Hi everyone! I am not sure that many of you are keeping up to date with my blog, especially since my site has been down for so long, but I assure you, it will be up by my birthday in May! Something wonderful to look forward to, eh?
I figured I would simply ease back into this by giving you some "short and sweet" information on High Fructose Corn Syrup. Each of you need to look at food labels more closely so you can refrain from this additive.
As most of you probably know, many food companies are in the process of eliminating HFCS from their entire inventory. Most of the products that have been introduced over the last couple of years have been developed with cane sugar instead of HFCS.
First of all, it has not been scientifically proven that HFCS is more detrimental to your health than cane sugar. HFCS does have about 5% more fructose than cane sugar and in some laboratory studies fructose has had a more negative affect on health than its counterpart glucose. Many food processors switched from sugar to HFCS in the ‘70s because it was easier to transport, not susceptible to freezer burn, and gave food a longer shelf life. It’s always been cheaper than sugar until just recently due to the sharp rise in the price of corn. From 1995 to 2003 federal corn subsidies totaled $37.3 billion; more than twice that of wheat; and are currently about $11 billion a year. These subsidies have played a huge role in enabling the drink companies, convenience stores and fast food services to offer larger portions at moderate prices, resulting in a variety of health problems over the years.
HFCS is produced by processing corn starch to yield glucose; then processing the glucose to produce a high percentage of fructose. Three different enzymes are needed to break down the cornstarch – alpha-amylase, glucoamylase, and glucose-isomerase. A liquid chromatography step takes the mixture to 90% fructose which is then back-blended with the original mixture to yield a final concentration of about 55% fructose.
Cane sugar, by comparison, is produced by crushing the cane, and heating, clarifying, and evaporating the juice. The product is then crystallized in vacuum pans, separated in a centrifuge, and then dried.
My philosophy and that of Preventative Health Sciences (www.phsglobal.com) is simple-- the further a food product gets away from its original state (due mostly to processing and reformulation), the worse the quality.
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Wednesday, January 23, 2008
Sunday, September 16, 2007
The one symptom of advancing womanhood that everyone talks about is called a "hot flash." Doctors label hot flashes as a vasomotor symptom -- a series of biochemical events that occur when your temperature controlling mechanism goes slightly awry. The result: Your body thinks you're overheated, even when you're not. That, in turn, directs your blood vessels to quickly discharge what it perceives as excess heat.The whole "event" is mediated by the peaks and valleys of fluctuating estrogen levels.
The National Institute on Aging estimates that 60% of all women approaching menopause have hot flashes. For decades, most women banked on hormone replacement therapy (HRT) for help. Unfortunately, the Women's Health Initiative study of 2002 cast a huge shadow of doubt on this form of treatment.
The good news is there is more than one way to cool a flash. The following are approaches to try to remedy a hotflash:
1. Watch what you're wearing.
It's not just the heavy sweaters and suit jackets that can make you feel warm. Certain fabrics to avoid include nylon, spandex, and some close-knit polyesters, all of which can hold in body heat and make it harder for you to cool down. To avoid night sweats, which are really hot flashes that occur in your sleep, skip nylon nighties or PJs, and avoid satin or all polyester sheets.
2. Exercise as much as you can.
Studies show that women who exercise regularly during menopause may get fewer hot flashes, and the duration of the flashes they do get may be shorter.
3. Use cool water to cool down
Cool water or cold compresses placed on certain key areas of the body can stop a flash almost instantly, or keep the one that's already happened from coming back for a second heat wave. The key areas are: inside of the wrists, the inside of the elbows, the back of the neck, or, if you're in private, the pulse points on either side of your groin. Other ideas: Keep your environment cool. Try to avoid hot showers, whirlpool tubs, and Jacuzzis -- all can stimulate a hot flash by raising body temperature.
4. Take a deep breath -- and relax.
If you're plagued with frequent flashes, check your breathing patterns. When we're excited we can hyperventilate, which simply means we take in more oxygen than we need. For many people the end result is a feeling of spreading warmth. This, in turn, may kick off a true hot flash. Paced breathing may be the most effective relaxation method studied.
5. Stop and smell the roses.
The scents that normally bring on a sensation of relaxation include not only roses, but lavender, vanilla, and lemongrass, plus essential oils like ylang-ylang, geranium, and clary sage.
6. Stop smoking.
Good evidence shows that smoking can worsen hot flashes
Treatments Your Doctor Can Prescribe
1. Antidepressants (Zoloft, Effexor, Paxil, and so on)
2. Bio-identical hormones.
Although they're created in a laboratory much like traditional HRT, bio-identical hormones are identical to what your body produces naturally. Thus, some experts say they may be safer than traditional HRT, and many women report they can help hot flashes and other symptoms, including mood swings and sexual dysfunction.
