Monday, March 31, 2008

10 Low-Carb Solutions You'll Love

Ask Glen!

Q. Glen, I'm on a Low Carb Diet! I miss my Carbs, What can I do ?

A. When you're a low-carb devotee, it's the simple things (carbs) you miss the most. Bread and mashed potatoes become things of the past. This is a sad reality of your newly chosen lifestyle. But, if you're a smart low-carb eater, a substitution for those longings is just a list away.

Help is on the way. Take note of these low-carb substitutes!

1. Faux-tatoes Anyone? Who says you can't have your potato and eat, it too? You can when you switch mashed potatoes for mashed cauliflower! Simply steam up a whole head of cauliflower until it is tender. Now, add some cream cheese, butter and salt and pepper. Whir it up in the blender or food processor. This is so good, you're gonna wish you had made this sooner!

2. Going Crackers. So what if saltines are verboten? Genisoy brand crackers are delicious and work well for snacking up a storm. And, check this out lest you think I've lost my low-carb footing: there are only 12 grams of carbs in the 25 crackers they give you per serving! So, eat half and you're still in the low-carb ballpark. They're available in a variety of flavors and can be had at well-stocked grocery stores and health food stores.

3. Chips Ahoy! Chips are a snacker's divine right. Or, so we seem to think. But, if you're low carbing, they're a carbohydrate nightmare. Tortilla Factory has solved that problem with a great tasting low-carb tortilla. Try the garlic herb tortillas! Cut them into triangles, spray with some oil and crisp up in the oven (about 425 degrees F, for about 7 minutes). Best of all, there are only 3 net carbs per tortilla!

4. It Hasta be Pasta! A simple substitute for the oft-craved pasta is spaghetti squash. It truly does have a nice nutty flavor. Top it with a meaty spaghetti sauce and some grated Parmesan for an Italian feast. It may not be fettuccine, but it sure looks like angel hair!

5. Chocoholic's Relief. There are low-carb chocolates and then there is Asher's Peanut Butter Truffle bar. Available at GNC, this thing has only ONE net carb and will save you from a Reese's regret later.

6. Panned Cakes. Thought you were doomed to skipping a stack of 'cakes forever? The brand to get is Low Carb Success in the gold, shiny bag -- only 3 net carbs per pancake! Try the butter pecan flavor. You don't even need syrup! I got my mix at the health food store, but it is available online as well.

7. Give Me Some Sugar. Most low-carb eaters point to the many-splendored benefits of Splenda. But give me Agave any day of the week. How many sweeteners do you know that have already been researched to show no ill side effects, Low Glycemic, are non-controversial and actually are all natural? Agave does all that and tastes just like sugar to boot.

8. Soy the Sauce. If flour is taboo and cornstarch too, whatcha gonna do when you need to thicken up a gravy or sauce? Try using a little soy flour in its place. Soy flour is low in carbs and will do the job regular old flour will do. Say no to the white stuff and oh boy to soy!

9. Beg for the Roots. Turn that around to be rutabagas. Come on... who do you know that actually buys and eats rutabagas? You will when you see how wonderful these tubers do as a quick stand-in for traditional potatoes in stews and soups. No one will know the difference.

10. Cereal Killer. There are loads of low-carb cereals available now. While they might be a little on the expensive side, they're well worth the cost -- especially if you're missing a bowl of something crunchy or hot in the morning. A personal favorite is Flax-O-Meal, available in a variety of flavors and in both cold and hot varieties.

Going low carb needn't take you away from your favorite foods. Just perhaps change them around a bit. Now that you have a handy list of what to get instead, head to the store and get shopping -- your excuses are gone!

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, March 27, 2008

How to Lower High Cholesterol

Ask Glen!

Q. Glen, I just came from my Doctor, I have been Diagnosed with High Cholesterol. Any Tips on Lowering my Cholesterol?

A. A diagnosis of high cholesterol can be a very scary thing. After all, high cholesterol is linked to an increased risk of heart disease and heart attack. But there is something you can do today, right now, to help lower your cholesterol without medication: Improve your diet.

