6 Tips to Build Your Strongest Bones

Approximately 50 percent of American women will be afflicted with osteoporosis in their lives. One out of four women has osteopenia, a stage of bone loss before true osteoporosis sets in. Dr. Maoshing Ni, author of Second Spring, provides the following six ways to nurture your bones and ward off bone loss:

Got greens?

Most dairy products that come from cows, such as milk and cheese, have nutritional elements that you want: calcium and protein. But when you consume cow’s milk and its derivatives, there’s a catch. The high protein content in dairy items acidifies the blood, causing the body to draw calcium from the bones to balance it out. The net effect of this is to leach more calcium from the body than you gain.

Additionally, the protein molecules in milk are larger than the molecules a human digestive system is meant to handle, so the immune system may reject them as foreign, or allergenic. That’s why many people experience fatigue, lowered ability to concentrate, and overproduction of mucus when they eat dairy. Some people lack enzymes, such as lactase, to properly digest dairy sugar; for them, consumption of dairy causes stomach pain, gas and diarrhea. For the best protection against osteoporosis, take advantage of the absorbable calcium found in leafy greens, beans and seeds.

Orange juice does a body good

Calcium and vitamin D are essential for bone health. While the calcium is necessary to build and maintain bone, vitamin D is needed because the body cannot absorb calcium without it. Cow’s milk has traditionally been credited as the best food for strong bones, but new studies show that your body is able to absorb both calcium and vitamin D from orange juice as readily as from milk, if not more so. (Because citrus juice’s acetic acid can erode teeth enamel, don’t brush your teeth for an hour after drinking juice.)

Another bonus: Orange juice is full of vitamin C, a potent antioxidant that also helps facilitate calcium absorption into the body, a double benefit. So enjoy the fresh nectar of the citrus fruit while you bulk up your bones.

Sunbathe early and late—not in between

Throughout history, Chinese women have sunbathed indoors through thin rice paper screens that filter out damaging UV-A rays but admit beneficial UV-Bs. Outdoors, the women used parasols to shield their skin from the penetrating rays of the sun.

Chinese tradition has always understood that sunlight is a double-edged sword. Sun is necessary for your body to produce vitamin D, essential for bone health, proper immune function and resistance to cancer.

In the West, heliotherapy is used to speed recovery from illness and treat conditions ranging from rickets to tuberculosis. But it is crucial to avoid overexposure, which can lead to premature skin aging and even cancer.

To receive the benefits of sunlight, spend time outdoors before 9 a.m. and after 4 p.m. during the summer or before 10 a.m. and after 3 p.m. in winter, without sunscreen. However, if you are out in the sun in the midday hours, do use sunscreen, and if possible wear a hat and long sleeves.

Soft drinks are hard on your health

It may be satisfying to down a soft drink on a hot day—you may even feel “safe” because you’re drinking the diet kind, avoiding calories so you won’t put on weight. But calories aren’t the only drawback in colas and other carbonated beverages—they can deplete the calcium in your bones, because they contain phosphoric acid, which makes calcium pass out of your system in the urine.

Now more than ever, when you are at increased risk of osteoporosis, you want to avoid soft drinks. If you crave a bubbly refreshment, drink carbonated mineral water and add a slice of lemon!

Taking calcium supplements: how to do it right

To avoid the stooped posture and broken bones of osteoporosis, act while you are still in your prime. Get regular weight-bearing exercise—that’s smart for good health in general. But also, beginning at age 35, take proper calcium supplementation.

It’s not quite as easy as popping a pill, so follow these guidelines. Make sure you take calcium carbonate, the easiest type to absorb, because many forms are not really bio-available. It must also be formulated with magnesium, preferably 1,200 mg of calcium to 600 mg of magnesium, and you will need trace amounts of boron, copper, zinc and vitamin B3 (often included in your daily multivitamin/mineral pill). Liquid calcium in a citrate base is an excellent choice, easy to add to juice drinks or power shakes. Remember to take your calcium in several doses throughout the day, as the body cannot absorb it all at once.

The trace mineral connection to strong bones

Calcium, magnesium, and vitamin D get all the credit for maintaining good bone health, while trace minerals essential to bone formation like boron, manganese, copper, zinc and vitamin K are often overlooked. These trace minerals act as cofactors in the bone-building process. For instance, the trace element boron positively affects the metabolism of calcium, magnesium, copper, phosphorus and vitamin D in bone formation. Studies show that supplementation with boron reduced the loss of calcium in the urine. Boron is found in fruits, vegetables, and nuts and seeds. Vitamin K, on the other hand, found in leafy green vegetables, has been shown to be essential for specific proteins that are building blocks of bones. These are called trace minerals because very minute amounts of them are needed, so the supplemental dosage is very small.

Daily intake of the following amounts—along with calcium, magnesium and vitamin D—are optimal for maintaining good bone health: 10 mg boron, 5 mg manganese, 5 mg copper, 25 mg zinc and 150 mcg vitamin K. Make sure your daily multivitamin contains these trace minerals.

Three Steps to Strength and Stamina

Sets and reps get old. This routine from Jim Liston, C.S.C.S., founder of Catz Sports in Pasadena, Calif., builds muscle and endurance through pyramid repetitions.

After the warmup (No. 1), do one rep of exercise pair No. 2, then two reps, then three, then four, and then work back down to one rep. Repeat with exercise pair No. 3. Do as many rounds as you can in 15 minutes.

1. Boxer's Punch + Dumbbell Squat

With a 5-pound dumbbell in each hand, throw 32 punches, alternating lefts and rights. Then let your arms hang loosely at your sides and place your feet slightly wider than hip-width apart. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, and then press back up. Complete 16 squats. Repeat the sequence once.

2. Push-Up + Prone Row

Push-up: Place two six-sided dumbbells on the floor and grip them while you do a full push-up. (Lower in two seconds, push up in one.)

Prone row: In the up position of the push-up (still holding onto the dumbbells), bring your right-hand weight up to your armpit and squeeze your shoulder blade back. Lower the weight and repeat the move with your left arm. (Take one second to raise the weight and two seconds to lower it.)

3. Jump Squat + Curl

Jump squat: Assume a squat position as you hold dumbbells at your sides, your feet slightly wider than hip-width apart. Press through your heels to explode up quickly. Then land softly on the balls of your feet and sink back onto your heels.

Curl: After landing, let the dumbbells hang at your sides. Without moving your upper arms, curl the weights up. (Take one second to raise them and two seconds to lower.)

How Exercise Helps Boost Recovery

Working out can help you bounce back from illness.

Regular exercise has been shown to help prevent obesity, cardiovascular disease, bone loss, and various other ailments and conditions. Still, it can’t protect against everything.

And when problems do arise, the road to recovery can be long and hard.

New research, however, indicates that moderate physical activity in the wake of some health crises may enhance the healing process and help get you back on your feet—sometimes literally.

PARADE: 4 diseases you can fight with fitness

In a recent review of 24 studies involving 1,147 stroke victims, researchers analyzed how exercise programs affected rates of death, dependence, and disability. Fitness training included cardio (such as cycling), strength training (with free weights and resistance bands), or a combination of the two.

The team found that moderate cardiorespiratory training after a stroke helped improve patients’ walking ability, which fostered mobility and independence. Subjects who walked three or more days a week for at least 20 minutes at a time increased their speed and were able to do more on their own than study participants who didn’t exercise.

PARADE: 5 keys to lasting fitness

Other research, published in the Clinical Journal of the American Society of Nephrology, suggests that exercise may improve survival rates among people with chronic kidney disease. Patients who got the recommended amount of weekly physical activity after their diagnosis were up to 56% less likely to die during seven years of follow-up than those who did not exercise at all. And patients who exercised less than the recommended amount but were still active were 42% less likely to die during follow-up than the non-exercisers.

