Cholesterol

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Q. Glen, What is Cholesterol Anyway?

A. Cholesterol, a soft, fat-like substance, is a building block of your cells, hormones and nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. Studies show that both high and low cholesterol levels can be harmful. The key seems to be making sure your body has enough--not too much, not too little.

Cholesterol comes from two sources:

1. Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. When your doctor conducts a cholesterol test, he is testing your serum cholesterol levels. A total blood cholesterol level of less than 200 mg/dL is a healthy goal. The amount of cholesterol you have in your blood is partly genetic, but your habits (smoking, diet, exercise, etc.) affect the level of cholesterol in your blood too.
   
   
2. Dietary cholesterol is found only in foods of animal origin, such as meat, fish, eggs, and dairy products. This source is easier to control than the naturally-occurring cholesterol in your body. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily. But as you'll soon learn, limiting your dietary cholesterol intake is only part of the cholesterol-lowering picture.

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

Wishing You A Healthy Life Style!

Any questions?

Ask Glen!

Training Myths Debunked

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Q. Glen, There are a lot of training opinions, Which ones are true and how did the false ones get started?

A.Most of the ideas you hear circulating in your local weight room today have about as much basis on scientific fact as the notion that the world is flat. I will call out these myths once and for all and tells the truth about how to train.


1
THE MYTH: Lactic acid causes muscle fatigue.

HOW IT STARTED: Research conducted nearly 100 years ago (on frog muscles, no less) suggested that lactic-acid levels within muscles increased with fatigue.

THE TRUTH: “Lactic acid increases with fatigue because it’s fueling your muscle contractions,” says Chad Waterbury, a strength coach in Los Angeles. It causes the painful burning sensation in your muscles that makes you want to stop lifting, but your liver is also converting lactic acid into more energy, so it’s actually helping to offset fatigue. Muscle fatigue is prompted by an accumulation of protons within the muscles, which is caused by the breakdown of glycogen, the stored carbohydrate that helps to fuel exercise.

2
THE MYTH: It’s safer to lift weights slowly.

HOW IT STARTED: In rehabilitation settings, patients are told to perform exercises at slow tempos in order to retrain their bodies to execute a movement pattern smoothly. Consequently, some trainers got the idea that training slowly reduces the risk of injury.

THE TRUTH: “As long as you always control the lifting and lowering phases of an exercise,” says Waterbury, an expert in neurophysiology, “you won’t set yourself up for injury.” In fact, Waterbury tells all his injury-free clients to perform their reps with speed “because it trains the muscles to react quickly in unexpected, real-world situations, which is how you really protect yourself from injury.” Furthermore, lifting weights with speed activates more muscle fibers, leading to greater muscle gains.

3
THE MYTH: Light weights and high reps tone muscles.

HOW IT STARTED: Bodybuilders have long used lightweight, high-rep sets in the weeks prior to a contest. The more reps they’re able to perform, they figure, the more calories (and fat) they burn, helping them get as lean as possible.

THE TRUTH: Bodybuilders always accompany this kind of training with low-carb, calorie-restricted diets; that’s what accounts for their rapid fat loss. “A toned appearance is dependent on your level of body fat and muscle development,” says Jim Smith, C.S.C.S., a strength coach in Sayre, Pa. In other words, to see more muscle tone, you need to get bigger muscles and lose flab.

4
THE MYTH: Machines are safer than free weights.

HOW IT STARTED: Exercise-machine manufacturers advertise that their equipment isolates target muscles and prevents injury by having the trainee perform an exercise through a preset path of motion, thereby eliminating room for error.

THE TRUTH: The restrictive movements of machine exercising might actually increase the risk of injury. “Machines are fixed and rigid and therefore limit the natural movements of the lifter,” says Smith. They can’t accommodate a person’s individual limb length and strength curve, and as a result can place shearing forces on joints. “When you use free weights,” says Smith, “your body naturally makes adjustments throughout the exercise’s range of motion according to your strength level, speed of movement, and proficiency at executing your reps.” Machines don’t allow this.

5
THE MYTH: You need to “shock” your muscles to make gains.

HOW IT STARTED: It’s hard to target the exact origin of this one, but it most likely began with bodybuilders who noticed that if they changed up their training after several weeks of using the same routine, they made quicker gains.

THE TRUTH: Switching up exercises, sets, and reps is one thing, but purposely overloading your nervous system is a sure precursor to overtraining and injury—not muscle gains. “Your muscles operate under the laws of science, not trickery,” says Vince DelMonte, a personal trainer in Ontario. Making gains is simply a matter of outdoing your previous workout. Once you can perform one more rep or lift one extra pound over what you did last week, “you’ve achieved progressive overload,” says DelMonte, “and it’s time to move on to the next muscle group.”

6
THE MYTH: You must train to failure for the best results.

HOW IT STARTED: It was probably “those bodybuilders” again, who this time assumed that if hard training builds muscle, then training as hard as humanly possible must build the most muscle.

THE TRUTH: “There is no activity outside of training that demonstrates that going to failure is critical,” says DelMonte. “Construction workers often have phenomenal muscularity, but you don’t see them carrying bricks around until they drop.” Taking your sets and workout length to the point of using lighter weights will not result in progressive overload—the cornerstone of muscle growth. You will not give your muscles a reason to change, your motivation will dip, and you may even lose interest.
7
THE MYTH: You have to get a “pump” to gain muscle.

HOW IT STARTED: People noticed that doing moderate- to high- rep sets for a muscle group with little rest in between gave them pumps and (later) bigger muscles.

THE TRUTH: There’s nothing wrong with getting a pump, but it’s only a reflection of how long your muscles have been under tension—it’s not necessarily a harbinger of growth. “As your muscles stretch and contract,” says DelMonte, “they become engorged with blood,” and if you don’t rest them long enough for your blood pressure to drop so that the blood flushes out, you can enjoy that swelled-up look and feeling for an hour or so. “You can get a pump just by running up a hill,” says DelMonte, “but that doesn’t mean you’ll build big legs.” Muscles need to be placed under a lot of tension to grow, and that means lifting heavy weights. Training specifically for a pump may cause you to use loads that are too light and reps that are too high, “and that leads to muscular fatigue, not muscular overload,” says DelMonte.

8
THE MYTH: Your muscles need high-volume training to grow their biggest.

HOW IT STARTED: When steroids became pervasive in bodybuilding in the 1960s and ’70s, trainees discovered that using the drugs allowed them to perform more sets for a muscle group without endangering their recovery. As a result, they could force their muscles to perform more work and grow at a faster rate.

THE TRUTH: Take away the ’roids, and you place yourself at high risk for overtraining. In the ’40s and ’50s, movie star Steve Reeves and weightlifting icon Paul Anderson trained with brief workouts using heavy weights and built the kind of bodies most of us still aspire to today. The fewer sets you perform for a muscle group, the faster that group can recover from the training and be trained again. Rather than thrashing a body part one day with as many sets as you can stand and then waiting a week before you can hit it again, you can perform approximately two sets per exercise and be ready to train that area again later in the week. “Now instead of 52 workouts for that body part in a year, you’ll do 104,” says MF adviser Jason Ferruggia, a performance-enhancement coach in Warren, N.J. “This allows you to double your stimulus for growth and ultimately get even bigger.”

