Related Material: Weight Diabetes Thyroid Disease The American Thyroid Association - Scientists and Physicians Dedicated to Better Understanding and Treatment of Thyroid Diseases. Grave's Disease Foundation Helpful Diabetic Links and Resouces Diabetic Recipes! Diabetic Recipes - Section II! Fighting a Weightloss Plateau You’ve been eating all the right foods, exercising for at least 30 minutes each day, you’ve dropped one size, but suddenly you’ve hit a wall and the weight isn’t coming off anymore. Do you give up on your original weight loss goal? “Don’t give up,” says Baltimore-based registered dietitian Noralyn Wilson, an American Dietetic Association spokesperson. “Weight loss plateaus are very common. Be patient. Plateaus are a normal part of weight loss. As you lose weight, your body needs fewer calories to function.” The first step in getting over the plateau is to celebrate the initial weight loss, then move on. It may be time to increase the duration or the intensity of your exercise each day or to try a new physical activity that is more challenging. “Also, if you haven’t been keeping a food diary, this might be a good time to start,” says Wilson. A food diary can give you insights into your eating habits and help identify areas you might need to change. A diary will also make you think before indulging in a high fat snack that might hinder your further loss. Consider reassessing your weight loss goal. Ask yourself if it is realistic or appropriate for you? A registered dietitian can provide strategies to help you get your weight loss plan back on track,” Wilson says. For more information on how to find a dietetics professional in your area, call ADA at 800/366-1655 or visit EatRight.org and enter your zip code in the “Find a Nutrition Professional” box. With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being. Source: Media release from the American Dietetic Association. For more information, please visit EatRight.org Low Carb Diet Debate Results of two new studies on low-carbohydrate diets support the position of the American Dietetic Association that the most effective method of healthy lifelong weight management includes an eating plan that is based on complex carbohydrates such as whole grains, fruits and vegetables, moderate in protein and relatively low in fat, coupled with daily physical activity. The studies, in the May 22 issue of the New England Journal of Medicine, look at the effectiveness of "carbohydrate-restricted" diets over six months and low-carb, high-protein, high-fat approaches such as the Atkins Diet over three, six and 12 months. "The findings confirm what we already know," said registered dietitian and American Dietetic Association spokesperson Kathleen Zelman. "There is no magic bullet to safe and healthful weight loss." Zelman added: "In the short term, these studies show you can achieve weight loss with low-carb diets. But in the long term, success rates were not different from people who are on a more 'traditional' diet. These results don't change ADA's recommendations for achieving healthful weight that can be sustained over a lifetime." ADA's advice is based on the National Academy of Sciences' recommendations that adults obtain 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat and 10 percent to 35 percent from protein. "These recommendations provide you with a good deal of room to increase your level of protein, which other recent studies have suggested can be effective, without going to the level of the Atkins Diet," Zelman said. "You can move toward the higher end of the protein range, stay at the lower end of the fat range and make sure your carbohydrates are complex, meaning whole grains such as whole wheat pasta." Registered dietitian and ADA spokesperson Keith Ayoob noted that many people in the studies apparently had trouble staying with the low-carbohydrate diet and there were many dropouts. "Twelve months is an equalizer," Ayoob said. "You hit a wall. Your lifestyle starts to be affected and you get bored. A high dropout rate is a sign that extreme diets can be difficult to maintain. People start to realize they don't want to avoid their favorite foods, even in small amounts, for a long period." With nearly 70,000 members, the American Dietetic Association is the nation's largest organization of food and nutrition professionals. The Chicago-based ADA serves the public by promoting optimal nutrition, health and well-being. Visit ADA at www.eatright.org. Related Material: Low Carb Fitness Low Carb Diet and Your Kidneys Low Carb Dieting Quick Facts for Low Carb Dieters WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting Protect Yourself Against Health Fraud Americans spend billions of dollars each year on products or services that claim everything from "losing weight while you sleep" to "no more arthritic pain." Easy remedies are hard to resist, but many don't always deliver on their promises. Some can be harmful. Health fraud means promoting, for financial gain, a health remedy that doesn't work -- or hasn't yet been proven to work. Health fraud has grown significantly in the past several decades. Why such growth? People today take more personal responsibility for staying healthy. That interest has launched a huge demand for products and services that promote health. What are the consequences? Health fraud takes advantage of consumers and carries significant economic and health risks including: False Hopes Unsound nutrition advice, products or services won't prevent or cure disease. For the best advice, contact your physician and a dietetics professional such as a registered dietitian. A Substitute for Reliable Health Care Proper health care can be delayed if you follow bad advice. You may lose something you can't retrieve -- time for effective treatment. Unneeded Expense Even under the best of circumstances, some products and services simply don't work. Why waste your hard-earned money on something that has no effect? Potential Harm Unsound nutrition advice, products or services can put your health at risk. Large doses of some vitamins and minerals, in the form of dietary supplements, can have harmful side effects. For example, excessive vitamin K is risky if you take blood-thinning drugs. And excessive amounts of vitamin A during pregnancy increase the chances of birth defects. What can you do? Below are some tips that can help you in identifying health fraud and where you can go for sound nutrition information. Do Your Homework Find out more before you purchase a nutrition product, treatment or service. Seek Advice from Reliable Sources It's not easy to distinguish nutrition facts from misinformation. Contact a credible nutrition source such as a dietetics professional. Report Nutrition Fraud If you suspect that a statement, product or service is false, discuss it with the appropriate government agency or file a complaint. The Federal Trade Commission and the Food and Drug Administration have produced a brochure, "Miracle Health Claims: Add a Dose of Skepticism," to help consumers understand the consequences of and learn how to identify health fraud. Operation Cure All where you can file a complaint or view an online brochure. This website offers information for consumers on how to recognize health fraud, and information about the FTC's initiatives. To receive a copy of the brochure by mail, call 877-382-4357 or write to: Consumer Response Center Federal Trade Commission 600 Pennsylvania Ave. NW Room H 130 Washington, D.C. 20580-0001 Buyer Beware Click here to go directly to Fraudulent Cure-All's In Wisconsin, three firms' weight loss claims lead the state to clamp down on companies that sold weight loss products to tens of thousands of dieters who ended up losing millions of dollars but not many, if any, pounds. The three companies providing these supposed weight loss products have been referred to federal officials for fraud charges. In Wisconsin, beer is the drink of choice. Friday fish fries are sacred to many resulting in tens of thousands of residents paying millions seeking a quick weight loss fix in products such as "fat burning pills", "Exercise in a bottle", ab rollers, bun burners and even underpants that supposedly melt away cellulite just by wearing them. Some are saying "You would think common sense would tell people these things will not work", but those people obviously do not know the desperation felt by many in repeated, failed weight loss attempts. "Lose weight while you sleep" may sound ridiculous, but when these lies are repeated often enough, people want to start believing them. And do. The sad fact is, there truly is no easy way to lose weight. This is why people will put their hope and trust into companies making these claims. Weight loss is a $40 billion dollar industry, exploiting this difficult problem for nothing more than profit. Among the complaints made by people were they never received the product, the product didn't work, the product was missing parts and often the money-back guarantees were not guaranteed. When some tried to get their money back, they couldn't. As a result of the complaints made by residents in Wisconsin, Consumer Protection officials are seeking to stop the companies from doing business in Wisconsin and getting refunds for residents. Lipo-Slim is one of the targeted companies. Wisconsin state authorities have referred them to U.S. Postal inspectors on allegations of mail fraud. Lipo-Slim lists a post office box in New York and touts in it's ads that their underpants feature thousands of "microspore cells" that "produce a gentle massage that destroys deep fat which are the cause of excess fat". They encourage consumers to try the underpants that sell for $19.95 to $29.95 a pair depending on the size, risk-free for 15 days. Last November, ten other states including Arizona, settled consumer fraud allegations against Lipo-Slim and two other companies for selling the slimming underpants. In 1999, the company was told to give full refunds in Iowa to anyone who bought them there. Two other companies referred to Federal authorities are Actislim and e4L (Everything For Less). Actislim sells pills that claim to burn fat while you sleep. e4L provides products such as the Bodazzler Bun Burner and the Ab Roller. Complaints included delayed delivery, billing disputes, merchandise that didn't work, broken or missing parts and difficulty getting refunds. On February 5th, an answering machine message left by the Phoenix based company e4L said the company was closed for the day and the company's web site was under construction. Another suspicious fact is there are no phone listings for Actislim or Lipo-Slim. State investigators are having difficulties finding some of the companies because they often use a post office box number in their ads. Another interesting revelation - the same advertisements were running with the names of different companies with different addresses. The records of just one of the companies were subpoenaed by the Wisconsin Department of Agriculture, Trade and Consumer Protection. They discovered some interesting statistics; 26,000 Wisconsin residents made purchases in one year, spending an average of $678.00. There are so many companies touting "fat busting" and "thigh slimming" and the like, with products they sell via infomercials, magazine ads and internet advertising that authorities believe many more people in Wisconsin alone are throwing away their money in the always desperate attempt at weight loss. One women who resides in Green Bay, Wisconsin, spent more than $1,000 for an herbal remedy that was supposed to melt away her fat. She didn't lose a pound. A salesman had come directly to her home and claimed he lost 100 pounds using the product and told her she could do it, too. The woman took the pills for nine months and spent better than $1,400. She says "All I lost was my money and I'm very, very angry". This poor woman weighs in at around 300 pounds and was grossly taken advantage of. This is only one story amongst hundreds of thousands nation wide. Along with the issue of people being horridly taken advantage of for a problem that to them is very painful and all too real, is the concern that some of these products may even harm the health of those who try them. Most adults require about 1000 to 2000 calories a day and consultants such as myself, recommend losing no more than one to two pounds a week, which would simply mean cutting back calories by 500 per day. If one truly did lose 50 percent of their excess body fat in just 14 days as one of the claims say, they would be one very ill individual. Losing weight means exercising and reducing caloric intake. That is the bottom line. Product Claims to Watch Out For * "Eat what you want and never, ever have to diet again" * "Capsules that burn fat while you sleep. Every morning you'll wake up weighing less." * "Amazing enzyme that 'eats' 900 times its weight in fat." * "You'll never be hungry. You will not be on any diet. You will not have to exercise. You will not have to sacrifice anything at all". * "You can enjoy all these delicious foods like fried chicken, pizza, cheeseburgers, even butter and sour cream and stop worrying about your weight". * "Burn calories while you're just standing or sitting around doing nothing - even while you're sleeping". * "Fat Trapper permanently blocks fat so that it can never be absorbed by your body - never!" * "Exercise in a Bottle works on a cellular level, forcing every cell in your body to work, whether you're exercising or not. And when your cells are working, you are burning calories or losing fat." * "Amazing fat pill ends hunger." * "Imagine losing as much as 50% of all excess fat in 14 days." Fraudulent Cure-Alls In spite of government efforts to the contrary, "alternative" cure alls are as large an industry as they ever have been. Included in these are Herbal remedies, Chinese medicine and the like.The old adage for these "cure all's" is "quackery". The names "alternative" or "complimentary" have taken it's place. A man who had always been open to trying alternative therapies and claims he has "tried everything", recently went to an unlicensed practitioner and was told he had cancer of the prostate, hypothalamus and large and small intestines. "Don't worry", the practitioner said, I'll have you healed in a couple weeks". The practitioner gave the man some homeopathic medicines and then billed him for $287.00. He later learned he was snowed. His reaction? "I'm an idiot", he stated emphatically. This man is not an idiot, rather he is part of a large, growing number of Americans falling prey to alternative treatments. Amercians spend about 20 billion per year on fraudulent medical devices and drugs that are nothing more than a hoax. Hundreds of thousands of people are being cheated every year. Health fraud is, sadly, a major business in America today. It has not only become more deceptive, it has also become more expensive. There are three factors health experts believe to be largly responsible for this unscrupulous business: the internet, desperate health-care consumers and lax federal regulations. To make matters worse, there is a perception in America that these products could not be marketed were they not safe and effective. It is true that manufacturers of these products are not supposed to make unsubstantiated claims, but many do so unashamedly. For example, dietary supplements do not have to undergo rigorous clinical testing to be marketed. In fact, many products readily available had absolutely no health agency reviews done on them. Claims of products and their healing powers are openly advertised and fed to the public at large with no consequence. In the last several years, the Federal Trade Commission has sent out over a thousand letters to operators of Internet sites warning them to quit making questionable claims. A follow up report showed only 28 percent of the manufacturers shut down their sites after recieving the letter and/or warning. There are literally thousands of sites on the internet selling questionable devices and getting away with it because our government simply does not have the resources to monitor them all. Health aids sold on the Internet and through infomercials have no guarantee that they are safe and effective or that they have any active ingredients at all. The eagerness of many people to try these products is often due to a sense of desperation these companies are well aware of and take total advantage of. This sense of desperation stems from a belief that anything new and/or different must be an improvement to standard medical care - from which they've been unable to get the help they seek. People simply seem to lack suspicion and to innocently fall prey to the cure-all's and their claims of miraculous - and unrealistic - results. Society as a whole has become more accepting of yoga, acupuncture and chiropractic care. As a result, it is now beginning to embrace fringe procedures and products that may cause more harm than good. One of the biggest myths of our time is the myth that all-natural automatically means a product is safe. Two natural products, arsenic and hemlock, are also natural - and deadly. Clues that a "Cure" is a Fraud Source: Quackwatch - Your Guide to Health Fraud, Quackery and Intelligent Decisions * The tonic, tincture or technological device is touted as a cure-all for a wide range of ailments. * The product is called a "scientific breakthrough" or a "miraculous cure", "exclusive product", "secret ingredient", "ancient remedy", or other far-fetched term. * The manufacturer claims the government, medical profession or scientists have conspired to suppress the treatment. * Ads for the remedy rely on a lot of impressive sounding yet incomprehensible medical jargon to disguise the lack of scientific research supporting the product. 1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall 6. Effexor Zoloft Paxil Wellbutrin Bextra Neurontin Lipitor Percocet Oxycodone Vioxx Valium Naproxen Tramadol Ambien Morphine Oxycontin Celebrex Prednisone Celexa Tylenol Ultracet Protonix Soma Atenolol Prozac Lisinopril Lortab Darvocet Cipro Levaquin Ativan Nexium Cyclobenzaprine Ultram Alprazolam Trazodone Norvasc Biaxin Codeine Clonazepam Toprol Zyprexa Zocor Zithromax Diovan Skelaxin Klonopin Lorazepam Depakote Diazepam Albuterol Topamax Seroquel Amoxicillin Ritalin Methadone Augmentin Zetia Cephalexin Prevacid Flexeril Viagra Zyrtec Synthroid Promethazine Phentermine Plavix Metformin Doxycycline Aspirin Remeron Metoprolol Amitriptyline Advair Ibuprofen Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace Concerta Allegra Clonidine Lithium Strattera Norco Elavil Abilify Risperdal Mobic Ranitidine Lasix Fluoxetine Levitra Coumadin Diclofenac Hydroxyzine Phenergan Lamictal Verapamil Guaifenesin Aciphex Furosemide Entex Metronidazole Carisoprodol Propoxyphene Insulin Digoxin Zanaflex Clindamycin Trileptal Buspar Keflex Bactrim Dilantin Flomax Benicar Baclofen Endocet Avelox Lotrel Inderal Provigil Glucophage Demerol Zantac Fentanyl Premarin Fosamax Penicillin Claritin Reglan Enalapril Tricor Methotrexate Pravachol Amiodarone Zelnorm Erythromycin 146. HCTZ Potassium Tegretol Omeprazole Meclizine# * search rank =1 # search rank =150 Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information Recent Additions to RxList Monographs Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine) Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine) Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam) Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride) Symlin (pramlintide acetate [amylin] ) Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral) Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.) Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution) VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral) Zovirax (Acyclovir for Injection) Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide) Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone) CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin) Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole) Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine) Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin) Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride) Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel) Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium) Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine) Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin) Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula) Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone) Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet) Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines) Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine) Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril) Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures) North American Indian Medicine Anemopsis californica Aralia racemosa Arnica angustifolia subsp. angustifolia Baptisia tinctoria Chenopodium ambrosioides var. anthelminticum Cimicifuga (syn. Actaea) americana Cimicifuga (syn. Actaea) racemosa Echinacea purpurea Eupatorium perfoliatum Geranium maculatum Gillenia trifoliata Hamamelis virginiana Hedeoma pulegioides Lobelia siphilitica Monarda fistulosa Nicotiana tabacum Panax quinquefolius Podophyllum peltatum Sanguinaria canadensis Scutellaria lateriflora Veratrum viride Maori medicine Arthropodium cirratum Coprosma robusta Cordyline australis Fuchsia excorticata Halaragis erecta Hebe salicifolia Hibiscus trionum Leptospermum scoparium Macropiper excelsum Phormium tenax Sophora microphylla Tetragonia tetragonioides Aboriginal medicine of Australia Banksia integrifolia var compar Crinum pedunculatum Dodonaea viscosa Eucalyptus species Prostanthera cuneata Solanum aviculare Ayurvedic medicine of the Hindu Abelmoschus esculentus Acorus calamus Anethum graveolens Berberis vulgaris Carica papaya Carum carvi Cinnamomum camphora Coriandrum sativum Cuminum cyminum Curcuma longa Cymbopogon citratus Elettaria cardamomum Ferula assa-foetida Glycyrrhiza glabra Inula racemosa Nigella sativa Ocimum tenuiflorum Oryza sativa Papaver somniferum Pimpinella anisum Piper betle Piper nigrum Podophyllum hexandrum Punica granatum Ricinus communis Saccharum officinarum Sesamum indicum Sida rhombifolia Withania somnifera Traditional Chinese medicine Acorus gramineus Arctium lappa Artemisia annua Artemisia vulgaris Aspidistra lurida Bletilla striata Buddleja officinalis Clerodendrum bungei Coix lacyrma-jobi Cyperus rotundus Gingko biloba Indigofera sp. Loropetalum chinense Ophiopogon japonicus Platycodon grandiflorus Pyracantha ornato-serrata Rohdea japonica Sedum spectabile South African tribal medicine Acokanthera oblongifolia Agapanthus praecox Artemisia afra Clivia miniata Dietes iridioides Eucomis autumnalis Eucomis comosa Gladiolus papilio Haemanthus albiflos Lobelia erinus Ochna serrulata Olea europaea ssp.africana Pelargonium alchemilloides Physalis peruviana Scadoxus puniceus Schinus molle Tulbaghia violacea Zantedeschia aethiopica Medicinal Plants of the Mediterranean Allium sativum Ammi majus Cnicus benedictus Ecballium elaterium Hyssopus officinalis Iris germanica ‘Florentina’ Laurus nobilis Lavandula angustifolia Mandragora officinarum Pistachia lentiscus Ruta graveolens Salvia sclarea Santolina chamaecyparissus Silybum marianum Herbal Medicine of Northern Europe Angelica archangelica Asplenium scolopendrium Colchicum autumnale Convallaria majalis Digitalis purpurea Galium odoratum Gentiana lutea Helleborus niger Humulus lupulus ‘Aureus’ Hyoscyamus niger Linum usitatissimum Lysimachia vulgaris Lythrum salicaria Prunella vulgaris Sempervivum tectorum Succisa pratensis Viburnum opulus Viola odorata The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency. Star-K Certified: Amway/Access Business Group Cell Tech Life Science Laboratories Melaleuca Nature's Sunshine Nutralife Health Products Preventive Medical Group Shaklee Sunrider Trout Lake Farm Certified by Other Agencies: Adwe (KAJ) First Quality Health (OU) Freeda (OU) Landau (Volover) Maxi-Health (OU) Navitco (OU) Nutri-Supreme (Kof-K) Solgar (Kof-K) APPROVED MEDICATIONS (2005) This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005. ANTACIDS Alka Seltzer Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime, Heartburn Relief, Morning Relief, P.M., Extra Str) Gas-X Regular & Extra Strength Chewables With Maalox (Orange, Wildberry) Fastabs Gaviscon Antacid Reg & Ex Str Tabs Maalox Antacid Liquid Max Str Antacid/Anti-Gas Liquid Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str Mylanta Reg, Children's, Max Str & Ultra Tabs Pepcid AC Chewable Tablets - Dairy Swallowable Tablets Pepcid Complete Tablets - Dairy Phazyme Quick Dissolve Chewable Tabs (125mg) Rolaids Regular Strength: Cherry, Original Peppermint, Spearmint Tabs Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs Tums - Diamond-K Regular - Assorted Fruit, Peppermint Tabs E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs E-X Fresh Blends Tabs - Dairy Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs Cool Relief Cool Mint Tabs - Dairy Smooth Dissolve - Tropical Smoothies ANTI DIARRHEAL Imodium A-D Caplets Advanced Chewable Tabs & Caplets Kaopectate Reg Liquid - Cherry, Peppermint, Vanilla Extra Str Liquid Pepto Bismol Original & Cherry Chewable Tabs Original Liquid Maximum Strength Liquid ANTI-NAUSEA Bonine Chewable Tablets Dramamine Chewable Tablets Original Formula Tablets - Dairy Less Drowsy Tablets - Dairy COLD, ALLERGY & DECONGESTANTS Benadryl Allergy & Cold Caplets Allergy & Cold Fastmelt Tabs - Dairy Allergy Fastmelt Tablets - Dairy Benadryl-D Allergy & Sinus Fastmelts - Dairy Chlor-Trimeton 4-hr Allergy Tabs - Dairy Claritin Non-Drowsy 24-hr Tabs - Dairy Claritin-D 12-hr Tablets - Dairy Non-Drowsy 24-hr Tablets Coricidin HBP Cold & Flu Tablets - Dairy Cough & Cold