VITAMINS & SUPPLEMENTS

Ask Glen!







Q. Glen, Does Creatine Build Muscle?

A. Yes, Creatine works. Lifters know this, professors know this, the marketers who sell the stuff know this.

But nobody should put anything in their body without weighing the benefits and risks first. That goes for everything from beer to marshmallows to the amazing amino acid called creatine.

It's not anything scary. It's not a Barry Bonds starter kit.

Creatine -- typically bought in flavored powders and mixed with liquid -- increases the body's ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results.

It's as simple as this: "If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger!

Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.

There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.

One thing is almost certain: If you take creatine, you'll gain weight.

It'll happen quickly, says Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle.

Because creatine is an "osmotically active substance," it pulls water into your muscle cells, which increases protein synthesis.

Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.

The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.

Nobody argues with any of this. But there are some questions about creatine that lots of guys have.

Any guy mixing his first glass of creatine powder has hesitated. Is this the right move? His questions include:

Will creatine mess with my kidneys?

Researchers are constantly studying creatine -- for effectiveness and safety. That's why many trainers and health experts support the use of creatine: Studies indicate it's safe.

Creatine is one of the most-researched sports supplements out there and there's no published literature to suggest it's unsafe.

Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported. "I'm not saying people don't experience cramps, but I don't believe it can be very common," he says. "If there were any major adverse side effects, we would have seen them by now."

But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.

Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. "Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems," he says.

To be safe, he recommends using creatine only if you are healthy and have no kidney problems. That's because your kidneys excrete creatinine, a breakdown product of creatine.

So there's no downside?

Not so fast, Biceps-Brain. If you can get big without it, there's no reason to use creatine.

"I feel it would be better for no one to use creatine even though it's shown to increase some strength and muscle mass," says Jim King, M.D., president of the American Academy of Family Physicians.

"I wouldn't recommend doing anything that would show minimal improvement and possible risk. Weigh the negatives and the benefits before you try it."

Kids under age 18 should avoid creatine, King says, because few studies have been done on children using creatine as an exercise enhancement.

There have been reports of overexertion causing torn muscles. That can mean permanent damage. "Children are still in a growing phase, and we're not sure what impact creatine may have on muscles and bones as they grow," he says. "I feel very strongly that middle and even high schoolers shouldn't use it."

Will it transform me?

Here's one thing all the experts can agree on: It's impossible to say.

Creatine has different effects on every individual. Some people just don't respond to creatine -- it's a genetic thing.

You should know in about a week -- if your training volume increases, it's working for you. If not, you're probably a "nonresponder" -- taking the powder isn't going to help you.

Diet is important. Meat, especially herring and beef, has high levels of creatine, so vegetarians usually see a greater response, while those whose diets are highly carnivorous may see less change.

Of course, a healthy diet is key to anyone's muscle-building plan. "If your diet is junk, there's no point in adding creatine," Kerksick says. "It's better to eat good sources of carbohydrates and lean protein."

In the end, creatine alone will not make you a bigger man.

"Only when combined with exercise does it improve the quality of training. "You still have to do the work."

What kind of creatine should I take?

Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don't bother with them.

I recommends 100-percent pure creatine powder. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance.

"Save money and buy creatine powder and [mix it with] fruit juice

Fruit juice? That's right -- the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle.

You need about 70 grams of simple sugars for every five grams of creatine. I suggests looking for a drink or supplement with 60 grams of carbs per 100 grams of product.

To ensure your body maximizes the benefits of creatine, buy the best stuff you can afford. It's your body -- this isn't the time to get cheap.

You'll know the powder is of poor quality if it's hard to dissolve and there's residue at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand.

You can also check ConsumerLab.com, which writes reviews on creatine products and other muscle supplements every 3 years

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

10 More Minutes to a Better Body

Ask Glen!






Q. Glen, I exercise every other day for thirty to forty minutes , Is that enough?


A.Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don’t. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?

Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.

Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you’ve hit a plateau, it may be time to add a few more minutes.

It seems that 10 more minutes wouldn’t make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference.

Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person),Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year.

I also recommends easing into the extra time over a few weeks. Here are some examples:

If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you’re at 23 minutes, week three at 26 minutes and by week four you’re be churning out a tough 32 minutes. Short goals work great.”

If you prefer something a little less repetitive, I suggest 10 minutes of what I call a “free for all.”

“Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed.”

This will supply variety and can be changed for each workout. If you like a little more structure, I can offer a more focused 10-minute treatment targeting just one exercise

“Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle.

This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes.”

This can be done with any body part and is great for recovery.

These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So, what happens when you don’t have time for a full workout?

Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There’s no reason to miss a workout anymore.

One set of 10-minute calorie-burners include:

Two minutes of jumping jacks

Two minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)

Six minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)

Try to maintain a moderate pace... don't start too fast, just pace yourself and keep breathing!

Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Exercise After 50: How to Prevent Injury

Ask Glen!





Q. Glen, I am 50 and starting a exercise program , how can I prevent injury

A. Starting a new workout regimen in middle age can lead to injury, particularly if you've been sedentary for a while.

Certain sports injuries are more common in people over age 50. These include muscle strains to the neck, back, shoulder, knee, and ankle. These areas may be rigid from infrequent use or they may be weakened by conditions such as osteoporosis.

To help prevent injuries, Barnes-Jewish St. Peter's Hospital recommends you:

• Stand on one leg for up to 30 seconds to build muscle strength and improve balance.
• Warm up for at least 10 minutes before exercising or participating in a sporting event.
• Alternate the type of physical activities that you engage in.
• Start a strength-training program by beginning with strength-training machines and progressing to free weights. Make sure you have expert guidance.
• Allow time for a cooldown period after exercising, so your heart can accommodate the change.
• Always check with your doctor before starting an exercise program.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Sex And Diabetes

Ask Glen!







Q. Glen, Does my Diabetes and excessive weight have any effect over my sex life?

A. Yes, But there are things you can do !

Most people who struggle with their weight are probably well aware of the correlation between obesity and diabetes. It’s a slippery slope, the more overweight and out-of-shape one becomes, the better their chances for Type 2 Diabetes. The complications caused by diabetes like heart disease, retinopathy (leading to vision loss), kidney disease and nerve damage are openly discussed with doctors and in support groups.

What’s left unsaid -- is what most people are thinking about but rarely talking about -- with their doctors: sex. Yes, diabetes can have a dramatic effect on a person’s sex life and relationships. Beyond the extra pounds making locating the naughty bits a bit difficult, there are a slew of physical and mental problems that can arise.

Obesity can make it difficult locating the libido, but with diabetes also comes a higher risk of infections, nerve damage which decreases pleasure and sensation, limited mobility, erectile dysfunction, feeling unattractive due to excess weight, being tired from high glucose levels, and vaginal dryness, according to the American Diabetes Association.

Being overweight causes anxiety and prevents you from enjoying your sexuality and sex life. Sex may not be enjoyable merely from the physical difficulty of having sex when you’re obese, or it could be related to nerve damage. However, everyone should to take note that much of the pleasure from sex comes from between your ears -- not just between your legs.

Often times, people don’t know they have diabetes. Type 2 comes on slowly, so it can be hard to catch, gradually creeping into the bedroom and making a person too tired, feeling too unattractive and just not interested due to the problems they face between the sheets, not even realizing what’s caused this drop in desire.