A diet that is low in total fat—especially saturated fat, trans fat, and cholesterol—is technically a low-cholesterol diet. Ideally, that means your daily fat intake should be less than 35 percent of your total calories. When choosing fat sources in your diet, it is best to choose fats that are polyunsaturated or monounsaturated. Moderate use of these help protect the heart by increasing the level of “good” HDL cholesterol in your blood.

Cholesterol: We get cholesterol from two sources: what the body produces and what we get from the foods we eat. Cholesterol only comes from foods of animal origin, such as meat, poultry, seafood, and dairy products. Try to limit your dietary cholesterol intake to 300 milligrams per day.

Saturated fats: Fats that are solid at room temperature are typically saturated. Saturated fats raise your cholesterol more than anything else in your diet. Seven percent or less of your total calories should come from saturated fats. These fats are found in animal products and in some plant products. Animal sources of saturated fats include egg yolks, cheese, butter, cream, whole milk, ice cream, fatty meats, and poultry skin. Plant sources include coconut oil, palm kernel oil, palm oil, and cocoa butter.

Unsaturated fats: There are two major kinds of unsaturated fats: polyunsaturated and monounsaturated. Studies indicate that both of these fats help lower cholesterol when substituted for saturated and trans fats. Good sources of polyunsaturated fats are safflower, sunflower, corn, and soybean oil. The major vegetable oil sources of monounsaturated fats are olive, canola, and peanut oil. Use a moderate amount of unsaturated fats to keep your total fat intake low.

Trans fats: Fats such as margarines and shortenings are hydrogenated and are called trans fats. Hydrogenation is a process that changes liquid oils to a solid or semisolid form. Recent research has indicated that trans fats are similar to saturated fats and also raise your cholesterol, so use them sparingly. Look for trans-fat-free margarines and shortening. You can also use tub margarines that are semisolid and have less trans fat than stick margarine.

low-cholesterol food guide

Use this chart to help you eat a balanced, heart-healthy diet. The foods are divided into major food groups with the amount needed for most adults (18 and older). Keep in mind that your height, weight, and activity level will affect how many calories you need. The “Foods to Choose” category includes items that are lower in cholesterol. The “Foods to Avoid” column lists foods that are high in saturated fat, trans fat, and/or cholesterol.

Guide to Low-Cholesterol Foods

Food Group

Foods to Choose

Foods to Avoid

Milk (2–3 servings daily recommended for adults)

1 serving:
1 cup milk or yogurt
1.5 oz. cheese

Skim milk, nonfat buttermilk, nonfat yogurt, nonfat cheese.

2 percent milk, whole milk and its products, all kinds of cream

Meat and meat alternatives (adults need no more than 6 ounces of meat or its equivalent per day)

1 ounce meat:
1 oz. low-fat cheese
¼ cup cottage cheese,
tuna, or egg substitute
½ cup cooked dried beans
1 Tbsp. peanut butter
1 egg or 2 egg whites

3 ounces meat:
1/2 chicken breast medium hamburger or pork chop

*cooked meat is about the size of a deck of cards

Use fish and poultry (without skin) more often than red meat. Include fish at least two times per week.

Use lean beef, veal, pork, lamb, and wild game (trim all visible fat before cooking). Lean meats are at least 90 percent fat-free and have no more than 3 grams of fat per ounce.

Low-fat cheeses such as cottage cheese and part-skim mozzarella (should have no more than 5 grams of fat per ounce).

Limit egg yolks to 3 per week, including what is used in cooking. Use egg whites and a cholesterol-free egg substitute as desired.

Meatless or “low meat” main dishes. Use recipes with dried beans, peas, lentils, tofu, peanut butter, or low-fat cheese instead of meat a few times each week. Casseroles and mixed dishes often use less meat.