3. Clonidine (a blood pressure medication)
When used in small doses, this traditional blood pressure medication might help relieve hot flashes by relaxing blood vessels, which in turn may have some effect on the localized release of body heat. Though the drug has some side effects, including dry mouth and sleep disturbances, research shows it can decrease hot flashes by up to 46% with no significant health risks.
The National Institute on Aging estimates that 60% of all women approaching menopause have hot flashes. For decades, most women banked on hormone replacement therapy (HRT) for help. Unfortunately, the Women's Health Initiative study of 2002 cast a huge shadow of doubt on this form of treatment.
The good news is there is more than one way to cool a flash. The following are approaches to try to remedy a hotflash:
1. Watch what you're wearing.
It's not just the heavy sweaters and suit jackets that can make you feel warm. Certain fabrics to avoid include nylon, spandex, and some close-knit polyesters, all of which can hold in body heat and make it harder for you to cool down. To avoid night sweats, which are really hot flashes that occur in your sleep, skip nylon nighties or PJs, and avoid satin or all polyester sheets.
2. Exercise as much as you can.
Studies show that women who exercise regularly during menopause may get fewer hot flashes, and the duration of the flashes they do get may be shorter.
3. Use cool water to cool down
Cool water or cold compresses placed on certain key areas of the body can stop a flash almost instantly, or keep the one that's already happened from coming back for a second heat wave. The key areas are: inside of the wrists, the inside of the elbows, the back of the neck, or, if you're in private, the pulse points on either side of your groin. Other ideas: Keep your environment cool. Try to avoid hot showers, whirlpool tubs, and Jacuzzis -- all can stimulate a hot flash by raising body temperature.
4. Take a deep breath -- and relax.
If you're plagued with frequent flashes, check your breathing patterns. When we're excited we can hyperventilate, which simply means we take in more oxygen than we need. For many people the end result is a feeling of spreading warmth. This, in turn, may kick off a true hot flash. Paced breathing may be the most effective relaxation method studied.
5. Stop and smell the roses.
The scents that normally bring on a sensation of relaxation include not only roses, but lavender, vanilla, and lemongrass, plus essential oils like ylang-ylang, geranium, and clary sage.
6. Stop smoking.
Good evidence shows that smoking can worsen hot flashes
Treatments Your Doctor Can Prescribe
1. Antidepressants (Zoloft, Effexor, Paxil, and so on)
2. Bio-identical hormones.
Although they're created in a laboratory much like traditional HRT, bio-identical hormones are identical to what your body produces naturally. Thus, some experts say they may be safer than traditional HRT, and many women report they can help hot flashes and other symptoms, including mood swings and sexual dysfunction.
3. Clonidine (a blood pressure medication)
When used in small doses, this traditional blood pressure medication might help relieve hot flashes by relaxing blood vessels, which in turn may have some effect on the localized release of body heat. Though the drug has some side effects, including dry mouth and sleep disturbances, research shows it can decrease hot flashes by up to 46% with no significant health risks.
Sunday, August 26, 2007
Working Abs
1) Concentrate on true ab exercises, in which the ribcage and pelvis squeeze together, rather than on hip flexor movements.
2) Train abs at the end of your workout
3) Training abs every other workout is sufficient.
4) Try to do at least two sets of a crunching movement (for upper abs) and two more of a reverse crunching movement (for lower abs). As you get more advanced you will find you can do a few more sets.
A host of theories have been developed to explain why it is one of the simplest muscle groups to train (countless books have been written on the subject). However, the function of the abdominals is simply to help stabilize the torso and to draw the ribcage and pelvis together in a “crunching” movement. Therefore, any true abdominal exercise has to be, given the nature of the muscles involved, some kind of crunch. Anything else is not a primary abdominal exercise.
People tend to make two mistakes regarding abdominal training. Instead of pulling the ribcage and pelvis together, they think the function of the abs is to lift the entire torso, as in a traditional sit-up. Or they believe the abdominals are connected somehow to the legs, so they try to train abs by lifting their legs into the air in a conventional leg-lift.Both of these exercises,primarily work a set of muscles called the iliopsoas or hip flexors, which attach at the lower back, cross over the pelvis and insert at the thigh. When you do sit-ups or leg-lifts, instead of your abs flexing through a full range of motion, they function instead as stabilizers. Your abdominals can get very tired doing this, but you don’t get the kind of washboard abdominal development that most people hope for from this kind of training.