“There are many complications of diabetes that may occur as a result of high blood glucose levels, high blood pressure and/or elevated blood fats. Neuropathy is known to cause sexual dysfunction in up to 75 percent of men and up to 35 percent of women with diabetes.

Damage to the nerves in the sexual regions of the body can reduce or interfere with the ability to feel sexual sensations leading to difficulty with arousal and orgasm. Poor blood flow, especially in men, can mean an inability to achieve and sustain an erection.

Erectile dysfunction affects not only the man, but his partner as well. Because Type 2 occurs later in life, it could disrupt a previously normal sex life and could be attributed to weight gain and poor self image, instead of the real culprit.

The best way to keep the lovin’ alive is to avert yourself from this uninformed road to ruin, “Get tested for diabetes,” is the best piece of preventative advice I can give. If you don’t know what the problem is, you can’t fix it.

Now that the problem’s been diagnosed, Mitchell explains, “Type 2s can often control their blood glucose by losing weight, exercising and when necessary, taking medications. But without making the lifestyle changes required to stay at a healthy weight, some Type 2s need insulin to control their blood sugars.”

“It’s all about prevention,” says Mitchell. “Controlling blood glucose levels by losing weight, eating properly and exercising.”

According to the American Diabetes Association, often times, women with diabetes viewed themselves as less attractive, less satisfied and less interested in sex. But don’t fret, if it’s too late for prevention, there are ways to get back in the saddle.

Try finding comfortable positions for sex, increasing strength through exercise, lube for dryness, focusing on what makes you attractive (you know your best qualities), and, for erectile dysfunction, there are pills, pumps and even surgery (all these should be discussed with a doctor) says the ADA.

Eat right, control glucose levels, exercise and discuss the effects of diabetes with your partner—so they know what’s going on, too. Don’t let diabetes sidetrack your sex life.

Glen Edward Mitchell has Type 2 Diabetes! And uses diet, weight control, and exercise to control his diabetes...

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Unleash Your Abs

Ask Glen!









Q. Glen. How can I get my Abs Blocked and looked at?


A. Here are 7 Steps to a 8-pack that will get you noticed

Forget for a moment that the shape of your midsection largely determines how good you'll look on the beach this summer -- and how well you'll play volleyball. We'll get back to that in a minute.

The pursuit of abs goes deeper. You strive for a eight-pack as if your life depended on it, and now science proves that it does. At a meeting of the North American Association for the Study of Obesity, research was presented declaring that waist circumference is more conclusive than either weight or body-mass index (BMI) as a measure of disease risk.

Miami cardiologist Arthur Agatston, M.D., author of The South Beach Diet, puts it this way: "Abdominal fat is different and more dangerous than fat elsewhere. Unlike fat directly under the skin, belly fat, which adheres to organs, is associated with increases in C-reactive protein (CRP) and other markers of inflammation that can lead to heart disease."

Motivated yet? Good. We trust you'll lay off the fries and onion rings. Remember, if your body fat is too high, it doesn't matter how wisely you work your abs--they won't show. (For most men, anything over 10 percent body fat keeps your abs in hiding.)

For the next month, work your abs according to the following steps and try this eating tip I make two peanut-butter-and-honey sandwiches every day; I eat one for lunch at 11 and one for my second lunch at 3, Notice that the 3 o'clock feeding is a "second lunch,not an "afternoon snack." Too many men equate snack time with, well, snacks--junk food. You'll eat smarter (whole grains and muscle-building protein) and not need as big a dinner if you allow for a second lunch. Plus, you'll have more energy for a better workout in the afternoon or evening.

This, in turn, will keep your insulin levels steady. When insulin is in excess (from too much sugar and not enough exercise), it can turn on you, depositing fat into your gut. Or worse. "When the pancreas burns out after years of producing excess insulin, that's when buildup begins in arteries; that can cause heart attacks and strokes," Dr. Agatston says.

But enough scary stuff. Time to hit the gym--and then the beach.

1. Train your abs with two types of exercise

Some abdominal exercises are based on movement. Others focus more on balance, so your abs contract harder to keep your body stable. "Most men have difficulty with either stabilization or mobilization," says Carter Hays, C.S.C.S., a Houston-based personal trainer and a performance-enhancement specialist for the National Academy of Sports Medicine. Include both types of moves in a workout to challenge your abs.

For instance, try performing a Swiss-ball rollout (mobilization), followed by a Swiss-ball crunch (stabilization). To do the rollout, kneel in front of the ball with your forearms pressed against it. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Advance as far as you can without arching your back, then pull back to the starting position.

2. Get more from your cardio

Strip away abdominal fat by switching around your cardio routine so you run hard early. In a study published in the European Journal of Applied Physiology, eight men ran for 30 minutes on 2 separate days.

In the first session, the men ran at a relatively high intensity--80 percent of their maximum heart rate--for 15 minutes, then slowed to 60 percent for the final 15 minutes. In the other session, they ran the slower part first.

The men burned 5 to 10 percent more fat when they ran faster at the start of the workout. "And this is only a 30-minute workout,If you extrapolate that to a longer workout three to five times a week, things can add up."

Here's why it works: To burn fat, your body first breaks down fat tissue into fat molecules. "Our study found that this works better when you exercise at a relatively high intensity," Next, molecules go to your cells to be burned, which can occur at relatively lower intensities.

The best part: You'll feel as if you're burning fat easier than ever.Turns out the body feels fatigued late in a workout, regardless of what you do.

3. Stay hydrated

This one's almost too easy, but drinking plenty of water not only helps you burn fat, but also builds more muscle. "All creatine does is force fluid into the muscle, "Your body will do that itself if there's enough water available."

4. Skip the bonus abs routine

Edging closer to sharp abs can tempt you to work them every day. Don't. Training more can actually make your abs show less. "You don't need to overwork your abs--they're no different from any other muscle, "If you're always in a state of overtraining, you're going to get more laxity in your muscles."

In other words, they'll appear soft. Instead, add resistance to make moves you already do more challenging. For instance, hold a light weight plate during a Russian twist or Swiss-ball crunch. Then give your muscles time to rest.

5. Do more total-body exercise

Isolation moves like crunches are great for developing your muscles, but they don't burn much fat. You're better off training multiple muscle groups at once, says Hays. Total-body exercise burns more calories and also causes a greater release of muscle-building hormones.

Try combination moves, like the reverse lunge to cable chest fly. Stand between a cable station's weight stacks and grab a pulley handle with each hand. Hold your arms straight in front of you. Then step back with one leg, bend your knees, and let your arms move out to the sides. Pause when your back knee is just off the floor and your upper body looks like a T, then push yourself back up while you pull your arms together. Repeat the move with your other leg in the back position.

6. Get off the floor

Define the lower portion of the rectus abdominis (your eight-pack muscle) with a Swiss-ball reverse crunch, but instead of doing the move on the floor, hop on a bench. "It allows for a greater range of motion.

Lie faceup on the edge of a bench with a Swiss ball pinched between your heels and hamstrings. Keeping your abs drawn in, roll your pelvis off the bench and, maintaining the same knee angle, bring your knees toward your chest. Slowly lower the ball. As soon as your back begins to arch on the way down, that's the end of your range of motion. Pause at this point for a few seconds before finishing your set. Try five sets of 15 to 20 repetitions.

7. Go deep

Abdominal muscles are multilayered, but most men focus only on the outermost layer with exercises like the crunch. So look for moves that work the abdominal muscles closest to the spine, such as the plank. Strengthening these tiny stabilizers will provide a solid foundation to allow your eight-pack muscles to grow stronger and bigger. For more exercises, check out The Abs Diet Online. It also provides you with a nutrition plan designed by experts to target that pesky midsection.