9
THE MYTH: You should never let your knees go past your toes on squats and lunges.

HOW IT STARTED: One too many injuries during the squat or lunge—but it was probably the result of accidentally rotating at the hips during a rep, which can cause ligament damage in the knee.

THE TRUTH: Where your knees end up during any lift is highly dependent on the length of your legs and where on your joints the muscles attach. Some people (usually shorter guys) can squat easily without the knees passing over their toes in the down position, but others (usually taller guys) may find that their knees drift far forward. Purposely trying to keep your knees behind your toes when your body doesn’t want to puts a lot more strain on your hips and lower back, and that can lead to worse injuries. As the late exercise scientist Mel C. Siff, Ph.D., noted in his book Facts and Fallacies of Fitness, “The Japanese sit on the floor with their knees folded fully flexed beneath them, bearing all their body weight for prolonged periods daily without producing an epidemic of knee injuries.”

10
THE MYTH: You should wear a lifting belt whenever you go heavy.

HOW IT STARTED: Lifting heavy weights always poses a risk for injury. Somebody somewhere hurt his back during a heavy lift, and the lifting-belt craze took off.
THE TRUTH: “If you’re going for a new max and want the additional mental boost a belt may give you,” by all means, wrap your midsection in cowhide.” But beware that if you use a belt on lighter sets or in every workout, your body will get accustomed to having that aid, and soon you’ll find that you won’t be able to lift heavy weights without it. “It’s entirely possible to lift massive weights safely using your body’s own support system,” Some elite powerlifters have squatted upwards of 900 pounds without a belt. Forgoing the belt will force your abs to work harder to protect your spine, which of course has the added benefit of building a more muscular midsection.

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!

An Apple a Day for Heart Health

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Q.Glen, Are apple's really good for you?

A.Grandma was right: An apple a day really does keep the doctor away. And, as it turns out, probably a whole lot more than just the doctor. New research examined the dietary habits of over 34,000 women in the Iowa Women's Health Study and found that three foods stood out for their significant ability to lower both the risk of coronary heart disease and cardiovascular disease: Apples, pears and red wine.

The reason? Plant compounds called flavonoids. Based on food-frequency questionnaires and data from the U.S. Department of Agriculture, researchers were able to approximate the flavonoid consumption of the women and calculate the impact of those flavonoids on their health. The results were impressive. Flavonoid-rich foods like apples were associated with significant reduction in heart disease and overall mortality.

The most abundant, most bioavailable and most studied of these flavonoids is a compound called quercetin. Apples are a significant source of quercetin, which has quite a resume of health benefits.

The quercetin in the apple is in the peel. The peel prevents the harmful effects of the UV rays of the sun from hurting the fruit and also prevents microbes from getting in. So quercetin is the first line of defense for the apple. It appears to have many of these same protective effects on human cells, acting as both an anti-inflammatory and antioxidant.

This is significant. In cardiovascular disease, inflammation and oxidation hasten the process of plaque buildup. So anything that reduces inflammation and oxidation, like quercetin and the other flavonoids in apples, is going to help.

And as an added bonus, quercetin's antioxidant properties impact the immune system and react against cancer cells as well. Quercetin has been linked to a reduction in the risk of lung cancer.

So be sure to indulge in this fall's apple crop. And remember -- the good stuff is in the peel.

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

Wishing You A Healthy Life Style!

Any questions?

Ask Glen!

Baby, Baby, Where Did Our Lunch Go

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Q. Glen Where Does The Food Go Once You Eat It?

A. After a meal, your body begins to apportion the calories to nutrient-hungry organs, growing muscles, and, yes, your belly.

Michael Jenson, M.D., a professor of medicine in the division of endocrinology, diabetes, and metabolism at the Mayo Clinic, calculated this breakdown of how your body processes food.

10 percent to the kidneys.
Kidneys work to make sure the blood is balanced with the right amounts of water and nutrients.

5-10 percent to the heart.
The heart gets most of its energy from fat, which provides more long-term energy for the hardworking heart than glucose can.

23 percent to the liver, pancreas, spleen, and adrenal glands.
After the liver pulls out nutrients, it stores excess calories as glycogen.

25 percent to muscles.
Muscles require a constant source of energy just to maintain their mass, so the more muscle you have, the more calories you burn.

10 percent to the brain.
Glucose is brain fuel. It can't be stored long term, which is why people often feel faint if they skip a meal.

10 percent to thermogenesis.
The simple act of breaking down the food you just ate takes up one-tenth of your calories.

2-3 percent to fat cells.
Your fat cells grow and eventually divide as more and more calories are deposited.

10 percent to no one knows where.
Your body's a big place, and some calories go unaccounted for.

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!

Eat Right

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Q. Glen, How do I lose weight when I eat a lot, real fast?


A. Eat Slow, Weigh Less

Whether you're basking on South Beach or up to your ears in Atkins, you still need to eat less to lose weight. And, short of a muzzle, the best strategy is to simply be the slowest guy at the table. "Generally, it takes 20 minutes to realize how full you are," says Milton Stokes, R.D., managing partner of Culinary Nutrition Consultants in New York City.

Here are four ways to finish last.

1. Leave it to lefty. It's a right-handed world, which means that something as simple as buttoning a shirt can take twice as long when done left-handed. Same thing goes for dining southpaw: Keep your fork in your left hand and your knife in your right, and you're guaranteed to go slowly. And, of course, if you're a natural lefty, go righty.

2. Pick up sticks. You should try this only at home. "Eat an entire dinner with chopsticks, even if it's not an Asian meal," says Stokes. "You'll know when you're full before it's too late." But no, you won't feel hungry again an hour later.

3. Expound, don't expand. Or, to put it another way, don't talk with your mouth full--just talk. The goal is to stretch out the meal with good conversation so that you know you're full long before you start overeating, says Stokes.

4. Drink and dine. When dining out, keep the water boy busy by taking a sip after every bite. Not only will this prevent you from settling into your normal groove of gorging, but the extra liquid will also help you feel fuller, faster.

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 Effective Stressbusters!

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Q. Glen, I am stressed out all the time. do you have any tips?

A. There's no reason to be overwhelmed by anxiety. Bounce back with some simple strategies for making it through those tough times.

1. Be clear on what you want, and stay committed when going for it. Don’t get sideswiped by all the little things that come up. Prioritize what must be done -- then do them one at a time. Set boundaries and say NO to those things that are not truly important to you right now.

2. Ask for help! You don’t need to do it alone! Sometimes you may need more support than a friend can provide. There are professionals out there, as well as lots of self-help resources. You don’t need to be a Lone Ranger -- even he had Tonto!


3. Deal with what is within your control. If it’s outside your control, don’t worry about it. Look at what is within your control and decide what you can do to affect positive change. Be realistic in what you can do; rather than picking 10 things to work on, pick one or two. Give yourself small steps to take to affect change, and celebrate the changes you make!

4. Take care of you! A bubble bath, a 10-minute walk on your coffee break, a massage. You are your greatest asset. Ensure you are taking care of yourself. Exercise, eat right, hydrate and get your sleep! How we treat our body, mind and spirit affects our emotions, behaviors, actions and results. Take good care of you.