Tablets - Dairy Max Str Flu Tablets - Dairy Singlet Caplets Sudafed 12-hr Non-Drowsy Caplets Severe Cold Non-Drowsy Caplets Sinus & Allergy Tablets - Dairy Triaminic Chest & Nasal Congestion Liquid (Citrus) - OU Cold & Allergy Liquid (Orange) - OU Cold & Cough Liquid (Cherry) - OU Cold & Night Time Cough Liquid (Berry) - OU Cough Liquid (Berry) - OU Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU Cough & Sore Throat Liquid (Grape) - OU Flu Cough & Fever Liquid (Bubblegum) - OU Night Time Cough & Cold Liquid (Grape) - OU Trout Lake Farm 1st Sneeze - Star-K Tylenol - see also Pain Reliever section Children's Plus Cold & Cough Chewable Tablets Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets Konsyl Powder Metamucil - All Powders LACTOSE INTOLERANT Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy LAXATIVES Colace Liquid 1% Solution Ex Lax Reg, Max Str & Ultra Pills Chocolated Pieces - Dairy Perdiem Overnight Relief Pills Peri-Colace Tablets Philips' Original Milk of Magnesia Liquid Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06. PAIN RELIEVERS Aleve Caplets & Tablets Anacin Reg Tabs, Ex Str Tabs Bayer Children's Chewable Aspirin (81mg) Night Time Relief Caplets Ecotrin Aspirin Tablets (325mg & 500mg) Goody's Ex Str Tablets PowderMotrin Children's Chewable Tablets Regular Tablets & Caplets St. Joseph Low Str Chewable Tablets (81mg) Tylenol - see also Cold, Allergy & Decongestion section Adult Extra Strength Liquid Children's Melt Away & Soft Chews Cool Caplets Extra Strength Tablets & Caplets Junior Strength Melt Away & Soft Chews Regular Strength TabletsVanquish Caplets SLEEPING AIDS Nytol Quick Caps - Dairy Sominex Original Formula Tablets Unisom Sleep Tablets Vivarin Tablets THROAT LOZENGES Ludens - OUD Fisherman's Friend - Manchester B.D. (no kosher symbol required) PRODUCTS ALWAYS APPROVED The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps. * Undocumented case histories are used to claim amazing results. * The drug or device is only available from one source. * Payment is required in advance. * The promoter promises a money-back guarantee. (Most of these are fly-by-night operators) Secrets to Health and Wellness Natural ways to feel better! Double Your Laughs A 1998 study showed that the average toddler laughs 400 times a day, but the average American adult only laughs 15 times a day. That's a shame because laughter relaxes your muscles, boosts immunity, and may even extend your life. So aim to laugh at least 30 times a day. To help, stash a joke book in your desk drawer. Tap Away Tension Lightly tap your scalp with your knuckles for 10 seconds, taking slow, deep breaths as you tap. Silly as it seems, this softens tense muscles in your head and neck and builds your energy, says Elaine Gavalas, exercise physiologist in New York City and author of The Yoga Minibook for Stress Relief (Simon & Schuster, 2003). Tote Around Healthy Fuel Keep small bags of nuts and dried fruit (like cashews and tart cherries or walnuts and dates) in your purse. The healthy fats and fiber in this snack will sustain you longer than a sugary candy bar. Take a Power Shower End your morning shower with a 30-second blast of cool water. You may shiver a little, but the temperature change improves blood flow and gives you a burst of energy. Steep Basil Tea To relax in minutes, place three washed fresh basil leaves (Ocimum basilicum) in a cup of hot water. Steep for 10 minutes, inhaling the aroma, and then sip the tea slowly. Herbalists know basil is one of nature's most effective calmatives, yet it's often overlooked because it's such a commonly used kitchen spice. Get a Boost from Bananas This favorite fruit contains norepinephrine and serotonin, two brain chemicals that support your mood. Sigh Away Stress When you're frazzled, take a deep breath in through your nose to expand your belly, and then exhale through your mouth with a long, mind-clearing "Ahhhh" sound. Sample Something New Taste star fruit or another food you've never eaten before. Try a new exercise class. Making little changes wipes away mental cobwebs and gets your energy flowing. Ax Stress with Your Fingertips To ease stress, pinch the bottom of one of your earlobes with your thumb and index finger. Maintain the pressure for two minutes, breathing deeply. Repeat on the other ear. Munch a Brazil Nut Just one contains your recommended daily allowance of selenium (50 to 100 mcg), a mineral that may prevent depression. Perform a Kind Act Allow another motorist into traffic in front of you or run an errand for an elderly neighbor. Small generosities like these give both the doer and the receiver a little lift. Just Do Something Immobility saps your energy, but taking action empowers and recharges you. When you feel yourself haunted by worry, fear, and frustration, don't think of the best thing to do. Just think of a good thing to do, and then do it. Eat Fish Prepare salmon, sardines, or other cold-water fish two or three times a week. They contain omega-3 fats, which keep your moods stable. A 2001 Finnish study found that fish-eaters are less likely to be depressed. Bean Up Your Next Meal Studies show that depressed people often lack B vitamins. Beans deliver a significant dose of these vitamins. Try pinto beans with rice, chickpea hummus on pita bread, or a black bean soup. Keep Good Chocolate On Hand Treat yourself to about an ounce of high-quality dark chocolate every day. Always sit down and eat it slowly, relishing each mouthful. Note the chocolate's texture, flavor, and aroma. Think of this luxurious little ritual as a restorative minivacation. Picture Yourself Powerful Next time you're about to tackle an exhausting task, visualize yourself doing it as if you were feeling sharp and supercharged. Make the image detailed; your mind can stimulate your body to feel a certain way. Iron Out Your Diet Iron deficiency often triggers fatigue among menstruating women. Fight it by eating iron-rich foods like black beans and pumpkin seeds. To improve absorption, combine them with foods rich in vitamin C, like red bell peppers. Get Out Spend some time outdoors every day. You don't have to go outside for long. Just take 10 minutes to breathe fresh air, check the weather, and listen to the birds. Contact with nature can rejuvenate you. Listen to Your Gut If your stomach growls hungrily, pay attention. Eat a snack or meal. The longer you wait to eat, the more likely you are to suffer a blood sugar slump that could wreck your mood and motivation. Melt Your Muscles When you're in a bad mood, your muscles tense. Counter crankiness with a steamy 10-minute shower. As your muscles loosen up, so will your attitude. Spice Up Your Mood and Food According to folk wisdom, oregano (Origanum vulgare) relieves heavy-hearted feelings. Give your spirits and and tastebuds a pick-me-up by adding 1 to 2 teaspoons of the dried herb to a saucepan of tomato sauce before you toss it with pasta. Hang Your Head Rejuvenate with a forward bend, an easy yoga pose. Stand tall with your feet hip-width apart and your knees slightly bent. Fold forward so your torso pours out of your legs like a waterfall. Let your head and arms hang toward the floor. Take three deep breaths, and then slowly lift your torso to an upright position. Chow Down at Lunch To beat mid-afternoon drowsiness, make lunch your main meal, and eat it away from your desk. Choose foods with a variety of bold flavors (like salty, savory miso soup with tangy salmon teriyaki or a spicy bean burrito with salsa). Emphasize vegetables, beans, nuts, chicken, or fish, and go light on simple carbohydrates like white bread or white rice. End with a healthy sweet (like a small piece of dark chocolate or candied ginger). Follow this advice and you'll be more productive after lunch. Play to Get Fit! Four playground favorites you can use as a personal gym! If you have little children you enjoy taking to the park, make use of that time and get in your own workout with the following moves using the playground equipment. Swings Pumping your legs to swing high targets your quadriceps and hamstrings (front and back of your thighs). The harder you pump, the higher you swing and the more intense your workout becomes. Hop off and push someone on the swing next. This will work your arms, or biceps. For an extra move that targets your abdominal muscles, sit on the swing; grasp the chains with your hands overhead. Support yourself with your hands and pull your knees toward your chest. Hold for a second, and then slowly lower. This is a tough one so you may only be able to do a few repetitions. That is okay, do what you can. The Slide Climbing up the steps is good for your quadriceps, hamstrings and buttocks. The best part – sliding down – does wonders for lifting your spirits and boosting your energy. If you are stick at the bottom of the slide catching your child while she/he has all the fun, lift him overhead each time for a great upper-body workout. For an extra move, that targets your triceps, or the back of the arms, place your hands behind you on the edge of the slide. Extend your legs. Bending your elbows so they point behind you, slowly lower yourself. Hold for a second then slowly press back up. This is equivalent to a triceps dip. Monkey Bars Swinging from bar to bar is a fabulous workout for your upper body. So is climbing up and down the bars to exercise your arms and legs at the same time. Just hanging from a bar is a great way to stretch your whole body. For an extra move, that targets your arms, back and shoulders do chin-ups. If chin-ups are too difficult, do not sweat it (no pun intended), do these variations: Using a bar that is taller than you, place your hands about shoulder-width apart with your palms facing you. Step on a nearby bar to boost yourself up so your arms are bent and your chin is above the bar you are holding. Slowly lower your body by extending your arms. When your arms fully extend, use your feet to boost yourself back up. Seesaw The up-and-down motion is sure to put a smile on your face; the impact each time you land will help keep your bones strong and pushing off to go back up works your legs and buttocks. For an extra move, that targets your chest, shoulders and arms, when it is not your turn to ride, use the main bar to do push-ups. Place your hands about shoulder-width apart and extend your legs behind you. Keeping your head back, and legs in a straight line, bend your elbows and slowly lower your chest toward the bar. Hold for a second then push back up. There you have it – your four moves to look and feel younger as well as enjoy some quality time with your children! Imagine how fun it will be for them to see mom enjoying the playground as well. Just think of the memories – and the great example you are setting by encouraging activity. Quick Tip: To avoid accidents, always keep an eye on your kids, of course, and stick close by them. In fact, make this entire experience more fun for all by swinging with your kids and seesawing with them. If you have more than one child, set them both on the other end of the see-saw to challenge your leg muscles while you put them up into the air. If you do have to run after your child, or children for any reason, that will burn calories as well. In addition, it will get your metabolism moving! The Nutrients in Chocolate Chocolate Composition The composition of cocoa and chocolate has been extensively studied. The fat in chocolate, which is primarily derived from cocoa, is comprised of two saturated fatty acids, palmitic and stearic acids, and the monounsaturated oleic acid, in addition to a small amount (less than 5%) of other fatty acids. Although consumption of saturated fats is thought to raise cholesterol, and thus raise the risk of heart disease, regular consumption of cocoa butter and chocolate has been repeatedly shown to not raise blood cholesterol. Further research has shown that this is probably due to the relatively high concentrations of stearic acid, which studies have shown to have a cholesterol-neutral effect, and oleic acid, which is known to have mild cholesterol-reducing effects. In addition to the fat and simple sugars present in chocolate, the cocoa component in chocolate is rich in a number of essential minerals, including magnesium, copper, potassium and manganese. Indeed, chocolate is thought to be one of the largest single contributors of copper to the diet in the United States. Phytochemicals in Chocolate In addition to the well-known and essential macro- and micronutrients present in chocolate, there are a number of phytochemicals in cocoa and chocolate that may have important health effects in humans. Phytochemicals are naturally occurring chemical compounds present in plant foods such as cocoa, and they are attracting a great deal of interest in the nutrition and medical research community because of their potential health benefits beyond that of classical micronutrients such as vitamin C, vitamin D, etc. Over the years, cocoa has been recognized for its phytochemical content, especially the methyl xanthines caffeine and theobromine, and, more recently, the antioxidant flavonoids. Although chocolate is often thought to contain relatively large amounts of the stimulant caffeine, the actual amount is relatively low compared with that present in tea and coffee. A large number of other compounds are naturally present in cocoa and chocolate; however, none have yet been shown to influence human health and behavior. Flavonoids in Chocolate Of much greater interest in the context of health benefits is the rich flavonoid content of raw cocoa and the relatively rich flavonoid content of some chocolates and cocoas. Flavonoids are part of a large and diverse class of phyto-chemicals called polyphenols. Several thousand flavonoids exist in substantial amounts in common plant-based foods, such as tea, chocolate, cocoa, soybeans and wine. Interestingly, several decades ago flavonoids were thought to be essential micronutrients and equivalent to vitamins. However, subsequent research failed to confirm this, and their status as essential nutrients was officially removed in 1950. Epidemiological research, which studies the association between diet and health, in the last decade has suggested that some flavonoids might protect against certain chronic diseases, especially cardiovascular disease. However, the totality of the evidence is not conclusive and the results of these studies can be justifiably criticized due to a lack of reliable food composition data defining the true contribution commonly consumed foods make to flavonoid intake. In spite of the equivocal nature of this research, the appealing nature of it has sparked needed research to understand the mechanism by which flavonoids might be able to protect against heart disease, and these results have shown that at least some flavonoids do have the potential to promote a healthy cardiovascular system. New news, 2005: There is more good news for chocolate lovers. Scientists have found that eating dark chocolate appears to improve the function of important cells lining the wall of blood vessels for at least three hours. In a study, they found that eating dark chocolate seemed to make the blood vessels more flexible, which helps prevent the hardening of the arteries that leads to heart attacks. Dark chocolate is rich in flavonoids, which act as natural antioxidants - chemicals that combat the damage oxygen does to the body. By improving the blood vessel flexibility in apparently healthy people, dark chocolate emerges as perhaps a power food, the scientists said. Information from a study done at Athens Medical School in Greece Step Up to Good Cholesterol You may have known that step aerobics can burn calories and is a good exercise for the heart, but did you know that research specifically has found step aerobics can step up your good cholesterol levels? There are two kinds of cholesterol. The first is high-density lipoprotein (HDL) cholesterol, also called "good cholesterol" and low-density lipoprotein (LDL) cholesterol, also called "bad cholesterol". A high LDL level puts you at an increased risk of developing coronary heart disease and stroke. A study published in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. This small, eight-week study followed 45 sedentary female Turkish college students. Fifteen of the women participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15 women in the study continued to be sedentary. At the study's conclusion, the investigators from Baskent University in Ankara found that both groups of active women showed a significant reduction in their overall cholesterol levels compared to the sedentary group. However, only the women participating in step aerobics showed a substantial increase in their HDL cholesterol levels. Body weight did not change in any of the groups. Although researchers concluded that step aerobics is effective in modifying (cholesterol) profiles (at least in female college-aged students), they did not speculate on reasons why that was the case. The researchers did note, however, that certain points need to be considered, including that this was a small study. Also, though the women were told not to alter their diets, there is no information whether this direction was followed. It also is important to remember that other factors contribute to high cholesterol levels, including your age and your weight. Step aerobics more vigorous "Step aerobics is more vigorous than aerobic dance, and the vigorousness and frequency of exercise determines a higher or better change in HDLs," says Gerald Fletcher, M.D., a cardiologist with the Mayo Clinic in Jacksonville, Fla. and a spokesman for the American Heart Association. "There are many good reasons to do exercise," Fletcher says. "Regularity and frequency of exercise tends to bring HDL levels up more dependably. The more vigorous the exercise is, the better, from the standpoint of overall health benefits." According to Robyn Stuhr, M.A., an exercise physiologist at the Women's Sports Medicine Center, Hospital for Special Surgery in New York, step aerobics can provide a challenging workout and is a great choice for those who enjoy exercising to music in a group. "Aerobic exercise contributes to health in many more ways than increasing HDL cholesterol," Stuhr adds. "Aerobic exercise has a positive effect on stamina, blood pressure, weight, sleep patterns, energy levels, lipid profiles, and can reduce the risk of cardiovascular disease, diabetes, and certain types of cancer. We should all get moving!" Stuhr advises that if a person experiences knee pain while using a step bench, he or she should use a lower step height, see a sports medicine doctor, or consider another form of aerobic exercise such as cycling, elliptical training, or walking. Also, the American Heart Association recommends that if you have a health risk such as high cholesterol or have had a heart problem, you should speak with your doctor before starting a new exercise program. This is extremely important if you have led an inactive lifestyle. When you speak with your doctor, you can develop an exercise routine together that will benefit you and your heart. Working Out Safely with High Blood Pressure Following are simple and safe tips for improving the health of your heart. Regular aerobic exercise can lower both systolic and diastolic blood pressure by an average of ten points. However, because exercise does make your heart work harder, you need to be careful, especially if you are just starting an exercise regime or if your blood pressure is excessively high. (Greater than 159/99) To exercise safely, follow these tips: Be Moderate Avoid competitive exercises that include bursts of intense exertion. Easy aerobic exercise such as walking is good for people of all blood pressure levels. Use Weights Carefully Resistance training can lower blood pressure by two to four-percent, but if you have uncontrolled hypertension (greater than 160/100) you should not lift weights. If you have the permission of your doctor, do one set of ten to fifteen repetitions using a moderate, not heavy, weight. Never hold your breath while lifting and always exhale when lifting or exerting effort. Stand Slowly After stretching or exercising on the floor, get up slowly. Some blood pressure medications can cause “orthostatic hypotension”, a condition that makes you dizzy when you stand quickly. Do it Daily Consistent exercise lowers blood pressure best. Try to work out at least four days a week, daily if possible. For best results, try doing at least 20 minutes each time. Skip Caffeine A pre-workout cup of coffee may cause a spike in blood pressure. Avoid caffeine three to four hours before exercising. Quick Tip: Always warm-up and cool down to help your heat adjust to activity. When Your Heart Rate Lies Blood pressure medications can interfere with heart rate, so monitor your intensity with a one to ten perceived exertion scale. With one being resting and ten being sprinting, stay at four to six, where you are breathing a little heavy, but not out of breath. Soothe Tired Feet Instantly! Rub away fatigue and lower your risk of injury with a foot massage. Massaging the foot stimulates the nerve endings and rejuvenates the muscles. The better shape you keep your feet in, the longer and stronger your walks will be and the lower your risk of injury. Please note, however, if you suffer from a contagious skin condition such as athlete’s foot, or if you have diabetes, you should consult with a physician first. Here is a ten-minute do-it-yourself foot massage: 1. Work the sole of one clean, bare foot at a time. Start by moving the heel of your hand or thumb in long strokes from the heel to the base of the toes. 2. With comfortable but firm pressure, use a fingertip or thumb to make little circles, about the size of a dime, all over the sole of the foot. 3. For deeper relief, press your thumb directly into one point on the sole and hold for a few seconds. Do this all over the bottom of your foot. 4. Grasping one toe at a time between your thumb and finger, simultaneously squeeze and tug gently along the length of the toe. 5. Finish by making little circles, as in step two, around the anklebones. Other feel-good ideas: Put a small but sturdy glass bottle or golf ball on the floor, and roll it under your foot, bearing down with a little pressure. If desired, chill the bottle or ball for added relief. Alternate hot and cold foot baths, soaking in hot water for five minutes, then cold water for 30 to 60 seconds. Use specialty sandals or massage beds; both have nub insoles/bases to stimulate circulation. Give yourself a special treat sometime when finances allow and splurge on a professional food massage. Aspartame -- IS Safe; The World Agrees! Any weight-conscious consumer will frequently encounter the sweetener aspartame as a sugar substitute. Beyond dieters, controlling sugar intake can be vital for people with or at risk for diabetes. So it's natural to consider the safety of an ingredient found in a growing array of foods and beverages, from low-calorie desserts to breakfast cereals. Government agencies, health organizations and respected centers of science have been involved in these studies. Their conclusions are remarkably uniform – aspartame poses no health risks to the general population. Rigorous study The United States Food and Drug Administration (FDA) reports that it has reviewed over 100 toxicological and clinical studies on aspartame. That's a worldwide point of view. Also pronouncing aspartame safe are the European Union's Scientific Committee for Food; the United Nations' Joint Expert Committee on Food Additives; the World Health Organization; and many, many more (some are listed at end of this article.) In all, more than 90 countries have approved aspartame. The Massachusetts Institute of Technology's Clinical Research Center has studied whether aspartame consumption leads to any physical and psychological effects different from the effects of sugar or a placebo. The conclusion: Even large amounts of aspartame – much more than consumers typically take in during a day – showed no adverse impact on the health and well being of people in the study. Experts agree that a small group of people with a rare hereditary condition called phenylketonuria (PKU) should restrict or avoid the ingestion of the amino acid phenylalanine, which is found in aspartame. This recommendation covers all sources of this common amino acid, which includes many foods that have no aspartame. The incidence of PKU is estimated at 1 in 16,000 among Americans. PKU can be detected by a blood test at birth, which is routinely administered to newborn babies in the U.S. It would be exceedingly rare for someone to have this disease and not be aware of it from birth. Sweet Without the Sugar When it comes to adding sweetness, just a little aspartame goes a long way A 12-ounce serving of diet Coke has less than one calorie, yet still provides a satisfying sweet taste. That's because aspartame is about 180 times sweeter than sugar. So calorie-conscious consumers can indulge their sweet tooth without disrupting their diet. Many use aspartame to comply with a doctor's order to limit their carbohydrate intake. The American Diabetes Association has said that it considers aspartame to be an acceptable sugar substitute and a safe part of a diabetic meal plan. Metabolic Action The name "aspartame" might sound a little exotic, but the main ingredients are two common dietary components known as amino acids. One is phenylalanine, mentioned above, and the other is aspartic acid. Amino acids are the building blocks of proteins and therefore play an essential role in nutrition for people of all ages. The two amino acids found in aspartame occur naturally in a number of meats, grains and dairy products. For example, eight ounces of milk will contain over 400 mg of phenylalanine, and 