Reference:

Cardiologist Arthur Agatston, M.D

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Burn Fat All Year Long

Ask Glen!










Q. Glen, I want to lose weight! But how can I burn fat all the time?


A. You can Kick fast food, shed 40 pounds, rev your metabolism all year round and this is how!

SPEED UP YOUR METABOLISM

You don't need to eat like a child to recapture the metabolism of your youth. "You can rev up your metabolic engine without changing how much you eat," says Mark Hyman, M.D., author of Ultra-metabolism. Combined with an interval workout (see "Cut Your Body Fat to 10 Percent"), these four simple tips will have your body burning calories all day long--and all night.

Up Your Protein Intake

A British study found that participants who increased the percentage of protein-based calories in their diets burned 71 more calories a day (that's 7.4 pounds a year) than those on low-protein diets. "Protein burns hotter than other food sources," says Dr. Hyman. Jumpstart your metabolism early with two scrambled eggs or a few slices of lean turkey bacon for breakfast, then keep it up throughout the day with at least one protein-packed snack, such as almonds or cheese, and lunch and dinner built around legumes, lean meats, tuna, or salmon.

Eat More Often

Skipping meals lets your body's calorie-burning furnace go cold, says Dr. Hyman. Spread out mini -meals throughout the day. Try a cup of yogurt with fresh fruit or almonds at 10:30 a.m., and a hard-boiled egg or hummus with vegetables around 3 p.m.

Burn Fat Faster

Kick your metabolism into overdrive by performing this body-weight routine 12 hours before or after your weight workout. Move from one exercise to the next without resting between exercises, and repeat the circuit up to four times.

Prisoner squat (20 reps)

Pushup (15 reps)

Bulgarian split squat (15 reps per side)

Inverted row (as many reps as you can complete with perfect form)

Prisoner forward lunge (10 reps per side)

Elevated pushup (8 reps per side)

Go Green

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. In a 12-week double-blind study published in the American Journal of Clinical Nutrition, participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body-mass indexes and smaller waist measurements than those in the control group. Skip the Lipton and steep 1 teaspoon of loose green-tea leaves (we like Dragon Pearl from Rishi; rishi-tea.com) in hot water for 4 minutes.

EAT BREAKFAST EVERY DAY

Begin by proving that you have time for it. This weekend, time how long it takes you to nuke a bowl of instant oatmeal and eat it. We're betting less than 5 minutes, which isn't long enough to make you late for work. Then remind yourself why it's so crucial. "Not eating breakfast may reduce your metabolic rate by 10 percent," says Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh medical center. This in turn increases your risk of obesity, high cholesterol, and diabetes. "Keep a breakfast bar by your bed, or pour dry oatmeal or cereal in a bowl the night before," Bonci suggests. Leave a bowl of fruit or bags of trail mix near your front door so you can grab them in a hurry.

LOSE 40 POUNDS

You want to drop big weight? Forget about it. No, really--that's the crucial tip. Put the end goal out of the picture and narrow your focus to the day at hand. Bob Harper, a trainer on the NBC TV show "The Biggest Loser," says, "Ask yourself, Did I get my workout in today?

Did I make the right food choices? Then go through it again tomorrow, always with an eye on improving." Here are Harper's top five real-world solutions. Becoming fat is a big piece of cake. Slimming down is not.

1. Get over gym-timidation.The muscleheads at the squat rack aren't judging you. "If they see someone out of shape trying their hardest to change, they'll do what they can to help you," says Harper. So ask for a spot, or even some guidance. Just because those guys are ripped doesn't mean they don't struggle with diets and exercise plans.

2. Fight through the pain. Your neglected body won't be able to do what it once could. Start slowly and remember that postexercise soreness means you're making progress. Use this as motivation to put the past into your present. "You'll see just how far you've let yourself go, but you'll know what you're eventually capable of," Harper says.

3. Break periods of discouragement--with a little help from your friends. "It's no secret that support groups work," says Harper. Online sites like www.biggest loserclub.com are huge inspirations for weight loss. Share your story with peers and read how they overcame struggles similar to yours.

4. Forget plateaus. Whether you lose weight every week or not, remember that your efforts are improving your overall health--from lowering cholesterol to cutting visceral belly fat. And don't weigh yourself more than once a week. You'll just make yourself nuts.

5. Fall down six times, but stand up seven. The wagon will leave you behind if you fall off. It's your job to keep chasing it down.

EAT SMALLER PORTIONS

There's a conspiracy to trick you into eating more. Everything from efficient busboys (clearing the table so you forget how much you've eaten) to "family-size" bags of chips (making massive quantities seem normal) goads us into stuffing our faces.

A recent Cornell University study found that nutritionists (!) who were asked to serve themselves ice cream at a party with large bowls and spoons dished out about 50 percent more than those given smaller bowls and spoons. "Even superstar experts get fooled," says Brian Wansink, Ph.D., author of Mindless Eating. Fortunately, the illusion works both ways. . . .

Use small bowls and spoons. Not only will you serve yourself less food, you'll eat less. Cornell researchers also found that graduate students scarfed down 59 percent more Chex Mix from large bowls than those who served themselves from smaller bowls.

Drink from a tall glass. Our brains estimate height differently than width. Given drinking glasses with the same capacity, we tend to pour more into a short, squat glass than a tall, narrow one.

Always, always skip the value size. Sure, you get more for your money when you buy in bulk. But Wansink has found that people who are given larger boxes of pasta cook and eat more of it than people given smaller boxes. Sacrifice the pennies; slim your waist.

KICK YOUR FAST-FOOD ADDICTION

We know how tempting it is. We're guys, and we've been hungry and tired. Fight back with our plan.

STEP 1

No more eating while driving. The real appeal of fast food is convenience: You don't even need to get out of your car. Once you have to walk in the door to get your combo meal, the appeal of fast food swiftly declines. Plus, by keeping the food away from the driver's seat, you'll avoid dripping Arby's sauce on your tie and stockpiling empty soda cups in your backseat, and you'll probably drive more safely.

STEP 2

Embrace the boneless, skinless chicken breast. You're more likely to skip the drive-thru if you have a cooked chicken breast waiting at home. They're high in protein, low in fat, and cheap. MH "Muscle Chow" author Gregg Avedon cooks several each Sunday to eat throughout the week, and you should, too. Rub 2 pounds of chicken breasts with salt, pepper, and olive oil, and lay them on a broiler pan. Cook under the broiler or in a 500°F oven for 5 minutes, then flip them over and cook for another 5 minutes, until they're Nerf-football firm. Let them cool, then store them in a resealable bag in your fridge.

STEP 3

Cook a tasty, healthy meal for one in less time than you'd have to wait at the drive-thru. We're not saying you have to eat chicken every night, but look what you can do with your precooked chicken.

COBB SALAD Dice one chicken breast and toss it in a salad of romaine lettuce with crumbled blue cheese, low-sodium bacon bits, and a sliced hard-boiled egg. Dress with a tablespoon of balsamic vinaigrette.

CHICKEN FAJITA Sauté 1/3 cup each of sliced green bell pepper, red bell pepper, and onion in olive oil until tender. Slice a chicken breast into 1/4-inch strips and add the chicken to the pan, along with a pinch of cumin and cayenne pepper. Cook for 60 seconds (you can even do that ahead of time), then serve the mixture on whole-wheat tortillas topped with shredded Cheddar cheese and a dollop of low-fat sour cream. Even full-fat sour cream is okay, because it'll keep you satisfied longer.