5. Keep a journal. Write whatever you choose and however you want. Just write! Write whatever is on your mind, what your successes are for the day, and finish off by writing at least 5 things that you are grateful for that day.

6. Breathe! When we are stressed, our breath is shallow and we don’t get enough oxygen. So take a breath break whenever you think of it, and take some deep belly breaths. Concentrate on your breathing. Better yet, take a mini-vacation -- visualize you’re on the beach in Maui, or somewhere else that calms you while you’re on your breath break!

7. Relax! Find a relaxation technique and use it! Listen to some great music or a relaxation or meditation CD. Meditate. Go for a walk. It may seem strange at first, but keep at it!

8. Let go of expectations! It’s when our expectations and reality don’t match that we get into that really stressed state!

9. Act rather than react! Start recognizing your thoughts. When you start to get upset, stop! Breathe! Ask yourself if you want to go down that road? Will it get you the desired result you want? If not, change directions.

10. Be compassionate with yourself -- treat yourself as your own best friend! Don’t get down on yourself for what you aren’t doing, acknowledge yourself for what you are doing and celebrate your successes.

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!

From Flab to Fab: Awesome Abs in Minutes!

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Q. Glen, I don't have time to work an Ab routine 45 minutes a day. Do you have any suggestions?

A. Yes you can have Awesome Abs in Minutes!

What’s the point of toning your abs if you can’t see past the fat?

That’s the issue at hand. Far too many of us waste countless hours in the gym or in front of the television working for awesome abs that never come to fruition. No, despite our efforts, we’re left with the same old pooching belly and sagging skin. All our efforts are in vain and we’re left wondering, "WHY?"

Fitness expert and personal trainer Michael Stefano has the answer to this pesky problem. If you’ve never done circuit training, it’s time to put the intense workout to the test. The New York firefighter, who penned the bestselling Firefighter’s Workout Book (HarperCollins), says achieving fab abs is about following a proper diet and an effective cardio/strength training regimen.

Creating toned and sculpted abdominal muscles won’t do you any good unless you can burn the fat that keeps them hidden away," Stefano tells Glen. "Combine classic cardio or fat-burning exercise in short spurts at target heart rate levels, with compact and effective ab builders to cover all bases."

Over time, your regimen may become dull, weakening your motivation. Stefano notes that boredom is the number one killer of a workout program. That’s why it’s important to kick it up a notch every now and then, which is exactly what the Cardio Abs workout achieves. Combining cardio and strength training into one workout gives exercise enthusiasts the best of both worlds.

Stefano’s workout will also put to use the exercise equipment that’s been left untouched since you bought it. Treadmills and stationary bikes are ideal for the Cardio Abs Workout. But, even if you don’t own the proper machines, you can still march in place, jump rope or do step exercises for the cardio part.

CARDIO ABS ROUTINE

1. Begin with 5 to 10 minutes of brisk walking or jogging on a treadmill, or pedaling on a stationary bike. Two other in-home cardio options might include marching in place or jumping rope.

2. Stop and immediately get down on your mat for one set of crunches done to muscle fatigue. If possible, adjust intensity (as described below) so as to hit fatigue in the 20- to 30-repetition range.

3. Get back on your treadmill, bike, step, or continue stepping or jumping for 5 to 10 more minutes.

4. Stop and immediately get down on your mat for one set of bike kicks done to muscle fatigue. Again, adjust intensity so as to hit fatigue in the 20 to 30 repetition range.

5. Beginners quit here, but for a greater challenge do another stint of cardio before calling it quits.

Repeat this program 3 or 4 times each week, and work at extending the time on the treadmill (or whatever mode of cardio you chose) to 10 minutes or even 15 minutes. Combine with some weekly strength and flexibility training for the upper and lower body, as well as a sensible eating program to achieve the overall best results.

Crunch
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (as shown). Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles tighten. The movement need only be a few inches. Inhale as you slowly curl back down, trying not to let your head touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Intensity Booster: To increase intensity, lengthen the pause to 2 seconds, or place your hands behind your head instead of across your chest.

Bike Kick

Lie on your back on a mat or padded carpet with the lower back pressed into the floor. Put your hands behind your head (but don't pull on the head). Bring your knees up to about a 45-degree angle and slowly go through the bicycle pedal motion. Touch your right elbow to your left knee and then left elbow to right knee. Continue to breathe naturally. Alternate opposite elbow to opposite knee in a slow and controlled manner to muscle fatigue.

Intensity Booster: Full extension of the legs will increase intensity (as shown), as will keeping the motion very slow and deliberate. Keep the knees partially bent throughout the movement to decrease intensity.

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!

Beyond Snack Packs

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Q. Glen, Are 100-calorie packs really your best bet for healthy snacking?

A. Dietitians weigh in. Here are some answers....22 Healthy Munchies

Consumers are turning to 100-calorie snack packs -- of crackers, cookies, chips, and more -- in record numbers. Obviously, many see these convenient little bags as a great way to control calories and keep them from polishing off whole bags of less-than-healthy snacks.

But is this new food category -- which has gone from $0 to $150 million in sales in less than two years -- really the best bet for those trying to eat healthy snacks and control weight? Glen puts the question to several dietitians.

How Healthy Are 100-Calorie Snack Packs?

The 100-calorie packs work best when it comes to foods we should enjoy in limited amounts, says health columnist Carolyn O'Neil, RD.

"A snack like nuts is perfect for 100-calorie packs, because lots of folks tend to mindlessly eat larger servings," says O'Neil. "And even though nuts are nutrient-rich, they could contribute too many calories if the packs were not portion-controlled."

That goes as well for sweets, which are a weakness for many dieters. Sweet treats like 100-calorie ice cream bars and cookies are a great way to have your cake and eat it, too -- as long as you can stop at one.

"I support the 100-calorie packaging to help with portion control, but if consumers think it is fine to eat more than one, it negates the benefit," says Milton Stokes, MPH, RD, chief dietitian at St. Barnabus Hospital in Bronx, New York.

Stokes says that packaging items in smaller containers can help control mindless overeating.

"Studies show the larger the container, the more people eat," says Stokes. "So by reducing the size of plates, bags, and containers, it should help us reduce the amount we eat."

American Dietetic Association spokeswoman Marisa Moore, RD, likes 100-calorie products for their portion control, convenience, and ability to satisfy a sweet tooth. But because many of these snacks lack fiber, she says, they won't stave off hunger for long.

"The 100-calorie snacks lack staying power, and as a result can lead to premature hunger and a higher calorie intake in the end," she says.

She'd rather see people choose snacks that provide needed nutrients while taming hunger. For example, she says, "in only 160 calories, a serving of almonds is satisfying and provides heart-healthy fats, fiber, and calcium."

Baylor nutrition professor Suzy Weems, PhD, RD, is concerned that 100-calorie snack packs are just another way to give us license to eat empty-calorie foods we don't need.

"We need to focus on foods that are needed for good health, and while these snacks are controlled in calories, they tend to provide few nutrients," she says.

