Wednesday, December 31, 2008

Your Steakhouse Survival Guide





Ask Glen!





Q. Glen, I Love Ruth Chris Steak House ! How do I make through dinner?

A. It seems like a mission impossible, but you can survive the steakhouse without contributing to your bottom line. Although you may hear the call of coconut fried shrimp and French onion soup, don't respond. And when the waiter brings the basket of piping hot bread and honey butter to your table, look the other way. Instead opt for these diet smart choices that'll help you make it through the meal with your diet still intact. Healthy options include: grilled fish or chicken with a side of vegetables and a plain baked potato. A small sirloin with a side salad is also a safe option. You can also enjoy soup and salad. However, avoid cream-based soups and fat-laden dressings.

Glen's Bottom Line: Eat a steak ! ( sometime )


Ask Glen!

An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

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

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?
Ask Glen!

The WorkOut GEM
Fitness Builders

Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer
Founder - Ask Glen! Clean, Lean & Mean
678-294-5196
mailto:AskGlen@aim.com

Friday, December 26, 2008

Stock Up on Single Serving Drinks





Ask Glen!





Q. Glen, I drink the wrong stuff! When I am thirsty I grab a quick soda or energy drink any suggestion's?

A.When you're on the go and thirsty, it's always convenient to grab a soda or an energy drink. However, most of the time you're sucking down an abundance of caffeine and sugar. Why not pick up a box of single serving, low-calorie drinks? Crystal Light now sells individual packets that can be added to a bottle of water. Simply pour in the packet, shake well and you have yourself a healthy, refreshing beverage with no calories and no sugar. Satisfy yourself without the soda. Your body will thank you.


Glen's Bottom Line: Drink Light!


An Informative Guide: To Mental, Physical, Health, Exercise, Proper Nutrition for Men & Women. And living a Long and Healthy Life Style

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

My mission is to provide you with "Trusted Advice for a Healthier Life."
Yours in good health.

Any questions?
Ask Glen!

The WorkOut GEMGlen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer
Founder - Ask Glen! Clean, Lean & Mean

678-294-5196

mailto:Ask.Glen@yahoo.com
mailto:glenedwardmitchell@yahoo.com

Thursday, December 25, 2008




Ask Glen! X-Mas




Q. Glen, Its Christmas What are you doing?

A. Nothing its Christmas!!!!! Wishing everyone a Happy Holiday Season!!!! From Ask Glen!!!

Glen's Bottom Line: Enjoy yourself ( But not to much!! ) Smile

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

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health.

Any questions?Ask Glen!


The WorkOut GEM


Glen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer
Founder - Ask Glen! Clean, Lean & Mean
678-294-5196

AskGlen@aim.com

Tuesday, December 23, 2008

Make Friends With Your Server




Ask Glen!






Q. Glen, How do I order the good healthy stuff on the menu when I am eating out?

A. In a restaurant, there's probably nobody more familiar with the menu than the waitstaff, with the exception of the kitchen staff. If you're unsure what to order, get a recommendation from your server. Explain that you're trying to eat healthy and ask what they'd suggest. In addition to advocating a healthy offering off the menu, they might know of popular meals that aren't found on the menu. Many restaurants are flexible when it comes to meeting the needs of their patrons.

Glen's Bottom Line: Ask the staff..

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health,,,,

Any questions?
Ask Glen!

The WorkOut GEMGlen Edward Mitchell

AMA Certified Nutrition Specialist
NASM Certified Personal Trainer
ACSM Certified Personal Trainer

Founder - Ask Glen! Clean, Lean & Mean

Friday, December 19, 2008

One for Two: A Dieter's Strategy For Dining Out




Ask Glen!





Q. Glen, Any tips for dinning out with your mate?

A. Take one bite for every two bites your dining companion takes. It may sound silly, but what have you got to lose but weight? It's easy to get distracted when you're dining out with a companion. Between conversation and eating, many people often lose track of how much food they consume. In order to keep tabs and cut back your intake, concentrate on taking one bite for every two bites that your fellow diner takes. You'll be surprised at how much less you end up eating.

Glen's Bottom Line: Watch what they eat!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health!

Any Questions?Ask Glen!











Thursday, December 18, 2008

Who Says It's Not Easy Eating Green




Ask Glen!





Q. Glen, I Love Meat! I eat it all the time.. What esle should I do?

A. Go green. Load up sandwiches and salads with plenty of garden variety vegetables. Add fresh spinach leaves to compliment your ham and cheese sandwich or top your salad with broccoli, celery and other popular greens. Green fruits and vegetables lower your risk of cancer, prevent degenerative eye diseases and strengthen bones and teeth. Avocados, artichokes, celery, cabbage and watercress are all low-calorie, health-enhancing staples that bring plenty of flavor to the table.

Glen's Bottom Line! Be Incredible!Mean Green!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health!

Any Questions? Ask Glen!

Wednesday, December 17, 2008

Chew, Chew Training



Ask Glen!






Q. Glen. I dont eat that much But I find it hard to swallow some time! Any suggestions?

A.Chewing your food is the first step in the all-important digestion process. In order to digest food properly, your food must be broken down into a liquid form before it's swallowed. When you don't get the job done, large food particles that haven't been digested make an appearance in the stool. One expert actually encouraged that individuals chew 100 times before swallowing. While you don't need to go to that great length, it is important to chew your food in the name of better digestion.

Glen's Bottom Line: Chew your food...Good!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen!

Tuesday, December 16, 2008

Holiday Drinks Will Make You Fat





Ask Glen!