PESTO PASTA Cook a cup of penne pasta according to the package directions. Bonus points if you decide to use whole-wheat pasta. At the same time, reheat one chicken breast in the microwave for 60 seconds, then slice it into 1/4-inch strips. Toss the chicken and pasta with 1 1/2 tablespoons of prepared basil pesto, and eat with store-bought salad-in-a-bag.

BARBECUE-CHICKEN PIZZA Spread 1 tablespoon of barbecue sauce on a large pita and layer with diced chicken, sliced red onion, a dash of dried oregano, and shredded mozzarella cheese. Bake in a 400°F oven for 8 to 10 minutes, or until the cheese melts.

CONQUER YOUR CRAVINGS AND STOP BINGEING

Healthy eating isn't about deprivation--it's about simple planning and smart decisions. This year, skip the rice cakes and sprouts, and eat real food that satisfies your hunger and your body's nutritional needs.

Here's your four-step game plan

1. Outsmart Your Cravings. "People tend to eat around their cravings, snacking and nibbling until they've taken in 500 calories and still aren't satisfied," says D. Milton Stokes, M.P.H., R.D. Don't fight the urge--find a healthier way to satisfy it. Sweet tooth? Try a Stonyfield Farm Smoothie: big on protein and creamy flavor, low in calories and fat. "You curb the craving, and you get solid nutrition," says Stokes.

2. Eat Well on the Road. To avoid a Cinnabon relapse at the airport, pack mixed nuts, energy bars, and granola bars. Make your own trail mix by combining 1/2 cup each Bran Chex, dried cranberries, sunflower seeds, unsalted cashews, and raisins. Bag small servings and go.

3. Snack Smarter. It's not snacking when you're elbow deep in a Doritos bag--that, friend, is gorging. Control the quantity. Buy prepackaged portions, like 1-ounce bags of Baked Lay's and snack-size Pacific Gold jerky. Warehouse stores like Costco and Sam's Club have huge boxes of these. Even ice cream comes in small cups. "For most guys, the carton becomes a trough," says Stokes.

4. Control late-night bingeing. Use the "set snack" trick. People who ate the same snack 90 minutes after dinner for 1 month dropped 4 pounds in a Wayne State University study. (They ate cereal.) And beware hunger spurred by boredom or TV ads. "Take the dog for a walk; do anything to buy some time for your brain to tell you you're not really hungry," Stokes says. Or brush your teeth and gargle: "Nothing tastes good after that."

EAT MORE FIBER

Drinking your roughage is more efficient than eating it. You'd have to consume three heads of lettuce to ingest the 38 grams (g) of fiber per day that the USDA recommends for men. But adding fiber to something you take in every day can cut your goal in half before you even leave the house. Fibersure, a new supplement from the makers of Metamucil, packs 5 g fiber per teaspoon and dissolves flavorlessly into any liquid. Add a spoonful to each of three cups of coffee in the morning, and you're already 15 grams to the good. Other easy ways:

FINDING FIBER

1. Read the box. Pick a cereal that contains more than 10 g fiber per serving. We like Fiber One, which packs 28 g fiber per cup.

2. Snack on berries. One cup of raspberries or blackberries contains 8 g fiber. Fill a bowl with a cup of each and top them with yogurt or milk for a sweet alternative to cereal.

3. Bulk up your smoothies. Mix 1/4 cup of flaxseed into any blended beverage to add 12 g fiber.

4. Make everything Mexican. One whole avocado contains 13 g fiber, along with loads of mono-unsaturated fats. Slice one on top of a salad, a sandwich, or even scrambled eggs.

EAT LESS SUGAR

This is both obvious and tricky.

The obvious: Avoid soda, juice, sweetened teas and coffees, sugary cereals, and candy.

The tricky: Sugar hides on ingredient labels behind such names as . . .

Our advice: Try an experiment.

For 1 month, use this list to avoid any sugar unless it naturally occurs in a food (like the kind in milk or fruit). When scientists at Cornell University examined the eating patterns of more than 14,000 people, they observed that those who ate the most baked confections and candy also ate the most fruit; so try satisfying your sweet tooth with the natural sugar in a peach or melon instead of a candy bar. As nutritionists like to say, "No one ever got fat from eating fruit."

Also, start substituting protein-rich snacks (string cheese, hard-boiled eggs) for seemingly harmless fare like bagels, popcorn, and pretzels. The latter are primarily composed of starch, which your body quickly breaks down into sugar. So, technically, you're still feeding your body high amounts of the sweet stuff.

Other Names for Sugar:

barley malt

brown-rice syrup

corn syrup

dextrose

evaporated cane-

juice invert syrup

fructose

fruit juice

galactos

glucose

high-fructose

corn syrup

honey

lactose

maltodextrin

maple syrup

molasses

organic cane juice

sorghum

sucrose

turbinado

Resources

Mark Hyman, M.D.
Leslie Bonci, R.D., M.P.H
D. Milton Stokes, M.P.H., R.D.
Author Gregg Avedon
Trainer Bob Harper

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Women Who Don't Want Sex!

Ask Glen!










Q. Glen I am a women and sometimes I don't want sex! ( A lot of times!) Do you have any answers?

A.Yes, But not from me! I read a article from two Doctor's Jennifer Berman, MD, and her sister, Laura Berman, PhD. Here is what they wrote!

"Sexuality is such a central part of who we are, emotionally and spiritually, and when that's shut off, it shuts off part of our spirit as well." — Dr. Laura Berman

Jennifer Berman, MD, and her sister, Laura Berman, PhD, are leading experts in the field of female sexual medicine. They opened one of the first centers devoted to this field at UCLA and have written a book, For Women Only: A Revolutionary Guide to Overcoming Sexual Dysfunction and Reclaiming Your Sex Life. They believe that with the right combination of medical and psychological treatment, women's sex lives can change dramatically.

Identifying Sexual Dysfunction
For many years, according to Jennifer, sexual dysfunction has been a silent epidemic, leaving many women feeling alone in their misery. How do you know if you're suffering from sexual dysfunction? Jennifer and Laura offer these signs:

• Your sex life is causing you personal distress.
• Your sex life is affecting your quality of life, your well-being or your relationship.
• You're not responding to sex the way you used to.

Types of Female Sexual Dysfunction
A panel of medical experts, including Jennifer Berman, identified the following types of female sexual dysfunction:

• No desire: Lack of desire that causes personal distress, lack of fantasies or sexual thoughts, or lack of interest in sexual activities. This may be a result of taking certain medications, emotional factors or menopause.
  
• Sexual arousal disorder: Inability to maintain adequate arousal. Possible causes include psychological factors like depression, or medical reasons, such as diminished blood flow.
  
• Lack of orgasm: Difficulty or inability to reach orgasm after stimulation and arousal. This also includes delay in reaching orgasm or diminished quality of orgasm. Emotional trauma or sexual abuse can cause this dysfunction, as well as medical factors, including medication or damage to pelvic nerves during surgery.
  
• Sexual pain: Recurrent or consistent genital pain associated with sexual intercourse. Causes include medical problems like infections or surgical procedures. Psychological issues, relationship problems or emotional conflicts can also be part of the cause. Most often, a combination of physiological and psychological factors leads to this form of dysfunction.