Author Elisa Zied, RD, recommends planning your snacks based on foods that are missing in your diet. If at the end of the day you have met your quotas for all the food groups, then enjoy a 100-calorie snack pack -- but just one.

Dietitians' Picks for Healthy Snacks

Dietitians agree that the best snacks satisfy hunger while helping meet our daily dietary needs, especially for fruits, vegetables, and low-fat dairy.

"Look for snacks that contain protein with healthy carbohydrates and fats, and eat your snacks slowly so they fill you up," says Weems.

Here are 22 portable and healthy snacks that make the list of dietitian's favorites:

1. Half a peanut butter sandwich on whole-wheat bread
2. Low-sugar, whole-grain granola bars that have at least 3 grams of fiber
3. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
4. A handful of unsalted or lightly salted dry-roasted nuts
5. Individual unsweetened applesauce with a few dry-roasted walnuts
6. Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
7. Ants on a log -- celery with nut butter, topped with raisins or other dried fruit
8. Half of a single-serving string cheese with a small piece of fruit or a few whole-grain crackers
9. 4-ounces to 6-ounces of low-fat yogurt or yogurt treat
10. High-fiber dry cereal with a few nuts or seeds and dried fruit (put this in a baggie for a make-your-own snack pack)
11. Individual packs of carrots, celery sticks, or apple slices, with a protein source like a tablespoon of nuts, nut butter, or low-fat cheese
12. Pretzels and low-fat cheese
13. Whole-wheat cracker sandwiches made with natural nut butters
14. 1 ounce of lean meat and a few whole-grain crackers
15. 3 ounces low-fat or fat-free cottage cheese and a few whole-grain crackers
16. 1 whole graham cracker and 1 teaspoon nut butter
17. Raw vegetables with 1/4 cup low-fat ranch dressing
18. 100-calorie pack of low-fat popcorn rich in whole grains and fiber
19. Handful of tortilla chips and salsa
20. 100-calorie ice cream treats
21. "Skinny" latte (made with low-fat or skim milk)
22. Small bowl of whole-grain cereal with skim milk or low-fat yogurt

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!

Organic Foods

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Q. Glen, Is Organic Food Worth the Cost?

A.Seems like everywhere you turn these days people are talking about the big “O.” They want to know if it’s really good, if there’s a way to get it fast and how much they’ll have to fork out to get in on the action. The big “O,” otherwise known as “organic,” seems like a healthy choice. Well, the time has come to get down and dirty and dish up the dirt on the organic craze.

Just a few years ago, organic foods mostly hibernated in natural food stores. Today, conventional supermarkets and mainstream stores have caught on, stocking their shelves with organic products. According to a market research firm known as Packaged Facts, organic products now account for 49 percent of total retail sales, about the same as natural food stores (48 percent).

In the past, finding a clear definition of organic was a task in and of itself. In June 2002, the U.S. Department of Agriculture finally implemented the first National Organic Program. Now the organic seal must adhere to federal standards. The USDA defines “organic” food as food grown and processed without using most conventional pesticides, without fertilizers made with synthetic ingredients or sewage sludge, without biotechnology and without ionizing radiation.

Consumers may wish to buy organic for a variety of reasons, but the most common apprehension against the big “O” products usually concerns the price.

“Much of the added expense of organic is from the higher production costs -- growing and harvesting of organic food is more labor intensive and requires more land,” says nutritionist Susan Burke. The average price difference between organic produce and non-organic produce is around 20 percent.

Is it worth it to dish out a few extra dollars to buy organic? “The tolerance level for pesticides contained in organic foods is low, only 5 percent. Nevertheless, pesticides may be present," Burke says. “There is more than one reason to eat organic. Organic farming is more ecologically friendly. The use of pesticides and chemical fertilizer affects the environment, often killing all insects and pests and sometimes affecting non-targeted animals.” According to Burke, whether you choose organic or conventional food, what really matters is the nutrient content and overall balance of your diet as a whole

“If you're buying organic, remember: Even organic white flour and refined grains and organic sugar are not your best choice. Choose whole grains, whole-grain breads and crackers,” she said.

The demand for convenient meals in today’s fast-paced lifestyles is high, but so is the need for balanced nutrition. With the growing concern for the environment and the mounting awareness of the importance of healthy food, many of the same people, who are switching to organic foods, are also becoming vegetarian because it matches the kind of low-fat, high-fiber diet recommended by dieticians. Luckily, because of the rising number of consumers basing their shopping decisions on these concerns, natural and organic food company’s are standing up to the plate and serving up tasty organic convenience.

Top brands such as Amy’s Kitchen, Cedarlane Natural foods, Kashi and Van’s International foods are making it easier than ever -- offering consumer quality, convenience and tons of variety. Amy’s Kitchen, the nation’s leading natural frozen-food brand, for example, has created more than 80 frozen meals, including pizzas, pocket sandwiches, pot pies, entrées, snacks and whole meals.

Whether they're natural-food lovers, vegetarians or those merely seeking taste and convenience, millions are enjoying the tasty convenience created by Amy’s Kitchen. The family-run company, named after the youngest child in the family, started in 1987 and has flourished ever since. For consumers seeking top quality natural foods, Amy’s Kitchen is hard to beat.

The development of these great-tasting, convenient meals that are reasonably priced has resulted in greater public demand, which has, in turn, resulted in higher availability of organic food. From natural-food stores to conventional supermarkets, the range of natural food options continues to grow. With a higher annual market growth and greater mainstream market retention than ever before, researchers predict it’s going to keep growing.

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!

Motivation Vacation: Get Back on Track

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Q. Glen, I keep losing my motivation. What can I do?

A.Motivation is funny. For one thing, it always seems to leave right in the middle of a good weight-loss or exercise program. You were doing so well. Then one day, you lost your motivation and you just didn’t feel like working on it anymore.

Soon you start noticing your tighter pants or shortness of breath, and you desperately want to get back to your diet. But day after day, your good intentions slip away, and you can’t figure out how to get motivated again.

It’s interesting how when motivation is high, you feel energized, driven, focused and determined. Nothing gets in your way, and you always have the ability to push yourself and get things done.

But once you lose motivation, inertia takes over. You keep saying you want to change, but you can’t seem to get yourself out the door. And grabbing a bag of chips seems so much easier than planning, measuring and cooking. So how do you get back to that wonderful place where motivation is strong and you easily stick with your program?

Create some Buzz
First of all, realize that motivation isn’t permanent. You don’t “get it,” then never have to worry about it again. That’s why being able to build your own motivation is so important. Instead of depending on an external crisis to get you started, you can create your own wake-up call. Figure out ways to generate your own excitement and energy for your goals. Look at motivation as an opportunity, not a burden or a nuisance, then develop the resources you need to sustain it.

Here’s a couple of ideas that will help you get back on track.

Think about WHY
Write a list of at least ten reasons WHY you want to lose or maintain your weight. If you’ve done this before, write a new list. Then pull out the previous one and compare the two. Any time you start to lose motivation, read your list and use it as an incentive to stick with your efforts.

Give it attention
Saying ‘one of these days, I’ll get going’ doesn’t usually work. Whether you’re starting a new diet plan or returning to the gym, you have to stick with it, day after day, to see results. So lay out a solid plan, give it focus and attention, then follow through with it.

Do it when you don’t feel like it When you don’t feel like working on a diet or exercise program, that’s usually when you need it the most. So unless you’re physically ill, don’t let your feelings determine your actions. Invent new tricks, create new methods, and stay on your program, even when you don’t feel like it.

Vacation’s over! School is back in session, and along with that comes a little homework. So push yourself to work hard, stay focused, and aim for the top of the class. With renewed motivation, your efforts will pay off and you’ll see the results in your mirror as well as your lifestyle.

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!

A Look at Self-Destructive Thoughts

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Q.Glen,Why Do We Beat Ourselves Up?

A. If we had friends that treated us the way that many of us treat ourselves, they wouldn’t be our friends for very long. Imagine a friend who calls up just to complain–about you. Or an alleged buddy who quickly says “I told you so” when you screw up. Or someone who encourages you to give up instead of encouraging you to do your best.

Why do we do this? Why do we treat ourselves in such horrible ways? For some, the negative self-talk is so bad that it would literally be considered verbal abuse if coming from another person. Do any of these sound familiar? “I’m not good enough.” “I knew I’d fail.” “I can’t believe I messed it up again.” “Why can’t I be more like (fill in the blank)?” “I don’t deserve to be happy.” If someone said these things to you, imagine the impact it would have on your confidence.

Negative reinforcement can easily turn into a damaging self-fulfilling prophecy where you live down–instead of up–to expectations. It’s a bad habit that could strangle any growth and needs to be dealt with now. This is not “friend” talk. Yet it’s exactly the kind of destructive feedback we give ourselves.

This kind of language can have serious consequences, but people turn it on themselves all the time. Why? What did we do to deserve this? Is our self-esteem so low that we think we need to be talked to–even by ourselves–like this? Hopefully not.

You’re a fantastic person on an exciting journey, in the middle of creating a life that you want. If I were you, I wouldn’t put up with that negative voice in your head. You deserve better. If anything, your self-esteem needs to be built up, not torn down. What’s so wrong with reminding yourself of how wonderful you are? Isn’t that what you would do for a friend who needed a word of encouragement?

Sometimes, this can be easier said than done. Any self-bashing you might do may actually have its roots in something other people have told you over the years. Harsh words can leave scars that never go away. Still, that doesn’t mean we have to carry on the legacy of beating ourselves up.

You deserve to be treated with respect, encouragement and patience. You demand that much from people you know. Demand it from yourself.

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!

9 Truths About Sex ( 4 Women )

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Q.Glen, I am a women, Can you tell me some truths about sex,communication with my partner and just doing it?

A. Sex is the most popular subject on the planet and also the most secret. Everybody is doing it, but very few are talking about it which is why falsehoods are perpetuated and very few are actually having the kind of sex they want and deserve.

While even the most, er, liberated men and women do not experience incredible connections or mind-blowing orgasms every time, it’s safe to say that we all could be enjoying both a lot more than we do. So light the candles and turn up the Luther because I have uncovered some truths about this delicious and controversial topic but be warned: They will not only set you free but will lead to a fuller and more fulfilling life between-the-sheets (or on the kitchen table).

Truth: You cannot know anyone until you know you.
In spite of what mom told you, you won’t go blind. Masturbating is not only fun, relaxing and utterly naughty; it also works as an aid in discovering what works and what doesn’t.

Truth: Sex is like great chocolate -- the more you indulge, the more you want it.
While the day-to-day demands of work, kids, family and friends can leave superwoman exhausted, that is no excuse for not giving yourself a chance to unwind in the most sensual way with someone you care about. Here’s a little challenge: Give it a go three times this week, even if you think you aren’t in the mood. You’ll notice all kinds of sparkly little changes in your complexion, sex appeal and it is sure to ignite your couple-hood!

Truth: There's no shame in letting him know what you want and how you want it.
Walking out of the office bathroom with your skirt in your hose is embarrassing, asking for your man to give you exactly what you want between-the-sheets is sexy, smart and totally seductive. Don’t be ashamed of what feels good for you and do your best not to judge your partner when he lets you in on his secrets.

Truth: There are no emotions in positions.
In spite of what you might have heard, doggie-style does not mean your man does not love you or respect you. Many men enjoy this controversial position because it not only feels good but satisfies their visual desires by giving them a full view of your gorgeous self. Allow yourself the freedom to enjoy the physical act without placing too much emphasis on what position goes with what emotional feeling. It doesn’t work that way.

Truth: You don't have to look, dress or act like a porn star to be good in bed.
He might enjoy watching Ms. Jameson act like a monkey in heat on-screen, but the truth is that most men want to enjoy the woman they are with when she is in her most authentic form. Though it might be fun to spice up the conversation with some saucy-talk or don some stilettos every once in a while, you should never do anything you are not comfortable doing in bed. Awkwardness, discomfort and embarrassment are as sexy as wet socks.

Truth: Perfect thighs do not guarantee perfect sex.
So you have cellulite and some spots are softer than others, join the club! The idea that a few lumps and bumps hinder sex appeal or ability is shameful. Goddesses come in all shapes and sizes and he’s so thrilled you are there with him aliens could land on your rear and he wouldn’t notice.

Truth: Get out of bed and into the shower…the dining room…the living room.
Just the idea of being somewhere you shouldn’t be will create a forbidden vibe. Besides, anyone who has ever tried sex on the bathroom counter knows that a mirror can do everything a camcorder can do sans the embarrassment!

Truth: Foreplay doesn't just happen right before the actual act.
Sex is sex but build-up is sexy. A salacious text, a lingering stare or a glass of wine delivered with a subtle flash of your décolleté give him a small peek into what is coming later.

Truth: Condoms can be sexy
These little lifesavers come in a variety of styles, flavors, textures and even vibrate! Find the ones that tickle your fancy and always carry one with you. Safe-sex is the best sex.

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!

Male Enhancement

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Q. Glen, Do Male Enhancements work? Is It Worth a Try?

A. Nonpresciption methods of male enhancement and male enlargement range from the possibly effective to the downright dangerous.

Our email inboxes fill up every day with advertisements for pills, ointments, supplements, and contraptions aimed at enhancing penis size, sexual stamina, or libido. It’s a testimony to men’s abiding insecurities about sexual performance. The question is, do any of these “male enhancement” techniques really work?

Richard, a mechanic from upstate New York, is a muscular, athletic guy. He has a loving wife who has always enjoyed their sex life. But ever since he was a young boy, Richard couldn’t get over the feeling that his penis was too small. In public bathrooms, he’d use the handicapped stall. He felt embarrassed in gym locker rooms and when standing naked before his wife. “I didn’t feel manly enough,” he tells Glen.

Then, in the back of a weightlifting magazine, he saw an ad for the FastSize Extender, a device that claims to make the penis longer and fatter through traction. Richard began wearing the device almost eight hours a day, every day. He was shocked to notice a difference within a few days. After four months of wearing the device, he says his flaccid penis has stretched from 3 inches to over 5 inches; erect, he has gone from less than 6 inches to over 7 inches. The device cost $298, but Richard says the effect on his self-confidence has been priceless: “It made a world of difference to me.”

The FastSize Extender, though not extensively tested, has received some validation from mainstream medical sources. But that makes it a true rarity among the nonprescription methods of male enhancement. Most are a waste of money, and some are downright dangerous, doctors say.

Instead of furtively turning to untested methods, men with persistent concerns should consider opening up about them with their doctors. That’s because performance problems sometimes act as an early warning signal for serious health problems. Your doctor might be able to prescribe something that can really help, or least provide a valuable dose of perspective about what constitutes “normal” sexual performance.

Links Between Sexual and Overall Health

Sexual performance declines naturally as men age, doctors say. But a rapid or severe decrease in performance or libido can be a red flag. Most importantly, erectile dysfunction may be an early predictor of heart disease.

Atherosclerosis, a condition in which fatty deposits build up inside arteries, may restrict blood flow to the penis and cause erection difficulties. “The small blood vessels that go to the penis can become diseased much earlier than the [larger] vessels that go to the heart,” Karen Boyle, MD, a urologist at Johns Hopkins School of Medicine, tells Glen. “In younger or younger middle-aged men, ED is often the first sign of atherosclerosis.”

For men with ED who are at risk of heart disease, prescribing Viagra or its cousins isn’t enough, Boyle says. These men should be also be controlling their weight and cholesterol level, limiting their alcohol intake, and quitting smoking. Evidence shows that these changes in themselves can have a positive effect on sexual function, Boyle says.

Sometimes men with erection problems or a diminished libido have low levels of testosterone, Boyle says. Testosterone deficiencies can also affect mood and energy levels. Boyle tests for testosterone levels and prescribes it as a topical gel, though she warns it is only safe when prescribed and monitored by a physician. Nonprescription testosterone, such as the kind used by some bodybuilders, is dangerous, she warns.

For men with performance issues who are physically healthy, Boyle often prescribes counseling, such as marriage counseling for men with relationship issues or psychiatric help for men who are preoccupied with a problem in penile appearance. For young men with sexual performance problems and no signs of physical problems, Boyle may prescribe counseling and a low dose of Viagra as they work out issues of insecurity. “They need reassurance from a physician that everything is OK,” she says.

The Quest for a Bigger Penis

The FastSize Extender device promises results, but it’s far from quick and easy. Just ask Bob, a retail manager from New Jersey. He says he’s gained over 2 inches of erect length. All it took was 25 months and over 2,600 hours wearing the device, typically five hours a day, seven days a week. “I was afraid my girlfriend would think I was a freak, but she was supportive because she felt a difference in her satisfaction and I felt more confident in myself,” Bob tells Glen.

Richard, the mechanic from New York, got results faster than Bob, but still wore the device under his clothes for about eight hours a day. Richard’s wife has also been supportive. “I see a more confident man in front of me from using this product,” she says. She also says the lengthening has enhanced their sex life, though she had no complaints before.

Chicago urologist Laurence A. Levine, MD, director of the male fertility program at Rush University Medical Center, tested the FastSize Extender on 10 men afflicted with Peyronie’s disease, which can cause bending and shrinkage of the penis. At the end of the six-month study, which was funded by the maker of the FastSize Extender, Levine found increased penile length and reduced curvature in every man and increased girth in seven of the men. Calling the results “remarkable,” Levine now prescribes the device to many of his Peyronie’s patients and reports no significant complications. (Levine has also worked as a paid consultant to FastSize Extender.)

Could FastSize work on men of normal penile length? Levine says it might. “If a woman can have a breast enlargement and it makes them psychologically feel better,” he reasons, “then perhaps we should have the same thing for men.”

Penis-lengthening surgery is also an option for men, but it is a highly controversial procedure. The American Urological Association says a common form of lengthening surgery (involving cutting the suspensory ligament of the penis) has not been shown to be safe or effective. The group also refuses to endorse surgeries that inject fat cells in the penis with the goal of increasing penile girth.

Many doctors question whether the benefits of lengthening surgery outweigh the risks. A 2006 study found that only 35% of men were satisfied with the outcome of surgery, which added only half an inch, on average, to length. Men who are overly preoccupied with penis length tend to have unrealistic expectations of surgery and should seek counseling instead, the authors wrote.

Herbs and Male Enhancement

Thousands of years before Viagra, men were consuming everything from horny goat weed to powdered rhino horn in hopes of boosting sexual performance. The remedies persist for men who can’t get their hands on prescription drugs like Viagra or who prefer “natural” cures.

But many doctors are wary of traditional medicines. When Boyle’s patients come to her with bottles of herbal supplements, she tells them she cannot vouch for their safety or effectiveness unless the FDA has reviewed the claims on the label.

No herbal remedy can restore erections like Viagra and its prescription counterparts, says Steven Lamm, MD, an assistant professor of medicine at New York University and author of The Hardness Factor. But Lamm says these remedies may be appropriate for men who have experienced a decline in sexual performance but do not suffer from a diagnosable sexual problem. Lamm has endorsed an herbal remedy, marketed under the Roaring Tiger label, that combines horny goat weed and other herbal extracts with the amino acid L-arginine. (The supplements are made by the same company that makes the FastSize Extender.)

The Way to Happiness in Bed

The Internet is rife with scammers who seek to prey on men’s insecurities, Levine says. “All the pills, topical creams, and gels are worthless. Many men would clearly rather spend $20, $50, $100 on the Internet than go to the doctor and get real information.”

In some cases, men are harming themselves in the pursuit of a bigger penis. Levine cites “jelqing,” a technique involving hours and hours of intense stroking. He says he has patients who have developed Peyronie’s disease due to violent stretching of the penis through jelqing.

It’s ironic that the male preoccupation with enhancement seems to be independent of the needs of women, the supposed benefactors of improved sexual performance. A recent study found that 85% of women are pleased with their partner’s penis proportions, but 45% of men say they want a larger penis. Given that the vast majority of men fall within a certain penis size -- about 5.5 to 6.2 inches long when erect -- most men fall within the normal range.

And there’s plenty of debate on whether size matters at all. The most sensitive nerves in the vagina are found close to the surface, Lamm notes, and the clitoris is found on the vagina’s outside. So there should be plenty of ways to satisfy your partner that have nothing to do with pills, creams, surgery, or devices.

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!

Want to Exercise at Home?

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Q. Glen I don't have time to go to the gym,what can I do?

A. Exercise at home!

Not long ago, home-exercise equipment was for young guys preparing for a summer at the beach. Today, men and women of every age are benefiting from treadmills, dumbbells and other home-exercise equipment.

Bulging biceps are no longer the main objective, though building up arm strength can indeed be helpful to people over age 50. Exercise equipment can also help improve your cardiovascular system, strengthen respiratory functions and help you lose weight.

Exercising on home equipment can have big advantages for people who don't enjoy the atmosphere of health clubs or for those without a club nearby. It's also a plus for people who live in areas with cold winters, where outdoor sports -- or even walking -- are difficult.

Even if you're a member of a health club and live in a warm climate, home equipment has the benefit of convenience. It allows you to exercise in the middle of the night, before breakfast or any other time you want.

Important: Be sure to consult your physician before you start an exercise program.

BUILDING A HOME GYM

Don't make the mistake of buying lots of equipment right away. Start with basic devices to gain strength, and then -- if you still enjoy exercising at home -- work up to more demanding and sophisticated equipment. Road map...

Step 1: If you haven't exercised regularly in a few years, start again by increasing your strength. That type of exercise is relatively easy, the equipment is inexpensive and building strength will give you the ability to go to the next step -- cardiovascular exercise.

Resistance bands are the simplest type of upper-body equipment. These are bands of expandable materials with hand clasps at both ends. Stretching the band builds up strength in your arms and upper body.

Dumbbells are also effective in building up muscles in this area, and they're usually preferable to barbells. Reason: Dumbbells are weights lifted individually by each arm. Since you're probably stronger in one arm than the other, a dumbbell lets you concentrate on the weaker arm.

That's nearly impossible with a barbell, which is one long bar with weights at each end. Moreover, if you lose control of a barbell, it could fall on your chest and even roll back on your throat. If you have problems lifting a dumbbell, you can simply drop it on the floor.

Weight-lifting guideline: Start with about 70% of the greatest amount of weight you can lift. Then increase the amount slowly -- one pound a week, for example.

As you improve your fitness, also consider a "multigym," a device with one or two weight stacks, plus attachments that let you exercise arms as well as legs in many different ways.

Step 2: Once you've increased your upper-body strength, work also on improving your cardiovascular system.

Pedometers aren't usually thought of as a piece of gym equipment, but they can serve in that role by encouraging you to take more steps, even around the house.

Some pedometers, including Digi-Walker, record the number of steps you take and estimate how many calories you burn. Most people over 50 take about 2,000 to 4,000 steps a day, and only taking 1,000 steps more is known to improve heart and lung functions.

Treadmills can be an even better way to burn calories and improve the cardiovascular system. You can adjust a treadmill to move at varying speeds, so you can start at, say, one mile per hour (mph) and slowly increase the pace and/or the length of your exercise.

Stationary bicycles and recumbent steppers (which exercise your muscular and cardiovascular systems from a sitting position) also help improve the cardiovascular system. They are safer than treadmills, which present the risk -- however slight -- of falling.

General rule: If you have a problem with balance or if you haven't exercised in several years, opt for a stationary bike or recumbent stepper.

Elliptical machines (motion is similar to a bike but you pedal while in a standing position) are a good addition to your home gym once you've worked out for several months -- or if you're already physically fit. By requiring you to move in elliptical patterns, this relatively new device gives you the opportunity to improve your cardiovascular system while also getting a particularly safe workout as you stand.

If you doubt that you're exercising at the right level, use the "talk test." If you can't talk comfortably while exercising, you're probably pushing yourself too hard.

TEST, THEN BUY

With so many different types of exercise equipment on the market, it's easy to spend big bucks for a device that winds up as a coatrack. The solution is to visit retailers that sell exercise apparatus, and try out different types of equipment.

Major retailers are usually listed in the Yellow Pages under "Exercise Equipment" and include Gym Source and OMNI Fitness Equipment, Inc. Exercise devices are also sold by Sports Authority and other large sporting-goods outlets, as well as by Sears and Wal-Mart.

Most stores have several types of exercise equipment set up on the floor and allow customers to try them out there.

Look for equipment that challenges you but doesn't cause pain or require exertion that you can't perform. Be cautious of machines with expensive gadgets that you're unlikely to use, such as a treadmill device that tells you "how far you've gone," just as though you were on a track. All you really need is a timer and speed indicator so that you can pace yourself at, say, four mph for 20 minutes.

But, if you enjoy using gadgets, they could be valuable motivators that inspire you to work out.

Don't fall into the trap of buying equipment that's difficult to use on the theory that you won't benefit much without a major challenge. In fact, equipment that's overly demanding often falls into disuse.

Instead, consider devices that let you start with easy exercises and then work up incrementally to more demanding ones.

Example: A weight-training machine that starts at 10 or 15 pounds and allows you to work up in five-pound increments.

What about exercise equipment advertised on TV? The problem is that you can't test it like you can at a store where you can compare three or four types of equipment.

My advice: Never buy anything advertised on TV unless you have the right to return it and get a complete refund, including shipping charges.

Helpful: Information for assessing fitness equipment can be found at www.icaa.cc/Facilitylayouts/equipmentneeds.htm.

Regardless of where you shop, the cheapest equipment will rarely be as long-lasting as more expensive models, but the most costly devices will probably have unneeded bells and whistles. Even though you don't need to buy the most expensive equipment you can find, it's still worth investing in good quality. So expect to pay up to $2,000 or $3,000 to get something durable that has what you need.

Be sure that you have room for the equipment in your home. It's easy to underestimate the space you'll need, especially when you try out equipment on a large showroom floor. For a treadmill, make sure that you have at least five feet between the device and the wall behind it. That will prevent the treadmill from pinning you against the wall in case you should fall down on 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!

Modest Weight Loss Cuts Hypertension

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Q.Glen, If I lose a little weight,will that help my high blood presure?

A.Yes! Losing a Little Extra Weigh May Make a Difference in Lowering High Blood Pressure, Study Shows

Oct. 1, 2007 -- Got high blood pressure? If you're overweight, modest weight loss might bring your blood pressure down to normal.

Italian researchers reported that news in Tucson at the American Heart Association's 61st Annual Fall Conference of the Council for High Blood Pressure Research.

The University of Pavia's Roberto Fogari, MD, and colleagues asked 220 overweight (but not obese) men and women with stage 1 hypertension to lose at least 5% of their body weight in 6 months.

People with stage 1 hypertension have blood pressure that ranges from 140-159 for systolic blood pressure (the first number in a blood pressure reading) and 90-99 for diastolic blood pressure (the second number in a blood pressure reading).

Normal blood pressure is systolic blood pressure of less than 120 and diastolic blood pressure of less than 80.

Fogari's team gave the patients diet advice. Some of the patients also got the weight loss drug Xenical.

By 6 months, 59% of the women and 53% of the men in the study had met the weight loss goal of shedding at least 5% of their body weight.

A little more than half (52%) of those who met the weight loss goal also got their blood pressure down into the normal range, Fogari tells WebMD.

The bottom line: It didn't take a whole lot of weight loss to curb high blood pressure.

Roughly a third of U.S. adults have high blood pressure and many of them don't know it, according to the American Heart Association. Don't know your blood pressure? A simple test can tell you where you stand.

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!

Learn to Eliminate Muscle Cramps

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Q. Glen How can I Eliminate Muscle Cramps?


A. Here are some ways you Can Prevent this Problem.

Muscle cramps can be a very painful side effect of exercise. You work out to benefit your body and overall health, and are punished with a sharp pain in your muscles. It’s easy to get frustrated and even apprehensive when a "charley horse" occurs, but they are usually harmless and there are several tricks to help alleviate the pain.

Cramps occur when a muscle contracts and doesn’t relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Cramps can last anywhere from a few seconds to 25 minutes or more. While some people experience cramps during exercise, they can also happen while sitting or even sleeping. They most commonly occur in the leg, especially in the calf, hamstring and quadricep.