Q. Glen, With the Holidays approaching I am watching what I eat! But can I have a few drinks?

A. When most people think of holiday weight gain, they concentrate more on what they're eating than what they're drinking. However, sipping on high-calorie, high-fat beverages can be just as damaging to your diet. If you don't want to bulge, then watch how you indulge. Check out these diet-derailing drinks. Just six ounces of eggnog has 257 calories and 14 grams of fat. A hot toddy will set you back 200 calories for just two ounces. A martini such as a Cosmopolitan can add up to 800 calories for just one drink. A margarita can cost you about 400 calories.


Glen's Bottom Line: If you don't want to bulge, then watch how you indulge!


Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen!

Wednesday, December 10, 2008

Eat Your Favorite Foods, Lose Weight




Ask Glen!




Q. Glen , I dont want to give up my favorite foods to lose weight! What do I do?


A.You're dieting, not dead. The quickest way to get deterred from your weight loss efforts is to imagine a life without your favorite foods. Eliminating the foods you love is a recipe for disaster. The trick is to enjoy smaller amounts of the foods you can't live without. If you can't do without that double chocolate brownie, treat yourself once a week. The most important rule of thumb is to enjoy these indulgences in moderation.

Glen's Bottom Line: Eat in Moderation!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen!

Thursday, December 4, 2008

Shop Til You Drop The Pounds!





Ask Glen!




Q. Glen, When the weather is bad, How do I get my daily walk in?

A.Window shop. Don't spend...expend. Hit the mall in the name of better health. When inclement weather sidetracks your normal walk, take to the nearest mall and make great strides. Peek in the windows as you pass by your favorite stores...over and over. Walk through the mall and take in the sights. In addition to a change in scenery, the mall is also a safe place when you're taking a solo stroll

Glen's Bottom Line: No Excuses ! Walk......................


Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions? Ask Glen

Monday, December 1, 2008

Your ticket to weight loss



Ask Glen!





Q. Glen, Any Ideals on how I can accomplish my goals?

A. Write down your goals. You know what it is you want to do. Now you just need to see it in black and white. Take out a pen and a piece of paper and jot down your goals. It may be as simple as drinking more water or as complex as hiring a personal trainer. Regardless of how basic or how lofty your goals are, put them in writing so you have a reminder of what it is you're trying to accomplish.

Glen's Bottom Line: Want to accomplish something? Then put it down....on paper!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?Ask Glen!

Thursday, November 20, 2008

Are You A Grazer?




Ask Glen!



Q. Glen, Is it careless to taste or try small portions of foods?

A. Don't graze. A taste of that fettuccine or a nibble on that loaf of fresh hot bread or a sample of that cookie batter may not seem like a big deal. But enough small bites can add up to a lot of calories. Stave off that hand-to-mouth reaction by constantly reminding yourself that there's no reason you need to have a bite here and a bite there. If you worked in a kitchen, would you constantly graze on your customers' meals? Put things into perspective so you'll be less likely to falter.

Glen's Bottom Line: No taste testing!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen!

Wednesday, November 19, 2008

The Ideal Time To Shop





Ask Glen!



Q. Glen, When should I go food shopping?

A. Shop on a full stomach. When you're hungry, anything and everything looks good to eat. From cookies to subs to frozen pizza, it's simple to throw caution to the wind and indulge in guilty pleasures without thinking about the repercussions. Before you hit the grocery store, enjoy a healthy meal or snack. You'll be less likely to splurge on those unhealthy offerings that are so tempting when you're in a hunger crisis.

Glen's Bottom Line: Eat before you cheat!!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !!

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?

Ask Glen

Tuesday, November 18, 2008

Smart Grocery Shopping Steps




Ask Glen!





Q. Glen, I always but things at the supermaket I did not plan to! Any tips?

A. Create a shopping list. This is your blueprint for getting through the grocery store without the extra garbage. Those Pepperidge Farm Milano cookies aren't on your list -- so they shouldn't be in your cart. Shop off your list and leave all the other incidentals out. Plan out your meals for the week and purchase only what you need. When you're armed with specifics, you'll be less likely to buy unhealthy foods on impulse. Before you even enter the store, make a pact with yourself that you'll only buy the foods you intended.

Glen's Bottom Line: Play Santa! Make a list check it twice!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?
Ask Glen!

Monday, November 17, 2008

Missing Meals Makes You Fast




Ask Glen!





Q. Glen, Do missing meal make you gain weight?


A. Yes! Don't skip meals. Going without may seem like a good way to cut calories. However, you're doing more harm than good. By eliminating meals, you're actually sending the body into starvation mode. This can play tricks on your metabolism, going so far as to slow it down. There are also the effects skipping meals has on causing blood sugar levels to rise and fall. When you do finally eat, you're more likely to overindulge as a result of prolonging eating.


Glen's Bottom Line: Eat!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any Questions?

Ask Glen!

Friday, November 14, 2008

EZ Ways To Refuse Food!




Ask Glen!






Q. Glen, I trying to control my eating habits, But my family and friends all cook and offer me food all the time! Any suggestions?


A. Learn to just say no. Regardless of their motives, people love to push food onto others. Overcoming this obstacle can be difficult. When Aunt Ida or Cousin Betty plead with you to try their creamy, dreamy potato casserole, you don't have the heart to refuse their offerings, especially at the risk of offending them. There are a couple of ways to approach the situation. You can gently turn your loved one down by explaining you just had a big meal and couldn't eat another bite. Or you can sample a small bite and discreetly push the plate aside when somebody else comes along. The most important rule of thumb is to be tactful so that you can walk away from the situation with your dignity and your waistline still intact.


Glen's Bottom Line: Just say NO!!!!


Any personal health questions or problems mental or physical or before starting any diet or exercise program.


Please consult your physician !!