Fitness may also have an effect on prostate cancer. A study in the Journal of Urology by researchers at Duke Prostate Center found that among men undergoing prostate biopsy, those who got the equivalent of three or more hours of brisk walking every week had a 66% lower risk of the disease than their inactive peers. Furthermore, among men who had malignant biopsy results, those who walked at least an hour a week were less likely to have an aggressive or fast-growing form of the cancer.

PARADE: You can walk yourself healthy

Researchers say that in addition to strengthening the immune system, exercise may lower levels of hormones that help feed the growth of prostate cancer.

Ideally, of course, you’ll never have to face anything as serious as a stroke or cancer. But in the event that you do, it’s nice to know that something as simple as taking a walk can help facilitate your recovery.

Drinking cups of tea and coffee 'can prevent diabetes'

Tea and coffee drinkers have a lower risk of developing type 2 diabetes, a large body of evidence shows.

And the protection may not be down to caffeine since decaf coffee has the greatest effect, say researchers in Archives of Internal Medicine.

They looked at 18 separate studies involving nearly 500,000 people.

This analysis revealed that people who drink three or four cups of coffee or tea a day cut their risk by a fifth or more, say researchers.

The same amount of decaffeinated coffee had an even bigger effect, lowering risk by a third.

Type 2 diabetes usually starts after the age of 40 and develops when the body can still make some insulin, but not enough, or when the insulin that is produced does not work properly. Type 2 diabetes is treated with a healthy diet and increased physical activity. In addition to this, medication and/or insulin is often required.

If the findings prove true, doctors may well start advising people to put the kettle on as well as take more exercise and watch their weight, say the researchers.

When the authors combined and analysed the data, they found that each additional cup of coffee consumed in a day cut diabetes risk by 7%.

Lead researcher Dr Rachel Huxley, from the University of Sydney in Australia, said because of the finding with decaffeinated coffee, the link is unlikely to be solely related to caffeine.

Instead, other compounds in coffee and tea - including magnesium and antioxidants known as lignans or chlorogenic acids - may be involved.

Special brew

"The identification of the active components of these beverages would open up new therapeutic pathways for the primary prevention of diabetes mellitus.

"If such beneficial effects were observed in interventional trials to be real, the implications for the millions of individuals who have diabetes mellitus, or who are at future risk of developing it, would be substantial."

Dr Victoria King, of Diabetes UK, said: "Without full information about what other factors may be influencing the type 2 diabetes risk of the studies' participants - such as their physical activity levels and diet - as well as what the active ingredient in tea or coffee appears to be, we cannot be sure what, if anything, this observed effect is down to.

"What we can be sure of is that the development of type 2 diabetes is strongly linked to lifestyle, which means that many cases could be prevented by keeping active and eating a healthy balanced diet that is low in fat, salt and sugar with plenty of fruit and vegetables."

Reference:

http://news.bbc.co.uk/2/hi/health/8411605.stm

7 maladies of the mouth and how to treat them—yourself

Sensitive teeth

Cause: Exposed nerve roots, often from receding gums.

Treatment: Lay off the whitening, tartar-control and baking-soda toothpastes—they're abrasive and can contain phosphates, which make teeth sensitive. Don't brush too hard, which can lead to recessed gums, says Sherri Worth, D.D.S., a celebrity cosmetic dentist. If pain persists, visit your dentist for a prescription fluoride treatment to toughen up your choppers. While you're at it, fortify your entire body against time.

Lost tooth

Cause: Dikembe Mutombo, inline skates, Jell-O shots or all three

Treatment: Rinse it off and push it back in right away, then bite down gently on a soft cloth or moistened tea bag to hold it in place. Knocking out a tooth tears the periodontal ligaments, but some might still cling to the tooth. If reconnected early enough, they can reattach to the gums. The tooth will feel strong in a few days and could be good as new in a month or two, says Dr. Worth. Want to make sure? See a dentist.

Burned palate

Cause: Hot pizza, impatience

Treatment: Burning the roof of your mouth softens the tissue, making it more prone to infection, says Pia Lieb, D.D.S., a cosmetic dentist in New York City. She recommends using Kenalog in Orabase, a corticosteroid paste that creates a protective coating on the burn and speeds healing. For more help, follow these tips from top medical experts to control the worst pains.

Burned tongue

Cause: Hot coffee, improper flame-breathing technique

Treatment: Rinse your mouth with a solution of 1 teaspoon of salt and a cup of warm water. "It's actually very soothing," says Dr. Worth. The salt can draw infection to the surface of the tissue, where the body eliminates it, and salt helps neutralize the acidic environment that fosters bacteria.

Jaw soreness

Cause: Possibly temporomandibular joint disorder, or TMD, which can lead to splitting headaches marked by pain radiating down the front of your ears to your jaw. The improper alignment of your jaw leads to unconscious grinding of the teeth, often at night.

Treatment: "Your muscles are looking to find comfort, so you move your jaw around constantly," Dr. Lieb says. Try sleeping on your side or back with a supportive pillow, instead of facedown. If you still don't sleep soundly, try these strategies for a peaceful night's rest every night.

Canker sore

Cause: There are numerous possible causes but Cap'n Crunch, Doritos, salsa, and other sharp and spicy foods can further irritate the sore. Avoid mixing them.

Treatment: Apply vegetable oil to a cotton ball and hold it against the sore three or four times a day. "The oil helps coat the sore and protect it from irritation," says Mary Ellen Camire, Ph.D., a Men's Health nutrition advisor.

Chipped or cracked teeth

Cause: Temperature disparity that occurs when you bite into hot food then swig an ice-cold drink. "Between the expansion and contraction, cracks will form on your enamel," says Richard Price, D.M.D., a consumer advisor for the American Dental Association.

Treatment: A chip can be the San Andreas Fault; your tooth can be California, sliding gently into the ocean. Or the chip or crack could simply leave you susceptible to infection and decay. A dentist can bond or seal the tooth, repairing chips while keeping your choppers safe from ending up a dental dead zone. And remember not to brush too hard—being a clean freak can be bad for you. Find out if your habits are actually breaking down your body.

Alcohol 'protects men's hearts'

Drinking alcohol every day cuts the risk of heart disease in men by more than a third, a major study suggests.

The Spanish research involving more than 15,500 men and 26,000 women found large quantities of alcohol could be even more beneficial for men.

Female drinkers did not benefit to the same extent, the study in Heart found.

Experts are critical, warning heavy drinking can increase the risk of other diseases, with alcohol responsible for 1.8 million deaths globally per year.

The study was conducted in Spain, a country with relatively high rates of alcohol consumption and low rates of coronary heart disease.

The research involved men and women aged between 29 and 69, who were asked to document their lifetime drinking habits and followed for 10 years.

Crucially the research team claim to have eliminated the "sick abstainers" risk by differentiating between those who had never drunk and those whom ill-health had forced to quit. This has been used in the past to explain fewer heart-related deaths among drinkers on the basis that those who are unhealthy to start with are less likely to drink.

Good cholesterol

The researchers from centres across Spain placed the participants into six categories - from never having drunk to drinking more than 90g of alcohol each day. This would be the equivalent of consuming about eight bottles of wine a week, or 28 pints of lager.

For those drinking little - less than a shot of vodka a day for instance - the risk was reduced by 35%. And for those who drank anything from three shots to more than 11 shots each day, the risk worked out an average of 50% less.