While hip flexor exercises tend to strain the lower back, real abdominal exercises are one of the main therapies for lower back problems. When you do true crunches you strengthen the abdominals in opposition to the lower back muscles and help relieve them of excess stress and strain.
Get back to the basics..........crunch those abs!
1) Concentrate on true ab exercises, in which the ribcage and pelvis squeeze together, rather than on hip flexor movements.
2) Train abs at the end of your workout
3) Training abs every other workout is sufficient.
4) Try to do at least two sets of a crunching movement (for upper abs) and two more of a reverse crunching movement (for lower abs). As you get more advanced you will find you can do a few more sets.
A host of theories have been developed to explain why it is one of the simplest muscle groups to train (countless books have been written on the subject). However, the function of the abdominals is simply to help stabilize the torso and to draw the ribcage and pelvis together in a “crunching” movement. Therefore, any true abdominal exercise has to be, given the nature of the muscles involved, some kind of crunch. Anything else is not a primary abdominal exercise.
People tend to make two mistakes regarding abdominal training. Instead of pulling the ribcage and pelvis together, they think the function of the abs is to lift the entire torso, as in a traditional sit-up. Or they believe the abdominals are connected somehow to the legs, so they try to train abs by lifting their legs into the air in a conventional leg-lift.Both of these exercises,primarily work a set of muscles called the iliopsoas or hip flexors, which attach at the lower back, cross over the pelvis and insert at the thigh. When you do sit-ups or leg-lifts, instead of your abs flexing through a full range of motion, they function instead as stabilizers. Your abdominals can get very tired doing this, but you don’t get the kind of washboard abdominal development that most people hope for from this kind of training.
While hip flexor exercises tend to strain the lower back, real abdominal exercises are one of the main therapies for lower back problems. When you do true crunches you strengthen the abdominals in opposition to the lower back muscles and help relieve them of excess stress and strain.
Get back to the basics..........crunch those abs!
Friday, August 17, 2007
The Diabetes Conspiracy:What You Need to Know
• As men grow older, their levels of the essential androgen hormone testosterone decline dramatically. This phenomenon has been termed andropause, or the male equivalent of menopause.
• Decreasing testosterone levels have been linked to age-related health ailments such as erectile dysfunction, muscle wasting, and, perhaps most notably of all, diabetes.
• Restoring youthful levels of testosterone may help avert diabetes, helping aging men decrease their reliance on diabetes medications. Clinical experience
shows that testosterone therapy helps improve blood sugar control, boost energy levels, support sexual health, promote wound healing, and restore a more youthful appearance.
• Many people, even leading doctors, are unaware of testosterone’s many benefits. Not only is testosterone effective in offsetting age-related changes, it is also inexpensive and safe. Drug company profits would plummet if testosterone therapy was more widely used to treat aging men.
• All men over the age of 35 should have their levels of testosterone—along with blood lipids, glucose, and prostate-specific antigen—tested to assess their overall well-being and to determine whether they may benefit from testosterone replacement therapy.
• As men grow older, their levels of the essential androgen hormone testosterone decline dramatically. This phenomenon has been termed andropause, or the male equivalent of menopause.
• Decreasing testosterone levels have been linked to age-related health ailments such as erectile dysfunction, muscle wasting, and, perhaps most notably of all, diabetes.
• Restoring youthful levels of testosterone may help avert diabetes, helping aging men decrease their reliance on diabetes medications. Clinical experience
shows that testosterone therapy helps improve blood sugar control, boost energy levels, support sexual health, promote wound healing, and restore a more youthful appearance.
• Many people, even leading doctors, are unaware of testosterone’s many benefits. Not only is testosterone effective in offsetting age-related changes, it is also inexpensive and safe. Drug company profits would plummet if testosterone therapy was more widely used to treat aging men.
• All men over the age of 35 should have their levels of testosterone—along with blood lipids, glucose, and prostate-specific antigen—tested to assess their overall well-being and to determine whether they may benefit from testosterone replacement therapy.
Thursday, August 16, 2007
Metabolic Syndrome: What Is It?
Metabolic syndrome is not a disease in itself. Instead, it's a group of risk factors -- high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat.
Obviously, having any one of these risk factors isn't good. But when they're combined, they set the stage for many problems. These risk factors double your risk of blood vessel and heart disease, which can lead to heart attacks and strokes. They increase your risk of diabetes by five times. But the good news is that it can be controlled, largely with changes to your lifestyle.
Metabolic Syndrome: The Risk Factors
According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.