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any Questions?
Ask Glen

Friday, November 7, 2008

Avoid Restaurant Portion Distortion




Ask Glen!





Q. Glen, to lose weight do I have to stop eating at restaurants?


A. Eating healthy does not mean you have to ban all restaurants. The trick to staying on track with your diet is to know how to order. One of the biggest problems with eating out is the portions served at restaurants. They tend to be double or sometimes triple what you really need. Enjoy a great meal without adding a whole bunch of extra calories to your menu by ordering from the appetizer menu. Another great way to ensure you don't overeat is to order a side salad or soup before your entrée.


Glen's Bottom Line: Get a doggie bag first!



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



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions ?


Ask Glen

Wednesday, November 5, 2008

Take The Deprivation Out Of Dieting





Ask Glen!



Q. Glen, Do I have to stop eating everything I like?


A. Just because you're trying to lose weight does not mean you have to say goodbye to the foods you love. In fact, depriving yourself of your favorite foods is the number-one culprit behind failed diets. There's no such thing as a "bad food" -- as long as it's eaten in moderation. If you simply can't have a small portion of the junk food you're craving without bingeing, then another great option is to transform your favorite food into one that will fit into your new healthy menu by playing around with the ingredients.



Glen's Bottom Line: Moderation! Look it up!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions ?


Ask Glen

Tuesday, November 4, 2008

The benefits of cooking veggies in the microwave





Ask Glen!




Q. Glen, Should I use the microwave to cook my veggies?


A. The microwave oven is standard issue in today’s kitchen, from the home, to the workplace, to the dorm room. Their speed and convenience feel like nearly a necessity for today’s busy lifestyles. But does this method of cooking and heating meals and snacks compromise the nutritional value of foods we eat?


Microwave ovens use waves of oscillating electromagnetic energy to heat food. These waves are similar to radio waves but move back and forth at a much faster rate. They are also remarkably selective, primarily affecting polar molecules—molecules with a negatively charged end and a positively charged end. Water is a polar molecule, so a microwave oven cooks by energizing (heating) water molecules, and the water energizes its molecular neighbors. The reason glass, ceramics, and many types of plastic don’t get hot in a microwave oven is because they’re made up of nonpolar molecules. In addition to being more selective, microwave-oven energy is also more penetrating than heat that emanates from an oven or stovetop. It immediately reaches molecules about an inch or so below the surface. In contrast, regular cooking heat goes through food rather slowly, moving from the outside in.


Some nutrients break down when they’re exposed to heat, whether that heat comes from a microwave or a regular oven. Vitamin C is perhaps the clearest example. So, cooking with a microwave probably does a better job of preserving the nutrient content of foods because the cooking times are shorter.


Glen's Bottom Line: Cooking vegetables in water causes some of the nutrients to leach out into that same water. For example, boiled broccoli loses glucosinolate, the compound that may be responsible for its cancer-fighting properties. However, you can incorporate the nutrient-rich water from boiled vegetables into sauces or soups. Steaming vegetables may help retain more nutrients. Steamed broccoli holds on to more glucosinolate than boiled or fried broccoli.
No matter how you slice it, vegetables are good for you pretty much any way you prepare them, and most of us don’t eat enough of them. And the microwave oven? A marvel of engineering, a miracle of convenience — and sometimes nutritionally advantageous to boot.

Glen's Bottom Line: Nuke it!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions ?

Ask Glen!



Monday, November 3, 2008

Beware The Fat-Free Trap





Ask Glen!






Q. Glen, Is fat free good for you?


A. While many times, low-fat or fat-free make good alternatives to the full-fat versions, sometimes these products contain as many or even more calories than the original product. Before you dive into a whole box of fat-free chocolate chip cookies, make sure you read the entire label on the box. Manufactures often replace the fat in the original version with large amounts of sugar. The same rules apply to low-carb and zero-calorie foods. Remember if it sounds too good to be true, read the label!



Glen's Bottom Line: Read the labels...Did you hear me?


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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health


Any questions ?

Ask Glen

Friday, October 31, 2008

The secret to the buddy system






Ask Glen!



Q. Glen, I hate working out by myself, Any suggestions?

A. Choose a workout buddy. It's far too easy to blow off your daily exercise regimen. Having a partner who you're committed to will give you accountability and you'll be less likely to come up with an excuse as to why you can't exercise. When you're in need of someone to boost your motivation, a workout buddy is the ideal candidate. Find a like-minded dieter to help you stay the course. You won't feel so alone in your endeavors

Glen's Bottom Line: Get a workout partner!

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


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions ?

Ask Glen

Thursday, October 30, 2008

The Write Way to Lose Weight.


Ask Glen!
Q. Glen, Whats the right way to lose weight?
A. Keep a food journal. There's no better way to keep track of what you're eating than by logging it. Record every morsel that goes into your mouth. This will help you keep a tally on your caloric intake. In the event you hit a weight-loss plateau, you can look back and see what foods could be preventing you from losing. All you need is a spiral notebook and a pen to keep tabs on your eating behaviors.
Glen's Bottom Line: Write it down!
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."
Yours in good health

Any questions ?
Ask Glen

Wednesday, October 29, 2008

Tricks For Treat




Ask Glen!





Q. Glen, Can I treat myself to some of my favorite food sometime?


A. Allow yourself a weekly treat. Eliminating your favorite foods is a recipe for disaster. Instead of completely cutting out the brownie you love or the cookie you can't live without, practice moderation. Once a week, allow yourself to indulge. By depriving yourself, you're only setting yourself up for disaster. In time, you'll cave into those cravings and more than likely overindulge.


Glen's Bottom Line: Make smart choices!