Both doctors note that sexual dysfunction is usually a combination of physical problems as well as psychological problems.

Other Sexual Function Issues

Testosterone: Women need both estrogen and testosterone for a healthy sex life. While estrogen is primarily responsible for lubrication and blood flow, testosterone is the hormone for desire, as well as emotional well-being and energy levels.

Low testosterone levels lead to loss of libido, but also to feeling tired, depressed or unable to sleep. Women's testosterone levels tend to drop after giving birth, most often after the second child.

Anti-depressants: Jennifer explains that often women become depressed about their lack of sexual response, so they're put on anti-depressants, which can make things worse. Fortunately, there are new anti-depressants that help with depression without decreasing sex drive. In some cases, they even improve sex drive.

Medical Procedures: Pelvic surgery or trauma, and particularly hysterectomy, can cause loss of libido and arousal problems. While much is known about the nerves in the male pelvic region, the female's is more of a mystery. This makes it difficult for surgeons to avoid those important nerves.

In the past, when women were recovering from pelvic surgery, the only questions asked were, is it possible to have sex, and does it hurt? Issues of lubrication, orgasms and pelvic contractions were often not a consideration. Jennifer says that as more women enter surgical specialties, closer attention is being paid to these issues.

Treatment:
Testosterone cream has helped women with low libido or sensation problems, but it is not necessarily the answer. It is not FDA approved for use by women and needs to be prescribed and used with a doctor's supervision. There are also side effects to be aware of, including weight gain, oily skin, hair growth, an enlarged clitoris or liver damage.

The Eros CTD (clitoral therapy device) enhances blood flow to the genital area, primarily the clitoris, through suction. The user controls the intensity and frequency of the suction. It is an FDA approved medical device that must be prescribed by a doctor.

If you are considering any kind of treatment, remember to always consult with your doctor to come up with the best plan for you.

Resources
To learn more about female sexual dysfunction and how it relates to you,
read the Bermans' book For Women Only
Call the Female Sexual Medicine Center at UCLA at 310-825-0025 or 800-UCLA-MD1 (800-825-2631).

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Take Her Outdoors

Ask Glen!











Q. Glen, I am tired of the regular places to make love! Do you have any suggestions?


A. Yes, Why not take your Love making outdoors! Here are some great suggestion I found!

The most creative places to do it

A private interlude in a public place is a rush that lingers. "The romantic thrill of possibly being caught increases all the processes that the body experiences when we approach orgasm. So those sensations are heightened," says Gabrielle Morrissey, Ph.D., a sex expert and the author of Urge. "When we add a new or different stimulation, our minds can process that stimulation into arousal."

Morrissey says an outdoor session should include plenty of manual arousal before the clothes come off, to minimize the length of exposure. A skirt provides both access and concealment--such a wondrous invention.

And let her take control. "What a man needs to do is have her on top so he can relax his muscles and delay orgasm."

Hence, the skirt.

More suggestions:

Location: Beach

You've both thought about it, so expectations are high. "Beaches connote both sex and romance," says sex educator Ellen Kate Friedrichs, of sexedvice.com. Bring up the idea early in a trip to heighten anticipation. And don't be impulsive; pick your spot and bring a blanket. "Wait until long after sunset, then get away from the ambient light of the boardwalk or pier," suggests Lorelei Sharkey, one half of the sex-advice duo Em & Lo.

Steer clear of the dunes; "you won't be able to hear an interloper until he or she is on top of you," Sharkey says. And the farther you walk, the better. "No one else is going to go very far," says William Granzig, Ph.D., dean of clinical sexology at Maimonides University -- which happens to be in Miami Beach.

Location: Campground

Don't confine your primal urges to the tent (though a stealth shag in a campground with nearby neighbors is hot). On a hike, it's worth carrying the extra weight of blankets and a pad like the Big Agnes Air Core pad (rei.com). It's cushy but durable, and doubles as a raft for skinny-dipping. Then get off the trail, find a sheltered spot, and let it happen. In camp, try the Sweetie Pie Sleeping Bag Doubler (functionaldesign.net) to turn a regular bag into one big fun-house for two.

Other Prime Locations

At the Rock Quarry: Bring a picnic basket. People will assume you're just having lunch.

Get behind a boulder. A good spot for stand-up sex, says Aline Zoldbrod, Ph.D., author of Sex Talk.

In the Hot Tub: It's at once private and out in the open; you can both be stark (or half) naked without feeling exposed, thanks to the churning water. "Hot tubs are social spaces, relaxing, but they also represent sexiness," says Carol Queen, Ph.D., author of Exhibitionism for the Shy. And she'll love those jets. Emma Taylor, the Em of Em & Lo, suggests a silicone-based lube for whatever you have in mind; her natural lubrication will wash away.

On a Boat: Tell her to wear her bikini bottom that ties at the sides. Park the boat under overhanging trees, and get her going on the deck, or make it cozy inside the cabin. The rocking motion of the water will bring you both to the edge of ecstasy.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Sexual Health!


Any Questions? Ask Glen!

Fab Abs: 10 Best Exercises

Ask Glen!








Q. Glen, What are some good abdominal exercises?


A. Here are 10 great ab exercises!

There are many things that men and women disagree on. When to take the garbage out. Toilet seat, up or down? Action flick or Romance? But there's one thing we all want -- a slim midsection.

While you can't wake up to a washboard stomach at the end of this week, after you finish this article, you'll be happy to know that you're doing the most effective exercises to get you to that point some day very soon!

Follow Glen's lead and you'll see a transformation in your tummy in just a few short weeks. The first step you need to take is changing the way you view your ab work. It's a common misconception that you are going to trim the fat in your midsection. Ab exercises aren't going to reduce the area. But they do develop the muscles. You need to improve your diet to reduce the fat.

Another common mistake many people make is doing too much, too often, Glen says.

"One of the biggest misconceptions people have is the belief that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your ab workout shouldn't take you more than 12 minutes, three days a week."

If you don't know what you're doing, you can actually do more harm than good. Take sit-ups for example. This popular move can lead to back and neck injuries if you don’t have proper form. Sit-ups also work more of the hip area than the abdomen, Glen points out.

There are good reasons for building strong ab muscles other than "looking hot." The core of your body is the abs and the lower back.

"All of the strength of the rest of the body stems from the core," he says. "It also helps as far as improving balance and flexibility and reducing injury. Having weak abs and a weak lower back is an invitation for injury."

In addition to working the abs, Glen stresses the importance of healthy diet and regular cardio exercise. Before you can achieve a flat stomach, you need to reduce overall body fat.

Here the 10 most effective abdominal exercises. Glen suggests that beginners start with the Ab Crunch and Reverse Ab Curl.

1. Bicycle Maneuver (studies actually prove this to be one of the most effective)

Starting Position:

Lie on a mat with your lower back in a comfortable position.

Put your hands on either side of your head by your ears.

Bring your knees up to about a 45-degree angle.

Movement:

Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key Points:

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.

Do not pull on your head and neck during this exercise.

The lower to the ground your legs bicycle, the harder your abs have to work.

2. Ab Crunch

Starting Position:

Lie on a mat on your back.

Make sure that your lower back is relaxed against the mat during this exercise.

Bend your knees until your legs are at a 45-degree angle.

Keep both feet on the floor.

Place both hands behind your head.

Movement:

Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.

Slowly return to the starting position, stopping just short of your head touching the floor.