3 ounces of chicken will have more than 1,000 mg. In comparison, eight ounces of diet Coke will contain only 62 mg. In recent years unfounded rumors have been spawned and spread, mainly through anonymous Internet messages, that wrongly associate aspartame with various health conditions. If methanol is mentioned as a culprit, note that in large doses it is toxic however, the small amount present in aspartame and a number of other foods, such as tomatoes and oranges, is easily metabolized by the body without any problems. Many of the foods we safely eat all the time contain small amounts of naturally occurring substances, like methanol, that in much larger amounts would not be safe. The real danger is in the rumors themselves. They can cause consumers needlessly to forego the health benefits and enjoyment of foods and beverages that meet their requirements for reduced sugar and calorie consumption. They also cause needless worry and confusion, and provide incorrect health information to many in the greatest need of accurate information. Numerous health organizations have published statements supporting the safety of aspartame. Information about aspartame safety can be found on the websites of many of these organizations. Here are just a few of those organizations: American Heart Association European Food Information Council International Food Information Council Mayo Clinic United States Food and Drug Administration (FDA) Aspartame Resource Aspartame-Experts.com - Aspartame has been proven safe through extensive study in animals and humans for more than two decades. The U.S. Food and Drug Administration (FDA) Commissioner, upon approving aspartame, noted, "Few compounds have withstood such detailed testing and repeated, close scrutiny, and the process through which aspartame has gone should provide the public with additional confidence of its safety." Diabetes and Coffee Dutch researchers announced that people that consume large amounts of coffee might actually reduce their risk of developing type 2 diabetes. Scientists at Vrije University in Amsterdam said that some of the components in coffee may help the body metabolize sugar, which may reduce the risk of diabetes. Rob Van Dam, from Vrije University's Department of Nutrition and Health, does not really know what it is in the coffee that works against diabetes; however, when his team compared coffee consumption with the risk of type 2 diabetes, they found that the more coffee people drank, the lower their risk was. Those that drank seven or more cups of coffee per day were 50% less likely to develop diabetes, while fewer cups a day had less of an impact. Mr. Van Dam also stressed that more studies are needed to confirm the findings and that people should not run out and start drinking large amounts of coffee. While it's not bad for most people to drink moderate amounts of coffee and coffee-based drinks, studies have shown that high coffee consumption can raise cholesterol levels and increase osteoporosis in some people. Regardless of the form it comes in, coffee contains minerals and micronutrients that can be beneficial to our health. Van Dam added that scientists may be able to identify the active components in coffee that were beneficial, and then they may be able to develop a type of coffee, or some other product, that could offer the same benefits without any of the negative consequences that consuming large quantities of coffee may bring. Source: The Lancet Resources WeightAndDiabetes.com Click here for Diabetic Recipes! Click here for Diabetic Recipes - Section II! Quick 100 Calorie Snacks 100 Calorie Chocolate Treats Five Ghirardelli Milk Chocolate Drops Two Mrs. Fields Decadent Chocolates One-fifth Toblerone bar Two slices Terry's Chocolate Orange Four Andes Bars Three Nestle After Eight Mints This 'n That A large stalk of celery stuffed with: A tablespoon of chunky peanut butter A tablespoon of soft light cream cheese About 2-tablespoons of water packed tuna mixed with a teaspoon of light mayonnaise and sprinkled with a dash of onion powder A large dill pickle wrapped in a thin slice of boiled ham or swiss cheese, (or both) Jello For the sweet tooth: Lime diet jello: Two packages to three cups water with a scoop of cottage cheese Strawberry, raspberry or cherry diet jello: Two packages to three cups water, chilled until thickened but not set and one-third cup of whipping cream whipped into the jello until it has a souffle consistency Makes six servings Orange diet jello: Prepare as above, but add one-half teaspoon of vanilla and one-quarter teaspoon of almond extract along with whipping cream. Chill until set. Looks and tastes a lot like cantaloupe. Add a scoop of cottage cheese if desired. Lime diet jello prepared the same way, but with one-half teaspoon of lemon extract Tastes a lot like key lime pie! Cereal: Cream of Wheat Regular or quick Mix'n Eat, plain, prepared, 1 packet Frosted Mini-Wheats, 1 ounce (about 1/2 cup) Grape-Nuts Flakes, 1 ounce (about 3/4 cup) Honey Smacks, 1 ounce (about 3/4 cup) Total, 1 ounce (about 3/4 cup) Wheaties, 1 ounce (about 1 cup) Pasta: Noodles, cooked, plain, 1/2 cup Spaghetti, cooked, plain, generous 1/2 cup Crackers: Rye wafers, whole-grain, 1 -7/8 X 3- 1/2 inches, four Saltines, 1- 7/8-inch square, four Fruit: One medium banana Generous 1/2 cup of sweetened applesauce, or 1-cup unsweetened Dried apriocot halves, cooked, unsweetened, 1/2 cup 1 cup raw cherries, or 1/2 cup sweet in heavy syrup 1/4 cup Cranberry sauce Four Dates, dried, pitted, whole Scant 1-cup Grapes One medium pear or 1/2 cup canned pears in heavy syrup 1/2 cup sliced, cooked plantains 1 cup raw strawberries or 1/2 cup frozen, sweetened Raw wedge of watermelon (about 1-1/2 pound piece) or 2-cups diced! Pineapple, canned, unsweetened, six ounces Waffle From mix, 7-inch diameter from frozen (about 1- 1/2 ounces), one square Meat: Bacon, cooked, two slices Chicken Roll, light meat, two ounces (two slices) Chicken or Turkey Frankfurter - one Two ounces boiled ham Crabmeat, 3/4 cup canned or cooked Omelet, plain with one large egg, skim milk One scrambled egg, skim milk added Sunflower seeds, roasted, hulled, 2-tablespoons Generous 1-cup serving of Minestrone One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water) Vegetable soup - 1-1/8 cup with beef, chicken or turkey Sweets 'n Stuff: Two chocolate chip cookies, 2-inches in diameter Two fig bars, 1-1/2 inch square each Two chocolate or vanilla sandwich cookies, 1-1/2 inch in diameter Five vanilla wafers, 1-3/4 inch in diameter One-third cup baked custard Ice milk, 1/2 cup hardened One-third cup sherbet 1/2 cup Frozen Yogurt Eight pieces M and M's candies One ounce of Gum Drops (about eight pieces) Hard Candy, one ounce (about five pieces or two lollipops) One ounce of Jelly Beans (ten pieces) One ounce marshmallows - Four large Lemonade or Limeade, frozen concentrate, sweetened, reconstituted, 8 fluid ounces De-Stress With Six Easy Steps Heart disease, cancer and obesity are serious health threats today. However, stress can make you sick as well. Stress elevates your level of cortisol, the hormone your body produces when you are under stress. Sustained levels put you at risk by raising blood pressure, dampening your immune system and impairing your ability to lose weight. Following are some simple steps to help you take control of your stress right now. 1. Take ten. Find quiet, comfortable place to sit. Take several slow, deep breaths to help clear your mind. Continue breathing and repeating the word “one” to yourself as you exhale. Practice this for five to ten minutes once or twice a day. You should find your stress levels dropping. 2. Tune it out. Known to ease anxiety and lower blood pressure and heart rate, music is an old but tried and true stress buster. While slow music or soothing instruments typically yields the best results, choose a style you enjoy. Make it something that grabs you and takes your focus off your worries. 3. Take a walk. Any exercise, even a leisurely 20-minute walk or bike ride, can reduce stress. While you are exercising, do not let yourself think of anything that upsets you and causes stress. Rather, focus on what you are doing; the health benefits you are achieving. If you are taking a walk, look around at the scenery, if on a treadmill or stationery bike, put on some headphones with your favorite music. Whatever you do for your mind, do not let it worry! 4. Write it out. Put the details of a stressful event down on paper. This may help unburden your mind as well as your body. Take 20 minutes a day, for three days and use that time to write about a stressful event in your life. Do not worry about spelling or style; just focus on getting it off your mind. When you are done with this, tear up your troubles and throw them out. 5. Try an over-the-counter remedy. Siberian ginseng is an herbal remedy available in health food stores and most pharmacies. It is great for bolstering the body against every day stress. Take 100mg in capsule form, three times a day for six months, followed by one dose a day for two months. Make sure the capsules standardize to 1-percentage eleutherosides to ensure you get enough of the active ingredient of the herb. Please note however, if you are one who is sensitive to drugs and herbs, forget this suggestion or check with your doctor first. 6. Customize your workspace. Studies have shown people in high-stress jobs often are not aware of their stress level. You could be one of them. One quick and easy way to ease workday tension is to make your desk or office feel more like home. Display snapshots of your last family vacation. Hang pictures or postcards of artwork or scenes you enjoy. Buy some fresh flowers and put them on your desk. These personal touches can help relax you even on your busiest day. Avoiding Carpal Tunnel Syndrome Carpal tunnel syndrome is common among computer keyboard users. It can strike anyone, and its consequences are serious. Awareness of the problem and its causes is crucial to preventing CTS. With proper ergonomics and attention to the work routine you can prevent CTS; with early detection and treatment it need never become debilitating. The employer's attention to stress levels, proper ergonomics, and the early warning signs of CTS are important in keeping the ailment at bay in the workplace. Carpal tunnel syndrome (CTS) is a painful, debilitating condition. It involves the median nerve and the flexor tendons that extend from the forearm into the hand through a "tunnel" made up of the wrist bones, or carpals, and the transverse carpal ligament. As you move your hand and fingers, the flexor tendons rub against the sides of the tunnel. This rubbing can cause irritation of the tendons, causing them to swell. When the tendons swell they apply pressure to the median nerve. The result can be tingling, numbness, and eventually debilitating pain. Causes Like many skeletomuscular disorders, CTS has a variety of causes. It is most often the result of a combination of factors. Among these are: * Genetic predisposition. Certain people are more likely than others to get CTS. The amount of natural lubrication of the flexor tendons varies from person to person. The less lubrication, the more likely is CTS. One study has related the cross-sectional shape of the wrist, and the associated geometry of the carpal tunnel, to CTS. Certain tunnel geometries are more susceptible to tendon irritation. * Health and lifestyle. People with diabetes, gout, and rheumatoid arthritis are more prone than others to develop CTS, as are those experiencing the hormonal changes related to pregnancy, menopause, and the use of birth control pills. Job stress has also been linked to an increased likelihood of CTS. And CTS seems to be more frequent among alcoholics. * Repetitive motion. The most common cause of CTS that's been attributed to the workplace is repetitive motion. When you flex your hand or fingers the flexor tendons rub against the walls of the carpal tunnel. If you allow your hand time to recover, this rubbing is not likely to lead to irritation. The amount of recovery time you need varies from fractions of a second to minutes, depending on many circumstances, including the genetic and health factors mentioned above, as well as the intensity of the flexing, the weight of any objects in your hand, and the extent to which you bend your wrist during flexing. * Trauma. A blow to the wrist or forearm can make the tendons swell and cause or encourage the onset of CTS. Prevention Computer keyboard users can take several steps to lower their chances of developing CTS. Some of these center around the configuration of the workplace, or "ergonomics." Others have to do with human factors. * Ergonomics. Proper seating is crucial to good ergonomics. The height of your seat and the position of your backrest should be adjustable. The chair should be on wheels so you can move it easily. Arm rests on the chair, though optional, are often helpful. * Table height. To adjust the chair properly, look first at the height of the table or desk surface on which your keyboard rests. On the average, a height of 27-29 inches above the floor is recommended. Taller people will prefer slightly higher tables than do shorter people. If you can adjust your table, set your waist angle (see below) at 90 degrees, then adjust your table so that your elbow makes a 90 degree angle when your hands are on the keyboard. * Wrist angle. If your keyboard is positioned properly your wrists should be able to rest comfortably on the table in front of it. Some keyboards are so "thick" that they require you to bend your hands uncomfortably upward to reach the keys. If so, it will help to place a raised wrist rest on the table in front of the keyboard. A keyboard that requires you to bend your wrists is a common cause of CTS among computer users. * Elbow angle. With your hands resting comfortably at the keyboard and your upper arms vertical, measure the angle between your forearm and your upper arm (the elbow angle). If it is less than 90 degrees, raise the seat of your chair. If the angle is greater than 90 degrees, lower the seat. Try to hold your elbows close to your sides to help minimize "ulnar displacement" the sideways bending of the wrist (as when reaching for the "Z" key). * Waist angle. With your elbow angle at 90 degrees, measure the angle between your upper legs and your spine (the waist angle). This too should be about 90 degrees. If it is less than 90 degrees, your chair may be too low (and your knees too high). Otherwise, you may need to alter the position of the backrest or adjust your own posture (nothing provides better support than sitting up straight). (Note: If making your waist angle 90 degrees changes your elbow angle, you may need to readjust the height of your chair or table.) * Feet. With your elbows and waist at 90 degree angles, your feet should rest comfortably flat on the floor. If they don't, adjust your chair and table height and repeat the steps above. If your table isn't adjustable and your feet don't comfortably reach the floor, a raised footrest can help. Otherwise, you may need a different table. Work Routine You need very little recovery time between keystrokes to cool and lubricate the flexor tendons. If you type constantly, however, the need for recovery builds. Further, working with your hands bent upward at the wrists or frequently bending your wrists sideways heightens the friction within the carpal tunnel. It takes longer to recover from these motions. Working under stress (deadline pressure, anger, or other anxiety) can make matters even worse. Many studies recommend a 10-15 minute break each hour to give yourself the recovery time you need. This needn't be a break from productive activities just a break from your keyboard. Exercises can help, too. Try the following: 1. Make tight fists, hold for one second, then stretch your fingers out wide and hold for five seconds. Repeat several times. 2. With arms outstretched in front of you, raise and lower your hands several times. Rotate your hands ten times (make circles in the air with the fingertips). Variety is the key. CTS occurs most frequently in workers whose motions are not only repetitious but are kept up for hours at a time. If you use a keyboard, structure your workdays to include a mix of activities each hour. For example, instead of typing all morning and filing all afternoon, mix typing and filing throughout the day. Early Detection The most painful cases of CTS are those that have gone undetected or untreated over a long time. CTS can be caught easily in its early stages, however, and much of the pain and all of the disability avoided. Early symptoms include a tingling in the fingers, often beginning several hours after work activity has stopped. Because of this delay in the appearance of symptoms, many CTS sufferers don't make the connection between their work activities and the pain they feel until it's too late. The tingling can lead, over time, to stiffness and numbness in the fingers and hand, and then to severe wrist and hand pain. For many individuals the early symptoms of CTS go unnoticed. Employers and co-workers can help one another identify the onset of CTS by watching for and pointing out any unconscious shaking of the hands, rubbing of the wrists, or unusual postures or hand positions at the keyboard. At the first sign of CTS, you should be examined by a doctor who specializes in hand and wrist disorders. The doctor can perform a number of simple tests to detect CTS, and can prescribe specific steps for avoiding the problem. Ice and Heat Treatment for Injuries With any sprain, strain or bruise there is some bleeding into the underlying tissues. This may cause swelling, pain and delay healing. Ice treatment may be used in both the immediate treatment of soft tissue injuries and in later rehabilitation. During immediate treatment, the aim is to limit the body's response to injury. Ice will: * Reduce bleeding into the tissues. * Prevent or reduce swelling. * Reduce muscle spasm and pain. * Reduce pain by numbing the area and by limiting the effects of swelling which causes pain. These effects all help to prevent the area from becoming stiff by reducing excess tissue fluid that gathers as a result of injury and inflammation. In the later, or rehabilitation, phase of recovery the aims change to restoring normal function. At this stage the effects of ice can enhance other treatments such as exercise by reducing pain and muscle spasm. This then allows better movement. If you have to do exercises as part of your treatment it can be useful to do them with ice in place or immediately after it is removed when the area will still be a little numb. This reduces pain and makes movement around the injury more comfortable. How do you make ice packs? Ice packs can be made from ice cubes in a plastic bag or wet tea towel. A packet of frozen peas is also ideal. These mould nicely and can go in and out of the freezer. Purpose made cold packs can also be bought from pharmacies. Take care when using ice and cold packs from a deep freeze. These are very cold and can cause ice burns quickly if used without care and proper protection. How are ice packs used? * Ideally, rub a small amount of oil over the area where the ice pack is to go (any oil can be used, even cooking oil!). If the skin is broken or there are stitches in place, do not cover in oil but protect the area with a plastic bag. This will stop the wound getting wet. * Place a cold wet flannel over the oil (do not need if using plastic bag). * Place the ice pack over the flannel. * Check the colour of the skin after 5 minutes. If it is bright pink/red remove the pack. If it is not pink replace the bag for a further 5-10 minutes. * Ice can be left on for 20 to 30 minutes but there is little benefit to be gained by leaving it on for longer. You run the risk of damaging the skin if ice is left on the skin for a long time. * The effect of the ice pack is thought to be improved if it is pressed gently onto the injured area. Ice can burn or cause frostbite if the skin is not protected with oil and/or other protection such as a wet flannel. How long should ice be applied? Ideally, ice should be applied within 5-10 minutes of injury for 20-30 minutes every 2-3 hours. After the first 48 hours when bleeding should have stopped the aim of treatment changes from restricting bleeding and swelling to getting the tissues re-mobilised with exercise and stretching. Ice helps with pain relief and relaxation of muscle tissue. Heat Do not use heat on a new injury (for example soaking in a hot bath, using heat lamps, hot water bottles, deep heat creams, etc). These will increase bleeding and make the problem worse. When an injury is older than 48 hours, heat can be applied in the form of heat pads, deep heat cream, hot water bottles or heat lamps. Heat causes the blood vessels to dilate (open wide) which brings more blood into the area. It also has a direct soothing effect and helps to relieve pain and spasm. If heat is applied to the skin it should not be hot, gentle warmth will suffice. If heat is applied there is the risk of burns and scalds. The skin must be checked at regular intervals. Ice often gives better and longer lasting effect on the circulation than heat. The pain killing properties of ice are also deeper and longer lasting than heat. Precautions when using heat and ice Do not use cold packs or heat:- * over areas of skin that are in poor condition. * over areas of skin with poor sensation to heat or cold. * over areas of the body with known poor circulation. * if you have diabetes. * in the presence of infection. Also, do not use ice packs on the left shoulder if you have a heart condition. Do not use ice packs around the front or side of the neck. Gluten Free Tidbits Many people have offered concerned parents and sufferers, options for replacing wheat flour in favorite family recipes. Each person usually comes to place where they have a GF flour mix which they prefer for taste and rising above others, but even then these blends may vary based upon what exactly you are cooking. For example, rice flour is very good for making shortbread cookies, but does have something of a gritty aftertaste because of the fineness of its grinding. Mixing the rice with millet, quinoa, arrowroot or other components can reduce the grittiness and make for a much more palatable product as well as adding interesting flours. To replace 1 (one) standard dry cup measure of white wheat flour, try these substitutions: 1/2 cup barley flour (not GF only wheat free) 1 cup corn flour (cornmeal is not corn flour) 3/4 cup cornmeal coarse grind 1 cup cornmeal fine grind 7/8 cup rice flour 1-1/4 cup rye flour (not GF only WF) 1 cup rye meal (not GF only WF) 1-1/3 cup ground rolled oats (not GF only WF) 5/8 cups potato flour There are even other flours which are currently becoming popular with those who must be GF and these include: sorghum, chana or chickpea, soy, bean and pea flours. As well, some people include arrowroot, corn and tapioca starches in their flour mixes as well, as these products act well as thickeners and in some sense as binders. The following are a couple of hints for using GF or WF flours: If you are planning on mixing some of the GF flours together to make your own special flour mix, be sure to mix the flours separately from your other ingredients first. That way you are assured of have the flours completely blended and will avoid pockets of only one kind of flour in your baking. Sift the flours. As old fashioned as this might sound, the addition of air to GF or WF flours makes for a lighter end product. This is imporant in cakes, cookies and loaves. If you are using a coarse meal or flour, the addition of baking powder (2 1/2 tsp of baking powder per cup of flour) will help the flour to better leaven and make for a lighter more risen end product like in breads or cakes. Be sure to check the contents of the baking powder though as many brands are not wheat or gluten free. Be prepared to throw out all ideas of what your cake, bread or cookie batters should look like. GF flours often make for a much thinner or noticeably thicker batter than wheat flour. For example, yeast bread batter made with a GF flour mix looks more like a cake batter than bread dough. Be prepared to need to add moisture to your baked goods made with GF flours. Because of the finer grind of these flours, the end product, once cooled, is often noticeable dry. If you are making cakes or cookies, you can partly overcome this by icing the product, but breads and loaves should be partly cooled, sliced if possible, and then sealed into freezer containers. Bagels can be removed from the freezer, given a light spritz of water and then microwaved for a few seconds to restore moisture before serving. Cookies made with GF flours should be slightly underbaked. Because of the fineness of the grind of these flours, most cookies made with this product will become crunchy as they cool and the cookies tend to fall apart in this state. If you don’t mind crumble, crunchy cookies, that’s fine, but a lower oven temperature and a shortened baking time might make for a softener, less crumbly product. Be sure to seal all cooled cookies into an airtight container as soon as possible. Again, freezing the cookies tends to keep in some of the moisture. Breads made with GF flours have a tendancy to turn into bricks if one is not careful to add extra leavening (like safe baking powder), lemon juice, and extra binders (egg, gelatin, banana, agar agar, guar or xanthan gum, or slippery elm powder). GF flour loeaves more closely resemble those made with whole wheat flour than the lighter, more higher risen white flour breads North Americans have become used to having. The denseness of the loaf is often dissatisfying to many wheat and gluten allergy sufferers. Have fun experimenting and remember that even if they don’t always look like the desired result, products made from GF flours usually still taste pretty good, and if nothing else, those flopped breads, cakes and cookies, make good crumbs for stuffing and so on. Related Material: Celiac Disease The Gluten-Free Diet Gluten-Free Recipes Wheat Free Recipes Health Benefits of Ginger In Asian societies, ginger has always been known for its healing powers. Pythagorus was one of its greatest supporters in Ancient Greece. King Henry VIII of England used it to protect against the plague. Though we don't know for sure if ginger can actually protect you from the plague, we do know that it is beneficial in many other ways. The American Phytotherapy Research Laboratory in Salt Lake City has conducted a classic study on motion sickness, which may cause you to leave the dramamine on the shelf during your next vacation. By spinning motion sickness-prone students in two groups-one group was given Dramamine, the other group ginger-it was discovered that the group given the ginger was able to withstand the full 6 minute "spin" with less nausea and dizziness, while the other group stopped the ride within 4 1/2 minutes. Japanese researchers believe the gingerols found in ginger, may be responsible for blocking the body's reflex to vomit. Taking 1/4 teaspoon 20 minutes before a car or baot trip should give you about 4 hours of relief. Another popular remedy is 3 or 4 slices of sliced ginger in a cup of boiling water to make ginger tea. Sip as needed to relieve nausea caused by motion sickness. Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Though the results are still experimental, 1/3 teaspoon of fresh of powdered ginger taken when you feel a migraine coming on can help stop pain before it starts. Using the same theory, ginger has been found to produce "marked" relief in arthritis pain. The ginger tea described above or 1/2 teaspoon of ginger is recommended by Danish researchers for arthritis relief. A researcher at Cornell University Medical College discovered that ginger has an effect on blood clots that is similar to that of aspirin. By the same token, it appears that high cholesterol levels are lowered using the same active ingredient,thromboxane. When buying ginger, fresh is best! Be sure to avoid ginger with dry, wrinkled, skin, mold or soft spots. African ot Indian ginger are the most potent. Grating or using a garlic press will give you the maximum benefit. Ginger can definitely give you many benefits but more is not always better. An ounce a day should give you all the benefits you will need. Margarine Mayhem When margarine first appeared on the market, sales were low. Margarine looked and tasted like lard. Back to the drawing board! Margarine was then sold with a coloring agent for esthetic improvement. But people didn't want to color their own food. Back to the drawing board! Sophisticated techniques emerged, and with them, margarine that looked, smelled, and tasted like butter. Believe it or not, now it was the butter industry that went back to the drawing board. Today most butter contains color additives to compete with the "Yellowness" of margarine. Margarine is often advertised as being derived "from polyunsaturated oils." Manufacturers neglect to mention that the oil is changed into margarine by hydrogenation - saturating it with hydrogen. Some margarines do contain small amounts of liquid polyunsaturated oil added to a hydrogenated base, but the bulk of the fat must, of necessity, be saturated. Otherwise the margarine would be liquid like any other polyunsaturated oil. Once a vegetable oil is hydrogenized, however, a new fat has been created. Such artificially hydrogenated vegetable fats are a recent addition to the diet. The human body has had no experience with them. It seems reasonable to wonder if we have the capacity to deal comfortably with this essentially synthetic food. In fact, elaborate statistical analysis of the incidence of heart disease and the consumption of hydrogenated fats in England has shown a dramatic and detailed correlation between the two. Where margarine and solid vegetable shortenings are used in significant quantities, the rate of heart attack is always higher than where they are not. Margarine is a perfect example of a fabricated food, the earliest nondairy substitute. Manufacturers invested large sums of money for research in the technique of "creaming" margarine to increase the public's acceptance of the product. A survey has shown that advertisements have influenced consumers' choices for margarine over butter. The advertising campaign launched by margarine manufacturers was termed "one of the most unprincipled food promotions in the past quarter of a century", with TV commercials described as "noisy, ubiquitous, and shameless." They have promoted a staple food as though it were a drug. Margarine advertisements were directed especially to physicians. Physicians, lacking information about how the hydrogenation process affects human health, or about the hazards of too much processed polyunsaturated fat, began switching patients from butter to margarine and from animal fats to vegetable oils. Hydrogenated fats have a higher melting point than fats that are liquid at room temperature. They are less well utilized in your body. They do not circulate in the blood or move through the tissues as liquids. They may disrupt the permeability characteristics of the membranes of the body's cells and prevent the normal transport of nutrients into and out of cells. Hydrogenated fats produce a deficiency of essential fatty acids (EFA) by destroying them, or producing abnormal toxic fatty acids. Deficiency of EFA is a contributory cause in neurological diseases, heart disease, arteriosclerosis, skin disease, various degenerative conditions such as cataract and arthritis, and cancer. The conversion of oils to the hydrogenated form actually prevents the proper formation of bile in the liver from cholesterol, and therefore can elevate blood cholesterol and have adverse effects both directly and indirectly. Margarine can raise cholesterol. The Butter Information Council, in a campaign to encourage people to eat more of their products, has introduced a booklet on butter, informing the public that: 1. Butter is a natural product-alternatives are different. 2. All butter is made with cream. The ingredients of margarine are varied in individual brands. 3. Butter is a healthful food. There is no evidence to the contrary. 4. Butter has been in the diet for thousands of years so you can have confidence in it. 5. Butter is no more fattening than margarine. This is an important point. The advertising of margarine has been so powerful and misleading that it is surprising how many people still think margarine has fewer calories than butter. Again, the fat content of butter and margarine are identical. 6. Fats are important in a well-balanced diet. A study reported in the prestigious journal Atherosclerosis reports that neither milk, cream, cheese, nor butter have any consistent effect upon blood cholesterol. George V. Mann, one of the first to call attention to the misleading margarine propaganda, has shown that a change from butter to margarine may be harmful. An article in Lancet reports that most popular brands of margarine are highly saturated and some contain more cholesterol than butter. In test studies with nonhuman primates fed peanut, coconut, butter, and corn oils supplemented with cholesterol, the most severe atherosclerotic lesions were produced by peanut oil and next came coconut oil, with butter trailing behind. Trans-fats are formed as a result of chemical hydrogenation. They are artificially created, and margarine may contain up to 45 percent of these deleterious fats. Only in recent years have trans-fats formed a significant part of our diet. Can a food containing this high level of trans-fats be more healthful than butter? A proliferation of articles express these scientific facts in recent issues of medical journals. But as Voltaire said, "It requires ages to destroy a popular opinion." Butter (and eggs) are the innocent victims of the fervor of the evangelical zest of the anticholesterol establishment which attempts to replace proved foods with untried substitutes. See also: Margarine Madness! Health Tidbits for Men Give gout the boot - calcium eases "big toe-itis". New research suggests that getting enough calcium may prevent gout, a toe-targeting disorder that favors men. If you are a man over 40 with a family history of gout, aim for 1,000mg of calcium daily. That much calcium reduces the risk of gout by 40-percent. (Data presented after a study on 48,000 men over 12 years by the American College of Rheumatology). Since this topic is a bit out of my realm, if you feel this is a concern for you, you can get more information from the Arthritis Foundation. Simply request their free Gout Brochure by calling 800-283-7800 or try their Web site at www.arthritis.org. Men and Chocolate Chocolate contains large amounts of the same beneficial plant chemicals that now have burnished the reputation of tea. In fact, just one ounce of chocolate has about as much of these plant chemicals as a cup of brewed black tea. One large, ongoing study of the benefits of exercise found that men who eat chocolate in moderation (one to three bars a month) live longer than those who eat none! Nobody knows why, but moderation does mean moderation. Gaining Muscle Most men need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology dictate that you will not get any bigger. When it comes to gaining muscle, the most important thing is eating enough calories to fuel both your exercise and the metabolic processes needed to build muscle. Most men who have trouble gaining weight and strength are not eating enough, or are eating too much of the wrong foods. Yoga for Men Men often push aside the stress that they feel and give little importance to relaxation techniques. One of the results is the tendency of men to develop heart disease at an earlier age than women. Yoga has many benefits that can help men to learn how to relax. The participant works through a series of poses to improve strength, flexibility, and breathing. Learning how to breathe from the diaphragm can help throughout the day to release tension. Also, many male athletes forget about flexibility focusing only on strength and performance. A yoga class is a great way to work on flexibility if you do not work on it on your own. There are many types of classes, so check around to find the class that suits your goals. If you wish to incorporate strength training into yoga, check into power yoga. You would be surprised at how this challenges even the strongest of muscles! It feels good, too. Breaking the "Seal" Have you ever asked yourself why, at a party, you can not urinate for hours, but once you go, you just keep on going? It's because the diuretic effect of alcohol is taking over by the time you seek relief. According to John P. Long, M.D., a urologist at the New England Medical Center in Boston, alcohol interferes with your body's secretion of antidiuretic hormone (ADH). Without this hormone, your body can't regulate urine output and drains more water than usual. Additionally, the longer it takes your liver to clear the alcohol, the stronger the diuretic effect will be. You'll feel the need as long as there's liquid in your bladder. In truth, you "broke the seal" when you opened the first can of the night. Consider Water The touted eight glasses of water a day is more than just good advice. It can help you look and feel younger. This will help your workout, your skin, and elimination. Water helps clean out your system. Since the body is mostly water, even slight, non-dangerous dehydration can be evident in dryer skin, less elasticity to the face and fatigue. Take Care of Your Heart A study published in the journal of the American Medical Association (Vol. 272, no. 18, pp 1439-41) showed that men with the highest levels of carotenoids had up to 60 percent fewer heart attacks and deaths. Carotenoids are the pigments which give fruits and vegetables their color. To date, over 600 have been identified and more than 60 can be found in food. There is increasing evidence that many carotenoids (alpha carotene, beta-carotene cryptoxanthin, lutein, lycopene and zeaxanthin) have powerful antioxidant properties which could help to reduce the risk of heart disease and cancer. Furthermore, increasing your consumption of foods containing these substances increases your body’s tissue levels. To maintain a healthy heart, start to increase your carotenoid levels by eating more of the following foods: Carrots, peppers, pumpkin, apricots, parsley, spinach, kale, sweet potatoes, tangerines, oranges, papaya, lettuce, broccoli, tomatoes, pink grapefruit, watermelon, okra, and corn. Antidepressants and the Male Sex Drive Antidepressants help some men fight premature ejaculation, but they can spoil a night of sex for others. In a recent survey of 1,763 men taking antidepressants, 37-percent reported experiencing sexual dysfunction. Doctors have known about the relationship between these drugs and sexual dysfunction for years, but this is the first study to show how widespread the problem really is. If you noticed a drop in sex drive or experienced erectile dysfunction, delay of orgasm, or inability to achieve orgasm, talk to your doctor about Wellbutrin or Serzone. They function differently in the brain than other antidepressants and trigger fewer sexual side effects. Or inquire about Buspar, Symmetrel or Viagra, which are up to 60-percent effective at reversing the sexual side effects of antidepressants. Excess Weight and the Male Sex Drive Overweight men are more likely to suffer from erectile dysfunction than slimmer counterparts, according to data presented at a meeting of the American Urological Association. Men between the ages of 51 and 88 reported moderate to severe erectile dysfunction. These men also were more likely to have high blood pressure and weigh more. Men with a waistline measuring 42-inches were nearly twice as likely to suffer erectile dysfunction compared with men whose girth measured 32-inches. Even after adjusting for age, smoking and hypertension, men with a larger waistline were more likely to suffer from erectile dysfunction, the study said. The data also showed that men who were inactive were more likely to suffer from erectile dysfunction than men who exercised at least 30 minutes per day. Stress Makes Matters Worse Actually, stress could be to blame as well - it's the number-one cause of erection trouble today! Give your sex drive a boost, by cutting down on your stress levels. Flaxseed and your Prostate Men with early stage prostate cancer who ate a low-fat diet plus three tablespoons of ground flaxseed daily for just over a month saw their FSA levels drop. They also saw their testosterone and cholesterol levels go down. PSA, or prostate-specific antigen, is an indication of tumor growth. The men who had more advanced cancers saw the PSA scores continue to rise. But researchers speculate that had they stayed on a flaxseed diet longer, they might have seen some benefit as well. Flaxseed is high in fiber, lignans and omega-3 fatty acids, all of which may help thwart cancer. You can purchase flaxseed in the bulk section of your grocery store or in healthy-food stores. Source: Urology, Volume 58, Page 47 Surgery-free vasectomy on the horizon A no-cut procedure could take most of the pain and fear out of a vasectomy! In a standard vasectomy, a surgeon snips out a small section of the vas deferens (the tubes that carry sperm to the urethra), then seals the ends to block sperm. Doctors using the new technique would locate the tubes manually within the scrotum and attach a plastic clamp to hold them in place. Short pulses of ultrasound energy then fire away for 30 to 60 seconds to kill cells along the vas deferens walls, forming scar tissue that creates a barrier to sperm. More studies will be conducted to determine whether the procedure blocks all sperm permanently. If successful, more testing will be done on men, which could mean a much easier ordeal. Currently it is not available, but watch for it in the not too distant future, and/or check with your doctor from time to time to learn of the progress on this new procedure. Shopping Solutions for Healthful Eating Consumers today have many choices when it comes to food, especially at the grocery store. With over 30,000 items and numerous brand names, how does one go about choosing foods that are enjoyable, affordable and that provide proper nutrition? Here are some supermarket shopping solutions to help select the most nutritious food options in all aisles of the store easily and quickly. The List Before you head out to the supermarket, take the time to make a list. It will save you time, money and headaches. 1. What’s to eat this week? List out meal ideas for the week, keeping in mind which days you’ll have time to cook from scratch and which days you’ll be pressed for time to put dinner on the table. When time is short, opt for convenience items and couple a frozen entree with ready-to-eat produce. And be creative! If you know to plan for pizza one night, shop for salad, milk and fruit to balance out the meal. 2. Organize the list. As you create your shopping list, check your menu options against the Food Guide Pyramid to ensure you’ve remembered everything from poultry to produce. This will help ensure you are purchasing a variety of foods that provide all of your nutrient needs. 3. Beyond the basics. Don’t forget snacks! Everyone enjoys a little boost between meals, so stock the kitchen with nutritious, greattasting options such as low-fat popcorn, nuts and pretzels. The Strategy * Don’t go grocery shopping when you are hungry. Leave the decisions to your head, not your stomach. It’s easier to stick to the list if you are not hungry, so plan to make sure to eat something before you go. * Set a routine. Establish a day and time that makes it easy for you to move quickly and easily through the store and stay focused on your shopping needs. * Save Money. Coupon clipping or finding stores that price match are great strategies for saving money. Coupons are also a great way to expand your food choices. Use a coupon to experiment with a new meal item that you wouldn’t normally purchase. * Kids in tow? An enjoyable grocery shopping experience with children is possible! Use it as an opportunity to give your kids a lesson in color, smell and names of new foods. Engaging them in the food selection can turn a trip to the store into a great teaching tool about nutritious food choices. The Labels The Food Label can be a consumer’s best shopping tool. You can compare nutrients and ingredients between similar products, determine which nutrients the food contributes to your total diet, safe preparation methods and much more. Know the Tricks of the Trade Knowing how to shop and what to look for in each aisle/section of the store helps guarantee a cart stocked with healthful products. Here are a few simple tips to help you ace the aisles: * Produce: Since fresh produce doesn’t last very long, buy only the amount you’ll eat over a few days. And, remember, frozen fruits are a great, longer-lasting option. * Meat, fish, chicken, turkey, eggs: Get your protein! These foods are sources of high-quality protein. Stock up on meat, fish and chicken, especially when they are on sale. And don’t forget the eggs! * Milk, cheese, yogurt: Call the dairy case: Calcium Central. If you don’t stop here, your diet may be short on calcium. Including low-fat milk, yogurt and cheese in your diet is an easy way to get your recommended intake. * Frozen: The frozen foods aisle is a great place for convenient, nutritious food choices for any meal occasion—breakfast, lunch, dinner—and even dessert. Use nutrition labels to compare frozen prepared meals and entrees. You’ll find that the calorie, fat, cholesterol and sodium of different brands can vary quite a bit. * Bread, Cereal, Pasta, Rice: Your choices within this food group can make the difference between a highfiber diet and a low-fiber diet. Opt for whole-grain products whenever possible—such as whole-grain breads, cereals, pasta and brown rice—to boost your fiber intake. * Legumes, lentils, nuts: There are a wide variety of legumes, both dry and canned, available in the supermarket. Pinto, kidney or black beans provide fiber, folate and protein. Nuts and peanut butter contain monounsaturated fats, vitamin E, selenium and protein. * Canned foods: Canned fruits and vegetables are great to have on hand because they are similar and sometimes higher in nutrients than their fresh counterparts—and they don’t spoil as quickly! This fact sheet is sponsored by Healthy Choice. Keep Your Heart Healthy Fact: Heart disease is America’s number one killer of both men and women. Regardless of gender, high cholesterol puts everyone at increased risk for heart disease. But there are some important and simple steps you can take toward keeping cholesterol in check and improving overall health. Start with food. Your diet is an important factor in controlling cholesterol. A healthful low-fat eating plan, combined with regular physical activity, is key to heart health. In fact, new National Cholesterol Education Program guidelines recommend that one in three Americans need to make diet changes to lower their risk for heart disease. Foods high in soluble fiber, like oatmeal, beans and peas, barley, and many fruits and vegetables (such as apples, oranges, and carrots) are now recommended to help lower cholesterol levels. Get to Know Cholesterol -- The Good and the Bad * The “bad” LDL (low density lipoprotein) cholesterol is like a oneway bus. It carries cholesterol from the liver (where cholesterol is made and recycled) and deposits it in the arteries where it can cause blockage that leads to heart disease. * The “good” HDL (high density lipoprotein) cholesterol is like a second one-way bus. It picks up cholesterol from the arteries and brings it back to the liver so the cholesterol does not harm arteries. * Beyond the basics. Don’t forget snacks! Everyone enjoys a little boost between meals, so stock the kitchen with nutritious, greattasting options such as low-fat popcorn, nuts and pretzels. Boost the Good and Lower the Bad Bottom line? The less LDL you have, and the more HDL cholesterol you have, the lower your risk for heart disease. The best way to increase your HDL, “good” blood cholesterol, is to stay active and trim away excess pounds if you’re not already at a healthy body weight. When it comes to LDL, the “bad” cholesterol, your food choices are key. A heart-healthy eating pattern -- a diet that’s high in soluble fiber with moderate amounts of fat and cholesterol -- can make a difference and can help reduce LDL levels. To lower LDL, try eating more foods high in soluble fiber. Studies have shown that oatmeal helps to lower LDL cholesterol, without lowering HDL. Quick Ways to Fit Fiber In * Eat foods from all five food groups -- And eat a variety of foods within each food group. That way you’ll get a full benefit package from food. * Remember breakfast -- A perfect time to enjoy fiber-rich foods and fuel your body for the day ahead. Enjoy oatmeal, or other whole-grain cereals. Top a bowl of whole-grain or fiberrich hot or cold cereal with fruit and nuts for additional fiber. * Pick high-fiber snacks -- When you need a quick energy boost during the day, reach for a high-fiber treat. Popcorn, fresh fruit, raw vegetables, or nuts are convenient and healthful choices. * “Fiberize” your cooking style -- Substitute higher-fiber ingredients in recipes. Swap up to one-third of the flour with quick or old-fashioned oats when you bake. Add extra vegetables to casseroles, soups, salads and pasta dishes. Use brown rice instead of white rice. * Eat at least five servings of fruits and vegetables daily -- When possible, eat the skin -- it provides fiber, too! For a little guidance in lowering your cholesterol through your diet, try the easy, online activity from the National Cholesterol Education Program, called Create a Diet This fact sheet is supported by a grant from Quaker Oatmeal©. For information on how oats works to improve heart health, recipes and general wellness and nutrition information check out this site: QuakerOatmeal.com ©ADA. Reproduction of this fact sheet is permitted for educational purposes. Cholesterol and Statins Under new cholesterol guidelines, as many as 36 million Americans may need to be on the drugs called statins. Statins have become one of the first-line therapies for treating people with high cholesterol. Many patients are seeing dramatic improvement in their cholesterol levels with the use of statins. Unfortunately, many who are supposed to take a statin drug do not. Studies suggest at least 20-percent of the people who have a prescription for statins, do not take them as they should - or at all. It is important to take seriously the need to control cholesterol. The first stratedgy, of course, is diet and exercise. However, statins can play a tremendous role in those who continue to have high cholesterol readings in spite of good exercise and eating habits. Following is a primer for you on cholesterol and statins: What is Cholesterol? Cholesterol is one of the fats the body needs to build cell walls, make hormones and process fats. Below 200-milligram per deciliter (mg/dL) is considered desirable for the total cholesterol level. LDL Cholesterol Too much LDL cholesterol can clog arteries, increase risk of heart disease, stroke and other related complications. It is a major component of plaque. Below 130 mg/dL is desirable. HDL Cholesterol HDL cholesterol carries excess cholesterol away from arteries. Low HDL levels are associated with heart disease. Above 45 mg/dL