The same benefits were not seen in women, who suffer fewer heart problems than men to start with. Researchers speculated this difference could be down to the fact that women process alcohol differently, and that female hormones protect against the disease in younger age groups.

The type of alcohol drunk did not seem to make a difference, but protection was greater for those drinking moderate to high amounts of varied drinks.

The exact mechanisms are as yet unclear, but it is known that alcohol helps to raise high-density lipoproteins, sometimes known as good cholesterol, which helps stop so-called bad cholesterol from building up in the arteries.

'Binge-drinking'

UK experts said the findings should be treated with caution because they do not take into account ill-health from a range of other diseases caused by excess drinking.

"Whilst moderate alcohol intake can lower the risk of having a heart attack, coronary heart disease is just one type of heart disease. Cardiomyopathy, a disease of the heart muscle, is associated with high alcohol intake and can lead to a poor quality of life and premature death," said the British Heart Foundation's senior cardiac nurse, Cathy Ross.

"The heart is just one of many organs in the body. While alcohol could offer limited protection to one organ, abuse of it can damage the heart and other organs such as the liver, pancreas and brain."

The Stroke Association meanwhile noted that overall, evidence indicated that people who regularly consumed a large amount of alcohol had a three-fold increased risk of stroke.

"Six units within six hours is considered 'binge-drinking' and anyone indulging in regular 'binge-drinking' increases their risk of stroke greatly," said research officer Joanne Murphy.

Public health specialists warned no-one should be encouraged to drink more as a result of this study.

"The relationship between alcohol and heart disease remains controversial," said Professor Martin McKee of the London School of Hygiene and Tropical Medicine.

"While there is good evidence that moderate consumption is protective in people who are at substantial risk of heart disease - which excludes most people under the age of 40 - we also know that most people underestimate how much they drink. This paper adds to the existing literature but should not be considered as definitive. "

In the UK, the recommendation is no more than two to three units of alcohol a day for women - the equivalent of one standard glass of wine - and three to four units for men.

Reference:

http://news.bbc.co.uk/2/hi/health/8367141.stm

Meditation 'eases heart disease'

Heart disease patients who practise Transcendental Meditation have reduced death rates, US researchers have said.

At a meeting of the American Heart Association they said they randomly assigned 201 African Americans to meditate or to make lifestyle changes.

After nine years, the meditation group had a 47% reduction in deaths, heart attacks and strokes.

The research was carried out by the Medical College in Wisconsin with the Maharishi University in Iowa.

It was funded by a £2.3m grant from the National Institutes of Health and the National Heart, Lung and Blood Institute.

'Significant benefits'

The African American men and women had an average age of 59 years and narrowing of the arteries in their hearts.

The meditation group practised for 20 minutes twice a day.

The lifestyle change group received education classes in traditional risk factors, including dietary modification and exercise.

As well as the reductions in death, heart attacks and strokes in the meditating group, there was a clinically significant drop (5mm Hg) in blood pressure.

And a significant reduction in psychological stress in some participants.

Robert Schneider, lead author and director of the Centre for Natural Medicine and Prevention at the Maharishi University in Iowa, said other studies had shown the benefits of Transcendental Meditation on blood pressure and stress, irrespective of ethnicity.

"This is the first controlled clinical trial to show that long-term practise of this particular stress reduction programme reduces the incidence of clinical cardiovascular events, that is heart attacks, strokes and mortality," he said.

Dr Schneider said that the effect of Transcendental Meditation in the trial was like adding a class of newly discovered drugs for the prevention of heart disease.

He said: "In this case, the new medications are derived from the body's own internal pharmacy stimulated by the Transcendental Meditation practice."

Ingrid Collins, a consultant educational psychologist at the London Medical Centre, said: "I'm not at all surprised that a change of behaviour like this can have enormous benefits both emotionally and physically.

"Physical and emotional energy is on a continuum and whatever happens to us physically can effect our emotions and vice versa."

Reference:

http://news.bbc.co.uk/2/hi/health/8363302.stm

Plastic chemicals 'feminise boys'

Chemicals in plastics alter the brains of baby boys, making them "more feminine", say US researchers.

Males exposed to high doses in the womb went on to be less likely to play with boys' toys like cars or to join in rough and tumble games, they found.

The University of Rochester team's latest work adds to concerns about the safety of phthalates, found in vinyl flooring and PVC shower curtains.

The findings are reported in the International Journal of Andrology.

Plastic furniture

Phthalates have the ability to disrupt hormones, and have been banned in toys in the EU for some years.

However, they are still widely used in many different household items, including plastic furniture and packaging.

There are many different types and some mimic the female hormone oestrogen.

The same researchers have already shown that this can mean boys are born with genital abnormalities.

Now they say certain phthalates also impact on the developing brain, by knocking out the action of the male hormone testosterone.

Dr Shanna Swan and her team tested urine samples from mothers over midway through pregnancy for traces of phthalates.

The women, who gave birth to 74 boys and 71 girls, were followed up when their children were aged four to seven and asked about the toys the youngsters played with and the games they enjoyed.

Girls' play

They found that two phthalates DEHP and DBP can affect play behaviour.

Boys exposed to high levels of these in the womb were less likely than other boys to play with cars, trains and guns or engage in "rougher" games like playfighting.

Elizabeth Salter-Green, director of the chemicals campaign group CHEM Trust, said the results were worrying.

"We now know that phthalates, to which we are all constantly exposed, are extremely worrying from a health perspective, leading to disruption of male reproduction health and, it appears, male behaviour too.

"This feminising capacity of phthalates makes them true 'gender benders'."

She acknowledged that the boys who have been studied were still young, but she said reduced masculine play at this age might lead to other feminised developments in later life.

But Tim Edgar, of the European Council for Plasticisers and Intermediates, said: "We need to get some scientific experts to look at this study in more detail before we can make a proper judgement."

He said there were many different phthalates in use and the study concerned two of the less commonly used types that were on the EU candidate list as potentially hazardous and needing authorisation for use.

DBP has been banned from use in cosmetics, such as nail varnish, since 2005 in the EU.

The British Plastics Federation said: "Chemical safety is of paramount importance to the plastics industry which has invested heavily in researching the substances it uses.

"Moreover, the new European Chemical Regulation, REACH, will ensure further rigorous evaluation and testing or chemical substances and their uses."

Reference:
http://news.bbc.co.uk/2/hi/health/8361863.stm

Health Food ... or Health Fraud?

Beware of packaging propaganda: Food-industry health claims can be misleading, say researchers at the University of California, Davis. Case in point: Recently, Dannon settled a false advertising lawsuit—that will pay out up to $35 million—for claims made on the labels of Activia and DanActive yogurts. The suit alleged, among other things, that the company charged a premium for products that haven’t been shown to provide additional health benefits for already healthy people, as claimed. Dannon denies any wrongdoing, but agreed to make several changes to their packaging.

You see, your supermarket’s shelves are packed with overhyped health claims. And while many of these claims may be factual, they may also be giving you the wrong impression about just how healthful a product really is. That’s because marketers highlight what they want you to notice. “Even if a food is fat free, it could be loaded with sugar,” says study author Clare Hasler, Ph.D. “Or a product that’s ‘made with whole grains’ may also contain a high amount of refined flour.” Your best strategy: Use this guide to learn the science behind the sales pitch. Call it the Eat This, Not That crib sheet for helping you to beat Big Food at its own game—and eat healthier for life.