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

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions ?
Ask Glen!

Tuesday, October 28, 2008

Beware of the Silent Killer



Ask Glen!

Q. Glen Is salt really bad for you?

A. Yes, Eliminate sodium. It's a proven fact that sodium contributes to high blood pressure, heart disease, fluid retention and other health ailments. Most of the sodium in our diets comes from table salt. The American Heart Association recommends that healthy adults limit their sodium intake to 2,300 milligrams a day. A quarter teaspoon of sodium contains 600 milligrams of sodium.

Glen's Bottom Line: To avoid getting too much sodium, read labels.


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

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions ?

Ask Glen!

Wednesday, October 22, 2008

Eat More, Lose More


Ask Glen!
Q. Glen, What can I eat more of without gaining more weight?

A. Fill up on soups and other high energy-density foods. Research shows that foods with high water content fill you up faster and for a longer period of times. Fruits, vegetables and broth-based soups all fit the bill. By starting a meal off with a bowl of soup or a healthy salad, dieters reduce their overall calorie consumption for each meal. In addition, it's possible to eat larger volumes of these foods for a smaller amount of calories.
Glen's Bottom Line: Eat Water!
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health
Any questions ?
Ask Glen!

Tuesday, October 21, 2008

Work out like a cover model




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Q. Glen, How can I get a body like a magazine cover model?




A.Before Gerard Butler, Jamie Foxx, and Jason Statham, there was Owen McKibbin—the most popular cover model in the history of Men's Health. He inspired thousands of guys to strive for a six-pack by following these fitness rules. Listen up.




Rule 1: Cardio and strength training are equally important. You can get washboard abs without doing a single situp, but you can't get a rippling stomach without consistent cardio work. Choose any machine—or mix up several—and do some interval work to start burning fat.




Rule 2: Sprint. It's the quintessential cover model exercise—perfect your form, raise your resting metabolism, and start getting lean with all-out, hard-as-you-can-go, straight-ahead effort.




Rule 3: Hidden muscles need as much work as the big ones. When guys get hurt, they don't hurt the big stuff—they injure a rotator cuff, or their lower back, or the tendons around their knees. Work those, too, and you'll stay in the gym—and progress towards your goals.




Rule 4: It's about looking good, but it also isn't. Strength training strengthens your bones, pumps up your natural testosterone release, and sharpens your mind—meaning a sweat session can get you a raise and put hair on your new, bigger chest.

Reference: Men's Health

Glen's Bottom Line: Cardio, Weight Training and Intensity


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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health
Any questions ?


Ask Glen!




Monday, October 20, 2008

A Weight-Loss Investment You Can Afford






Ask Glen!




Q. Glen, I am a women I need to lose weight and speed up my metabolism! Any suggestions?


A. Buy a set of light weights. There's no denying the benefits of strength training. If you're worried about bulking up by lifting weights, think again. Weight training with 3, 5 and 8 pound weights actually raises your metabolism, improves strength and endurance and helps boost weight loss. An effective routine also strengthens bones and prevents diseases such as osteoporosis



Glen's Bottom Line: strength train with weights!


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



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions ?
Ask Glen!


Friday, October 17, 2008

A simple way to eliminate calories






Ask Glen!




Q. Glen, I eat out alot any tips on how to order?



A. Cut your meal in half. When dining out, have your server bring out half of your entrée. The other half should go right into a to-go container. This will prevent you from over-doing it at dinner or lunch. Most restaurant servings are far beyond what a typical portion should be. Polishing off that plate of pasta is like eating for two. The leftovers lend an element of convenience with one less meal to plan for the following day.



Glen's Bottom Line: Can I have a to go bag!



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



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions ?


Ask Glen!



Thursday, October 16, 2008

Crunch, munch and lose





Ask Glen!






Q. Glen, Any thing to snack on with out gaining weight?



A. Eat cruciferous foods. Crunch and munch. Filling up on foods such as broccoli, carrots, apples and other foods that require plenty of chewing is a slick way to boost health and weight loss. These fruits and vegetables are low in fat, high in fiber and leave you feeling fuller for a longer period of time. In addition, they require more effort to eat and they fill you up faster. Plus, you're not consuming an excessive amount of calories.



Glen's Bottom Line: Eat a carrot! Whats up Doc!



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


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions ?

Ask Glen!

Wednesday, October 15, 2008

The connection between toothpaste and weight loss






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Q. Glen, I snack alot! any suggestions that work?



A. Brush your teeth. When you feel like snacking, try brushing your teeth. For many people, having fresh minty breath staves off the need to snack. Keep a toothbrush and a travel size tube of toothpaste in your purse or desk drawer. Many times the desire to nibble doesn't come from hunger but from boredom or stress. Instead of paying a visit to the vending machine for chips or candy, hit the bathroom and give your mouth a quick cleansing.



Glen's Bottom Line: Smile with your teeth instead of eating with your mouth!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions ?


Ask Glen!



Monday, October 13, 2008

Small steps to slimville!





Ask Glen!





Q. Glen, I have high expectations on losing weight and getting in shape! Am I chasing rainbows?


A. Set small goals. Rome wasn't built in a day and there's no way you're going to conquer your weight issues overnight. Have patience. Instead of concentrating on the bottom line, think in five or ten pound increments. You'll be less likely to get discouraged when you're in it for the long haul. As you get closer to achieving your goal, reward yourself and keep track of the milestones you've already hit.


Glen's Bottom Line: KEEP MOVING...FORWARD!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions ?

Ask Glen!

Wednesday, October 8, 2008

Diet food swimming in goodness




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Q. Glen, Should I eat a lot of Fish?


A. Make fish a staple in your diet. The American Heart Association recommends eating fish (fatty fish to be specific) twice a week. In addition to being low in saturated fat and high in protein, fatty fishes such as albacore tune, mackerel, salmon, trout and herring are rich in omega-3 fatty acids. These omega-3 fatty acids decrease the risk of arryhythmias, decrease triglyceride levels, decrease growth rate of atherosclerotic plaque and lower blood pressure.


Glen's Bottom Line: Got any unhealthy Fat? Go fish!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions ?
Ask Glen!

Tuesday, October 7, 2008

Drive-thru directions: stay on the diet track





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Q.Glen, I eat at fast food places alot, Any suggestions on eating healthy?


A. Healthy fast food choices. Before you order a burger, fries and soda, explore the healthier options available. Dining at a fast food restaurant doesn't have to derail your diet efforts. There are plenty of choices that can fit your healthy meal plan. Enjoy a plain grilled chicken sandwich, broiled fish, a plain baked potato, fresh vegetables or a side salad. Substitute a soda for water or unsweetened iced tea. Bypass anything fried, breaded or prepared with cream-based sauces.



Glen's Bottom Line: Make the healthy choice!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health


Any questions ?

Ask Glen!




Diet food swimming in goodness

Friday, October 3, 2008

How Computers Keep You Fat!





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Q. Glen, I sit in front of a PC all day, I get very tired and stiff any suggestions?


A. One of the best ways to increase your performance at work and in the gym is to take a break from the computer. Sometimes we get so caught up with work that it's hard to remember to get up and stretch or go for a walk, but doing so will help minimize stress, improve your concentration and encourage you to burn a few calories in the process. Performing the same actions again and again without rest can lead to Repetitive Stress Injuries (RSI) such as carpal tunnel syndrome, cubital tunnel syndrome, tendinitis, tenosynovitis and thoracic outlet syndrome. Make it a point to get up and walk away from the computer every half hour, and your body, mind and eyes will thank you.


Glen's Bottom Line: Get up and Get moving!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health


Any questions ?
Ask Glen!

Thursday, October 2, 2008

Kick Out The Jams





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Q.Glen, I need to find an exercise that keeps my heart going and reduces stress! Any suggestions?



A. A great way to let out aggression, reduce stress and get super fit is by kicking, ducking, elbowing and jabbing it out with some kickboxing. This fun workout typically involves repetitive punches, alternating hand strikes, kicks and a combination of all three. After a stressful day at work, a fun session of kickboxing will do wonders to brighten your mood. Learning valuable self-defense skills at the same time is an added benefit.


Glen's Bottom Line:

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


My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!

Tuesday, September 30, 2008

The Healing Touch





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Q. Glen, How can I recover from an extreme strenuous workout?


A. One of the best ways to recover from a strenuous workout is to treat your body to a massage. There's nothing wrong with getting pampered. In fact, massage therapy is one of the healthiest allies for your body. A few of the many ways in which massages help to rejuvenate your body include stretching weak and tight muscles, increasing joint flexibility, relaxing tired overused muscles, and alleviating stress. A healthy body deserves a healthy pampering treatment now and again. Treat your body right and get a massage from time to time


Glen's Bottom Line: Get Rubbed!


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


My mission is to provide you with "Trusted Advice for a Healthier Life."


Any questions?


Ask Glen!

Friday, September 26, 2008

A Swimming Work Out






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Q. Glen, I need a good total body workout and a good cardiovascular workout that's all in one! Any suggestion's?


A. Swimming is a fantastic workout. There's a good reason professional swimmers are known for their amazingly fit physiques. It tones your entire body while providing an excellent cardiovascular workout, and it strengthens your heart and improves delivery of oxygen to muscles. It is also recognized as a terrific low-impact exercise for those who don't like the effects of jogging on their knees


Glen's Bottom Line: Get Wet!



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



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions



Ask Glen!




Thursday, September 25, 2008

Work Out Ruts






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Q. Glen, How can I prevent getting into a work out rut?


A. One of the most common pitfalls many make at the gym is getting stuck in a routine. It's a good idea to switch up your workout every few weeks. Some great ways to change things up might include trying new machines, experimenting with new equipment such as fitness bands or fit balls or even switching up your position slightly during a certain exercise. Changes help break plateaus and add variety to your workouts


Glen's Bottom Line: Change up your routines!



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



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions?



Ask Glen!

Thursday, September 18, 2008

Eat, Exercise, Relax, and Sleep Your Way to Better Sex






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Q. Glen, Does Exercise and Sleep play an important role in your Sex Life?


A. Better sex doesn't just involve technique. Keeping a fit mind and body can increase your enjoyment of bedroom antics.


Thought about leading a healthier lifestyle but haven't gotten around to doing it? Here's a possible incentive: Experts say people who are mentally and physically fit are more likely to have good sex lives.

"If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life," says Karen Zager, PhD, a psychologist in private practice in New York City.

"When one is not feeling well, and is exhausted, it can certainly have a negative impact on the quality of one's sex life," says Saralyn Mark, MD, a senior medical adviser at the Office on Women's Health.

This may all seem intuitive, yet many people find the road to a fitter mind and body to be bumpy, especially if it involves losing weight, starting an exercise program, reducing stress, or getting enough sleep.

One big reward, though, is to look and feel better -- arguably a plus for good romantic and sensual activities.

Eat Right

While there is no proven connection between a balanced diet and bedroom performance, a poor diet can cause health problems that can possibly interfere with sex.

Studies show animals that get too few calories tend to have weakened immune systems, says John Allred, PhD, professor emeritus of nutrition at Ohio State University. He says illness can be a big hurdle for pleasurable intercourse.

"If you have heart disease, then you might be taking medication that would inhibit sexual activity, or you might be afraid to have a heart attack," says Allred. "If you have the flu, a high fever, or just don't feel good ... any of these things would be a turn-off."

Mark Kantor, PhD, associate professor of nutrition and food science at the University of Maryland, agrees, saying, "You will feel sexy if you look and feel good."

A way to do that is to eat an overall balanced diet and to exercise each day. The two go hand-in-hand, says Kantor, as demonstrated by today's obesity problem, in which people eat too much food and aren't active enough.

Move That Body

Being physically active can be a natural Viagra boost, according to the American Council on Exercise (ACE), which recommends 20 to 30 minutes of moderate exertion a day.

"Men and women who exercise regularly are going to have increased levels of desire," says Cedric Bryant, PhD, ACE's chief exercise physiologist. "They're going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction."

If that isn't motivation enough to work out, consider this: Researchers have found that there is a correlation between waist size and a man's odds of having erectile dysfunction (ED). The larger the man's waist size, the greater his chance of having ED (because of a higher risk of underlying cardiovascular disease).

Need more positive reinforcement? Studies show that regular, moderate exercise can have a positive benefit on major sexual problems, such as ED in men and low libido in both men and women.

It only makes sense, say experts, since ED is often caused by poor blood flow to the penis, and exercise can improve the body's ability to pump and circulate blood throughout the body.

The same can be true for the ladies. In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina compared with when they were inactive.

And there's more good news. Mark says exercise can promote the body's release of hormones important for sexual arousal, increase aerobic capacity and muscle strength, and boost self-body image -- all definite benefits for between-the-sheets play.

Sweet Dreams

For many of us, a good roll in the sack requires energy and the right mood -- elements that can be compromised when we are sleepy or tired.

While there is no direct relationship between slumber and better sex, a National Sleep Foundation (NSF) poll, conducted in 2002, shows people's moods can be affected by the amount of shut-eye they get.

People who sleep less than six hours are more likely to report they are tired, stressed, sad, and angry than those who sleep more than eight hours. On the other hand, those with few sleep problems tend to report they are "full of energy," "relaxed," and "happy."

In his practice, Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta, says chronic sleep-loss patients report not only being too physically tired for sex, but also having decreased libido.

Unfortunately, lower sex drive, tiredness, and grouchiness are the least of worries with sleep deprivation. Research shows people who don't catch enough winks tend to:

  • Get into more accidents. Inadequate sleep affects perception and motor skills.
  • Find it harder to lose weight. Not enough shut-eye can affect the body's ability to metabolize carbohydrates.
  • Have an increased chance of a hormonal or metabolic disorder, which can indirectly put you at risk for medical problems such as type II diabetes and heart disease.

All of these consequences could undoubtedly put a damper on a person's sex life.

Rosenberg recommends trying to increase your total sleep time, even if it's just adding a half-hour or more per week. "Try it, and see how it affects your sex life," he says.

Relax

The brain may be the most important sex organ of all. It is perhaps in the mind where beliefs take hold and flourish about the effects of certain foods on sexual prowess, even as scientists deny any direct connection between diet and erotic fitness.

It is in the mind that people feel self-confident when they like the effects of exercise on their bodies. It is also where they feel happy and energized once they've gotten enough sleep.

Yet the inner workings of the brain can also keep a person from focusing on the delights of bedroom actions.

"In order to have a really healthy and pleasurable sex life, you have to be able to dismiss work; you have to be able to unwind and experience pleasure," says Zager. She says this means being able to temporarily forget about what your boss said, what was in the memo, what bills need to be paid, and what the children need.

Sex requires relaxation and time, adds Zager, noting that some couples may be too stressed and busy to enjoy or even have intercourse. She suggests setting priorities.

"Just how important is sex to you and your partner?" asks Zager. If it is vital to your relationship, she advises finding a way to work it into your schedule and working on making yourself less stressed or tired.

Some recommendations include eliminating some activities from your busy life, delegating jobs to someone else (by giving it to a partner, or hiring someone to do it), and doing an across-the-board cut in time spent on each activity.

To unwind, Zager suggests taking 5 to 30 minutes either to walk, meditate, take a hot bath, do yoga, or sit by yourself. This time can help charge personal batteries and can help make transitions between your work, family, and sex life.

To Your Bedroom Health

Living healthy may, indeed, have its benefits. If you eat a balanced diet, exercise regularly, sleep enough, and take time to relax, there's a good chance your life between the sheets will improve.

Of course, there is no guarantee. But, as Zager says, it all forms a really good foundation.

"If you've got a good foundation of stress management, and setting your priorities, and taking good care of yourself, then on top of that, you can build relationships with other people and an enjoyable sex life," she says.

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


Yours in Good Health!

Any Questions?

Ask Glen


Wednesday, September 17, 2008

Concentrate On Your Core






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Q. Glen, What are your Core Muscles and how do I exercise them?


A. Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.


Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.


Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.

The Core Benefits
The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.

Leg Press
Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.

Abdominal Crunch
Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

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


Yours in Good Health!

Any questions?

Ask Glen!

Tuesday, September 16, 2008

Get More From Your Workout







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Q. Glen, I am 51 years old, ( a women ) and I have been going to the gym every day to lose the belly fat I acquired in menopause. The rest of my body is good, except the midsection. I do 60 minutes on the treadmill every morning. I have seen some improvement, but I'm wondering if that's enough.


A. Sixty minutes on the treadmill every morning is excellent aerobic activity — if you end up sweating and your pulse rate goes up, which I am sure happens for you. To get even more out of your workout, you can also try interval training — run for one minute then walk for five minutes on the treadmill. As time goes on you can increase your running time by a minute while scaling back the walking interval.