Why me?
There are many reasons why cramps may occur. Inadequate stretching and overexertion might lead to a build up of lactic acid in your muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather since you tend to lose more fluids.

Make it stop
When cramps do strike, instead of grimacing in pain, try a few tricks to help the muscle relax. Start by gently stretching the area. Don’t reach too far; just lightly push the muscle until you feel a stretch. Learn specific stretches to use. Another way to reduce the pain is to delicately massage the cramped muscle, without rubbing too hard. You might also try to ice the affected area for 15 minutes at a time. This will increase the circulation to the muscle

An ounce of prevention
For prevention, include stretching in every workout. You’ll not only gain a wider range of flexibility, but you’ll also help keep muscles healthy. Take control over your breathing, especially while you are stretching. Deep breaths will deliver much needed oxygen to your muscles. Also make sure to warm up before heavy exercise so that your muscles are not shocked. Gradually ease into the exercise. Increase your training intensity slowly over time. Too much too soon will only result in injury.

Avoid eating a big meal too close to your work out. You’ll be taking blood flow away from your muscles and towards your digestion system. And as always, drink water. It will keep your joints moving fluidly and help remove toxins that might build up in your muscles.

Although not usually worrisome, if you get cramps on a regular basis, be sure to consult your doctor.

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!

Best Exercise Program Or System

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Q. Glen, Is There A "Universally Best" Program Or System?

A. Simply stated! NO

Whether you have been lifting iron for years or just
a beginner trying to tread water, I know for a fact
that you have been bombarded with so many training
programs and systems that you'll be lucky if you can
avoid quitting altogether because of the confusion!


Should you do full body workouts? Split program?
High reps? Low reps? Pyramids? "Pump" training?
Go to failure? Low volume? High volume? High
frequency? Low frequency? UGH!!!!


LOL Does it not confuse the heck out of you? Sure,
it might make you 'popular' in a chat room by knowing
the different 'styles' of training but is it really
necessary to 'research' all of these methods before
you begin training?


Will ONE of these programs will *out do* all the
others?


Will you miss out on the ONE if you don't get twenty
different opinions before you start your quest for
muscle mass?


Are you wandering if I researched all of these different
"styles" of training?

Too be honest, I'm going to let you in on a little
secret that NO ONE else will tell you.


Would you believe me if I told you that almost EVERY
SINGLE muscle building program that I have tried
has worked for me?!


Can you believe I just said that?


That's right. I have made gains on practically
EVERY SINGLE muscle building program I have ever
tried. The ones I have created for myself and
the ones others have created for me.


And guess what?


Almost every single program 'style' that you can
choose from will most likely work for you too!


No one is an exception!


How could that be possible?!


Because your body has zero clue of whether you
are using an Olympic coach's program, a Men's
Health program, my program or the program made
by your local trainer.


It's NOT the program that gets results. It's HOW you do the program! Did you get that? It's *HOW* you do the program!


Every day, my In box gets filled with email from people
asking me, "Glen, I'm interested in a muscle
building course but how do I know it's going to
work?"


It *WILL* work if you follow my recipe below:

1. TRUST the program and DECIDE to make it work

I firmly believe that having 100% trust in
the author of the program is one of the most
important factors in your success with a muscle
building routine.

Your trust will affect the degree of effort, focus
and dedication that you'll put into the routine.
That alone, will jack up your results!

Rarely, does a program actually 'fail.' Usually
it is the person doing the program that fails!

If you DECIDE - that means you step up to the plate
and commit to the program 100% - then why would you
fail?!

DECIDE to make the program work before you begin.

DECIDE to study it, follow it and seek out the coach
of the program for guidance IF you do need
help.


I can't stand people who say, "I'm not sure if
this program will work for me...."

Decide to make it work and it will work!


2. Consistency


Have you ever seen those guys in your gym who
work out with horrible technique, don't seem
to have any structure to their workouts, and
appear to be 'over training' because they are
always in the gym?


Yet, a good percentage of them have SPECTACULAR
bodies! Ever wonder why?


Most likely, they are SIMPLY consistent.


They do not miss workouts. They do not take
lots of 'down time'. They do not 'try' to
make it into the gym. They MAKE it to the gym.


You can bet your saving account that they will
be at the gym at the exact same time, the exact
same days, every day, like clock work.


Becoming *CONSISTENT* is extremely powerful because
you build up momentum and see instant gains
which creates momentum which keeps you motivated
to maintain your rhythm.


Any program that you do CONSISTENTLY over time
will bear fruit.


3. Intensity


Visualize that guy in your gym again. The one
with no variety, no workout structure, and
horrible technique!


The same guy that is the biggest guy in you gym.


He doesn't know anything about the latest 'breakthrough'
training program... he simply trains his butt off
every time he goes to the gym.


He rarely talks to anyone.He wears his iPod
and hat.


Has no time to stare at himself in the mirror.
Every rep he does is like his last rep.


Every set is done like his life depends on it.


He trains like a barbarian. He carries a towel
because he drips sweat all over the gym floor.


He lifts heavy weights and high reps and has
others stop and stare at him while he trains
thinking, "Is that how I should be training?"


The answer? YES! YES! YES!


Any program that you do over and above your
previous workout intensity will product results.


You could give me any training program, and I am
confident enough that I would get results from
it, not because of the program, but BECAUSE I will do it with the RIGHT intensity.


Every workout should be forcing you to do more
weight, more reps and more sets and less weight
in a structured manner.


4. Caloric Support


I don't want to under estimate nutrition but
I have to admit that I have seen guys with
HORRIBLE nutrition get incredible physiques
simply because they TRUST the program,
were CONSISTENT with the program and did the
program with the right INTENSITY. And most
importantly they DECIDED to get results.


Adding proper nutrition will take your physique to the highest level possible.


Trying to build muscle without the proper
nutritional support is like trying to buy
a $50,000 car with only $25,000 in the bank.


I'm going to dedicate an entire New Blog to muscle
building nutrition so let's shut this one done
here.


Thanks for staying with me... that was a long one!

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 or Weight Loss ( Diabetes )

Ask Glen!








Q. Glen, I have a question, For Diabetes, Exercise or Weight Loss -- what's better?


A. Experts are weighing in on the best approach for preventing and controlling diabetes as they consider whether exercise or weight loss is better.

It all depends on a three-pronged approach. And the three prongs are: Diet, exercise, and quality of food consumed. But one is more important than the others for prevention, and one is more important for control of the disease. Place your guesses now.


For prevention, weight loss is better. The Diabetes Prevention Program established that losing seven percent of one's body weight can cut the risk of developing diabetes by 58 percent. Exercise doesn't hurt either, and exerting yourself physically for 150 minutes per week will help you achieved this decreased risk.

For those who already have diabetes, exercise is better. It helps control blood-sugar levels, creates opportunities for calorie burning, increases muscle mass, and minimizes body fat to reduce insulin resistance.

Back to the three-pronged approach. I like it. And I'm pretty sure it could work wonders for the prevention and management of all sorts of diseases, and for overall good health too.

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 Bulking up Like Men.....

Ask Glen!






Q, Glen, Is it true that lifting weights causes women to bulk up?

A. While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

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!