The product: Franken Berry

The claim: “With Whole Grain”

What you should know: If it’s really “100% whole grain,” it’ll say so on the package. Even in a “whole grain” product, some of the flour can come from refined grains—and probably does. Check the ingredient list: Any flour that doesn’t start with the word “whole” isn’t. And remember, ingredients are listed in descending order of the amount used by weight. Another example: Reese’s Puffs touts “with whole grain” on the label. Of course, the label doesn’t boast that a three-quarter cup serving of the cereal also contains 3 teaspoons of sugar.

Bonus tip: For even more examples of how you’re being tricked by the food industry, check out 30 “healthy” foods that aren’t.

The product: Kellogg's Chocolate Chip Cookie Dough Pop-Tarts

The claim: "Good source of 7 vitamins and minerals"

What you should know: Federal regulations require that enriched flour—the first ingredient in this product and the same stuff white bread is made from—contain five of the seven vitamins and minerals the package so proudly touts. That’s right: Load a product with refined flour, and you can distract consumers from the fact that it’s not made with whole grains by simply bragging that it contains all kinds of vitamins and minerals.

The product: Cheetos Puffs

The claim: “0 Grams Trans Fat”

What you should know: To claim “0 grams of trans fat” a product must contain less than 0.5 grams of trans fat per serving—so it’s not necessarily trans fat free. The dead giveaway? The words “partially hydrogenated” on the ingredient list. Granted, half a gram is a tiny amount, but don’t assume the product is healthy even it doesn’t contain any trans fat. After all, it could still be packed with an overload of sugar, fat, sodium or additives. Remember, marketers are masters of misdirection.

Bonus tip: If you dare, find out the truth about your food—it could be the most important health story you read this year.

The product: Welch's 100% Grape Juice

The claims:

• “No sugar added—ever!”
• “Helps support a healthy heart, mind & immune system.”

What you should know: While an 8-ounce serving of this beverage is loaded with healthful antioxidants, it also contains more sugar than a 12-ounce soda. That’s something to keep in mind, since research shows that high-sugar drinks don’t seem to reduce your hunger compared to solid food. As a result, the calories they provide can become excess calories if you’re not careful.

The product: Twizzlers Strawberry Twists

The claim: “As always: a low-fat candy.”

What you should know: Of course Twizzlers are low in fat—more than 90 percent of their calories come from sugar and processed carbs. What’s more, you’ll find “fat free” claims on the labels of such sugar-packed products as Swedish Fish, Mike and Ike, and Good & Plenty. It seems that food manufacturers think you’re stupid. In fact, their marketing strategies rely on that belief. For instance, the makers of the aforementioned candies may be hoping you’ll equate “fat free” with “healthy” or “nonfattening,” so you’ll forget about all the sugar their products contain.

Bonus tip: Losing weight isn’t the only secret to looking younger; find more in this excerpt from Your Best Body at 40-Plus.

The product: Quaker Instant Oatmeal Maple & Brown Sugar

The claim: An American Heart Association logo displayed on the product’s box, with fine print below the logo that reads that the food meets the AHA’s “food criteria for saturated fat and cholesterol.”

What you should know: It contains more sugar than a bowl of Froot Loops. Fact is, it could contain a pound of sugar and still meet the AHA’s qualifications. But guess what? Froot Loops meets the AHA’s criteria, too, only no logo is displayed. That’s because companies must pay to be an American Heart Association–certified food. That’s why the AHA checkmark might appear on one product but not on another, even when both meet the guidelines.

The product: Nabisco Honey Teddy Grahams

The claim: “A good source of: calcium, iron, zinc”

What you should know: For a food to be considered a good source of a specific vitamin or mineral, a serving must contain 10 percent of the recommended daily value for that nutrient. In this case, you’d have to eat 10 servings of Teddy Grahams—more than the entire box—to hit the amount of calcium you need for the day. Now think about it: Is that really a good source?

The product: SnackWell's Devil's Food Cookie Cakes

The claim: "Sensible snacking: fat-free, no cholesterol, low sodium"

What you should know: The first four ingredients are sugar, enriched flour, high-fructose corn syrup and corn syrup. Is that really sensible snacking? Of course not. Follow these seven snack-smart strategies instead.

The product: Kellogg’s Corn Flakes

The claim: There’s a “Diabetes Friendly” logo on the box’s side panel.

What you need to know: Australian researchers have shown that corn flakes raise blood glucose faster and to a greater extent than straight table sugar. (High blood glucose is the primary indicator of diabetes.) Below the logo, the cereal maker does provide a link to its Web site, where general nutrition recommendations are provided for people with diabetes. But these recommendations are authored by Kellogg’s nutritionists—and simply “based on” the guidelines of the American Dietetic Association and the American Diabetes Association.

The product: Kellogg’s Smart Start Strong Heart Toasted Oat

The claim: That its content of whole grain oats, antioxidants and potassium, along with the fact that it’s low in sodium, can help lower your cholesterol and reduce your risk of high blood pressure and heart disease.

What you need to know: Yes, this cereal has plenty of healthful ingredients. However, one serving contains more sugar—17 grams—than a serving of Froot Loops (12 grams). Hey, Froot Loops is an easy target! So before you think you've found the ultimate cereal—"It's healthy and it tastes like candy!"—consider all the nutrition facts, not just the ones they tout on the front of the box.

Skinny-Food Myths

It's hard enough trying to eat healthy without all of the noise from diet books, the grocery aisle and the news media about what's good for you--and what isn't. Carbs are making you fat. Actually, it's all that sugar. Never mind. It's fat that's making you fat.

In the quest to figure out the magic formula for weight loss, many dieters obsess about what to eat and leave out one critical component. "The boring message of the day when it comes to food is that there are only two variables: what you are eating and how much," says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association and the author of The Flexitarian Diet.

An average adult woman should consume about 1,600 calories a day, says Deanna Hoelscher, director of the Michael & Susan Dell Center for the Advancement of Healthy Living and a professor at the University of Texas, Austin, School of Public Health. But the focus on calories is not simply a numbers game. Eating a variety of foods in proper portions will also help you maintain a healthy weight.

One easy way to think about what and how much you are eating is, ironically, to picture a plate: One quarter should be lean protein (such as chicken or fish), another quarter should be grains (including whole grains like oatmeal and brown rice) and the last half should be fruits and vegetables.

The United States Department of Agriculture (USDA) has long promoted these types of paint-by-number rules for balanced eating in healthy portions. But quick fixes like banning one type of food--carbs in the Atkins Diet, for instance--can seem like a simpler and more attractive option.

The Healthy Halo

Prohibiting--and thus demonizing--some foods like fat or sodium has caused other foods to acquire what Blatner calls a "healthy halo." When a food is labeled as "healthy," many dieters decide to eat as much as they want, and don't look at calories. Chicken is a food many turn to as a lean protein and alternative to beef. Problems arise, however, when it is consumed as though it were calorie-free. Six ounces of chicken has 280 calories. (As a reference point, 3/4 cup of whole wheat pasta is 130 calories.) "If people [on a diet] are going to overeat something, it's not pasta or bread, it's chicken," says Blatner.

A good-for-you reputation can also cover up the calories. "Salads are taken as wholesale by consumers as a reliable way to order," says Matt Goulding, food and nutrition editor at Men's Health and co-author of Eat This, Not That! Restaurants don't even have to market them as healthy. Even a salad with a wholesome (and exotic) name like California Pizza Kitchen's Thai Crunch Salad with grilled chicken breast, carrots and cabbage--not to mention fried wontons and peanut dressing--has over 2,000 calories, or the equivalent of eight slices of the restaurant's pizza.

Not All Good, Not All Bad

Similarly, when we find out that a food is healthy in one way, we might assume it is good in all ways. Olive oil is a legitimately heart-healthy food because it contains monounsaturated fat. The Food and Drug Administration says two tablespoons a day can reduce the risk of heart disease. But before liberally pouring it in the pan, calorie counters should know that one tablespoon of olive oil still has 120 calories--the same amount found in peanut, canola and coconut oils.

On the other side of things, some foods that have a bad rap are often banned entirely. The food with the worst public image? Fat, says Goulding. "It happens to be named the same thing that hangs off our bodies," he says. People think, "Fat in me equals fat on me." In fact, foods with good fats, such as avocados, walnuts and salmon, can be beneficial and help stave off hunger without clogging your arteries.

Read the Labels

If fat is banned, why not just eat the reduced-fat version? Very often, when one thing is taken out, something else is substituted in. Yogurt with fruit that is labeled low-fat, for instance, can have more sugar than two scoops of ice cream, according to Goulding.

But this isn't entirely a food industry conspiracy. Nutrition labels reveal more information than ever before. Consumers just have to look. Additionally, food marketers are not always the ones plotting diet trends, or putting the fork in your mouth, says John Stanton, chair of department of food marketing at St. Joseph's University in Philadelphia. "If a diet book comes out, sells millions and says 'no carbs,' you'll see 'no carbs' on the packaging," he says. It is the consumer who then decides, "This is low in something so I can eat a ton of it."

This is even true for foods that have portioned calories as part of the marketing. A 2008 study from Arizona State University and the University of Kentucky showed that dieters will actually eat more if the portions are presented in small packages because the reduced sizes are perceived to be diet food.

A magic bullet for weight loss--whether it's pre-packaged portions, low-carb, reduced-fat or sugar-free--might work. Sometimes. And then there's the proven method: Eat less, exercise more. "It's almost like we haven't moved on from Ponce de Leon, and we are still searching for that thing that is going to solve all our problems--keep us thin, keep us young," says Stanton. "It's not cutting out snacking or cutting out fat." So what is the solution? "Cut out food," he says.

5 Healthy Foods You Should Be Eating Daily

Loaded with essential vitamins and nutrients, these "super " foods provide the body with everything it needs to thrive.

Tomatoes

Main vitamin or nutrient: Lycopene

If you don’t have them growing in your back yard, chances are, you have them in your fridge. Tomatoes are a simple staple that many generations across many different cultures have and continue to use widely. It is estimated that the average person eats around 80 pounds of tomatoes per year. These red bulbs make a perfect accent to a wide variety of foods. They are available year round, canned or fresh, and they are relatively inexpensive. But the best part about tomatoes is that they are one of the healthiest foods you can give to your body.Tomatoes are composed of lycopene, a carotenoid that gives them their ruby red color.

Lycopene is a powerful antioxidant with cancer fighting properties that has shown to be effective in preventing both prostate and breast cancer. Like other antioxidants, lycopene destroys free radicals in the body that may otherwise damage cells and they slow down the aging process. Tomatoes are also relatively high in vitamins A and C, which are great for fighting colds, and they have small amounts of fiber, potassium, niacin, and other trace minerals as well.

Yogurt

Main vitamin or nutrient: Live, active bacterial cultures and calcium

Yogurt is a staple in most households. Your mom probably fed it to you as a kid, and she was a smart lady in doing so because yogurt is not only very high in calcium, which keeps your bones and teeth strong and healthy, but it is rich in live bactierial cultures. These active cultures usually refer to Lactobacillus bulgaricus and Streptococcus thermaophilus, which are two organisms that convert pasteurized milk into yogurt during the fermentation process. Never thought living organisms in your food could be good for you? The live microbes found in yogurt encourage the right type of bacteria to flourish in your digestive system, which allows you to process food and absorb nutrients better.

Furthermore, these organisms are helpful in building a strong immune system and they have the potential to lower cholesterol. Studies are being conducted to prove their effect on fighting certain types of gastrointestinal illness, certain infections and cancer as well.Yogurt is also loaded with protein and has solid amounts of vitamin B12, riboflavin and potassium in it. Plus, it comes in a variety of flavors, which means that you can mix it up everyday without getting tired of it.

Avocados

Main vitamin or nutrient: Potassium and glutathione

It’s time to take guacamole off of your "do not eat" list. Long considered a threat to the waistline because of its high fat content, avocados now top the list of healthy foods you should eat everyday. Avocados are extremely high in potassium and are a great source of glutathione, a powerful antioxidant that destroys free radicals in the body. Free radicals are responsible for promoting disease and accelerating aging in the body.In addition to the high levels of glutathione that avocados contain, they also have a high monounsaturated fat content, which means they have the ability to lower bad cholesterol and raise good cholesterol in the body.

These benefits have been shown to improve the heart health of those living with high blood pressure and diabetes. Avocados are also high in vitamin E, which is another antioxidant that protects the cells and helps regulate cholesterol levels.Although avocados provide the body with many critical nutrients, don’t overdo it. They are high in fat, so eating them in excess can add inches to your gut over time.

Dark, leafy greens

Main vitamin or nutrient: Calcium

Dairy products are not the only way to ensure you’re getting enough calcium. Believe it or not, dark, leafy greens including spinach, kale, arugula, and Swiss chard are great ways to ensure you’re giving your bones what they need.Calcium is integral in building and maintaining healthy bones and teeth and reduce the risk of osteoporosis. Added to that, calcium is important in regulating the heart’s rhythm, the transmission of nerve impulses and blood clotting functions in the body.

Dark, leafy greens are also loaded with vitamin A, C and fiber, which are other essential vitamins the body needs everyday. To take advantage of all of these healthy benefits, make sure you order the salad on the side of your main dish instead of French fries.

Salmon

Main vitamin or nutrient: Omega-3 fatty acids

We know, it’s hard to eat fish everyday, but after you read this next section, you might want to reconsider.Salmon is packed with omega-3 fatty acids, a group of essential polyunsaturated fats. These fats are considered essential because the body cannot create them, they can only be obtained through food. Omega-3 fatty acids have been shown to improve heart health, protect against degenerative disease and reduce inflammation in people who consume regular amounts in their diet. Additionally, these healthy fats are thought to improve cognitive and behavioral functions and, in some cases, can effectively reduce symptoms caused from certain psychological disorders, including depression.In addition to the high omega-3 content, salmon is also a great source of protein and is lower in fat than other types of meat. It is rich in niacin, vitamin B12, magnesium, phosphorus and vitamin B6.

Although healthy, salmon and other types of oily fish can occasionally contain trace amounts of heavy metals such as mercury and other toxins. These toxic levels are not as high as those found in other types of fish, and most of the health risks are typically associated with pregnant women or children, but it is important to read labels and try to purchase wild salmon whenever possible.

Eat Them Daily, Feel Good Forever

There you have it — our first list of healthy foods that you should be eating everyday if you want to improve and maintain your health. Even if you exercise, you need to supply your insides with the good stuff to keep a healthy body. Eating the foods listed above everyday will ensure that your body gets what it needs to function properly. So go on, grab your grocery list and make sure you add these five items to it. You'll thank me when you hit 60 and you're feeling better than you did at 20.

Newborn care: Common-sense strategies for stressed-out parents

Round-the-clock newborn care can turn your life upside down. Use these practical strategies to handle the new stress in your life.

A newborn can bring a whirlwind of activity and excitement to your life — and plenty of stress and fatigue as well. Whether you're a first-time parent or a seasoned veteran, consider 10 practical strategies to keep stress under control.

1. Take care of yourself

Resist the urge to count caffeine as a major food group or a substitute for sleep. Instead, eat a healthy diet, drink plenty of water and get some fresh air. Sleep when the baby sleeps — and work out a nighttime schedule with your partner that allows both of you to rest and care for the baby. Do something you enjoy every day, either with your baby or on your own. Good habits will help you maintain the energy you need to care for your newborn.

2. Establish visiting rules

Friends and loved ones may come out of the woodwork to admire your newborn. Let them know which days work best and how much time you have for a visit. Insist that visitors wash their hands before holding the baby, and ask anyone who's ill to stay home. Don't be afraid to set aside your social graces, either. Let trusted visitors care for the baby while you get some much needed rest.

3. Go with the flow

It's never too early to establish a routine — but let your newborn set the pace. Allow plenty of time each day for nursing sessions, naps and crying spells. Keep scheduled activities to a minimum. When you need to head out, give yourself extra time to pack your supplies and change the inevitable out-the-door dirty diaper.

4. Expect a roller coaster of emotions

You may go from adoring your baby and marveling at tiny fingers and toes to grieving your loss of independence and worrying about your ability to care for a newborn, all in the space of a single diaper change. Chances are, you and your partner are both tired and anxious as well. Talking about what's bothering you — such as a strained budget or difficulty soothing the baby — can help you stay connected. A shared laugh may help lighten the mood.

5. Relax your standards

Hide the broom and leave dust bunnies where they lie. Store clean clothes in the laundry basket until you need them — or in stacks on the floor, for that matter. Clean the bathroom with a fresh diaper wipe. Serve cold cereal and peanut butter toast for dinner when you're too tired to prepare a more traditional meal.

6. Get out of the house

If you're going stir-crazy with a fussy newborn, take the baby out for a walk. If you can, let someone you trust take over for a while.

7. Accept a helping hand

When friends and loved ones offer to help, take them up on it. Suggest holding the baby, folding the laundry, running a few errands — whatever would help you the most.

8. Nurture other relationships

Your newborn needs your love and attention, but you won't let your baby down by spending time with others. If you have other children, set aside one-on-one time with each of them. Schedule dates with your partner. Meet a friend for lunch or a movie.

9. Keep your perspective

The newborn days won't last long. Step back and appreciate the moment, even amid the chaos.

10. Know when to seek additional help

Parenting is a challenge, even on a good day. If you're depressed or you're having trouble adjusting to life with a newborn, consult your health care provider or a mental health professional. Learning to handle the new stress in your life can help you enjoy the riches parenting has to offer.

'No post-jab paracetamol' advice

Giving paracetamol to babies after vaccinations as a precaution against fever may lower the effectiveness of the immunisation, say researchers.

Some children get a mild fever after a vaccine

A trial of 450 infants having vaccines found that paracetamol doses over the next 24 hours did indeed reduce fever.

However, the Czech researchers also found a significantly lower vaccine response with the painkiller.

A UK doctor said the Lancet study backed advice not to use medicines in children without good cause.

Study leader Professor Roman Prymula said paracetamol was sometimes given prophylactically to allay parents fears of high fever in children after a vaccination.

But the trial, which included children having routine immunisations and booster vaccines, found that the practice may actually do more harm than good.

Half of the children in the study - who were having vaccines against pneumococcal disease, Haemophilus influenzae type b, diphtheria, tetanus, whooping cough, hepatitis B, polio, and rotavirus - were given three paracetamol doses every six to eight hours for the next 24 hours, while the other half did not.

It found that 42% of the children in the paracetamol group ended up having a temperature over 38C after initial vaccines, compared with 66% of children in the non-treatment group, with similar findings for booster vaccines.

But when the researchers looked at vaccine response they found lower levels of antibodies in those who had received paracetamol, suggesting the resulting immunity prompted by the vaccine was not as good.

Interferes with immunity

It is thought this is the first time such an effect has been shown and the researchers said one explanation could be that the paracetamol interferes with the response of immune cells to the vaccine.

"The clinical relevance of these immunological findings is unknown and needs further assessment," Professor Prymula wrote.

"Prophylactic administration of [paracetamol] at the time of vaccination should nevertheless no longer be routinely recommended without careful weighing of the expected benefits and risks."

Dr David Elliman, a child immunisation expert at Great Ormond Street Hospital, said he did not know how common the practice of giving paracetamol after vaccination was but he always advised parents it was unnecessary.

He added the finding about reduced immunity was very interesting and novel.

"My advice would be if the child has a fever, don't always assume it's down to the vaccine - are you happy there isn't another explanation.

"But if the child is otherwise well they probably don't have anything else wrong with them and you need to question whether they really need their fever brought down.

"Giving paracetamol before or after vaccines is not to be encouraged because firstly it has little benefit and secondly this preliminary data suggests it may do harm."

A Department of Health spokeswoman said: "Some children may develop a mild fever following vaccination.

"Department of Health advice is that infant paracetamol or ibuprofen can be given to a child to treat a fever.

"The findings of this study do not contradict this advice."

Reference:
http://news.bbc.co.uk/2/hi/health/8308786.stm

Core exercises: 7 reasons to strengthen your core muscles

You know core exercises are good for you — but do you include core exercises in your fitness routine? Here are seven reasons why you should.

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.

1. Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

2. Core exercises don't require specialized equipment or a gym membership

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.

3. Core exercises can help tone your abs

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow

You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.

6. You can do core exercises at home

Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.

7. Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.

7 Ways to Faster Fitness Results

Trainer Holly Perkins on how to rev your routine to strengthen muscles, lose fat and improve athleticism.

Just because summer is wrapping up doesn’t mean you have to stash your fitness routine with your bikini. In fact, if you’ve been exercising moderately for at least four weeks (meaning some yoga classes, walking on the beach or sessions on the elliptical trainer at the gym), there’s no better time to start ramping up your workouts. According to ExerciseTV trainer Holly Perkins, increasing the intensity of your fitness regimen is surprisingly easy, not to mention the fastest way to bust a plateau and see serious results. Here, Perkins outlines some tricks to rev your routine so you can strengthen your muscles, lose more fat and improve your athleticism. And of course, still look hot in your teeny bikini, should you decide to break it out for a swim.

Add one intense workout to your weekly routine for three weeks. “It will build the base toward working harder," Perkins says.

After that, include two per week. What does intense mean? “It depends on the individual,” Perkins says. “Moderate exercise generally means a workout is tough, but you can get through it. Jogging might be considered moderate exercise for some, whereas for others, it’s intense.” Generally speaking, for a workout to be intense, you’ll need to feel like the last few minutes are extremely tough and you'll have to really push yourself to finish. Pain, of course, is not the goal. Intensity is the point you hit before pain.

To start, perform an intense workout video each week, like Perkins' Celebrity Shred (watch it free on ExerciseTV). It’s a 20-minute total-body circuit that will have your heart rate speeding the whole time. Free on MSN, you can also try Patrick Murphy's intense Zero Excuses, Whole Body, or Perkins’ Final Frontier workout.

Be sure to rest at least a few days in between intense workouts. For example, if you bust your butt on Monday, take it easy until Thursday. “Intense workouts with several days of rest in between are actually more effective than exercising hard every day,” Perkins says. “You actually get fit while you’re recovering. The point of working out is to exhaust your muscles, and then as they repair and ‘knit,’ that’s when they strengthen.” In other words, your body literally tones up while you sleep.

Re-fuel immediately following your workouts. “You should eat as soon as you finish—within 30 minutes of your workout,” Perkins says. “That’s when your muscles need the nutrients most, and your metabolism is still elevated from the recent exercise.” Perkins suggests combining protein and fruit. “Real food is best, meaning lean meat, dairy, eggs or soy. Protein shakes are OK, too,” Perkins says.