is desirable. How Cholesterol Works Healthy Bloodstream HDL eliminates excess cholesterol so it can pass through the bloodstream without causing plaque to build. Areas Affected by Excessive Plaque When blood flow in heart arteries is interrupted by plaque, some heart muscle could die, causing atherosclerosis, angina, coronary artery disease and heart attack. When the blood flow to the brain is impeded, a stroke may occur. Less blood flow to the lower limbs may also result in gangrene. The Liver The liver makes thousands of milligrams of cholesterol daily and carries it to other parts of the body. In addition, 400 to 500 milligrams is added through our diet. Atherosclerosis Cholesterol combines with other substances in the bloodstream to form plaque, which thickens arterial walls, narrowing the inner channel and impeding blood flow. Plaque can rupture, encouraging blood clots that can block the vessel entirely. Statin-Cleaned Bloodstream Statins can reduce LDL cholesterol by inhibiting an enzyme in liver cells. Cells in the liver use an enzyme to produce cholesterol. Statins block the enzyme, which causes the liver cells to produce extra receptors to remove more cholesterol from the bloodstream. Summary: If your doctor recommends statins after you have tried other remedies such as exercise and diet, please consider taking them as directed. Doing so could literally add years to your life. The Dangers of Trans Fat Health experts, the American Heart Association and virtually every health authority wants us to cut down on trans fatty acids. The creation of trans fat occurs when liquid oils solidify by partial hydrogenation, a process that stretches food shelf life and changes "safe" unsaturated fat into dangerous fat. Trans fats are concentrated in margarine, solid vegetable shortening, doughnuts, crackers, cookies, chips, cakes, pies, some breads and foods fried in hydrogenated fat (chicken, fish, potatoes). Experts blame trans fats for at least 30,000 premature deaths a year. Experts now say trans fats are "the biggest food-processing disaster in U.S. history Several decades of research show consumption of trans fatty acids promotes heart disease, cancer, diabetes, immune dysfunction, and obesity and reproductive problems. If Americans can detect the danger in food labels, they would cut back on trans fats, says the U.S. Food and Drug Administration. The FDA wants new food labels to reveal trans fats, contending such labels would save lives by forcing food manufacturers to eliminate trans fats. Just removing trans fatty acids from all margarine's (70% now are high in trans fats) would prevent 6,300 heart attacks a year. In addition, eliminating trans fats in just 3% of breads and cakes and 15% of cookies and crackers would save up to $59-billion in health care costs in the next 20 years, predicts the FDA. Trans fats increase bad LDL cholesterol, triglycerides and insulin levels and reduce beneficial HDL cholesterol, promoting heart attacks. The special villain is margarine. It accounts for about 20 to 25% of all trans fat consumed. In fact, trans-fat rich margarine is twice as bad as butter. Butter's saturated fat raises bad LDL, but margarine's trans fat boost LDL and depresses good HDL cholesterol, doubling the damage. Substituting very low trans fat margarine for butter reduces bad LDL cholesterol 11%, but is not as effective for obese people. In diabetics, trans fats appear to reduce the ability of the body to handle blood sugar by lowering responses to the hormone insulin, this is particularly dangerous to diabetics. The best diet strategy is not to lower total fat, but to severely restrict saturated fats (animal fats from meat and dairy) and to get near zero intake of trans fats. Some Americans eat 30 to 40 grams of trans fat daily. To Avoid Trans Fats: Use olive oil for all cooking. Use trans fat-free margarine - soft tub or liquid margarine instead of hard stick margarine. Generally, the softer the better and liquid is better yet. A tablespoon of stick margarine has about 1.9 grams of trans fat; a tablespoon of regular tub margarine, 0.8 grams. Check the label for trans-free brands. All Promise margarine is trans fat-free as are Fleishmann's in tubs. By government standards, trans-fat means less than 0.5 grams per serving. When eating out, avoid deep fried foods! A batter-dipped whole fried onion - an appetizer popular at steak houses - has 18 grams of trans fats, according to the Center for Science in the Public Interest. Other trans fat horrors: cheese fries, onion rings, fried seafood and fried chicken and fish. Restrict foods made with "partially hydrogenated" oils as noted on labels. The higher those words appear in the ingredient list, the more trans fat. Half the fat of a cookie may be trans fat. A doughnut contains four to nine grams of trans fat. If a label does not list trans fat, add up what is listed (saturated, monounsaturated, polyunsaturated) and subtract from the total fat grams. The difference is trans fat. Also, be sure your food is low in saturated fat, a partner that brings on heart disease. Here is a trans fat-free recipe. Fiesta Seafood Casserole 2 tablespoons olive oil Three large garlic cloves, crushed or minced One medium yellow onion, chopped One medium green pepper, diced Two, 14.5 ounce cans of diced tomatoes with garlic and onions 1 tablespoon fresh thyme 16 ounces (2 cups) bottled clam juice (or dry white wine) 2 cups instant brown rice 1-1/2 cup diced smoked turkey 12 uncooked jumbo shrimp, shelled, veins removed, tails on (about ?-pound) 1/2 pound of sea scallops, each cut in half One, 10-ounce package frozen peas Salt and freshly ground pepper to taste 12 mussels in shells Two canned, roasted red peppers, cut in 5-by-1-inch strips In a skillet, heat olive oil. Add garlic, onion and pepper. Saute until soft. Transfer to a very large, shallow casserole dish. Stir in tomatoes, thyme, rice, turkey, shrimp, scallops, peas, salt and pepper. Decorate top with mussels (push hinged side down into mixture slightly) and red pepper. Bake uncovered in 375-degree oven, 30 minutes. Let sit ten minutes, covered, before serving. Recipe serves six. Cleaning Up Your Diet With a few simple changes, this may be easier than you think. Here are a few nutrition tricks: Crunch: A U.S. Department of Agriculture (USDA) study found that boosting your fiber intake reduces the number of calories your body absorbs from other foods you eat. Those who double their fiber intake from about 12 to 24 grams daily absorb about 90 fewer calories. Over the course of a year, that adds up to ten pounds! Eat More Water: When you eat foods with a high water content, you tend to feel satisfied longer throughout the day. Be sure t o eat plenty of fruits, vegetables and dishes made with them such as stews, pastas, soups or smoothies every day. Don't forget fat: Do you eat low fat at breakfast and lunch, but give up by dinnertime? Your body could simply be trying to make up for a deficit in fat. A better plan: Eat regular, balanced meals that incorporate fat and carbohydrates to keep you feeling satisfied and energetic throughout the day. Brown Bag it: According to the USDA, the nutritional quality of restaurant meals has gone down, while portion sizes have gone up. A better plan: Pack your own lunches and make smart choices when you eat out. Trick Your Body Into Losing: If you make a few easy low fat or low calorie substitutions a part of your daily life, you can shave off weight without even trying. Swap flavored vinegar for fatty salad dressings, low calorie butter spray for pats of the real stuff or low fat yogurt for sour cream. The only thing you'll be missing is a few pounds. Drink Fewer Calories: One thing many don't do is curtailing their soda (non-diet) intake during the day. A common thought is that it's a liquid, so how fattening can it be? Well, it can be very fattening. Those who refuse to curtail their soda consumption gain a significant amount of weight because it is not at all satisfying. You would be better off eating 450 calories of Jelly Beans because that would, to a degree, make you feel more satisfied than soda. If you cannot drink diet soda, try eliminating it, along with other calorie dense drinks such as alcohol if you're trying to lose weight. Diet and Dieting Problems Why doesn't my diet work? What are the downsides of dieting? 1. Numerous studies show that 98-percent of people who lose weight regain it within five years. 2. Ninety-percent of these gain more weight than they originally lost. 3. The failure of weight loss programs is so great that a leading researcher has said, "Dieting is the leading cause of obesity in the United States." # Lay out of one of the primary problems: The typical daily calorie intake for adults is 2400-3000. # The typical weight loss program reduces this to 900 - 1200 calories a day. # You are still doing whatever you do on this reduced input. Right? # Logically you must loose weight! So what's up? This leads us to the starvation factor: The World Health organization defines starvation (the point at which the body is dying) as 900 calories or less a day. At this input level your body starts to use its reserves and this includes loss of fat, muscle and bone. The heart and the brain can be detrimentally effected if this "Starvation level" calorie input is maintained. It is likely that your body's natural electrolyte balance will be disturbed and high blood pressure can result, as well. In addition: Mental and Physical stress occurs as your body tries to compensate. Bone mass decrease with loss of calcium and resultant Osteoporosis can occur. (Exacerbated in post menopausal women). Estrogen deficiency may occur. Illnesses as a result of diets: One source estimates that over 100000 women will die from diet related or exacerbated causes this year. It should also be remembered that fat tissue is a vital component of the human body. It provides energy reserves and storage, insulates and protects. Ensure you visit your personal physician or a registered dietitian before going on diet. There is considerable evidence that the following conditions can be diet related: * Anxiety * Depression * Lethargy * Lowered self-esteem * Decreased attention span * Weakness * Anorexia * Bulimia * High blood pressure * Hair loss * Gall bladder disease * Gall stones * Heart disease * Ulcers * Constipation * Anemia * Dry skin * Skin rashes * Dizziness * Reduced sex drive * Menstrual irregularities * Amenorrhea * Gout * Infertility * Kidney stones * Numbness in the legs * Weight gain * Eating disorders * Reduced resistance to infection * Lowered exercise tolerance * Electrolyte imbalance * Bone loss * Osteoporosis * Death - yes, death. Summing it all up: According to health experts at Johns Hopkins University, "On any non-medically supervised weight-loss program, women should consume at least 1200 calories a day and men at least 1600 per day." Proper diets are a slow relentless process which require, commitment, planning and time. Physical Effort and Food Energy In terms of nutrition, energy is measured in calories. However, in reality, from both a biochemical and physiological standpoint, calories are not equivalent depending on the food products in which they are found. Regardless of the calorie content, a food product is measured in terms of its nutritional value, in other words, according to what it contributes to the organism. Hence, evaluation of the calorie/nutriment balance is essential for each food product. However, the caloric value of any particular type of food is in no way indicative of its nutritional value. For example, water, which has some nutritional value, provides zero calories. On the other hand, refined sugar, low in nutrients, has high caloric value. Conversely, potted pork mince, of relatively less caloric value than butter or margarine, affords many more nutritional qualities such as proteins, vitamin B, etc. Specific nutriment requirements are estimated according to physiological and nutritional theory, and also in relation to individual situations such as pregnancy, breast-feeding, high level sports activities, teenager growth, old age, etc. They also must take account of cultural differences. Actually, use of food molecules for energy acquisition requirements makes necessary the presence of nutriments and micro-nutriments. Hence, highly nutritional foods necessarily have substantial caloric density. Thus, some nutritionists have even come to the point of distinguishing particularly “favorable” calories. “Calories” do not all play the same role from the standpoint of energy. Some nutriments, the content of which in food is expressed in calories, are primarily used for construction; and others exclusively for energy production. For example, the use of proteins is very limited for energy production, but they are indispensable for the development of certain cellular structures. Nevertheless, they still remain caloric nutrients. Eating Disorders Most likely you have all heard of the most common two eating disorders: Bulimia – food bingeing followed by purging Anorexia Nervosa – self induced starvation These are two serious problems our society faces yet it is that very same society that has inflicted these disorders on us. The statistics of these two eating disorders are alarming. The bulk of Americans today suffering from these eating disorders are among adolescent girls and young women. Statistics are worthy of taking note of. Following are the statistics of the average model. Take note of the extreme difference to the average American woman! Statistics of the average model: * The average model is 5 feet 11 inches tall. * The average model weighs in at 117 pounds. Statistics of the average American woman: * The average American woman is around 5 feet 4 inches tall. * The average American woman weighs in at around 140 pounds. The above statistics are healthy, normal and much more realistic than those of the so-called super models that damage their bodies all for the need to conform to the demands of the manifestations of, what I consider to be, a collective insanity of an entire society. Some difference, isn’t it? As a result of this "thin is in" mentality, and if these statistics are to seriously be considered the way a woman should look, that means that 98% of American women do not meet today’s standard. These statistics are quite a change from those of a century ago. First of all, anorexia and bulimia were extremely rare whereas today these eating disorders afflict more than eight million Americans. Also, a century ago women who were a little "plump" were considered beautiful and desirable. This was considered the look of a healthy, normal woman. If too thin, a woman was thought to be "delicate", "sickly" and "ailing". What brought about this change in society’s image of what the appearance of a "beautiful and desirable" woman should look like? Several things of which include Twiggy, scarecrow thin models, corset thin waistlines parading across TV screens, magazines with this same look splashing pictures not only on the cover of their magazines, but throughout the entire magazine as well. The delusion of body fat being ugly and something to be ashamed of runs rampant. Our male dominated culture is obsessed with the appearance of the thin female. So obsessed, in fact, all too often the importance of the inner substance of a woman is completely excluded by our male counter parts. There is absolutely no excuse for this, but before you get too harsh on the men in your life, do keep in mind they, too, are victims of the stereotyping and need to re-think their own priorities. Any reasonably intelligent man who thinks for him self will and should see this upon some reflection. Any, who don’t, aren’t worth worrying about. So many have bought into this image-is-everything scam, recent surveys show that 80% of women feel dissatisfied with their bodies, their overall physical appearance and of course, their weight. Think about that – over 80%! How many friends and/or acquaintances do you come across that look perfectly fine and healthy to you, yet they will complain about their weight? Every one of those examples is a case in point. Those who suffer from these eating disorders are proof positive of the psychological effects of our society as a whole. While anorexia and bulimia are sometimes thought of as a psychological problem, this is not entirely true. When a psychiatrist has a patient complain of specific ailments, the psychiatrist will attempt to look inside the person’s psyche or their brain chemistry for an imbalance. Eating disorders are an exception. They are not caused by the usual struggles of a mental illness such as family dysfunction, they are, rather, a result of our culture at large i.e., all of us. Americans spend approximately 40 billion a year on dieting and diet related products. Yet, 95% of all dieters gain the weight back in short order. To a person who was not obese in the first place, yet feels this need and overwhelming desire to be thin and to conform to society’s standards, they may use a product and lose weight, but within five years they gain it all back. Some even gain more back than they lost. Anorexia and bulimia are not disorders one can demand someone "get over" in short order. Since eating disorders are caused by a victim mentality, not a mental illness, many will say one needs to take personal responsibility, which in most cases, one should; however, it simply isn’t that cut and dried with eating disorders. Modifying one’s brain chemistry or thought processes will not cure this problem. What will help and even cure it, is a change in our attitude towards just what is "beautiful" or "acceptable". Not only our personal attitudes, societies as a whole need a good work over. To truly help those with eating disorders we now need to rally against this image of the stick thin, sickly looking model type and the insistence one needs to be thin, or skinny, to be acceptable. Another fact to rally against is men who tout stick thin women as our physical role models. They aren’t doing themselves any favors, either as mentioned previously. They could easily bypass the best thing that could happen to them, i.e., the right woman who will be true, honest, loving and a real life companion, merely to have a "trophy" on their arm that offers nothing more than just that. Well, maybe a huge debt, too. We can also take a good hard, honest look at ourselves after we are done shaking our fists at those who keep this misconception alive. We need to stop denigrating each other. We must also stop slamming ourselves and believing we are "fat", or "plump" – what, as previously mentioned, was to prior generations considered healthy looking. Quit pining over anorexic starlets and models that, in reality, are spending excessive amounts of time in compulsive exercising and near and detrimental starvation that, in bulimia victims, is followed by bingeing and purging. Not only are they beating up their bodies, but that is a very unrealistic agenda to follow for the average American woman running a household, raising children, enjoying grandchildren, etc. Society now sends a message to children that says nothing, not health, not happiness and even not life, is more important than attaining our societal standards of beauty. This is absurd and really must be brought to an end. Spread the word, speak out against this preposterous conception. You have solid, cold, hard facts as to why this needs to be stopped. You no longer can be accused of jealousy, or worse, the inability to achieve "the look". Data, statistics and health records are there to back you up as to the destructiveness of this obsession. To be obese is most certainly a health threat and being overweight can cause health problems. Do not take those matters lightly. There is no disputing these facts, yet one must be realistic in their determination as to whether or not they are truly too heavy. If so, talk to your doctor about realistic weight goals. When you feel as though you should look like a model, remember how destructive that is to your body and that only 2 percent of the population in America is truly that thin. Stick with the 98 percent of us who are normal! Normal is good. Normal is realistic and most importantly, normal is healthy!! Resources: NIMH - Eating Disorders - Facts About Eating Disorders and the Search for Solutions. National Organization for Women Foundation - Women's Health Project and "LOVE YOUR BODY" campaign. How to Have Healthy Skin Source: Article written by Mark Lamendola, Mindconnection.com - lifelong skin owner. Nobody really likes looking like last year's luggage. Nearly everyone with a crocodile complexion could have prevented it. Let's look at how. The two most damaging things you can do to your skin are getting direct sunlight on it and breathing tobacco smoke. The ultra-violet radiation of direct sunlight destroys and scars skin cells. It makes them lose their elasticity. Wear a sunscreen! Smoking causes vasoconstriction, which means you starve your skin of nutrient-bearing blood. So, your first step is to stay out of the sun and stay away from smoke. It doesn't matter if the cigarette belongs to someone else--you are breathing the same smoke they are. Steer clear or look like leather. Most people are dehydrated. If your urine isn't clear, you are drinking too little water. This is hard on your kidneys, and can lead to painful stones and/or urinary tract infection. Plus, it causes your skin to be as flexible as leather and look about the same. Drink up! Alcohol dries the skin, so keep it off your skin and out of your diet for maximum skin protection. Sodas don't help. Their caffeine is dehydrating, as is their sodium. The carbonation reduces the amount of calcium in your bones, and that means earlier onset of osteoporosis. The sugar causes insulin problems. There is nothing of value in a soft drink, so always opt for a different beverage or go without. You can buy a sports water bottle at any department store, and keep it with you. Or get a jug to keep at your desk if you work in an office. A good rule of thumb? Drink a quart (or liter) within an hour of starting work, and another quart before lunch. Drink a third quart before dinner, and a fourth quart after. If you do anything athletic, adjust accordingly. Sure, that's a lot of water, and a lot of trips to the bathroom. But, that's the cost of having a human body designed the way it is, and wanting it to look good. New skin products can help. However, it's hard to figure out which ones are useful. You really need to develop a skin care program. A skin care program is the combination of skin care products and a routine that will most benefit your skin. You first need to consider your diet and type of lifestyle, since these two factors play an important role in the health of your skin. Those fast-food meals mean fast loss of skin health. Don't eat them. Fresh fruits and vegetables have a wider range of flavors than do grease-laden burgers. If you put some thought to it, you can make sure there's time to eat a diet rich in these foods. You need to give some thought and consideration to the type of makeup you sue. And be sure to clean your tools regularly. Things such as cosmetic brushes get dirty and can carry bacteria and germs and may cause skin irritations and breaking out. One of the leading cosmetic authorities suggests you thoroughly clean cosmetic brushes at least twice a month. A good way is to soak brushes for about 10 minutes in a dish of warm, soapy water using mild liquid detergent or baby shampoo. Rinse and blot excess moisture with a towel and stand the brushes, handle end down, in a tall glass until they are thoroughly dry. Prevent your skin from absorbing environmental pollutants, with a good moisturizer that also acts as a skin barrier. Check the labels for those with added Vitamin A, C and E, which help block the penetration of pollutants. A good exercise program, consisting of both weights and aerobics will activate and rejuvenate the skin, while improving blood flow. Also, body sweat triggers production of sebum, which is the skin's own natural moisturizer. Get serious about stress reduction. Skin conditions such as acne appear on many people who are stressed out, and chronic skin conditions tend to worsen. Set aside quiet time to meditate or daydream. Be sure to get enough sleep. To avoid morning eye or facial puffiness, sleep on your back so fluid doesn't collect in your eyes. You can keep the oil from your hair away from your face by wearing a head covering or a soft headband when you go to bed. And keep in mind that too much stress can affect your overall health as well as your complexion. If you're stressing out, look for things that cause you stress and start eliminating them one at a time. Most of those things are not essential. For example, if your credit card bills stress you out, put a one-month moratorium on spending--buy only food, fuel, and other things you cannot do without. Don't buy clothes, restaurant dinners, or even merchandise from this website. You'll be surprised at how much stress relief this provides. Does traffic stress you out? Find someone to pool with. Or bring an audiocassette so you can learn a new language, hear a great novel, or learn a new subject. Does your boss drive you nuts? Have a heart-to-heart talk. Just tell your boss some things are stressing you out and you'd like to get back on track. Your boss is probably under stress, too. Stick to the issues, and go into the conversation with the idea of getting at least one thing you can do to reduce stress. Make sure you smile and don't accuse or complain. You just want to see if there are ways to improve the work process. Maybe you can telecommute one day a week. Spousal stress? Stop and think about what you like about your spouse. Count your blessings in that area. Then, go get a