1--Large Waist Size
For men: 40 inches or largerFor women: 35 inches or larger
2--Cholesterol: High Triglycerides (150 mg/dL or higher)
3--Low Good Cholesterol (HDL)-For men: Less than 40 mg/dLFor women: Less than 50 mg/dL
4--High Blood Pressure (130/85 mm Hg or greater)
5--Blood Sugar: High Fasting Glucose Level (100 mg/dL or higher)
To be diagnosed with metabolic syndrome, you would have at least three of these risk factors.
Metabolic syndrome is not a disease in itself. Instead, it's a group of risk factors -- high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat.
Obviously, having any one of these risk factors isn't good. But when they're combined, they set the stage for many problems. These risk factors double your risk of blood vessel and heart disease, which can lead to heart attacks and strokes. They increase your risk of diabetes by five times. But the good news is that it can be controlled, largely with changes to your lifestyle.
Metabolic Syndrome: The Risk Factors
According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.
1--Large Waist Size
For men: 40 inches or largerFor women: 35 inches or larger
2--Cholesterol: High Triglycerides (150 mg/dL or higher)
3--Low Good Cholesterol (HDL)-For men: Less than 40 mg/dLFor women: Less than 50 mg/dL
4--High Blood Pressure (130/85 mm Hg or greater)
5--Blood Sugar: High Fasting Glucose Level (100 mg/dL or higher)
To be diagnosed with metabolic syndrome, you would have at least three of these risk factors.
Tuesday, August 14, 2007
As you may already know, I am a big proponent of resistance training. It suprises me that even in the fitness craze that we are in, a lot of people still have a misconception that weights will make you look like the Hulk. This concept is entirely untrue. Weight training is so important to maintain a healthy, toned physique.
Cardio is great, but should be used in conjunction with resistance trianing. Case in point: an overweight person who relies on cardio alone will burn calories, and perhaps lose weight, but they will only be a smaller version of their former self.........still holding a lot of bodyfat and not much lean muscle.
Resistance training gives your body true shape, builds strength, and also maintains bone density. If you have limited time in the gym, do your weight training first and follow it with cardio! Don't forget to eat clean!
Cardio is great, but should be used in conjunction with resistance trianing. Case in point: an overweight person who relies on cardio alone will burn calories, and perhaps lose weight, but they will only be a smaller version of their former self.........still holding a lot of bodyfat and not much lean muscle.
Resistance training gives your body true shape, builds strength, and also maintains bone density. If you have limited time in the gym, do your weight training first and follow it with cardio! Don't forget to eat clean!
Saturday, July 28, 2007
Obesity as Unhealthy as Smoking: Poll.............Most Americans now consider obesity as risky to their health as smoking, according to a new Gallup Poll. Results of the survey of 1,001 adults show 83% view obesity as very harmful to one's health, compared with 79% who said the same about smoking. Researchers say the results reveal a new view of obesity's health risks, and show that medical knowledge about the negative health effects of being overweight has entered the American mind-set.
Friday, July 27, 2007
Exercise can cause acid reflux in some people. This is called exercise-induced gastroesophageal reflux, and is exacerbated by excessive contracting of the stomach muscles.
So if you’re wondering why you have heartburn during or after exercising, this may be the cause. What can you do to avoid it? Here are a few tips:
Don’t eat right before exercise. In fact, you shouldn’t eat any later than 60 minutes prior to your workout.
Avoid large meals, even if it’s a full hour before exercise, especially those foods that are heavy on the protein or fat.
Don’t drink an excessive amount of water right before you exercise. Drinking 8-16 ounces of cold water within the 30 minutes before exercise is plenty.
To keep yourself hydrated, sip on 4-8 ounces of cold water every 10-15 minutes during exercise and drink 16-24 ounces of cold water after you’re done.
Persistent heartburn despite these changes may require the attention of your physician, so don’t hesitate to get checked out if you feel your problem persists or is severe.
So if you’re wondering why you have heartburn during or after exercising, this may be the cause. What can you do to avoid it? Here are a few tips:
Don’t eat right before exercise. In fact, you shouldn’t eat any later than 60 minutes prior to your workout.
Avoid large meals, even if it’s a full hour before exercise, especially those foods that are heavy on the protein or fat.
Don’t drink an excessive amount of water right before you exercise. Drinking 8-16 ounces of cold water within the 30 minutes before exercise is plenty.
To keep yourself hydrated, sip on 4-8 ounces of cold water every 10-15 minutes during exercise and drink 16-24 ounces of cold water after you’re done.
Persistent heartburn despite these changes may require the attention of your physician, so don’t hesitate to get checked out if you feel your problem persists or is severe.
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