Stay active on your easy days. Increasing the intensity of your overall fitness plan doesn’t mean you give up your regular moderate gigs. Continue to do yoga, walk or jog in between the tough workouts. “Light movement helps muscles ‘repair’ by increasing the body’s temperature and circulation,” Perkins says. “It also helps flush negative byproducts (like lactic acid), which can cause soreness.”

Remember to challenge yourself. If your ‘intense’ workouts start feeling easy, go faster or add jumps. “Quite simply, sprinting and jumping boost intensity because you’re working harder against gravity,” Perkins says. Skipping rope is one way to boost your heart rate.

Take a break … sometimes. If you’ve been exercising intensely for several weeks and sense you’re hitting a plateau, it’s a good idea to take a week off. “Further increasing intensity is one way to keep progressing, but sometimes the body plateaus when it needs rest,” Perkins says. “A week off with ‘active rest’ like cycling or walking can recharge your muscles.” Try Stephanie Vitorino's free Flexibility workout for another muscular recharge.

11 Foods to Increase Libido

What's the one thing that you and your girlfriend like to do besides have sex? Well, the two of you might like to ingest some sustenance to supply your bodies with the energy required for an all-night "love-a-thon." Now, what if you could eat food that would also serve to increase libido and result in awesome sex? Well, you can.



Here are 11 foods that will provide the essential fuel to spark your sexual appetite and increase libido.

1- Celery

While celery may not be the first food that comes to mind when you're thinking sex, it can be a fantastic source food for sexual stimulation. This is because it contains androsterone, an odorless hormone released through male perspiration and turns women on.

How to enjoy this libido food: Celery is best eaten raw. Wash and cut some, and munch away.

2- Raw Oysters

This is one of the classic aphrodisiacs. Oysters are high in zinc, which raises sperm and testosterone production. Oysters also contain dopamine, a hormone known to increase libido. Also, the experience of shucking a raw oyster is erotic. Try incorporating it into your foreplay — feed her and have her feed you. The slippery taste sensation and the mere act of shucking should get you both in the mood.

How to enjoy this libido food: Scrub the shells thoroughly to get any dirt or bacteria off. Pry them open and place them on a bed of ice, squeeze some fresh lemon onto them if you like, and then start shucking away.

3- Bananas

Bananas contain the bromelain enzyme, which is believed to increase libido and reverse impotence in men. Additionally, they are good sources of potassium and B vitamins like riboflavin, which increase the body's overall energy levels.

How to enjoy this libido food: Place them on a dish in various states of "undress" and have your lady slowly eat some for you. Then gobble yours down and get to work.

4- Avocado

The Aztecs called the avocado tree ahuacatl or "testicle tree." While avocados can indeed look like that body part, they contain high levels of folic acid, which helps metabolize proteins, thus giving you more energy. They also contain vitamin B6 (a nutrient that increases male hormone production) and potassium (which helps regulate a woman's thyroid gland), two elements that help increase libido in both men and women.

How to enjoy this libido food: Cut one in half, scoop out the insides with your fingers, and then get your woman to lick it off.

5- Almonds (or nuts in general)

Almonds are a prime source of essential fatty acids. These are vital as they provide the raw material for a man's healthy production of hormones. Additionally, the smell of almonds is purported to arouse passion in females. Try lighting some almond-scented candles to encourage her mood and snack on some (but not too many) yourself to store up energy for your performance.

How to enjoy this libido food: Eat them raw (with no added salt or sweetness). Or, crush some fresh almonds and sprinkle them on your salad to get the energy you need.

6- Mangoes, Peaches and Strawberries

What can be more fun than sinking your teeth into a drippy, sticky-sweet fruit? Probably doing that as a prelude to (or during) sex. All of the above fruits and their shapes, textures and succulence are erotically suggestive and can be fun to use amid foreplay. Try dribbling the juices over your bodies and licking up the residue as an erotic game. It makes for a great (and tasty) way to discover each other's bodies.

How to enjoy this libido food: Peel the mango, cut the peach and slice up some strawberries, and feed your woman.

7- Eggs

Although not the most sensual of foods, eggs are high in vitamins B6 and B5. These help balance hormone levels and fight stress, two things that are crucial to a healthy libido. Eggs are also a symbol of fertility and rebirth. Some people will eat raw chicken eggs just prior to sex to increase libido and maximize energy levels. But all bird and fish eggs contain B6 and B5.

How to enjoy this libido food: Have some caviar and (a bit of) champagne during your fun or gobble down some hard-boiled eggs beforehand.

8- Liver

A good source of glutamine — a cellular fuel for your immune system — liver may indeed increase a slowed-down libido. Granted, it's not the sexiest of foods, but if you add it to your basic diet, your body — and your lady — will thank you for it.

How to enjoy this libido food: Try frying liver up in a pan with some onions, spices and olive oil to make the taste more agreeable.

9- Figs

These are high in amino acids, which are believed to increase libido. They can also improve sexual stamina. Furthermore, the shape of a fresh fig and the sweet, juicy taste are two tangible aspects that are highly pleasurable to the human senses.

How to enjoy this libido food: Feed her some fresh figs and let the juices run all wild while you're both getting revved up

10- Garlic

Yes, you might need to stock up on some extra breath mints, but it'll be worth it. Garlic contains allicin, an ingredient that increases blood flow to the sexual organs. As such, it's a highly effective herb to help increase libido. If the odor just won't work for you — or you can't stand garlic — you and your lady can always take garlic capsules instead.

How to enjoy this libido food: Well, chances are you can't enjoy garlic and sex simultaneously, so take some capsules and get it over with.

11- Chocolate

Chocolate contains theobromine — an alkaloid — which is very similar to caffeine. It also contains phenylethylamine, a chemical believed to produce the feeling of "being in love." So, when your woman talks about how good chocolate makes her feel, there is some science behind it. In addition, dark chocolate has a massive amount of anti-oxidants, which are great for the body in general, as they help maintain the immune system.

How to enjoy this libido food: From chocolate bars to chocolate fondue, as long as it's chocolate, you and your woman will be in for a tasty session.

Start Eating & Munching

Now that you know what your body needs to perform at its peak, head down to your local supermarket or corner store, and fill your shopping cart with all the ingredients you need to make sex that much better.

Source:
http://www.foxnews.com/story/0,2933,553862,00.html

Not Such a Myth: Male Menopause

He’s feeling hot flashes -- and they have nothing to do with desire. Like a woman, his body is letting him know it’s going through “male menopause.” Far from being a myth, this hotly debated experience really does exist. Yet few people know about the condition more formally known as andropause.

Even fewer people know that, like female menopause, male menopause can affect every part of a man's life, including his sex life. With all men experiencing a decline in their testosterone levels with age, what’s going on when it comes to andropause?

It’s perfectly normal for men to experience a decrease in testosterone beginning around age 30, with your average Joe’s testosterone lessening about 10 percent every decade. While these hormonal changes occur over years, by around age 70, a male’s testosterone level could be at half the level he had in his late teens/early 20s.

As if this weren’t enough, for an estimated 25 million American males, ages 40-55, it involves a whole lot more.

So what’s going on? As a man’s testosterone declines, his levels of sex-hormone-binding-globulin (SHBG) increase. This “traps” a great deal of the remaining testosterone, making it inaccessible to his body’s cells. With both of these experiences, an estimated 20-30 percent of men experience the dramatic change of andropause, typically by their 50s.