card from Hallmark and add a list of those things to the card. Finish with a note saying, "I just took a few minutes to count my blessings." You will be surprised at how much less stress you will get from your spouse. This could ward off a divorce. As we all know, you can "lose your hide" in a divorce. Save your skin ahead of time! Visit Mark Lamendola's site, Mindconnection.com for more helpful articles on health and many other topics as well! Facial Exercise - It Works! There has been much debate about facial exercise. Several programs are available. They vary greatly. One uses elastic bands and weights, one uses low grade electrical charge, and one uses a facial covering. Many people act as if the idea that facial exercise could help the face is ridiculous, but what is odd is that it could be believed that facial exercise can help every area of the body and not help the face. Many people are confused by statements which conclude that the overuse of muscles can cause the creation and exagerration of wrinkles. The statement is part true, and part false. What actually happens is that some muscles are worked often and some are barely used, which basically lets the skin fold into crevices. Skin is not evenly distributed because it is not evenly supported. When law-enforcement is looking for someone and a bust or drawing is created of an adult personality and demeanor are taken into consideration. Attitude can draw lines on your face. This program utilizes all the muscles of the face. Those often used and those rarely used to create an even skin tone. It is not unusual to see a difference in a week. The following is an exercise for the jawline, and it helps with a double chin: * First you rest your hand on your neck just below the jawline. The hand is there so you can feel the muscles of the face working. * Then you open your mouth half way and keep it open throughout the exercise. * Then you try to make a big frown*** with the corners of your mouth down, all while holding your mouth open. * With your hand you will feel all the muscles of your neck and jawline being worked and exercised, muscle against muscle. SuppleCity: On Diet Source: SuppleCity.com Your goal should never be "to lose weight." Your goal should be to build a strong, lean body by feeding it what it needs. Jack LaLanne, at 87, is stronger and more fit than the average college athlete. Mr. LaLanne has had single digit bodyfat for longer than most people have been alive, but he has not done so at the cost of a strong body. He's not stooped over and hardly able to breathe, as are most men his age. Mr. LaLanne says, "If man makes it, I don't eat it." He sticks with foods that are as close to natural as possible--that doesn't mean "organic," that means unprocessed. This dietary principle is more important than all the others. Follow it as closely as you can. There is no one magic diet that works for everyone. Nor is there a single diet that works best for one individual over time. The first step toward the right diet is to consider your genetics and your ethnic group's traditional foods. If you are African, that does not mean overcooked vegetables or pork rinds. Such garbage came on the nutritional scene only recently, and is not a true ethnic food. The same is true for Italians who overdose on pepperoni pizza. There is much more to these diets than the recent introductions often associated with these cultural groups. A note on eggs. Eggs do not hurt you. Egg yolks do not hurt you. The In fact, egg yolks from free-range chickens contain enough lecithin and Omega 3 to lower your cholesterol net. Please note: the stressed-out, improperly fed chickens in factory farms produce eggs that have little or no lecithin or Omega 3. You should also know that cholesterol cannot survive the acid bath of the stomach. You could take cholesterol pills and not see your cholesterol go up. If you have high cholesterol, it's not from eating eggs. When in my late teens, I ate a dozen eggs a day for a couple of years. I added 8 inches to my height between my 16th and 17th birthdays. During this time, I also ate considerable amounts of sugar-free peanut butter (5 lbs a week), steak (4 lean NY strips a week), milk (2 gallons of 2% a week), and cheese (10 pounds a month). I credit the eggs with keeping my total cholesterol low--it varied between 121 and 128 when I had it checked in my early 20s. Early into my 40s, I had my cholesterol checked again. This time, I got the breakdown: * LDL (bad cholesterol): 72 (it needs to be less than 150--many people are well above that) * HDL (good cholesterol): 46 (it needs to be above 40) * Cholesterol Ratio: 2.9 (it needs to be below 5.0, which is actually uncommon in the USA) My other various metrics were also exceptional. Except for Eskimos and a few other small ethnic groups, all diets must adhere to the same few macronutrient rules. For example, eliminate as many "simple" carbohydrates as possible. Don't eat anything substantial 2 hours before bedtime. Balance your fat/carbos/protein in a roughly 30/40/30 ratio (this is a guideline, not a "law"--it doesn't work for everyone). Eat at least 6 small meals a day (see sidebar at right). Always eat a high-protein breakfast. Cut saturated fats, but eat unsaturated fats. Good sources are walnuts, cashews, peanuts, and oils that are liquid at room temperature (don't go overboard). Did you know airline peanuts are less fattening than the fat-free pretzels? It's true. In general, avoid from fat-free foods--they make your insulin levels do a yo-yo, and that makes you put on fat. Worse, it sets the stage for adult-onset diabetes. Why the problem with fat-free foods? Read the label--most of these are loaded with sugar, but some are not. Add your own fresh fruit (frozen blueberries work well), and you have a healthy fat-free snack (but, it's better to add a bit of flaxseed oil to it). Beware: nearly all "yogurts" mostly sugar! Do NOT eat white flour, bleached flour, enriched flour, or any other kind of wheat flour that is not whole grain. The glycemic effects of such flours will work against you. Eat whole grain flours, and try to get a variety. Amaranth and soy are two good flours. Our free recipe page will show you some ways to use these excellent foods. Eat oat groats instead of oatmeal. In short, get your grains in the least-processed form you can. This holds true for everyone, regardless of genetics (unless you have a malabsorption problem). What is a small meal? I define a meal as anything that quells your hunger. As an example, I might make a tuna sandwich. The sandwich fill consists of "tuna in canola oil" -- mixed with mustard, basil, oregano, fat-free yogurt, and pepper, with a slice or two of tomato. The shell consists of bok choy leaves, red leaf lettuce, or kale. Or maybe whole grain bread that has no corn syrup in it (the right bread will have 60 to 90 calories per slice, depending on the brand) That is one meal. I might wait an hour or two, then have another. Or I might have natural peanut butter slathered on a single slice of bread, with whole raspberries spread on top. A handful of nuts can satisfy my hunger for quite some time. If I'm in a situation where it's hard to get meals--such as when traveling--I simply eat some raw nuts. For example, suppose I have a 2-egg omelet for breakfast at 0600, and must board a plane that will keep me "away from food" until 1200. That's six hours. I just throw a baggie of nuts and raw soybeans into my briefcase. When I get hungry, I eat a handful of these. At the office, I can't make tuna sandwiches or a vegetable medley every two hours. So, I make a 3/4 cup protein "smoothie" from protein powder. A typical weekday for me: 0530: Amaranth pancake, with fat-free yogurt or some kind of whole fruit. 0900: Protein smoothie. 1130: Canned spinach or beans, and protein smoothie. 1430: Protein smoothie 1715: Beans and vegetables 1900: Fruit, grain, and some kind of protein On a workout day, I often add an extra protein drink. What also holds true for everyone: drink lots of water! Fill a gallon jug twice a day, and make sure you drink all of it. Once you get as lean as you want to be, cut back to a single gallon if you want to. For added fat loss, drink chilled (but not super cold) water. Sodas do not count. Such beverages are extremely unhealthy, for reasons I won't cover here. However, I will say that if you want to get osteoporosis, soft drinks are for you. Soft drinks make for soft bones. Learn about insulin management. Make a trip to your library and get a book on the glycemic index. Also, look for Ann Louise Gittleman's book,"Your Body Knows Best." She has other books that are good, too. If you can't find it at your library, you can order it via this hyperlink: Your Body Knows Best, $5.59. Be careful on these diet books: most of them are completely wrong. There is no magic formula. Discipline is key. But, you do not need to torture yourself. Find foods you enjoy, but don't eat the same old stuff all the time. It's OK to splurge maybe once a week, but the more consistent you are, the better your results will be. Food tips: 1. Portion size counts: you can easily reach the point where it's impossible to burn off excess calories. 2. You don't need to count calories. Just eat small portions. When you get hungry, eat again. But wait at least an hour before eating. 3. Never eat a carbohydrate without a protein and/or fat. 4. The less refined a starch is, the better it is for you. 5. Fat is good for you. However, it is calorie dense--so don't go overboard. Also, damaged fats are really, really, bad. Don't eat them. Margarine and other foods contained hydrogenated or partially hydrogenated fats are not fit for human consumption. Limit saturated fat intake as much as practical. Make unsaturated (liquid at room temperature) fats a prominent part of your diet. Fast Cooking Diabetics Fast Cooking Diabetics May Be Able To Lower Risk Of Heart Disease! Cooking food for short periods of time, at minimum safe temperatures, may lower the risk of heart disease for diabetics according to a new study appearing in the Proceedings of the National Academy of Sciences. Researchers are saying that a toxic compound forms when sugar, proteins and fat are cooked for long periods of time. According to the study, this toxic compound may increase blood vessel damage for people living with diabetes. Dr. Helen Vlassara, a diabetes researcher at Mount Sinai School of Medicine and first author of the study, says that a compound, called "advanced glycation end products" (or "AGEs"), can cause a reaction from the body's immune system, which can eventually damage blood vessels. Researchers say that a lifelong diet that is high in AGEs can leave the immune system in a constant state of inflammation, which can damage arteries. This arterial damage can cause heart disease and other problems that people living with diabetes are more prone to. According to Vlassara, diabetics should also try to limit their consumption of coffee, colas and chocolate-based drinks, as they are typically high in AGEs. Colas tend to include caramelized products that are heavy in AGEs. Instead, diabetics should reach for sugar-free versions of clear sodas. While the recent study, conducted with diabetic patients, showed AGEs decline from between 33 percent to 40 percent, more long-term studies are needed to determine fundamental changes in the health of the diabetic patients. The study included two groups of diabetics; one, which consumed a normal diet that included fish, chicken, and meat, and another that ate the same foods but cooked them differently. Animal studies have already shown that a reduction in AGEs can reduce the incidence of heart disease, as well as slow its onset. Dr. Eugene Barrett, a professor of medicine at the University of Virginia and the president-elect of the ADA, said that while the study is potentially important in the control of diabetes, there is still more research needed to better understand the role that AGEs may play in heart disease. So while they say that dietary AGEs can be controlled by cooking foods differently, it is too soon to conclude that limiting AGEs will reduce heart disease in diabetics. According to Vlassara, it is better to cook the food for a short amount of time in the presence of high humidity. Boiling or steaming meats for the shortest amount of time required, as well as thinly slicing meats so they cook more quickly, are suggested. Thanksgiving turkey is typically cooked slowly over the course of several hours, so many of us are just a few weeks away from enjoying a traditional dish that produces a huge amount of AGEs. More info can be found at the Proceedings of the National Academy of Sciences website: www.pnas.org/. Source: National Academy of Sciences Resources WeightAndDiabetes.com The Fitness Pyramid Eighty-Five percent of Americans recognize that regular physical activity is important to good health, but only 40-percent lead active lives. It is very difficult for many of us to get started on a regular exercise program. We all know it is best for us, we all know we would feel better, yet we continue to procrastinate. A very common dilemna is the time factor. However, if you think long and hard you will likely find you do have some time - if you give up something else, such as that one hour soap opera you tape everyday. Alternatively, you could decide to exercise while watching that one hour program. When you get right down to it, there truly is no good excuse. On that note, following are some guidelines for you to help you ease into an exercise routine that fits comfortably into your life. Think of physical activity as a pyramid. Start with a basic level of activity -- walking, housework, yardwork, etc. Then you work your way upward through a variety of more challenging activities. We will call this the "fitness pyramid". Here is how you can climb the fitness pyramid: Level 1: Enjoy an active lifestyle Get physically active. Your activity doesn't have to be organized or continuous -- 10 minutes of walking and 20 minutes of housework truly do add up. By accumulating just 30 minutes of activity a day, you slow or stop the loss of function that comes with a sedentary lifestyle. You also increase your chances of living longer and improving your quality of life. Level 2: Do aerobic workouts Now that exercise is a part of your life, build regular workouts into your routine. An effective aerobic program includes at least 20 minutes of continuous, rhythmic activity three or more times a week. Consider walking, jogging, cycling or aerobic dancing. Exercise at an intensity that elevates your heart rate into the target zone of 60 to 80-percent of your maximum heart rate (Maximum heart rate = 220 - your age). You can exercise outdoors or in a gym using exercise equipment such as treadmills, stationary bikes and cross-country ski machines. Your routine should be enjoyable and comfortable. Increase intensity and duration gradually. This will help you avoid injury. By challenging your cardiovascular system, you begin to actively fight the effects of aging and reduce your risk of heart disease and other degenerative conditions. Level 3: Start strength training Adding weight training to your workout gives you the benefits you can't get with aerobic exercise alone. It protects and builds lean muscle mass; promotes healthier, stronger bones; and raises your body's metabolism so you burn fat faster -- even while you're resting. A typical weight-lifting routine should include 8 to 12 exercises targeting all the major muscle groups. Do up to 3 sets of 8 to 12 repetitions of each exercise. Schedule at least two strength sessions a week with at least a day of rest in between. Level 4: Stretch to increase your flexibility Inactive muscles become shorter, and their range of motion gets more limited. Reverse that process by doing gentle stretching exercises before and after workouts and at other times during the week. A five to ten minute routine should include all the major muscle groups. Do static stretches that ease you into position, then hold them for 15 to 30 seconds. Flexibility training prepares our bodies for the tasks we perform throughout the day, such as lifting and reaching. You dramatically reduce your risk of back problems when you increase your flexibility. Level 5 (the pinnacle): Compete for peak performance Getting involved in competive recreational sports isn't essential for fitness, but it increases many people's enjoyment of an active lifestyle. That psychological benefit pays off physically. If a sport challenges you and engages your mind, you're going to stick with it. Find something you do well and enjoy and most important of all, have fun with exercise. It does not have to feel like work. Weight Lifting Helps Women Burn Fat Resistance exercises involving weightlifting may prove as important as aerobic exercise for women in fighting fat. Health scientists at Johns Hopkins University in Baltimore and Arizona State University in Tempe found that resistance exercises push the body to burn calories for up to two hours after the workout. More findings: Aerobic exercises or jogging typically burn more calories during the workout than weightlifting but increase energy expenditure for less than an hour afterward. Resistance training could have a more lasting effect on metabolism than aerobic exercise. It burns fat and increases muscle mass. Researchers studied a dozen women ages 24 to 34. On one day, the women did weightlifting exercises such as chest presses, leg presses, and bicep curls, while on another day, they sat still and watched a movie. On average, the exercises burned more than three times as many calories that were burned while watching the movie. "We studied regular women, not super fitness enthusiasts, so these results may apply to most moderately active women," researcher Binzen says. For maximum workout, the researchers suggest a combination of both aerobic exercises and resistance training. The researchers reported their findings in the Journal of Medicine, Science Sports and Exercise. Why Lift Weights? Weight training helps keep you and your bones strong. Another bonus: The extra muscle you build helps burn more calories - even when you are doing absolutely nothing - or sleeping. Muscle Facts: 1. Muscle is like a car engine. It burns gas - or calories - and provides the power to get you from one place to another. The bigger the "muscle engine", the more fuel you burn. In other words, the larger the muscle-mass, the more calories your body burns at work and at rest. 2. It is possible to increase your metabolic rate by at least 7-percent after six months of intense weight training. This means if you are eating 2,000 calories a day to maintain your weight, you would burn an additional 140 calories each day. At this rate, you would lose over seven pounds of fat in six months. 3. Every added pound of lean muscle burns an additional 30 to 50 calories each day. 4. Exercisers can add three to six pounds of muscle in six months of weight training. Eating Disorders Most likely you have all heard of the most common two eating disorders: Bulimia – food bingeing followed by purging Anorexia Nervosa – self induced starvation These are two serious problems our society faces yet it is that very same society that has inflicted these disorders on us. The statistics of these two eating disorders are alarming. The bulk of Americans today suffering from these eating disorders are among adolescent girls and young women. Statistics are worthy of taking note of. Following are the statistics of the average model. Take note of the extreme difference to the average American woman! Statistics of the average model: * The average model is 5 feet 11 inches tall. * The average model weighs in at 117 pounds. Statistics of the average American woman: * The average American woman is around 5 feet 4 inches tall. * The average American woman weighs in at around 140 pounds. The above statistics are healthy, normal and much more realistic than those of the so-called super models that damage their bodies all for the need to conform to the demands of the manifestations of, what I consider to be, a collective insanity of an entire society. Some difference, isn’t it? As a result of this "thin is in" mentality, and if these statistics are to seriously be considered the way a woman should look, that means that 98% of American women do not meet today’s standard. These statistics are quite a change from those of a century ago. First of all, anorexia and bulimia were extremely rare whereas today these eating disorders afflict more than eight million Americans. Also, a century ago women who were a little "plump" were considered beautiful and desirable. This was considered the look of a healthy, normal woman. If too thin, a woman was thought to be "delicate", "sickly" and "ailing". What brought about this change in society’s image of what the appearance of a "beautiful and desirable" woman should look like? Several things of which include Twiggy, scarecrow thin models, corset thin waistlines parading across TV screens, magazines with this same look splashing pictures not only on the cover of their magazines, but throughout the entire magazine as well. The delusion of body fat being ugly and something to be ashamed of runs rampant. Our male dominated culture is obsessed with the appearance of the thin female. So obsessed, in fact, all too often the importance of the inner substance of a woman is completely excluded by our male counter parts. There is absolutely no excuse for this, but before you get too harsh on the men in your life, do keep in mind they, too, are victims of the stereotyping and need to re-think their own priorities. Any reasonably intelligent man who thinks for him self will and should see this upon some reflection. Any, who don’t, aren’t worth worrying about. So many have bought into this image-is-everything scam, recent surveys show that 80% of women feel dissatisfied with their bodies, their overall physical appearance and of course, their weight. Think about that – over 80%! How many friends and/or acquaintances do you come across that look perfectly fine and healthy to you, yet they will complain about their weight? Every one of those examples is a case in point. Those who suffer from these eating disorders are proof positive of the psychological effects of our society as a whole. While anorexia and bulimia are sometimes thought of as a psychological problem, this is not entirely true. When a psychiatrist has a patient complain of specific ailments, the psychiatrist will attempt to look inside the person’s psyche or their brain chemistry for an imbalance. Eating disorders are an exception. They are not caused by the usual struggles of a mental illness such as family dysfunction, they are, rather, a result of our culture at large i.e., all of us. Americans spend approximately 40 billion a year on dieting and diet related products. Yet, 95% of all dieters gain the weight back in short order. To a person who was not obese in the first place, yet feels this need and overwhelming desire to be thin and to conform to society’s standards, they may use a product and lose weight, but within five years they gain it all back. Some even gain more back than they lost. Anorexia and bulimia are not disorders one can demand someone "get over" in short order. Since eating disorders are caused by a victim mentality, not a mental illness, many will say one needs to take personal responsibility, which in most cases, one should; however, it simply isn’t that cut and dried with eating disorders. Modifying one’s brain chemistry or thought processes will not cure this problem. What will help and even cure it, is a change in our attitude towards just what is "beautiful" or "acceptable". Not only our personal attitudes, societies as a whole need a good work over. To truly help those with eating disorders we now need to rally against this image of the stick thin, sickly looking model type and the insistence one needs to be thin, or skinny, to be acceptable. Another fact to rally against is men who tout stick thin women as our physical role models. They aren’t doing themselves any favors, either as mentioned previously. They could easily bypass the best thing that could happen to them, i.e., the right woman who will be true, honest, loving and a real life companion, merely to have a "trophy" on their arm that offers nothing more than just that. Well, maybe a huge debt, too. We can also take a good hard, honest look at ourselves after we are done shaking our fists at those who keep this misconception alive. We need to stop denigrating each other. We must also stop slamming ourselves and believing we are "fat", or "plump" – what, as previously mentioned, was to prior generations considered healthy looking. Quit pining over anorexic starlets and models that, in reality, are spending excessive amounts of time in compulsive exercising and near and detrimental starvation that, in bulimia victims, is followed by bingeing and purging. Not only are they beating up their bodies, but that is a very unrealistic agenda to follow for the average American woman running a household, raising children, enjoying grandchildren, etc. Society now sends a message to children that says nothing, not health, not happiness and even not life, is more important than attaining our societal standards of beauty. This is absurd and really must be brought to an end. Spread the word, speak out against this preposterous conception. You have solid, cold, hard facts as to why this needs to be stopped. You no longer can be accused of jealousy, or worse, the inability to achieve "the look". Data, statistics and health records are there to back you up as to the destructiveness of this obsession. To be obese is most certainly a health threat and being overweight can cause health problems. Do not take those matters lightly. There is no disputing these facts, yet one must be realistic in their determination as to whether or not they are truly too heavy. If so, talk to your doctor about realistic weight goals. When you feel as though you should look like a model, remember how destructive that is to your body and that only 2 percent of the population in America is truly that thin. Stick with the 98 percent of us who are normal! Normal is good. Normal is realistic and most importantly, normal is healthy!! Male Victims of Domestic Violence Male victims of domestic violence face grave difficulties. Chief among them is having few places to turn for information and help. One of the first things men who are victims of this need to know, is that they are not alone. A national survey funded by the Centers for Disease Control found that nearly 40% of all domestic violence victims - or 835,000 men a year - are physically abused by their intimate partners/spouses. SAFE (Stop Abuse for Everyone) has a Web site where male victims can share their stories with others. Click Here for SAFE (A new window will open for you) The Web site lists srevices that are sympathetic to this under-served population, as well as a number of highly qualified professionals ready to provide training to law enforcement, health-care providers, social service, crisis lines, etc., in how to identify, support and refer male victims of domestic violence. SAFE also provides a brochure for male victims and their concerned family and friends. It identifies domestic violence, lists typical reactions and provides specific advice. Anyone wishing a copy of this brochure should send a self-addressed, stamped envelope along with a $1.00 suggested donation to: SAFE-Male Victims Brochure P.W. Box 951 Tualatin, OR 97062 SAFE is a 501(c)3 charitable organization and donations are tax deductible. Metabolic Syndrome Metabolic syndrome has been recognized since (at least) the 1920's, however, it has had many different labels throughout the years. Metabolic syndrome is a disorder which often includes a beer belly, high blood pressure, poor cholesterol readings and high blood sugar and triglyceride levels and low levels of HDL. It is not considered a single disease; rather, a cluster of health problems. In addition, the word "metabolic" will more than likely cause one to assume this means a defective metaboism. While this may be true in some cases, it will and/or does not apply to all cases. The connection to diabetes is that metabolic syndrome greatly increases the risk level of diabetes as well as heart attacks and stroke. At least 47-million American adults are afflicted with metabolic syndrome. That is about one if five of us. Experts say the highest contributing factors to this syndrome is overeating, a combination of genes and lack of exercise. A recent study came up with some definite statistics: 1. 