Key Points:

Exhale as you contract the abs.

Inhale while returning to the starting position.

Keep your eyes focused on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

3. Reverse Ab Curl

Starting Position:

Lie on the floor with your back relaxed and your hands on the floor by your hips.

Keep the upper back pressed into the floor throughout the exercise.

Movement:

Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.

Slowly return to the starting position.

Key Points:

Exhale while lifting your hips.

Inhale while returning to the starting position.

4. Double Crunch

Starting Position:

Lie on the floor face up.

Bend your knees until your legs are at a 45-degree angle with both feet on the floor.

Your back should be comfortably relaxed on the floor.

Place both hands behind your head.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.

Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while raising up.

Inhale while returning to the starting position.

Keep your eyes on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

5. Cable Kneeling Rope Crunch

Starting Position:

On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.

Movement:

Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.

Slowly return to the starting position, stopping just short of the weight stack touching.

You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side

Key Points:

Exhale as you lift the weight.

Inhale while returning to the starting position.

6. Machine Hanging Knee Raise (should use spotter or have someone watch you)

Starting Position:

Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.

Movement:

Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

7. Fitball Advanced Reverse Crunch (not for those with back injuries)

Starting Position:

Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.

Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

Contracting the abdominals, curl your legs up toward your body.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)

Starting Position:

Lie on your back with your feet on the floor and knees slightly bent.

Place your hands under your head for comfort, not support

Movement:

Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor.

Slowly return to the starting position, stopping just short of the feet touching the floor.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Your back should remain comfortably against the floor during the entire motion.

Avoid this exercise if you have any back conditions.

Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise

Starting Position:

Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.

Movement:

Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.

Slowly return to the starting position, stopping when the hips are almost fully extended.

Alternate side to side to complete the set.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)

Starting Position:

Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.

Movement:

Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.

Slowly return to the starting position, stopping just short of your legs touching the bench.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Point your chin toward the ceiling to avoid using your upper body.

To increase the difficulty, cross your arms over your chest

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Build a Better Breakfast

Ask Glen!










Q. Glen, When eating, How can do I start my day off right?

A. Here are six ways to start your day off right!

Before your next "well-balanced" breakfast of oatmeal and fresh blueberries, ask yourself this: Where's the protein and fat? After all, with the exception of eggs and sausage, typical breakfast foods -- cereal, fruit, toast, pastries, and juice -- provide you with almost nothing but carbohydrates, often in the form of sugar. And that means most morning meals are highly unbalanced.

Now most men already know they need high-quality protein -- the kind found in meat, eggs, and dairy -- to nourish and build muscle. But fat's important at your morning meal, too. That's because, along with protein, it slows the absorption of carbohydrates into your bloodstream, providing you with a steady supply of energy--instead of a quick sugar rush (often followed by a sugar crash).

And by keeping you full longer, this protein/fat combo can also help shrink your midsection. In a recent study, Louisiana State University researchers found that when people had eggs for breakfast, they ate 250 fewer calories during the rest of the day than when they had a bagel instead.

Of course, you don't need a magazine article to tell you how to make scrambled eggs. So here are six new ways you can fill your belly, feed your muscles, and energize your body first thing in the morning.

Almond-Pecan Waffles

These high-protein waffles are courtesy of Mary Dan Eades, M.D., author of Protein Power. (Check out her recipe-packed blog at proteinpower.com.) To boost the protein and fat while dialing back the carbs, she recommends a combination of pecans, whey-protein powder, and almond flour, which is a high-fiber, low-starch alternative to wheat flour.

You can make almond flour by chopping slivered almonds in a food processor, or you can purchase it preground at www.bobsredmill.com. (For all the recipes found here, choose a protein powder that's nearly all protein--that is, one that contains little carbohydrates or fat--such as Designer Whey Protein or Optimum Nutrition 100 Percent Whey.)

1 c almond flour

1/4 c finely chopped pecans

1/2 c whey-protein powder

1 tsp baking powder

4 oz regular cream cheese, softened

6 eggs

1/4 c heavy cream

While your waffle iron preheats, combine the almond flour, pecans, whey-protein powder, and baking powder in a small bowl. In another bowl, whisk the cream cheese and two eggs until smooth. Add the remaining eggs one at a time and whisk thoroughly after each. Mix in the cream, then stir in the dry ingredients. Spoon about 1/3 cup batter onto the hot waffle iron and cook for about 3 minutes, until golden brown. Top with sugar-free syrup, peanut butter, or fresh fruit. Or let them cool, place in a ziplock bag, and freeze. When you're ready to eat one, just pop it in the toaster.

Makes about six 7-inch waffles

Per waffle: 382 calories, 27 grams (g) protein, 12 g carbohydrates (3 g fiber, 3 g sugar), 29 g fat (9 g saturated)

Toast with Tuna

Think of it this way: You're simply trading the high-sugar jelly you normally use on toast for high-protein tuna salad. It's easy to make ahead of time, and by tweaking the conventional recipe to include cranberries, Men's Health resident chef Matt Goulding has added a hint of jellylike sweetness.

1 6 oz can solid white tuna

2 Tbsp dried cranberries, roughly chopped

1/4 yellow onion, minced

1 Tbsp mayonnaise

2 tsp balsamic vinegar

Salt and pepper to taste

Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread.

Makes 2 servings

Per serving (on a slice of whole-grain toast): 230 calories, 22 g protein, 23 g carbohydrates (6 g fiber, 9 g sugar), 6 g fat (1 g saturated)

Berry High-Protein Yogurt

With this recipe from Dr. Eades, you control the ingredients, the manufacturer doesn't. And that means you can ensure it's free of hard-to-avoid high-fructose corn syrup, while having nearly triple the protein of most ready-to-eat yogurts.

16 oz plain yogurt

2 c fresh or frozen unsweetened mixed berries

4 scoops (about 80 g) vanilla or strawberry whey-protein powder

2 packets Splenda (optional)

Line a 2-cup mesh strainer with a paper coffee filter and place it over a mixing bowl. Fill the filter with the yogurt, cover with a clean cloth or waxed paper, and set the bowl (with strainer inside) in the refrigerator for several hours. Much of the liquid from the yogurt will drain into the bowl, resulting in thicker yogurt. In a blender, puree the berries along with the whey-protein powder and Splenda. Once the yogurt has drained, place it in a large bowl and stir in the berry puree.

Serve in 1-cup portions and store for up to 3 days.

Makes 4 cups

Per cup: 198 calories, 23 g protein, 17 g carbohydrates (3 g fiber, 13 g sugar), 6 g fat (3 g saturated)

Mocha Custard

A 12-ounce Frappuccino contains 44 g sugar and a hefty dose of caffeine, but hardly any nutrients. And really, should you ever spend four bucks on a glorified cup o' joe? Instead, try this custard alternative from Dr. Eades. It'll provide you with a jolt of java, a 21 g infusion of protein, and a hefty dose of coconut fat, which contains a healthy type of saturated fat (called lauric acid) that studies have shown boosts immunity.

1 14 1/2 oz can premium coconut milk (Look for it in the ethnic-foods section of your grocery store.)

2 c strong coffee (regular or decaf)

3 eggs, beaten

3 scoops (about 60 g) chocolate whey-protein powder

4 packets Splenda

Pinch of salt

In a saucepan, combine the coconut milk, coffee, beaten eggs, whey-protein powder, Splenda, and salt; whisk to mix well. Gently cook over medium heat, stirring constantly, until the mixture begins to thicken and lightly coats the back of a spoon. Remove from the heat, pour into a covered pitcher, and cool quickly by placing the pitcher into an ice-water bath until it's half submerged.