If you feel that you could supplement this kind of activity with something else, I would recommend strength training exercise. This type of activity would build up muscle mass that you may have lost during and after menopause. Older persons tend to lose muscle mass after a certain age, but studies have shown that it is possible to gain it back through weight lifting. Strength training can also give you a metabolic lift. A personal trainer or physical therapist can help you with these types of strength-training activities.


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

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Monday, September 15, 2008

Reducing Cholesterol Naturally









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Q Glen, How Can I Lower my Cholestrol with out Drugs?



A. We've all heard that high cholesterol can kill us. Most physicians react by reaching for their prescription pads. Drugs to lower cholesterol, especially the statin drugs like Mevacor and Lipitor, are among the most commonly prescribed drugs on the market. Unfortunately, like all drugs, they come with side affects. We'd be much better off if we took control of our cholesterol without resorting to drugs.



Fortunately, there are ways to do just that.



The first step is a healthy lifestyle. You already know it, but exercise is part of that.
Exercise has so many benefits -- maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. -- that if it were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don't be like them. Exercise is the best way to raise your HDL (the "good" cholesterol).



Diet is next.



Reduce the saturated fat in your diet and absolutely avoid trans-fats. Nutritionists have vilified beef and other red meats because of their saturated fat content. That's a valid point for most beef, but grass-fed beef and bison are a different matter.



That's because in nature, cattle eat grass. Feed them grain, and their meat changes drastically. The total fat increases. Even worse, the ration of omega-6 to omega-3 (the healthy fat associated nowadays with fish) changes from 4:1 to 20:1! And that's not good.
If you're a meat eater, switch to grass fed beef and bison.



Be sure your diet is high in fiber. Five to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Benefiber® is one brand).



As a bonus, soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.


After reducing the bad fats, the next step is to increase the good fats. Almonds and walnuts are a good way to do this -- they both lower cholesterol. Nuts are very calorie dense, but ideally, the saturated fat calories you eliminate from your diet will more than make up for adding them to your diet.


Other good fats include omega-3 fatty acids. These are the fats found in fish, as well as in flax seeds. Adding them to your diet helps lower triglycerides. I recommend using both. Eat fish such as salmon once a week and take a fish oil supplement daily (2-4 grams a day -- more if your doctor recommends it).



Also, grind up 2 tablespoons of flax seed every day and have it on cereal, mixed in yogurt, or any other way you enjoy it. Grind it fresh and don't heat it -- the oil spoils easily. I recommend the whole flax seed rather than just the oil because of the benefits of the fiber and other nutrients in the whole seed.



Garlic or garlic supplements are another cholesterol-lowering addition you can make to your diet. If using fresh garlic, let it sit for 5 minutes or so after chopping, before you cook with it. Heat destroys enzymes activated by chopping that form beneficial compounds in the garlic. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.



The plant sterols, beta-sitosterol and beta-sitostanol both lower cholesterol by blocking the absorption of ingested cholesterol. They are available as supplements, and also are included in spreads like Take Control or Benecol.4



Taken together, these recommendations will not only lower your cholesterol, they'll contribute to your overall heath and vitality. No statin drug can make that claim.



Finally, if you are taking a statin drug, I believe it's absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.



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



My mission is to provide you with "Trusted Advice for a Healthier Life.


Yours in good health



Any questions?



Ask Glen!


Friday, September 12, 2008

Clean House Can = A Fit Body






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Q.Glen, Does House hold chores count as exercise?




A. Dust off those unwanted pounds by cleaning your house. Vacuuming, dusting, sweeping, brooming and mopping are all great exercises. If you've never thought of cleaning as a workout, then think again. Next time your house is in need of some tidying up, take a moment to become aware of all the lifting, squatting and stretching it takes to get it sparkling. Make it a point to keep your house spotless by cleaning away your pounds




Glen's Bottom Line: Get moving!

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


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions?

Ask Glen!

Wednesday, September 10, 2008

Grow A Great Body!







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Q. Glen, Does yard work count as Exercise?


A.Yes! Stop searching for a great workout and step into your own backyard. A day of heavy yard work will not only leave your neighbors jealous of your beautiful lawn, but also of your fit body. Mowing the lawn, raking leaves, gardening, shoveling dirt and picking weeds result in big-time calories burned. Another great bonus of using yard work for exercise is that you simply get to enjoy the fresh air and being outdoors.


Glen's Bottom Line: Get Out doors and Do Some Yard Work & Exercise!



Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!

Tuesday, September 9, 2008

Muscle growth without steroids! How to raise your testosterone naturally




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Q. Glen, I want to grow my muscles and raise my testosterone without Steroids or test boosters?

A. You can get huge muscle growth without steroids! Here are some top tips on how to raise your testosterone the natural way.


Testosterone- The principal male sex hormone that is produced by the Leydig cells of the testes in response to utilizing hormone (LH) secreted by the pituitary gland. It is also produced by the adrenal cortex in both males and females. Its chief function is to stimulate the development of the male reproductive organs, including the prostate, and the secondary sex characters, such as facial & body hair. It encourages growth of bone and muscle, and helps maintain muscle strength.


There are THREE ways to increase your body’s natural production of Testosterone through Diet, Herbs and Exercise.


But first you need to know if your testosterone levels are actually even low at all. Normal testosterone production is about six milligrams per day. The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per decilitre (ng/dl). Those quantities silently start to wane around age 40. You lose about 1 percent a year - a harmless decline in the short term, but a cause of obesity, brittle bones, muscle loss and impotence by the time you reach your 60s -- if you live that long. Testosterone levels in the low range (a blood serum score below 350 ng/dl) could increase your chances of dying of a heart attack.