50 to 60 million Americans have hypertension 2. About 60 percent of adults qualify as overweight or obese 3. There are 16 million Americans with diabetes According to the NIH definition, metabolic disorder is present if a patient has any three or more symptoms: a waist measuring at least 40 inches for men and 35 inches for women; levels of triglycerides - fats that circulate in the blood - of at least 150 milligrams per deciliter; HDL levels of less than 40 mgs in men and less than 50 mgs in women; blood pressure of at least 135/80; and blood sugar of at least 110 mgs. Studies now estimate 22-percent of American adults have the syndrome. The percentage for men verses women were nearly equal: Men, 24-percent and women, 23.4-percent. The percentages increased as the age brackets went up. Experts feel there will be many patients who have multiple symptoms and that now physicians will be better equiped to help them. This syndrome is said to be "lifestyle-sensitive", meaning if one learns and practices better diet and exercise habits, they can control and/or avert this syndrome entirely. They will also reap huge rewards. Female's Fatal Four It is too early to say that trans fat causes diabetes, but a new study shows that women who consume more trans fat have a higher risk of the disease. Cholesterol-rich foods were also linked to a higher risk, while ployunsaturated fats (which are found largely in vegetable and fish oils) seem to protect against diabetes. One possible explanation: Cell membranes rich in polys may do a better job of admitting insulin from the bloodstream into the cells. What to do? Replace trans fats (found largely in stick margarine, shortening, fried foods and sweet baked goods) with unsaturated fats (from fish, vegetable and olive oils, salad dressings, and nuts). Swapping trans fat for saturated fat would make no sense since both raise LDL ("bad") cholesterol. Workout on the Links! A recent study of middle-aged golfers showed that walking during a game of golf significantly increased aerobic performance and core-muscle endurance (that alone means a better game) while reducing weight, abdominal skinfold thickness and waist circumference, reports the Physician and Sports medicine journal. The test subjects who had been sedentary the previous seven months, played about 2.5 rounds of golf per week (about 10 hours' worth) for 20 weeks. The golfers also showed decreased levels of total cholesterol and triglycerides. Go Golfing! While some view the sport as slow-paced, golf actually requires a great deal of strength and stamina, not to mention skill. While you may not have to be in the best cardiovascular shape to play golf, your muscles, particularly those of the legs and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level. Flexibility Flexibility is an important key to developing a full, fluid golf swing. Simply swinging the club is not enough, but you can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of daily stretching. Cardiovascular conditioning Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap. Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, three times per week. Improving your golf game requires a bit more than simply playing a lot of golf, but it doesn't mean you have to spend hours in the gym. Try the exercises outlined here and you'll not only come closer to par, but you'll also reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility. While it may be difficult to motivate some people to stretch or begin strength training, telling them they might lower their handicap may be just the ticket to get them to head to the gym. Or work out at home. Whichever is most convenient. The point is to do it, regardless of whether it's for health or for a better golf score. Golf Resources on the Web: GolfWeb.com - All about Golf Tours, Tournaments, etc. GolfLink.com - Looking for Golf Information? This is the right place! Updated May, 2005 Weighing in on Exercise Machines Gal on Exercise machine People do not burn the same number of calories on one exercise machine as on another. Calories burned by healthy men and women in their 20's while they exercised on six different machines at "fairly light", "somewhat hard", or "hard" intensity showed the following results: Both men and women burned the most calories on the treadmill or the skiing simulator and the least on the stationary cycle or the Healthrider machine (a cross between a stationary bicycle and a seesaw). The stair-stepper was in the middle, as was the rowing machine for men. For women, the rower was a top-notch calorie burner. Whatever the equipment or intensity, men always burned more calories than women did. This is due to muscles burning more calories than fat. Pound for pound, men have more muscle - just a physiological fact of life. In addition, it takes more calories to move a larger person and men are usually bigger than women are. For healthier eating, here are some suggestions to get you started: To burn 200 calories, men could run on a treadmill for 14 minutes at a fairly light pace, while women would need 22 minutes. At a difficult pace, men would need 12 minutes and women 17. On a stationary bike, men would need to cycle 23 minutes and women, 32 minutes at a somewhat difficult exertion to burn the same 200 calories. Not exactly fair, but sadly, the physiological facts. Potbelly? Shrink it! Many men, as they age, develop a potbelly. People who are active and otherwise not over weight find themselves looking down one day to see fat accumulating on their stomachs. There are ways to rid your self of a potbelly. You cannot diet off a potbelly, but it is sensible, for many health reasons, to cut down on your dietary fat intake. There are causes for this unfortunate development but take heart! This article is to inform you of seven ways you can shrink a potbelly and will also explain two ways that won't do you any good. One of the two misconceptions is the dieting issue. If you are over weight you will certainly make a potbelly worse, but dieting is no potbelly panacea. Look around you and you'll see many otherwise thin people with big bellies. The other misconception believed by many is that you can sweat off a potbelly. Running, swimming, bicycling and other aerobic exercises are excellent for your heart but unfortunately they do not guarantee a flat stomach. One surprising fact is that jogging can actually exacerbate a potbelly. This is a result of the difficulty in holding your stomach in as you run. This actually serves to weaken the stomach muscles which, in turn, causes the stomach to distend. Let's get to the crux of this matter now and address the seven things you can do to shrink that potbelly. Drink Less Beer We've all heard the term "beer belly" and there is always a reason for these terms. The reason in this case is a very valid one. A beer belly is no joke; it's a fact. When you consume large quantities of beer you tend to have more visceral fat. Visceral fat is the kind of fat that collects in and around the liver and other internal organs. If you are a beer drinker, there are ways to determine if this is what is causing your excess belly fat. A potbelly that develops from drinking too much beer will be a "hard" potbelly. Some like to say it feels like all muscle when in fact, it is all fat and it's the bad fat that raises your risk of heart disease and intestinal problems. The best advice, and in truth the only way to avoid a beer belly, is to avoid the beer. If you are thinking you can then turn to hard alcohol, please don't. Hard alcohol can have this effect, also, although perhaps not as severely. Avoid Late Night Meals First, a comforting note; this isn't about having a snack. It is about eating a large meal where you've literally stuffed yourself shortly before bedtime. When you go to bed with a full stomach this keeps your stomach muscles relaxed and stretched all night as you sleep. Over a period of years, this will lead to a potbelly. Rather than eating your final, big meal of the day late at night, learn to eat as early in the evening as you can. Keep the meals small and switch to breakfast as your biggest meal of the day. It may take some time to adjust to this, but once you do, you will most likely find you will feel better through out the day, as well as helping yourself get rid of that potbelly. Improve Your Posture This may sound odd, but it's so true! When you slouch, you make a potbelly worse. You need to learn and practice walking tall, standing tall, and sitting up straight. Much better for your back, too! A double benefit. Posture Test: Stand with your back and shoulders against a wall. Pull everything up - buttocks, shoulders and stomach. Stand as erect as possible. If you cannot straighten up, you may have *lordosis, an inward bending of the lower spine. Check with your doctor. If he/she confirms this diagnosis, see an orthopedist who can fit you with a posture improving elastic back brace worn under your clothes. Exercise Your Stomach Muscles Do your best to make a concentrated effort to hold in your stomach as you walk around or do household chores - anytime you're in an upright position. This will prevent the stomach muscles from sagging. Many body builders practice this while working all their muscle groups and it helps protect the back as well as toning the stomach muscles up and keeping them strong. The key muscles involved in this practice are called the oblique and rectus abdominis. The obliques are the walls of the abdominal muscles and the rectus abdominis are the "straight" muscle of the stomach. Helpful Exercise: The abdominal crunch. Yes, the basic, all around good- for -the- tummy crunch. The crunch is very similar to the bent-knee sit-up. Lie on your back with your knee's bent and your feet flat on the floor. Do not sit up far enough to reach your toes. That can cause lower back pain. Instead, raise your head and shoulders only a few inches. Make sure you are using your stomach muscles to raise your head and shoulders, not that you're pulling on your head and neck with your arms. You should feel a slight burning sensation in the muscles of the stomach if you are doing this correctly. Don't let this alarm you - this is what you are supposed to feel. Excess pain is cause for alarm, however. If you feel an abnormal pain or discomfort, do not do this, although you really shouldn't. This is a harmless exercise just about anyone can do and only benefit from. Okay, you feel those muscles working as you are raising your head and shoulders; now, try to hold that position for about ten seconds, then ease back down gently and slowly. Repeat as many times as you can, adding repetitions, as you feel able to. You're stomach muscles will let you know when they've had enough. If this is something you've never done before, do not be alarmed or scared off it you can't do too many at first. Just do what you can and keep at it every day. Before you know it you'll be doing fifty or more! Try to get this exercise in every day. The abdominal muscles are one of the muscle groups that can be worked every day. I also offer a fantastic abdominal workout in five minutes a day! Read more! Exercise Your Lower Back Weak back muscles can leave you prone to *lordosis, the above -mentioned ailment. The result of this ailment is a protruding stomach. Strength boosting exercise: Lie face down on a strong table with your legs dangling down. Grip the table and raise your legs up horizontally behind you. You'll feel it right in the small of your back if you are doing it properly. Bring your legs back down slowly and gently. Do three sets of ten repetitions, three times a week. Stretch Your Hamstrings If you are one who sits at a desk all day without stretching your muscles, your hamstrings, which are the back of the thigh muscles, are probably very tight. When the hamstring muscles are tight like this, they make it harder for you to stand up straight. The best way to loosen your hamstrings is with regular toe-touching exercises. What you can do: Place your hands on the middle of your thighs, bend slightly, put one foot out a comfortable ways from your body, lift your toes so your heel is all that is touching the floor and bend slowly as you feel the muscle stretch. If you push your buttocks out, you'll deepen the stretch. Only stretch to the point of comfort, never to the point of pain. Or, gently, without bouncing, keep your knees slightly bent as you reach as far down with your arms as you can. Hold for ten seconds, straighten up slowly, take a deep breath and repeat twice. Another way of doing this is on the floor. Sit with your feet in front of you and lean over as far as you can as if you're reaching to touch your toes. Go as far as you comfortably can. If you do this a couple times every day, you should notice the ability to go a little further with each passing day. **Important!:** Stretching your hip flexors. Do this by performing what is known as the hurdler stretch. Sit on the floor with one leg in front of you and the other bent back beside you. Reach forward toward your outstretched foot. Hold this position for ten seconds. Repeat twice, then switch legs. Perform Strength Training Exercises By the age of 65, the average person's muscle strength drops 20%. Strength training can forestall this loss and prevent the gradual weakening that leads to a potbelly. Target all the major muscles in your legs, stomach, back, arms, chest and shoulders. Overall body strength contributes to better posture and muscle balance, which in turn, helps prevent or shrink a potbelly. Use a weight that allows you to complete ten repetitions, so that the last rep is relatively hard but you maintain good form. If you begin to lose your form, stop. You are then straining the muscle. That can be harmful. Try to life weights three times a week for about 30 minutes. Vary the exercises each work out to avoid boredom. Be sure to rest your muscles for 48 hours between work -outs. This is when they repair, grow and strengthen. *LORDOSIS: An abnormal forward curvature of the spine in the lumbar region, resulting in a swaybacked posture. Men: Build a Bigger Chest Listed below are five must-do exercises for your pecs. Follow these guidelines and see results in only a few weeks! 1. Focus on technique rather than trying to lift heavy weights. 2. Intensity and effort take precedence over ego-driven lifting. 3. Try doing barbell work first to capitalize on your strength. 4. Always use a spotter on heavy bench presses to ensure your safety. 5. Stay consistent with a program that's effective. Change for the sake of change is absurd. Two top tips for boosting your chest training intensity: 1. Vary your grip width. While doing the barbell flat-bench, decline, or incline press, try using four different grip widths in one set. Start with a close grip, where your thumbs almost touch, go a little wider, then go to a normal shoulder-width grip, and lastly go a tad wider than that. Do ten reps at each spot, for two to three sets at most. 2. Add a half. Start with one full movement where you lower the bar to your chest and return to the top of your range. Then have your spotter hold his hand above your chest at half-rep range while you lift the bar up to the hand and then lower it back to your chest. These two moves together would count as one repetition. Genes Controlled by Diet and Exercise The PROP Gene The PROP gene - more formally, 6-n-propylthiouracil - determines the sensitivity of our taste buds. People who have high amounts of this gene are "super-tasters" while people with low amounts are "non-tasters". Both categories have their advantages and disadvantages regarding weight loss. For example, super-tasters may eschew some foods as being too greasy or sweet but also shun broccoli or cabbage because they taste particularly bitter to them. Non-tasters do not have these aversions to these vegetables, or high-sugar/high-fat foods. "Tasters" are somewhere in between. Some experts suggest super-tasters eat less bitter vegetables such as carrots, or make the bitter vegetable less so by squeezing lemon juice on them. Non-tasters just need to be aware and exert control. Leptin Leptin is a hormone that releases from your fat cells after a meal stimulated by glucose from the food. Leptin travels to receptors in your brain, inducing satiety. Thus, low-calorie diets - where one is starving - decrease leptin, and make you feel extremely hungry. Those on vegetarian diets do not tend to feel overly hungry because they claim one can eat so much on a vegetarian diet. LPL LPL (lipoprotein lipase) is an enzyme that sits on the outside of your fat cells. LPL grabs post-meal fat from your blood and stores it in your fat cells. When you eat a lot of fat, it helps you store more of it in your body. You can decrease LPL expression with exercise. Insulin Insulin is necessary to shuttle glucose into the cells of the body after a meal. In the liver and muscles, glucose forms into glycogen - a storage form of energy. Forming glycogen causes our cells to release calories. This is coined the thermic effect of food, or TEF. The TEF is high for most carbohydrates and low for fatty foods. Thus, high-fat diets result in less calories burned. Furthermore, chronic consumption of a high-fat diet will impair insulin function and result in high blood glucose. This "tricks" the body into releasing more insulin - a futile effect. Adding insult to injury, high insulin levels will shut down the fat-burning machinery. Low fat, high-fiber diet can improve insulin function. Muscle Cell Type People have two types of muscle cells: Type I, and Type II. People have different proportions of each, according to their genetic type. The Type I muscle-cell has a good blood supply and plenty of LPL. This is good, because muscles cannot store fat - they can only use it for energy. Thus, individuals with more Type I cell usually demonstrate more endurance during athletics. Unfortunately, you cannot change your muscle cell types. Regular exercise will increase circulation to every muscle cell, thus making Type II cells more like Type I's. Morbid Obesity Medically, the word "morbid" means causing disease or injury. Morbid Obesity is a serious disease process, in which the accumulation of fatty tissue on the body becomes excessive, and interferes with, or injures the other bodily organs, causing serious and life-threatening health problems, which are called co-morbidities. Morbid Obesity is also called Clinically Severe Obesity, and is recognized by the consensus of medical opinion as a serious problem, a disease process. In most cases, the underlying cause is genetic -- you inherit the tendency to gain weight, and once the problem is established, there is very little that will power can do about it -- any more than a diabetic can control his blood sugar by will power. Numerous scientific studies have established that there is a very powerful genetic predisposition to Morbid Obesity: Children adopted at birth show no correlation of their body weight with that of their adoptive parents, who feed them, and teach them how to eat. They show an 80% correlation of their body weight with their genetic parents, whom they have never even met. Identical twins, with the same genes, show a much higher similarity of body weights, than do fraternal twins, who have different genes. Certain genetic populations, such as the American Indians of the Southwest, have a very high incidence of severe obesity. They also have a markedly increased incidence of diabetes and heart disease. How do you know if you are Morbidly Obese? We use three criteria: Are you more than 100 lb over your "ideal body weight"? This is a weight established actuarially, at which you are likely to live the longest, not what you wish you could weigh - which is usually less. (Another alternative criterion is called the Body Mass Index (BMI). If this is greater than 40, surgery should be considered. If it is greater than 35, and is accompanied by serious co-morbidity, surgery may be indicated. Have you tried dieting, especially medically-supervised dieting, and been unable to achieve a sustained healthy body weight. Everyone knows diets don't work in the morbidly obese, and there has actually never been a scientific study reported which shows that they do, but you should at least have tried it. What can you do to regain your health? You could go on another diet. Unfortunately, although diets work for a little while, the effects seldom last, and the answer to Morbid Obesity needs to last a lifetime. No diet program, even the drug programs such as the Phen-Fen, or Redux, programs, are sufficiently powerful, or adequately long-lasting, to produce the necessary sustained weight loss in the severely obese. There has never been a scientific study which has shown that dietary management is beneficial or effective, in the severely obese. You could look at how much your health is at risk, and consider taking some risk to achieve a more lasting solution: surgery to change your body's physiology, and to help you to gain control of your weight. In our opinion, surgery is the only effective way to achieve lasting weight control, and a healthy body weight. For further information about Surgical Treatment of Morbid Obesity: Call: 1-800-ALVARADO (1-800-258-2723) Online Resources: Council on Size and Weight Discrimination - A not-for-profit advocacy organization working to end discrimination against people who are heavier than average. PO Box 305 Mt. Marion, NY 12456 Phone: 845-679-1209 Fax: 845-679-1206 Email: info@cswd.org Association for Morbid Obesity Support - Resources and peer support for morbid obesity and weight loss surgery. American Society of Bariatric Physicians - Answer Frequently Asked Questions International Association for the Study of Obesity - Their mission: to improve global health by promoting the understanding of obesity and weight-related diseases through scientific research and dialogue, whilst encouraging the development of effective policies for their prevention and management. How to Prevent Diabetes If you look at the statistics for sugar consumption in the USA and the percentage of the population with Type II (Adult Onset) diabetes, you'll see they track pretty much one-for-one. A friend of mine has "the other kind" of diabetes--the kind you get through no fault of your own. He is amazed that non-diabetic people live a lifestyle that puts them at such high risk for a disease that complicates his life so much. Type II (Adult Onset) diabetes is a sugar disease. You can control it, even prevent it. The keys are these: * Managing your insulin (controlling sugar sources) * Eating small portions instead of "filling up" at meals * Keeping your bodyfat percentage down (obesity is a high risk factor) Let's take a closer look: Diet There is no one magic diet that works for everyone. Nor is there a single diet that works best for one individual over a long time. Pay attention to your genetics, and to your ethnic group's traditional foods. If you are African American, that does not mean overcooked vegetables or pork rinds. Such garbage came on the nutritional scene only recently, and is not a true ethnic food. The same is true for Italians who overdose on pepperoni pizza. Being Italian myself as, well as having enjoyed fantastic African cuisine, I can tell you there is a lot more to these diets than the recent introductions often associated with these cultural groups. Except for Eskimos and a few other highly specialized ethnic groups, all diets must adhere to the same few macronutrient rules. For example: * Eliminate as many processed carbohydrates as possible. * Don't eat carbohydrates 2 hours before bedtime. * Balance your fat/carbos/protein in a roughly 30/40/30 ratio (this is a guideline, not a hard and fast rule--it doesn't work for everyone). * Eat at least 5 or 6 small meals a day. * Always eat a high-protein breakfast. Did you know that the peanuts offered on airlines are LESS fattening than the fat-free pretzels? It's true. Stay away from fat-free foods--they make your insulin levels do a yo-yo, and that makes you put on fat. Yuck. Worse, it sets the stage for adult-onset diabetes. Do NOT eat white flour, bleached flour, enriched flour, or any other kind of wheat flour that is not whole wheat. The glycemic effects of such flours will work against you. Eat whole grain flours, and try to get a variety. Amaranth and soy are two good flours. Eat oat groats instead of oatmeal. In short, get your grains in the least-processed form you can. This holds true for everyone, regardless of genetics (unless you have a malabsorption problem). This one "trick" will help you keep your insulin level on an even keel, and that is paramount to diabetes prevention and management. What also holds true for everyone is: drink lots of water! Fill a gallon jug twice a day, and make sure you drink all of it. Once you get as lean as you want to be, cut back to a single gallon if you want to. For added fat loss, drink chilled (but not super cold) water. Sodas do not count. Such beverages are extremely unhealthy, for reasons I won't cover here. However, I will say that if you want to get osteoporosis, soft drinks are for you. Soft drinks make for soft bones. Learn about insulin management. Make a trip to your library and get a book on the glycemic index. Also, look for Ann Louise Gittleman's book,"Your Body Knows Best." She has other books that are good, too. If you can't find it at your library, you can order it via this hyperlink: Your Body Knows Best, $5.59. Be careful on these diet books: most of them are completely wrong. Make sure to eat at least 5 or 6 small meals a day, rather than one big one. Doing so levels out your insulin and your blood sugar. Forget about that full feeling. If you find yourself overeating out of anxiety or boredom, fix the underlying problem--don't add to it by poor eating! Exercise You need to build muscle and burn fat. How many lean, muscular people do you know with diabetes? OK, so listen! Live the lean lifestyle, and you will be way ahead in the diabetes game. Walking is a great exercise. Do it every day, and you'll raise your metabolic rate, as well as level out your blood sugar. This means you will burn extra calories even while you are sitting in front of your computer or sleeping in your bed! Look at the ways you save calories, and then spend them instead. Take the stairs instead of the elevator. Park away from the door, instead of up close. Use a pushmower instead of a riding mower. Pay attention to what you do and think of how you can burn more calories while doing it. Visit Mark Lamendola's site, Mindconnection.com for more helpful articles on health and many other topics as well! 1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall 6. Effexor Zoloft Paxil Wellbutrin Bextra Neurontin Lipitor Percocet Oxycodone Vioxx Valium Naproxen Tramadol Ambien Morphine Oxycontin Celebrex Prednisone Celexa Tylenol Ultracet Protonix Soma Atenolol Prozac Lisinopril Lortab Darvocet Cipro Levaquin Ativan Nexium Cyclobenzaprine Ultram Alprazolam Trazodone Norvasc Biaxin Codeine Clonazepam Toprol Zyprexa Zocor Zithromax Diovan Skelaxin Klonopin Lorazepam Depakote Diazepam Albuterol Topamax Seroquel Amoxicillin Ritalin Methadone Augmentin Zetia Cephalexin Prevacid Flexeril Viagra Zyrtec Synthroid Promethazine Phentermine Plavix Metformin Doxycycline Aspirin Remeron Metoprolol Amitriptyline Advair Ibuprofen Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace Concerta Allegra Clonidine Lithium Strattera Norco Elavil Abilify Risperdal Mobic Ranitidine Lasix Fluoxetine Levitra Coumadin Diclofenac Hydroxyzine Phenergan Lamictal Verapamil Guaifenesin Aciphex Furosemide Entex Metronidazole Carisoprodol Propoxyphene Insulin Digoxin Zanaflex Clindamycin Trileptal Buspar Keflex Bactrim Dilantin Flomax Benicar Baclofen Endocet Avelox Lotrel Inderal Provigil Glucophage Demerol Zantac Fentanyl Premarin Fosamax Penicillin Claritin Reglan Enalapril Tricor Methotrexate Pravachol Amiodarone Zelnorm Erythromycin 146. HCTZ Potassium Tegretol Omeprazole Meclizine# * search rank =1 # search rank =150 Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information Recent Additions to RxList Monographs Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine) Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine) Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam) Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride) Symlin (pramlintide acetate [amylin] ) Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral) Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.) Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution) VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral) Zovirax (Acyclovir for Injection) Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide) Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone) CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin) Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole) Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine) Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin) Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride) Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel) Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium) Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine) Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin) Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula) Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone) Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet) Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines) Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine) Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril) Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures) North American Indian Medicine Anemopsis californica Aralia racemosa Arnica angustifolia subsp. angustifolia Baptisia tinctoria Chenopodium ambrosioides var. anthelminticum Cimicifuga (syn. Actaea) americana Cimicifuga (syn. Actaea) racemosa Echinacea purpurea Eupatorium perfoliatum Geranium maculatum Gillenia trifoliata Hamamelis virginiana Hedeoma pulegioides Lobelia siphilitica Monarda fistulosa Nicotiana tabacum Panax quinquefolius Podophyllum peltatum Sanguinaria canadensis Scutellaria lateriflora Veratrum viride Maori medicine Arthropodium cirratum Coprosma robusta Cordyline australis Fuchsia excorticata Halaragis erecta Hebe salicifolia Hibiscus trionum Leptospermum scoparium Macropiper excelsum Phormium tenax Sophora microphylla Tetragonia tetragonioides Aboriginal medicine of Australia Banksia integrifolia var compar Crinum pedunculatum Dodonaea viscosa Eucalyptus species Prostanthera cuneata Solanum aviculare Ayurvedic medicine of the Hindu Abelmoschus esculentus Acorus calamus Anethum graveolens Berberis vulgaris Carica papaya Carum carvi Cinnamomum camphora Coriandrum sativum Cuminum cyminum Curcuma longa Cymbopogon citratus Elettaria cardamomum Ferula assa-foetida Glycyrrhiza glabra Inula racemosa Nigella sativa Ocimum tenuiflorum Oryza sativa Papaver somniferum Pimpinella anisum Piper betle Piper nigrum Podophyllum hexandrum Punica granatum Ricinus communis Saccharum officinarum Sesamum indicum Sida rhombifolia Withania somnifera Traditional Chinese medicine Acorus gramineus Arctium lappa Artemisia annua Artemisia vulgaris Aspidistra lurida Bletilla striata Buddleja officinalis Clerodendrum bungei Coix lacyrma-jobi Cyperus rotundus Gingko biloba Indigofera sp. Loropetalum chinense Ophiopogon japonicus Platycodon grandiflorus Pyracantha ornato-serrata Rohdea japonica Sedum spectabile South African tribal medicine Acokanthera oblongifolia Agapanthus praecox Artemisia afra Clivia miniata Dietes iridioides Eucomis autumnalis Eucomis comosa Gladiolus papilio Haemanthus albiflos Lobelia erinus Ochna serrulata Olea europaea ssp.africana Pelargonium alchemilloides Physalis peruviana Scadoxus puniceus Schinus molle Tulbaghia violacea Zantedeschia aethiopica Medicinal Plants of the Mediterranean Allium sativum Ammi majus Cnicus benedictus Ecballium elaterium Hyssopus officinalis Iris germanica ‘Florentina’ Laurus nobilis Lavandula angustifolia Mandragora officinarum Pistachia lentiscus Ruta graveolens Salvia sclarea Santolina chamaecyparissus Silybum marianum Herbal Medicine of Northern Europe Angelica archangelica Asplenium scolopendrium Colchicum autumnale Convallaria majalis Digitalis purpurea Galium odoratum Gentiana lutea Helleborus niger Humulus lupulus ‘Aureus’ Hyoscyamus niger Linum usitatissimum Lysimachia vulgaris Lythrum salicaria Prunella vulgaris Sempervivum tectorum Succisa pratensis Viburnum opulus Viola odorata The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency. Star-K Certified: Amway/Access Business Group Cell Tech Life Science Laboratories Melaleuca Nature's Sunshine Nutralife Health Products Preventive Medical Group Shaklee Sunrider Trout Lake Farm Certified by Other Agencies: Adwe (KAJ) First Quality Health (OU) Freeda (OU) Landau (Volover) Maxi-Health (OU) Navitco (OU) Nutri-Supreme (Kof-K) Solgar (Kof-K) APPROVED MEDICATIONS (2005) This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005. ANTACIDS Alka Seltzer Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime, Heartburn Relief, Morning Relief, P.M., Extra Str) Gas-X Regular & Extra Strength Chewables With Maalox (Orange, Wildberry) Fastabs Gaviscon Antacid Reg & Ex Str Tabs Maalox Antacid Liquid Max Str Antacid/Anti-Gas Liquid Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str Mylanta Reg, Children's, Max Str & Ultra Tabs Pepcid AC Chewable Tablets - Dairy Swallowable Tablets Pepcid Complete Tablets - Dairy Phazyme Quick Dissolve Chewable Tabs (125mg) Rolaids Regular Strength: Cherry, Original Peppermint, Spearmint Tabs Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs Tums - Diamond-K Regular - Assorted Fruit, Peppermint Tabs E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs E-X Fresh Blends Tabs - Dairy Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs Cool Relief Cool Mint Tabs - Dairy Smooth Dissolve - Tropical Smoothies ANTI DIARRHEAL Imodium A-D Caplets Advanced Chewable Tabs & Caplets Kaopectate Reg Liquid - Cherry, Peppermint, Vanilla Extra Str Liquid Pepto Bismol Original & Cherry Chewable Tabs Original Liquid Maximum Strength Liquid ANTI-NAUSEA Bonine Chewable Tablets Dramamine Chewable Tablets Original Formula Tablets - Dairy Less Drowsy Tablets - Dairy COLD, ALLERGY & DECONGESTANTS Benadryl Allergy & Cold Caplets Allergy & Cold Fastmelt Tabs - Dairy Allergy Fastmelt Tablets - Dairy Benadryl-D Allergy & Sinus Fastmelts - Dairy Chlor-Trimeton 4-hr Allergy Tabs - Dairy Claritin Non-Drowsy 24-hr Tabs - Dairy Claritin-D 12-hr Tablets - Dairy Non-Drowsy 24-hr Tablets Coricidin HBP Cold & Flu Tablets - Dairy Cough & Cold Tablets - Dairy Max Str Flu Tablets - Dairy Singlet Caplets Sudafed 12-hr Non-Drowsy Caplets Severe Cold Non-Drowsy Caplets Sinus & Allergy Tablets - Dairy Triaminic Chest & Nasal Congestion Liquid (Citrus) - OU Cold & Allergy Liquid (Orange) - OU Cold & Cough Liquid (Cherry) - OU Cold & Night Time Cough Liquid (Berry) - OU Cough Liquid (Berry) - OU Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU Cough & Sore Throat Liquid (Grape) - OU Flu Cough & Fever Liquid (Bubblegum) - OU Night Time Cough & Cold Liquid (Grape) - OU Trout Lake Farm 1st Sneeze - Star-K Tylenol - see also Pain Reliever section Children's Plus Cold & Cough Chewable Tablets Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets Konsyl Powder Metamucil - All Powders LACTOSE INTOLERANT Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy LAXATIVES Colace Liquid 1% Solution Ex Lax Reg, Max Str & Ultra Pills Chocolated Pieces - Dairy Perdiem Overnight Relief Pills Peri-Colace Tablets Philips' Original Milk of Magnesia Liquid Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06. PAIN RELIEVERS Aleve Caplets & Tablets Anacin Reg Tabs, Ex Str Tabs Bayer Children's Chewable Aspirin (81mg) Night Time Relief Caplets Ecotrin Aspirin Tablets (325mg & 500mg) Goody's Ex Str Tablets PowderMotrin Children's Chewable Tablets Regular Tablets & Caplets St. Joseph Low Str Chewable Tablets (81mg) Tylenol - see also Cold, Allergy & Decongestion section Adult Extra Strength Liquid Children's Melt Away & Soft Chews Cool Caplets Extra Strength Tablets & Caplets Junior Strength Melt Away & Soft Chews Regular Strength TabletsVanquish Caplets SLEEPING AIDS Nytol Quick Caps - Dairy Sominex Original Formula Tablets Unisom Sleep Tablets Vivarin Tablets THROAT LOZENGES Ludens - OUD Fisherman's Friend - Manchester B.D. (no kosher symbol required) PRODUCTS ALWAYS APPROVED The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps. Other Related Material: WeightAndDiabetes.com Diabetic Recipes! Diabetic Recipes - Section II! Gastroparesis and Diabetes What is it? Gastroparesis is a disorder in which the stomach takes too long to empty its contents. Gastroparesis is most often a complication of type 1 diabetes. At least 20 percent of people with type 1 diabetes develop gastroparesis. It also occurs in people with type 2 diabetes, although less often. Gastroparesis happens when nerves to the stomach are damaged or stop working. The vagus nerve controls the movement of food through the digestive tract. If the vagus nerve is damaged, the muscles of the stomach and intestines do not work normally, and the movement of food is slowed or stopped. Diabetes can damage the vagus nerve if blood glucose (sugar) levels remain high over a long period of time. High blood glucose causes chemical changes in nerves and damages the blood vessels that carry oxygen and nutrients to the nerves. Symptoms of gastroparesis are: * Nausea * Vomiting * An early feeling of fullness when eating * Weight loss * Abdominal bloating * Abdominal discomfort. * These symptoms may be mild or severe, depending on the person Complications of Gastroparesis If food lingers too long in the stomach, it can cause problems like bacterial overgrowth from the fermentation of food. Also, the food can harden into solid masses called bezoars that may cause nausea, vomiting, and obstruction in the stomach. Bezoars can be dangerous if they block the passage of food into the small intestine. Gastroparesis can make diabetes worse by adding to the difficulty of controlling blood glucose. When food that has been delayed in the stomach finally enters the small intestine and is absorbed, blood glucose levels rise. Since gastroparesis makes stomach emptying unpredictable, a person's blood glucose levels can be erratic and difficult to control. Major Causes of Gastroparesis * Diabetes. * Postviral syndromes. * Anorexia nervosa. * Surgery on the stomach or vagus nerve. * Medications, particularly anticholinergics and narcotics (drugs that slow contractions in the intestine). * Gastroesophageal reflux disease (rarely). * Smooth muscle disorders such as amyloidosis and scleroderma. * Nervous system diseases, including abdominal migraine and Parkinson's disease. * Metabolic disorders, including hypothyroidism. Treatment The primary treatment goal for gastroparesis related to diabetes is to regain control of blood glucose levels. Treatments include insulin, oral medications, changes in what and when you eat, and, in severe cases, feeding tubes and intravenous feeding. It is important to note that in most cases treatment does not cure gastroparesis--it is usually a chronic condition. Treatment helps you manage the condition so that you can be as healthy and comfortable as possible. Meal and food changes Changing your eating habits can help control gastroparesis. Your doctor or dietitian will give you specific instructions, but you may be asked to eat six small meals a day instead of three large ones. If less food enters the stomach each time you eat, it may not become overly full. Or the doctor or dietitian may suggest that you try several liquid meals a day until your blood glucose levels are stable and the gastroparesis is corrected. Liquid meals provide all the nutrients found in solid foods, but can pass through the stomach more easily and quickly. The doctor may also recommend that you avoid fatty and high-fiber foods. Fat naturally slows digestion--a problem you do not need if you have gastroparesis--and fiber is difficult to digest. Some high-fiber foods like oranges and broccoli contain material that cannot be digested. Avoid these foods because the indigestible part will remain in the stomach too long and possibly form bezoars. WeightAndDiabetes.com Click here for Diabetic Recipes! Click here for Diabetic Recipes - Section II! Source: NIDDK Are You Becoming a Diabetic? Full-blown diabetes is easy to spot: Frequent, uncontrollable urges to urinate; virtually unquenchable thirst; numbness in your hands and feet. But the symptoms leading to the disease are harder to pinpoint and ignorance could mean amputation or death. Here are four warning signs no one should ignore: You feel sleepy right after a meal. If your body can't process all the sugar, it'll pull energy from other systems of your body, draining energy. Your vision has become a little blurry. Too much sugar can cause your eye lenses to stretch, causing blurred vision. Your blood pressure is higher than usual. Higher-than-normal blood-pressure levels are related to insulin resistance. Your breath smells like nail-polish remover. Without enough insulin to turn carbohydrates into energy, your liver will begin to break down fat for fuel. "Acetone breath" is one byproduct of fat combustion. Occasional eyestrain after reading or post-dinner tiredness can be expected, but if these symptoms become chronic, talk to your doctor for sure. Say "When" to Block Diabetes Guys, watch out for a new diabetes risk factor: Heavy drinking. Research now shows that men who have just two drinks of hard liquor a day are 80% more likely to develop diabetes. Women's drinking doesn't seem to affect their diabetes risk (though more than one drink a day for women increases breast cancer risk). Tip: Get "smashed" with nonalcoholic, ultrapeppery Spicy Tomato Smash from EIEIO. It is available at natural foods stores. It is a fun drink - with no booze. Resources WeightAndDiabetes.com Click here for Diabetic Recipes! Click here for Diabetic Recipes - Section II! Diabetes – Assess Your Risk Diabetes is a growing concern in America as it is rising at epidemic proportions. More than 2200 Americans are diagnosed with this affliction every day. The National Institute of Diabetes and Digestive and Kidney Disease is officially calling it "a definite epidemic". Of these statistics, perhaps the most alarming fact is that children are being stricken with Type 2 diabetes, the form that usually affects adults over the age of 40. Doctors are mystified at this fact, for in medical school they were taught that Type 2 diabetes was a disease of aging. Diabetes can be controlled more effectively than ever before, but is still a major health concern and should be dealt with as such. It is the number one cause of blindness, amputations and kidney failure and increases the risk of heart attack or stroke by two or three times. What is diabetes? Diabetes is a disease in which the body cannot produce or properly use the hormone insulin, which converts food into energy. There are two basic types: Type 1: Type 1 has formerly been called juvenile or insulin-dependent diabetes and is less common than Type 2. It is; however, equally as life threatening. In Type 1, the immune system destroys the insulin producing cells in the pancreas. To treat it, one needs daily insulin injections to survive. Type 1 usually develops in children and young adults who are genetically prone to it, but it can appear at any given age. If one is not diagnosed in time, they can lapse into a potentially lethal coma. Symptoms come on suddenly and include extreme thirst, hunger, fatigue and excessive urination. Type 2: Formerly known as adult-onset diabetes, this is the most common form. When Type 2 occurs, the body becomes insensitive to insulin and can no longer use it. Approximately 80 percent of all over-weight people are afflicted, however, there are other causative factors. Prenatal factors are one example. Gestation induced (pregnancy-induced) diabetes increases the risk of Type 2 diabetes in both mother and child. The most significant lead has been the identification of a common gene, calpain-10, which increases the odds of acquiring Type 2 diabetes. The symptoms of Type 2 diabetes develop gradually, can be the same as Type 1 but include blurred vision, cuts and bruises that are slow to heal, and tingling or numbness in the hands or feet. Some people have no symptoms, explaining why one-third of Americans is not aware of having it. When diabetes is not detected, one can face increasingly serious health risks. Many people in these cases have been insulin resistant for years which sets your body up for accelerated atherosclerosis (narrowing of the arteries), heart disease, blood-vessel disease, eye disease and kidney disease. Sad but true is the fact that the damage doesn’t begin with diagnosis, it begins at least five to ten years prior in Type 2 diabetes. To determine if you have Type 2, a fasting blood sugar level is taken. 126mg/dL or higher means you have diabetes. Once diagnosed, Type 2 can be controlled with oral medication and lifestyle changes such as losing weight, eating healthy and exercising. About 40 percent of Type 2 victims need insulin injections. New oral medications and more effective insulin have made it much more manageable than years past. There are about five different classes of medication now. Each works in a different way and is often used in a combined manner, with or without insulin therapy, to achieve better blood-sugar control. What is most important is the patient’s commitment to his or her treatment. In both types of diabetes, keeping blood sugar levels as close to normal as possible is a key element of treatment. Normal levels are 70mg/dL to 110mg/dL before meals and not much higher after meals. Using this means of control could delay and prevent the life-threatening complications of this disease. So, are you at risk? Here are some risk factors: * You have a parent or sibling with diabetes. * You gave birth to a baby who weighed more than nine pounds. * You are seriously overweight. * You are 45 or older – the incidence of diabetes increases with age. * You get little or no daily exercise. * You are African-American, Hispanic American or Native-American. * You have impaired glucose tolerance (IGT). * You have an expanding waistline. * Your triglycerides are elevated. (A blood fat). * You have a tendency or do have high blood pressure. If you are over 45: * Get a fasting plasma glucose test every three years. * Know your family medical history. * Keep your weight under control. * Stay active. * Eat low-fat meals rich in vegetables and whole grain foods. * Get screened for diabetes regularly. Diabetic Resources: WeightAndDiabetes.com Click here for Diabetic Recipes! Click here for Diabetic Recipes - Section II Taking Control of Diabetes Diabetes can bring about many changes, but the most important thing to remember is that you are in control! Making small changes in the way you manage diabetes and how you eat and live can bring about a healthier future. Sick Day Guidelines Illness, such as a cold or flu, can cause serious problems with your diabetes control. Because everyone reacts differently to illness, talk to your doctor or diabetes educator about the best ways to manage your diabetes when you are sick. Here are some general guidelines: * Always take your diabetes medication, even if you are not eating. Check the dosage with your doctor. * Check your temperature four times a day. * Drink plenty of calorie-free liquids (8 to 12 ounces per hour). * Check your blood glucose every four to six hours and record results. * If you can't eat your meals, drink regular liquids (with sugar) and try eating crackers, toast, soup, hot cereal, juices, milk, eggs, etc. Foot Care Your feet need special attention because diabetes can reduce the body's ability to sense problems. By checking your feet daily, you can detect blisters, calluses or cuts and act to prevent bugger problems. Follow these guidelines for healthy feet: * Get your feet checked at every doctor's visit. * See a foot doctor for nail and foot care. * Inspect feet daily - especially between toes. * File nails - do not cut them. * Treat infections or sores right away. * Protect feet from injury - do not go barefoot. * Do not smoke. * Wear proper fitting shoes. * Elevate feet if swollen. * Exercise feet, ankles and legs. * If you can't see the bottoms of your feet, use a mirror or have someone check them for you. * Do not wear shoes without socks. * Wear cotton socks. * Do not use inserts or pads. * Avoid pointed or open-toe shoes. * Break in new shoes by wearing an hour a day.

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