Serve chilled in 1-cup portions for a quick breakfast. Or blend it with crushed ice until smooth and thick for a frozen mocha treat.

Makes 4 cups

Per cup: 326 calories, 21 g protein, 5 g carbohydrates (0 g fiber, 3 g sugar), 27 g fat (21 g saturated)

NexGen Muffins

These ready-to-eat muffins, available at nexgenfood.com, contain 10 g high-quality protein, no sugar, and 24 g fiber. That's twice the amount of fiber most men consume all day. The secret: Instead of using wheat flour, the manufacturer substitutes a blend of six natural fibers that have been ground into a fine powder.

Per muffin: 170 calories, 10 g protein, 28 g carbohydrates (24 g fiber, 0 g sugar), 12 g fat (4 g saturated)

Cottage-Cheese Pancakes

These pancakes, created by Goulding, are not only packed with high-quality protein, but also lighter and fluffier than the classic version. Serve with a bit of butter and sugar-free syrup.

1 c cottage cheese

2 eggs

1/2 stick butter, melted

1/2 c milk

3/4 c whole-wheat flour

1 Tbsp baking powder

1 Tbsp sugar

1 tsp salt

1/2 tsp nutmeg (optional)

In a large bowl, stir together the cheese, eggs, butter, and milk. Add the flour, baking powder, sugar, salt, and nutmeg, and blend lightly until just mixed. Grease a griddle with cooking spray and place over medium heat. Put a large scoop of batter on the griddle and use the back of a spoon to spread it out evenly. The pancake is ready to flip when you begin to see small air bubbles form, about 3 to 4 minutes. Flip and cook for another minute or 2.

Makes about 12 4-inch pancakes

Per pancake: 97 calories, 5 g protein, 8 g carbohydrates (1 g fiber,

2 g sugar), 5 g fat (3 g saturated)

The Cheese that Grills

When Mary Dan Eades, M.D., told us about a Greek cheese that makes a great substitute for toast or pancakes, we had our doubts. But then we tried it for ourselves. And sure enough, halloumi cheese doesn't melt when you fry it or grill it -- it simply browns like a pancake. (Just top with sugar-free syrup.) The upshot is that it's packed with protein and doesn't raise blood sugar or insulin, which signals your body to store fat. All of which makes it an excellent breakfast food. Look for it in the specialty-cheese sections of grocery stores, or order it online at halloumicheese.com.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Young at Heart

Ask Glen!










Q. Glen, I have pains in my chest sometime, I am afraid of having a heart attack! Is there any way I can have a more youthful heart?


A. Yes! Here are 5 secrets to turning back the clock on your ticker

Over the past few years, cardiologists across the country have begun aggressively trying to prevent heart disease in at-risk men, rather than treating them only after their blood pumps have broken down. "My patients who follow a preventive treatment program almost always live free of heart attacks," says Arthur Agatston, M.D., author of The South Beach Heart Program. To help you spot subtle risk factors and correct them before they bury you, we canvassed cardiologists at leading research institutes to compile this list of things they wish you knew.

Your Heart's Mortal Enemy is Often Invisible to Doctors

"I was taught in medical school that when a heart attack happens, vessels have closed gradually, like pipes filling up with sludge," says Dr. Agatston. "We now know that blockages occur suddenly, from soft-plaque ruptures, which often go undetected by standard cholesterol tests and exercise stress tests." The soft plaques resemble pimples in the arterial walls, except instead of pus, they're filled with cholesterol.

Why it's so dangerous: When those pimples pop, a small blood clot forms to heal the injury, followed by scar tissue and tiny calcifications along the arterial wall. By then, you're already incubating an attack, which strikes when a violent explosion of one of the pustules creates a clot big enough to block an artery.

How to ID the problem: If you have a family history of heart disease, schedule a 64-slice CT scan. It's the only test that snaps pictures of the heart quickly enough to reveal minute calcifications in the coronary arteries. Just make sure the scanner has ECG dose modulation, the latest radiation-limiting technology. If trouble's spotted, you may need statins.

How to defend yourself: Toss pecans onto your salad or into your oatmeal. Loma Linda University researchers had 24 people replace 20 percent of their daily calories with pecans for a month, and found the nuts lowered levels of lipid oxidation (the process that turns cholesterol into plaque) by 7 percent, enough to help ward off arterial damage. "Pecans are rich in gamma-tocopherol, a form of vitamin E that isn't in supplements," says lead author Ella Haddad, Dr.P.H., R.D. Even a handful a day can help, she says.

An Untrained Heart Won't Reach the Finish Line

Not every heart test needs to take place in a cath lab. In a 23-year study of 6,000 men in the New England Journal of Medicine, researchers revealed that the greatest predictor of death from heart attack was the ability of a man's heart rate to adapt during and after a workout. "The faster your heart rate goes down after exercise, the healthier you are," says Steven Nissen, M.D., chairman of cardiovascular medicine at the Cleveland Clinic.

Why it's so dangerous: Those men whose heart rates didn't drop by at least 25 beats per minute (bpm) within 1 minute of finishing an intense workout were more likely to suffer a fatal heart attack than those whose heart rates dropped efficiently. The reason? How your heart adapts to exercise is a good indication of how well it will respond to the extreme stress produced before and during an actual infarction.

How to ID the problem: Complete 10 minutes of sprints, check your heart rate, and then check it again 1 minute later.

How to defend yourself: Improve your heart-rate variability by applying the principles of interval training to your lifting regimen. Wear a heart-rate monitor and don't end your first set until the monitor reads 160 bpm, says Alan Stein, C.S.C.S. "Then wait till it drops below 130 bpm to begin your next set."

You've Never Even Heard of the Cholesterol that Wants You Dead

Researchers now realize that the size of cholesterol particles is even more important than their number. Small particles of LDL, called Lp (a), are a particularly damaging form of cholesterol, according to Michael Ozner, M.D., medical director of the Cardiovascular Prevention Institute of South Florida. These particles aren't only smaller, they have a tail, says Dr. Ozner, making it easier for them to sneak into the arterial wall. On the flipside, the larger your HDL particles, the more easily they can usher LDL cholesterol out of your arteries.

Why it's so dangerous: A recent study in the Journal of the American College of Cardiology reveals that people with high Lp (a) were 10 times more likely to suffer a heart attack than those with lower levels.

How to ID the problem: Ask your doctor to schedule a Vertical Auto Profile (VAP) test. (Check it out at www.the vaptest.com. It's covered by most insurance plans.) This detailed blood profile includes a measure of Lp (a)--an ideal level is below 10 milligrams per deciliter--as well as big and small HDL particles.

How to defend yourself: Diet, exercise, and even statins have proven ineffective against Lp (a). But in a review of 8 years of studies on prescription niacin, Dutch researchers determined that swallowing 2 grams of this potent B vitamin lowered Lp (a) by 17 percent and raised the number of large HDL particles by 18 percent. Ask your doctor for a slow-release version of niacin. Research has shown that these formulations produce fewer side effects.

