the cities that saw gains in life expectancy of around five months.
The study was partly funded by the Centers for Disease Control and Prevention and EPA.
"This finding provides direct confirmation of the population health benefits of mitigating air pollution," Daniel Krewski, who does pollution research at the University of Ottawa in Canada, wrote in an accompanying editorial.
In a statement, the EPA said such studies provide critical information that can help the agency set standards on particulates. EPA data show that average particulate levels nationally have fallen 11 percent since 2000.
Last year, government researchers reported that U.S. life expectancy has surpassed 78 years for the first time. They attributed the increase to falling mortality rates for nine of the 15 leading causes of death, including heart disease, cancer, accidents and diabetes.
Saturday, January 24, 2009
Protein: the Secret for EAting Less
By now, most people know that eating more fiber is a great way to stay full all day long and keep hunger pangs to a minimum. But did you know that consuming enough protein will keep you away from the candy jar as well? Because fat is the slowest nutrient to leave the stomach, researchers used to assume that eating enough of it was the key to feeling full. However, French fries and donuts, which are high in fats but also high in processed carbs and sugar, don’t do a thing to satiate you. In fact, they’ll do the opposite, taking you on an energy high and bringing you in for a crash landing, leaving you fatigued and famished. By contrast, the protein found in foods like turkey, eggs and nuts will satisfy your hunger, render you less likely to snack later on, and won’t leave you ravenous like common junk foods do. Eat lean protein with every meal and snack and you’ll have a better chance of staying full until it’s mealtime again. Here’s the proof that protein fills you up: Women can down a family-sized bag of potato chips or crackers because simple carbs of this kind don’t do anything to appease hunger. But have you ever heard of someone bingeing on a whole steak, a dozen eggs or a family-sized package of nuts? We didn’t think so. In addition to controlling your cravings, protein is essential for building bone, muscle and skin. It also keeps your hair shiny and strong. Just don’t fall for the myth that consuming massive amounts of protein will automatically lead to fat loss. Keeping your diet balanced is the key to getting the body you want, preserving your health and looking your best.
Thursday, January 22, 2009
Eat less to fend off weight gain in middle age
SOURCE: American Journal of Health Promotion, January 2009
Published January 14, 2009
NEW YORK (Reuters Health) - As people age, trying to eat less becomes more important to fend off middle-age weight gain, a new study hints.
Women generally need to increasingly restrain their eating habits over time or they will tend to gain weight, and this applies to exercisers and non-exercisers, researchers from Brigham Young University in Provo, Utah, found.
After looking back at the eating and physical activity habits of 192 middle-aged women over 3 years, "on average, the only women not at risk of weight gain were those that increased their restrained eating," Dr. Larry A. Tucker told Reuters Health.
Compared with women who became more restrained in their eating over time, those that did not were 69 percent more apt to gain more than 1 kilogram (2.2 pounds), and 138 percent more likely to gain 3 kilograms (6.6 pounds), Tucker and co-investigator Laura Bates found.
Contrary to previous research implying that restrained eating -- the conscious restriction of dietary intake for weight control -- may lead to binge eating and possible weight gain, these findings suggest increasing self-control with food may be a logical way to prevent weight gain over time, Tucker and Bates report in the American Journal of Health Promotion.
At both the start of the study and 3 years later, the researchers obtained body weight and body fat measurements, as well as 7-day dietary intake and physical activity logs from 192 women. The women were 40 years old on average at the start of the study.
Women who did not increase their restrained eating practices were, "at substantial risk for weight gain," Tucker said.
This group also had 49 percent increased likelihood of a 1 percent increase in body fat over 3 years. Factors including age, weight, eating habits, calorie intake, and physical activity levels at the start of the study, did not significantly alter the risk for weight gain or body fat increases; nor did physical activity over the study period.
The goal of restrained eating, Tucker said, is to be satisfied, rather than stuffed, and to do so with the right foods such as non-starchy vegetables, fruits, whole grains, and vegetable proteins such as legumes, while avoiding cookies, high-fat foods, burgers, and pizza.
This study highlights how the average women, with no prescribed intervention, will gain body weight and fat over time. Therefore, Tucker and Bates call for improved interventions for helping women develop better eating habits while restricting their calorie intake.
Friday, January 16, 2009
New study supports statin's anti-dementia effects
SOURCE: Journal of Neurology, Neurosurgery and Psychiatry, January 2009.
Published January 08, 2009
NEW YORK (Reuters Health) - In the largest cohort study to date, treatment with a cholesterol-lowering statin drug was found to reduce new cases of Alzheimer's disease, regardless of the specific type of statin used or a person's genetic risk for the disease.
Numerous studies have looked at the relationship between statin use and the development of Alzheimer's disease, with conflicting results. One explanation for the inconsistencies is that only the fat soluble or "lipophilic" statins, which could get into the brain more easily than water soluble or "hydrophilic" statins, were included in the studies.
To explore these issues, Dr. M. M. B. Breteler and colleagues at the Erasmus Medical Centre in Rotterdam, the Netherlands, analyzed data from the prospective, population-based Rotterdam Study. The analysis included 6992 subjects, 55 years old or older, who were free of dementia when examined between 1990 and 1993.
During follow-up until 2005 (an average of 9.2 years), 582 subjects were diagnosed with Alzheimer's. After controlling for social, demographic and clinical factors that might raise a person's risk of getting the disease, statin users had a significant 43 percent reduced risk of Alzheimer's disease compared with those who never used statins.
The protective effect was similar for fat soluble and water soluble statins. Examples of fat soluble statins are atorvastatin (Lipitor), simvastatin (Zocor), lovastatin (Mevacor), or fluvastatin (Lescol). An example of a water soluble statin is pravastatin (Pravachol).
The protective effect of statin use against Alzheimer's disease was also similar for persons with and without the major gene mutation associated with an increased risk of Alzheimer's disease (i.e., the apolipoprotein E-epsilon-4 allele).
On the other hand, the use of other cholesterol-lowering drugs such as fibrates or nicotinic acid failed to exhibit similar benefit, Breteler's team reports.
The findings appear in this month's issue of the Journal of Neurology, Neurosurgery and Psychiatry.
In a commentary published with the study, Dr. Larry Sparks at the Sun Health Research Institute in Sun City, Arizona, states: "All in all, it is clear that somewhere between normal cognitive performance and profound dementia of Alzheimer's disease, statin therapy exerts a beneficial effect."
He points out that nearly 20 previous studies have assessed the effect of statin use on later risk of Alzheimer's disease in older people, and the majority found substantial benefit.
Sparks concludes that "it is our task to identify at what point in time statin therapy might be of the greatest benefit in order to effectively target which patients to treat with cholesterol-lowering statins."
Wednesday, January 14, 2009
reduction of blood sugar to the brain could trigger some forms of Alzheimer's disease
LONDON (Reuters) - A slow, chronic reduction of blood sugar to the brain could trigger some forms of Alzheimer's disease, U.S. researchers said on Wednesday.
The study of human and mice brains suggests a reduction of blood flow deprives energy to the brain, setting off a process that ultimately produces the sticky clumps of protein researchers believe is a cause of the disease, they said.
The finding could lead to strategies such as exercise, reducing cholesterol and managing blood pressure to keep Alzheimer's at bay, Robert Vassar and colleagues at Northwestern University's Feinberg School of Medicine in Chicago reported.
"This finding is significant because it suggests that improving blood flow to the brain might be an effective therapeutic approach to prevent or treat Alzheimer's," Vassar, who led the study, said in a statement.
"If people start early enough, maybe they can dodge the bullet."
Alzheimer's disease is incurable and is the most common form of dementia among older people. It affects the regions of the brain involving thought, memory and language.
While the most advanced drugs have focused on removing clumps of beta amyloid protein that forms plaques in the brain, researchers also are looking at therapies to address the toxic tangles caused by an abnormal build-up of the protein tau.
Vassar and colleagues analyzed human and mice brains to discover that a protein called elF2alpha is altered when the brain does not get enough energy. This boosts production of an enzyme that in turn flips a switch to produce the sticky protein clumps.
The finding published in the journal Neuron could lead to drugs designed to block the elF2alpha production that begins the formation of the protein clumps, also known as amyloid plaques, Vassar added.
"What we are talking about is a slow, insidious process over many years," he said. "It's so mild (people) don't even notice it, but it has an effect over time because it's producing a chronic reduction in the blood flow."
Do it first thing in the morning
Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University. Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism first thing in the day. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!
Your coach,Jorge Cruise