Hence andropause, also known as testosterone deficiency, androgen deficiency of the aging male, and late-onset hypogonadism, often makes a difficult time in a man’s life even harder. With testosterone impacting almost every bodily process, andropause can impact his feelings, health, and mood.

When it comes to his sexual functioning, changes include:

Add to this the lethargy, increased irritability, memory problems, depression, bone and muscle mass loss, less beard growth, sleep disturbances, hair loss, and/or increased fat a male can experience, and he can feel like a mess.

Ultimately, he feels less motivated and confident when it comes to sex. This, in itself, can increase experiences like decreased energy levels and depression. In some cases, a man might plummet into what’s been coined his “midlife crisis.”

During this time, everything about him is affected – the hormonal, psychological, spiritual, interpersonal, social, and sexual. It’s no wonder that divorce after 20-30 years of marriage actually appears to be connected with andropause, with Brazil reporting such in the International Encyclopedia of Sexuality.

Whether you suspect andropause or are experiencing any symptoms, get examined by your physician, and ask for a blood test to check your hormone levels. Even if you don’t have andropause, another medical condition, like thyroid problems could be affecting your health and require treatment.

At the same time, make sure that your doctor isn’t treating you for the symptoms of a medical condition you may not have, for example, Viagra for erectile dysfunction, and is treating andropause if it’s the culprit. Despite the first andropause study having been published in the Journal of the American Medical Association back in the 1940s, only recently has the medical community in the U.S. started to take it seriously.

If you do have low testosterone levels, your situation may possibly be helped with testosterone replacement therapy. Just be sure to weigh the costs versus benefits with your doctor, especially in light of your age.

While you can’t treat low testosterone on your own, be sure to maintain a healthy lifestyle and to get psychological help if you’re feeling down. Equally important, nurture your sexual relationship in ways that aren’t reliant upon your sexual functioning or performance. After all, there’s a lot more to your sexuality – and to expressing it – than what testosterone should determine.

7 Things You Didn't Know About Fat

Fat is a word that most of us do not want to hear on a regular basis, especially when it relates to our own bodies. We associate fat with growing beer guts, tighter pants, and less-than-ideal sex and social lives.

However, fat plays a critical role in many of the processes our bodies go through each and every day, and it has both positive and negative sides.

This three-letter-word has more secrets than you know...

1. Fat cells can swell to as much as six times their minimum size

When you consume more calories than you burn off, fat cells in the body swell to as much as six times their minimum size, and they begin to multiply — from 40 billion in an average adult up to 100 billion. Everyone has fat cells; they begin to form and take shape before birth. Around the age of 16, the body's fat cells are mature, and then lifestyle and genes play a role in gaining or losing weight as you age.

Fat cells are critical for survival and help assist the body's "store and management" energy system. Simply put, fat that is not used for fuel immediately is stored for later use. To that end, if you're eating high-calorie meals every day and not burning very many calories, your fat cells swell and multiply, resulting in weight gain.

2. Fat cells secrete extra estrogen

Carrying a few extra pounds may also wreak havoc on your hormonal balance, leading to a variety of illnesses and health risks. Estrogen, the classified "female hormone," is a fat-storing hormone that is also naturally present in small amounts in men. But when you gain weight, estrogen levels rise and other health problems ensue.

Although estrogen is necessary in men, as it regulates a healthy libido, improves brain function (especially memory) and protects the heart, when the levels are too high, testosterone levels are reduced, and many men experience fatigue, muscle tone loss, decreased sexual function, and in some cases, enlarged prostates. In other words, there are no good side effects to increased estrogen levels in men.

3. If you lose a lot of weight, your fat cells shrink, but they do not disappear

Having 100 billion fat cells in your body from weight gain may sound scary. The good news is that you can still lose weight after your fat cells swell and multiply; in fact, when you lose weight, your fat cells shrink. Although their total number only decreases slightly (if at all), the cells become less metabolically active and remain in your body, waiting for you to pick up a bag of pork rinds so they can expand again.

This means that it's better to try to maintain a normal weight than to gain and lose weight on fast, "quick fix" types of diets. Someone who has maintained a normal weight (i.e. has been relatively thin) all their life will have an easier time staying at that weight than someone whose fat cells have swelled and multiplied.

4. Fat tissue attracts cells that promote inflammation

Aside from the lousy way you feel when you're packing a few extra pounds, there are also internal complications that result from excess fat.

Fat tissue attracts immune system cells called macrophages that promote inflammation in the body. So, if you are carrying any extra fat, your body begins to produce an immune response similar to the reaction your body exhibits when you develop the flu or have an injury.

Inflammation's intended purpose in the body is to fight infection. Therefore, your body sees the extra fat calories that you consume from fried calamari and greasy pizza as an invasion in the body.

But don't worry: You don't have to give up your favorite foods just yet. Studies show that decreasing your total body weight by as little as 10% (if you're overweight) can improve your health and limit the immune response that your body exhibits from the extra weight.

5. Fat cells behave differently in different parts of the body

Men typically carry excess weight in the midsection; thus, if you gain weight (whether you drink beer or not), most of it will go directly to your gut first.

Belly fat increases the likelihood of bad cholesterol (LDL), triggers extra fat in the bloodstream, and raises blood pressure and blood sugar levels. Furthermore, abdominal fat tends to be deeper inside the body, as opposed to hip or thigh fat, which is stored directly under the skin.

Fat cells within the abdomen are metabolically more active than fat cells located in other areas of the body. They release more fatty acids, which can lead to diabetes, coronary artery disease, stroke, and certain cancers. Abdominal fat cells may also affect the healthy functioning of the liver.

Unfortunately, there is no way to target weight loss in one specific area of the body (i.e. your abs). So, in order to lose your spare tire, you must exercise your entire body. The good news is that excess weight in the midsection is usually the fastest to come off during regular exercise.

6. If you consume no fat at all, you will short-circuit your body

If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels.

As noted above, fats are critical for maintaining your body's natural processes, such as vitamin absorption and energy production. Without these particular fat-soluble vitamins (A, D, E, and K), the body cannot suitably absorb calcium, hormone production may be negatively affected, and blood may have difficulty forming and/or clotting properly.

A lack of fat-soluble vitamins can lead to serious health problems, including night blindness, rickets, anemia, and internal bleeding. Furthermore, when the body cannot absorb calcium, bones can become weak and brittle.

Fat — the unsaturated type — can also play a role in regulating cholesterol by lowering your "bad" (LDL) cholesterol levels.

7. Fat calories should only be 30 percent of your total daily calories

Despite all of its secrets, fat is not the enemy. A certain amount of fat is needed to maintain the normal functioning of your body's internal processes. Fats aid in the absorption of certain vitamins, and above all, they provide your body with the energy it needs to function every day.

A healthy diet should take approximately 30% of its total calories from fat. However, keep in mind that fat contains twice the number of calories of a carbohydrate or protein, and that different fats are considered "healthier" than others.

Saturated fat, which is derived from red meat and dairy products, tends to raise bad (LDL) cholesterol levels more than other types of fat, such as monounsaturated and polyunsaturated fats found in nuts, olive oil and fatty fish.

Saturated fat has also been linked to abdominal obesity, as has trans fat, which is found in many processed foods.

Coexisting With Fat

Despite its ugly reputation, you can have a healthy relationship with fat and maintain a lean body. Here are some tips:

— Choose "healthy" fats (olive oil, nuts and fatty fish) and bypass the obvious "bad" fats (fried/fast food, baked goods and sugary soft drinks)

— Steer clear of processed foods and eat animal products (meat and dairy) in moderation

— Watch your abs — if you're belly has started to resemble the spare tire sitting in the trunk of your car, get to the gym!