Here is the top 10 list of symptoms that your testosterone levels could be low:Depression, Fatigue, Low sex drive, Irritability, Loss of facial/body hair, Thinning and wrinkling of skin, Weight gain, Weakening of bones, Gradual decrease in the size of the testes and Weakening and decrease of muscle strength & size.


Eventually, imbalances of testosterone can set the stage for the development of even more serious diseases. Low levels can disrupt the body's blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies may also promote the early onset of osteoporosis and heart disease. Testosterone levels are at their highest normally during a man’s early twenties and naturally decline with age, gradually declining to about 20% of their maximum. While you are almost assured to have diminished testosterone at an advanced age, a number of other factors are now known to accelerate testosterone loss at early ages.

Stress, physical inactivity, excessive training, illness, smoking, alcohol and the use of both prescription and "recreational" drugs, can contribute to less than ideal levels of testosterone. All of these things are pervasive in our society and have contributed to the onset of the low testosterone syndrome.


Top Ways to boost your testosterone levels-Oysters- Oysters should top your list because they're packed with the mineral zinc. Zinc does many important things in the body, but one of them is to help create more mucle and thereby boost testosterone levels.

Eat Meat-Although science doesn't know why, evidence suggests that eating meat boosts testosterone levels. In one study, two groups of men pumped iron for 12 weeks; one group ate a vegetarian diet and the other a meat diet. Strength improved by the same amount in both groups, but only the meat eating group enjoyed marked fat loss and muscle gain. If you decide to eat meat to bulk up, avoid fatty red meat, pork and lamb which are loaded with saturated fat and instead choose fish, poultry or lean cuts of beef.

Eggs- The egg yolks especially contain some important building blocks for testosterone. For example, egg yolks contain cholesterol and testosterone is produced from cholesterol. Now, before you think you're going to clog up your arteries, don't be too concerned. Most people don't realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks are also jam packed with other crucial nutrients and vitamins.

Garlic- is one of the the best natural ways to raise testosterone levels because it contains a strong compound called allicin that can increase the levels of testosterone hormone. Allicin breaks down easily, so make sure you eat real garlic -- don't take supplements which often don't have any active allicin left.

Eat Nuts-It's not really understood why this happens but some scientists believe that the monounsaturated fats have a direct effect on the testes. Nuts, olive oil, canola oil and peanut butter are all good sources.

Broccoli and Cabbage- seriously, these can be great natural testosterone boosters because they contain Indole-3-carbinol. Now before you get scared from the sound of that, just know that Indole-3-carbinol can lessen estrogen in your body. Estrogen is a female hormone but men also produce it too -- and women also naturally produce testosterone too by the way. Too much estrogen can lead to more fat and reduce muscle -- and since muscle is so important for healthy levels of testosterone, having elevated estrogen is no good.

Eat Nuts-Studies found that men who ate diets rich in monounsaturated fat - the kind found in peanuts - had the highest levels of testosterone. There you have it. The best natural ways to raise testosterone levels if you want to focus on diet.


Avoid Alcohol- affects the endocrine system, causing your testes to stop producing the male hormone.Avoid Soy- isoflavones found in soy, such as genistein may be indiscriminately targeting valuable testosterone while doing the work of eliminating bad estrogen.


Lose One Pound a Week. What you DON'T want to do is starve yourself while exercising like a madman. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you're starving, so it shuts down testosterone production to wait out the famine. "There's no need to reproduce if you're starving," explains Thomas Incledon of Human Performance Specialists in Plantation, Florida. Ironically, this dive in circulating testosterone stops you from burning body fat efficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.



Skip Atkins. Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes. Your protein intake should be about 16 percent of your daily calories. So, if you're the average 170-pound man who eats 2,900 calories a day, you should eat about 140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.


Don’t Smoke- Smoking can also hasten the deterioration of Leydig cells, and cause testosterone levels to drastically decline even faster. The cadmium in smoke interferes with zinc metabolism and can accumulate in the testicles. Without enough zinc, testosterone levels are low. Marijuana also decreases testosterone and libido.Avoid Caffine-Research has shown that excessive consumption of caffeine causes a significant loss of several vitamins and minerals, including vitamins B and C, calcium, iron, and zinc.



Herbs- No herb out there can directly boost your testosterone, but some can indirectly help your body make more of this vital hormone. Arguably, the best one is called tribulus terrestris. Clinical studies have shown tribulus to boost strength and stamina. Athletes and bodybuilders use it, and it's available without prescription in supplement form. How does it help to increase testosterone? In simple terms, our bodies have something called luteninizing hormone, which we will refer to as LH. LH has a role in commanding the body to make more testosterone. LH gradually slows down and diminishes as we age. Tribulus terrestris can naturally boost levels of LH -- the increased LH then leads to healthier testosterone production once again. Workout-To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. Throwing around 5-pound dumbbells won't help you affect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone.



Sleep-Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That's why its no wonder your testosterone levels are higher in the morning after a good night's sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don't be surprised if you stop craving sex.



Another study suggests that male patients who suffer from obstructive sleep apnea produce lower levels of testosterone, resulting in decreased libido and sexual activity. Researchers found that nearly half of the subjects who suffered from severe sleep apnea also secreted abnormally low levels of testosterone throughout the night. Previous research had failed to establish a scientific link between decreased libido in men and OSA, because the studies only measured testosterone levels upon awakening.


Glen's Bottom Line:

In conclusion, if you follow the above tips you'll boost your testosterone levels naturally, increase muscle size, get stronger, feel better physically & mentally while slowing down the aging process.


Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!


















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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!

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