Duck, goose, skin from all poultry

Heavily marbled and fatty meats, spare ribs, mutton, frankfurters, sausage, and regular cold cuts

Organ meats (liver is so rich in iron and vitamins that a 3-oz. serving may be eaten once a month)

All high-fat natural and processed cheeses, such as cream cheese, cheddar, American, and Swiss

Egg yolks in excess of allowance

Casseroles prepared with high-fat sauces or cheeses

Fruits and vegetables
(eat at least 2 servings of fruits and 3 servings of vegetables daily)

1 serving fruit:
1 medium piece of fresh fruit
½ cup juice or canned fruit

1 serving vegetable:
½ cup cooked
1 cup raw

All fruits and vegetables


Any vegetable prepared with butter, bacon, sour cream, cheese, whole milk, egg yolks, shortening, or meat drippings

Breads, cereals, pasta, and starchy vegetables (eat at least 6 servings daily)

1 serving:
1 slice (1 oz.) bread
1 oz. dinner roll
4–6 crackers
3 cups popcorn
1 cup soup
½ cup cooked rice, cereal, pasta, and dried beans

Whole grain breads and rolls.

Low-fat crackers and snacks made with unsaturated fats.

Popcorn (dry-popped).

Low-fat soups (broth and vegetable-base soups).

Quick breads such as biscuits, muffins, and pancakes, homemade with fats, oils, and milk products. Use your weekly egg allowance or egg whites in recipes.

Any dry or cooked cereal.

Rice, dried beans, and lentils.

Most pasta and starchy vegetables (potatoes, peas, corn, winter squash, or yams).

Products made with egg yolks, , oils, or whole milk

High-fat crackers and snacks

Movie popcorn with butter

Cream soups and chunky-style soups containing large amounts of meat

Commercial biscuits, croissants, doughnuts, muffins, pastries, and other high-fat baked goods

Commercial mixes containing dried eggs, whole milk, or saturated fat.

Cereals with coconut or coconut oil

Commercial potato chips and french fries.

Egg noodles

Pasta or rice dishes with cream sauces or high-fat cheeses

Fats and oils
(depending on your need for weight control, use no more than 3–8 servings of unsaturated fats and oils per day; 1 serving of fat equals 5 grams of fat)

1 serving:
1 tsp. oil, margarine, mayonnaise
1 Tbsp. salad dressing
2 Tbsp. low-fat salad dressing

Canola, olive, safflower, sunflower, corn, soybean, peanut, and sesame oils.

Trans-fat-free margarines.

Salad dressing and mayonnaise made with oils.

All seeds and most nuts.

Olives and avocados.

Fruits, gelatin, sorbet, nonfat frozen yogurt, water-ice desserts.

Cakes, cookies, and other desserts made with unsaturated fats and oils, skim milk, and your egg allowance.

Cocoa powder, dark chocolate with high cocoa content.

Low-calorie condiments and spices.

Butter, cream, half-and-half, sour cream, shortening, bacon, meat drippings, ham hocks, lard, and salt pork

Foods containing coconut, coconut oil, palm oil, palm kernel oil, or cocoa butter

Cheese dressing

Brazil nuts

Ice cream and other desserts made with whole milk or cream

Commercial desserts

Commercial fried foods

Cocoa butter

Desserts and snacks
(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!

Monday, March 24, 2008

How to Conquer a Cold

Ask Glen!

Q. Glen, Is there any Remedy's For the Common Cold

A.There is no cure for the common cold, but you can get relief from your cold symptoms by:
  • Resting in bed
  • Drinking plenty of fluids
  • Gargling with warm salt water or using throat sprays or lozenges for a scratchy or sore throat
  • Using petroleum jelly for a raw nose
  • Taking aspirin or acetaminophen, Tylenol, for example, for headache or fever
A word of caution: Several studies have linked aspirin use to the development of Reye's syndrome in children recovering from flu or chickenpox. Reye's syndrome is a rare but serious illness that usually occurs in children between the ages of 3 and 12 years. It can affect all organs of the body but most often the brain and liver. While most children who survive an episode of Reye's syndrome do not suffer any lasting consequences, the illness can lead to permanent brain damage or death. The American Academy of Pediatrics recommends children and teenagers not be given aspirin or medicine containing aspirin when they have any viral illness such as the common cold.

Over-the-counter cold medicines
Nonprescription cold remedies, including decongestants and cough suppressants, may relieve some of your cold symptoms but will not prevent or even shorten the length of your cold. Moreover, because most of these medicines have some side effects, such as drowsiness, dizziness, insomnia, or upset stomach, you should take them with care.

Nonprescription antihistamines may give you some relief from symptoms such as runny nose and watery eyes which are commonly associated with colds.

Never take antibiotics to treat a cold because antibiotics do not kill viruses. You should use these prescription medicines only if you have a rare bacterial complication, such as sinusitis or ear infections. In addition, you should not use antibiotics "just in case" because they will not prevent bacterial infections.

Although inhaling steam may temporarily relieve symptoms of congestion, health experts have found that this approach is not an effective treatment.

Reference: Web MD

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, March 17, 2008

Coming Diabetes Epidemic Is a Disaster We Can Prevent

Ask Glen!

Q. Glen, I am getting older, a little over weight and not exercising ! Should I worry about Diabetes?

A. As millions of Americans reach the age of 65 and beyond, you needn't have a degree in medicine to understand the seriously dangerous ramifications of an increasingly unhealthy, older society. In the near future, the number of people who are 85 years old will double -- and eventually triple. Currently half of this "oldest old" population is dependent and utilizes a large fraction of health-care resources. Should this be true for the baby boomers, it will certainly cause a national crisis. To make matters worse, if we continue to become more and more overweight, the increased development of adult-onset diabetes will wreak havoc on the health-care system.

Recently, New York issued the results of its first-ever Health and Nutrition Examination Survey. It found that 12.5 percent of New Yorkers had diabetes. Of these, 3 percent, or 207,000 individuals, were unaware they had the disease.

A total of 23.5 percent of the population had "pre-diabetes," defined by an elevated fasting blood sugar. Without intervention, these subjects will almost certainly develop diabetes in the next few years. The incidence of diabetes is lowest among white New Yorkers (10.6 percent), higher in Hispanics (12.3 percent) and blacks (14.3 percent) and highest in Asian New Yorkers (16 percent). These results are much higher than those of a nationwide Health and Nutrition Examination Survey completed about four years ago that indicated a national incidence of clinically diagnosed diabetes of about 7 percent.

This suggests that New Yorkers have a higher incidence of diabetes than the rest of the nation; I believe the reverse to be true. New Yorkers tend to be more active, walk more and have a lower risk of obesity than residents of most other parts of America. I suspect that if the national study were done now, results in many parts of the nation would be worse than New York's.

We are facing a health crisis of enormous proportions, and we need to act now. The cause is clear -- a higher risk of obesity combined with a sedentary lifestyle leads to diabetes in individuals who are predisposed to developing the illness.

Fortunately, diabetes can be prevented by weight loss and exercise. The journal Diabetes Care recently published a study that examined the relationship between risk of diabetes and exercise and weight. More than 68,000 women participated in the nurse's health study. The risk of diabetes was 16-fold higher in sedentary, obese women. This risk was reduced to 10-fold higher if they exercised. Sedentary thin women had only a two-fold higher risk of developing the disease than thin women who exercise. This led the researchers to conclude that controlling obesity was more important than exercise in preventing diabetes.

Clearly, obesity affecting Americans of all ages is leading to a higher incidence of diabetes. Obesity leads to a condition called insulin resistance, which means a greater amount of insulin must be produced to bring the blood sugar into normal range. If the body is unable to produce sufficient insulin, the blood sugar rises excessively, and diabetes develops. This in turn leads to heart attacks and strokes, blindness, kidney disease, an array of neurological conditions, loss of sexual function and a high risk of foot ulcers that can eventually result in amputation.

While the study found that nutrition and obesity played a stronger role than fitness and exercise in developing diabetes, I still believe it is important for anyone at risk of developing the disease to embark on a rigorous exercise regimen. Muscle is the most metabolically active tissue in the body. Increasing muscle mass increases the ability of the body to clear glucose and reduce insulin resistance. This can be best achieved by exercising vigorously with weights, which will build muscle and reduce fat. If you have already been diagnosed with diabetes or pre-diabetes, your condition may be reversed by combining exercise with an appropriate diet. The best example is former Arkansas Gov. Mike Huckabee, who had very serious diabetes. Having lost 100 pounds, he is now running marathons, no longer has any evidence of diabetes and has guaranteed himself a longer and better life.

A comprehensive approach is the key to reducing your risk of diabetes. Live a healthy lifestyle -- eat right, exercise (with weights), be an educated consumer of health care -- and you can prevent this devastating disease.

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!