Carbohydrates, Not Fat, are the Real Heartbreakers

The more carbohydrates you consume, the higher your blood sugar and, in turn, your levels of insulin, a hormone that lets us use sugar as energy. But excess insulin may also increase your risk of heart disease, according to a review in Preventive Medicine. "The inflammatory process leading to hardening of the arteries is mediated through insulin," says Wolfgang Kopp, M.D., the study's lead author. Translation: High levels of insulin boost your body's production of stress hormones, which send blood pressure skyrocketing. That increased pressure damages the arterial wall, making it easier for cholesterol to slip inside.

Why it's so dangerous: Insulin may not act alone. It's theorized that the excess carbohydrates that cause insulin to increase to an unhealthy level are turned into triglycerides in your liver. And the more triglycerides you have circulating in your bloodstream, the more Lp (a)--the lethally small cholesterol--you're likely to have.

How to ID the problem: Johns Hopkins University researchers showed that for every 1 percent increase in hemoglobin A1c (HbA1c), an indicator of long-term blood-sugar levels, patients experienced a 14 percent increase in heart-disease risk. If diabetes appears anywhere on your family tree, schedule an HbA1c test. A level higher than 4.6 percent of total hemoglobin often warrants dietary changes and sometimes blood-sugar-lowering drugs.

How to defend yourself: Pour yourself a cabernet. According to a recent study in the Annals of Epidemiology, small amounts of alcohol may help control your blood sugar, and, by extension, your insulin. Researchers studied the drinking habits of people with type-2 diabetes and found that compared with teetotalers, those who indulged in just one alcoholic beverage per night had levels of HbA1c that were 1.3 percentage points lower on average.

Your Heart Might Be Misfiring

One in four men will develop an irregular heartbeat, or arrhythmia, by the time they reach 40. Yet they often don't experience obvious symptoms until they're clutching their chests during cardiac arrest or they suffer a stroke. Your heartbeat originates in the sinoatrial (SA) node, a collection of specialized heart cells that acts as your heart's control center, says Jennifer Cummings, M.D., director of electrophysiology research at the Cleveland Clinic. "It reacts to information from your body and brain about how much blood needs to be pumped, then sends an electrical impulse telling your heart when to beat."

Why it's so dangerous: "When an arrhythmia occurs, the heart stops listening to the SA node, turning its attention to other electrical signals," says Dr. Cummings. One form of arrhythmia, called atrial fibrillation, or AFib, can occur even in young athletic men. "It's like there are 300 voices inside the heart telling it what to do," says Dr. Cummings. Chaotic heartbeats cause the blood to swirl and eddy instead of flowing smoothly through the ventricles, and clots form as a result.

How to ID the problem: One telltale sign of an arrhythmia is a dramatic decline in endurance. If your regular cardio workout is suddenly a lot more exhausting, ask your doctor for an EKG. If that comes up clear, request a Holter monitor. It records your heart rhythm for 24 hours to detect more infrequent missed beats. Passing out may also be a sign of serious heart-rhythm trouble.

How to defend yourself: One of the most common causes of arrhythmia is high blood pressure, so keep yours under 120/80 millimeters of mercury. A massage may provide pleasurable stress relief. In a recent University of South Florida study, people who underwent three 10-minute massages a week experienced an 18-point drop in their systolic blood pressure and a 5-point drop in their diastolic blood pressure after just 10 sessions.

Relax--You're Not Dying

Four alarming chest sensations that can impersonate an infarction

A Fluttering or Pounding Heartbeat

"Some perfectly healthy and normal individuals may feel extra or skipped heartbeats on occasion, and those can be benign," says P.K. Shah, M.D., a Men's Health cardiology advisor. If the sensation is brief and the onset gradual, they are probably the harmless result of too much caffeine or stress. However, frequent flutterings, or those accompanied by lightheadedness or dizziness, could be serious.

Chest Pressure When You Swallow

If you feel a squeezing pain beneath your breastbone and it hurts to swallow, especially in the evening, you may just have heartburn or, at worst, an esophageal spasm. But if it persists most nights of the week, see your doctor to rule out gastroesophageal reflux disease or other more serious conditions.

Shooting Pain on One Side

"Sharp, fleeting pain on the left side of the chest is typically not life-threatening," says John Elefteriades, M.D., a Men's Health cardiology advisor. It can signal pleurisy (an inflammation of the lung lining), a muscle pull, or even a broken bone.

Mild Pressure, Shortness of Breath, and Numbness

Hyperventilation is commonly mistaken for a heart attack. If the pressure in your chest isn't severe, and you lose feeling in your lips or hands, you may simply be hyperventilating. Lie down, try to relax, and breathe into a paper bag for 5 minutes. Still have symptoms? Call 911.

Reference:

Mayo Clinic , Cleveland Clinic, Harvard Medical, Web MD, Mens Health

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Members Only

Ask Glen!










Q. Glen, There are a lot of things we "Men" do not know about our penis! Can you enlighten us?


A. Yes! Here are 15 things you don't know about your penis! ( And need to know)

1. Smoking can shorten your penis by as much as a centimeter. Erections are all about good bloodflow, and lighting up calcifies blood vessels, stifling erectile circulation. So even if you don't care all that much about your lungs or dying young, spare the li'l guy.

2. Doctors can now grow skin for burn victims using the foreskins of circumcised infants. One foreskin can produce 23,000 square meters, which would be enough to tarp every Major League infield with human flesh.

3. An enlarged prostate gland can cause both erectile dysfunction and premature ejaculation. If you have an unexplained case of either, your doctor's looking forward to checking your prostate. Even if you're not.

4. The average male orgasm lasts 6 seconds. Women get 23 seconds. Which means if women were really interested in equality, they'd make sure we have four orgasms for every one of theirs.

5. The oldest known species with a penis is a hard-shelled sea creature called Colymbosathon ecplecticos. That's Greek for "amazing swimmer with large penis." Which officially supplants Buck Naked as the best porn name, ever.

6. Circumcised foreskin can be reconstructed. Movable skin on the shaft of the penis is pulled toward the tip and set in place with tape. Later, doctors apply plastic rings, caps, and weights. Years can pass until complete coverage is attained. . . . Okay, I will shut up now.

7. Only one man in 400 is flexible enough to give himself oral pleasure. It's estimated, however, that all 400 have given it their best shot at some point.

8. There are two types of penises. One kind expands and lengthens when becoming erect (a grower). The other appears big most of the time, but doesn't get much bigger after achieving erection (a shower).

9. An international Men's Health survey reports that 79 percent of men have growers, 21 percent have showers.

10. German researchers say the average intercourse lasts 2 minutes, 50 seconds, yet women perceive it as lasting 5 minutes, 30 seconds. Are we that good or that bad?

11. Turns out size does matter: The longer your penis, the better "semen displacement" you'll achieve when having sex with a woman flush with competing sperm. That's according to researchers at the State University of New York, who used artificial phalluses (ahem) to test the "scooping" mechanism of the penis's coronal ridge. Next up: curing cancer.

12. The penis that's been enjoyed by the most women could be that of King Fatefehi of Tonga, who supposedly deflowered 37,800 women between the years 1770 and 1784 -- that's about seven virgins a day. Go ahead, say it: It's good to be king.

13. Better-looking men may have stronger sperm. Spanish researchers showed women photos of guys who had good, average, and lousy sperm -- and told them to pick the handsomest men. The women chose the best sperm producers most often.

14. No brain is necessary for ejaculation. That order comes from the spinal cord. Finding a living vessel for said ejaculation, however, takes hours of careful thought and, often, considerable amounts of alcohol.

15. The most common cause of penile rupture: vigorous masturbation. Some risks are just worth taking.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen