Monday, August 31, 2009

Make Sensible Substitutions




Ask Glen!




Q. Glen, How can I cut calories when eating over the Holidays?

A. A great way to cut calories is to make smart substitutions. There's nothing sensible about swapping French fries for a loaded baked potato stuffed with bacon, cheese, butter and sour cream. In order for substituting to save calories, you have to make wise choices. Opt for the grilled chicken sandwich with Dijon mustard on a whole wheat bun instead of a fried chicken sandwich with mayonnaise. Instead of the fettuccine alfredo, go for angel hair with marinara. Draw on your nutrition knowledge to make the healthiest choices.

Glen's Bottom Line... Make the smart choice! you already know what it is!

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

mailto:AskGlen@aim.com

Friday, August 28, 2009

7 Proven Stress Busters






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Q. Glen, Can Stress cause my blood sugar to elevate?

A. Yes, Stress causes numerous changes in the body. Remember the fight-or-flight response? When faced with a threat, either physical or mental, certain hormone levels in our body begin to climb. They enable us to tap into our energy stores of glucose and fat and either face the challenge head-on, or run like the wind.

If you have diabetes, stress can affect your blood sugar control. During a stressful period, some people neglect their diabetes; they don’t eat properly, exercise or even take their medications. They may engage in negative behaviors, such as drinking or overeating. Even an emotional challenge can cause blood sugar levels to jump:

(from The Secrets of Living and Loving with Diabetes, Surrey Books)

"Last year, I opened my own business. While telling my current bosses that I was leaving the firm to start my own company, I began to sweat and feel sick. They weren’t taking it well. I was like a son to them and they took my leaving very personally. I assumed that my feelings were a reaction to the hostile environment in the room, but I checked my blood sugar anyway. I couldn’t believe it -- I was at a whopping 537mg/dl! I have type 2 diabetes and an A1C* of 5.3 percent. My control is superb; I never go high. I searched for some water or something noncaloric to drink and gave myself some additional insulin. My blood sugar control returned to normal after a day or so."

*A1C is the measure of diabetes control for the past two to three months. The ADA goal is less than 7 percent.

Here are some ways to help you reduce the stress in your life:

  • Share your frustrations with a friend or counselor.
  • Schedule a massage.
  • Exercise.
  • Get adequate rest.
  • Go for a walk.
  • See a movie.
  • Listen to your favorite music


  • According to the experts at Cleveland Clinic, certain food choices can also help reduce stress:

  • Eat a wide variety of healthy foods.
  • Eat in moderation -- control the portions of the foods you eat.
  • Reach a healthy weight and maintain it.
  • Eat at least five to nine servings of fruits and vegetables per day.
  • Eat food that is high in dietary fiber such as whole grain cereals, legumes and vegetables.
  • Minimize your daily fat intake. Choose foods low in saturated fat and cholesterol.
  • Limit your consumption of sugar and salt.
  • Limit the amount of alcohol that you drink.
  • Make small changes in your diet over time.
  • Combine healthy eating habits with a regular exercise program.

  • There are ways to reduce some of the anxiety in your life. Try the suggestions listed above or come up with some of your own.

    And remember to take time to sniff the roses!


    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, August 27, 2009

    Gentle Reminders to help you along






    Ask Glen



    Q. Glen, There is so much to do so many things to remember,How do I stay on top of it all?


    A. Use 5 by 7 note cards with daily reminders. Once you devise a list of healthy habits, write them down and post them throughout the house. Whether it's on the bathroom mirror or on the refrigerator door, plastering your goals in different places will keep your goals fresh in your mind. These gentle reminders are a great way to help you stay on top of things.

    Glen's Bottom Line: Take note of 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!

    Wednesday, August 26, 2009

    Health & Exercise & Location & Education




    Ask Glen!






    Q. Glen, I read that you are moving back to Georgia, Is this true?


    A.It does not matter where you are, or what time it is. What does matter is that you continue to educate yourself ,eat healthy and exercise! Living a healthy life style does not have anything to do with location. As we age we must continue to exercise our brain, and our bodies for a more healthy for filling functional life this requires doing a little more for yourself every day! You will appreciate the difference and so will the people around you.

    Glen's Bottom Line: Read, Eat & Exercise everyday for a better you! I do!

    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, August 25, 2009

    Prevent Fitness Ruts






    Ask Glen!






    Q. Glen, I get so bored doing the same exercise routine day in and day out! What next?



    A. Change your exercise program on a regular basis. After awhile, the excitement of starting something new wears off and boredom kicks in. The best way to beat monotony is by keeping your workout new and fun. When you find yourself starting to make excuses for missing workouts then, chances are, it's time for a change. Make it a point to mix things up to stay motivated



    Glen's Bottom Line: Confuse your muscles!


    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!

    Fitness Builders
    Glen Edward Mitchell
    The WorkOut GEM

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

    Founder - Ask Glen! Fitness Builders, The WorkOut GEM Clean, Lean & Mean & G350, G180, G90

    678-294-5196

    mailto:glenedwardmitchell@yahoo.com

    Monday, August 24, 2009

    Muscle Growth ! Are you working hard enough?





    Ask Glen!





    Q Glen I am working out but my muscles are not growing! Why?


    A Because you are not training to failure!

    Training to failure aka passing your "break-over point"


    Lets put aside all the academic debate and text books and
    let me define "training to failure' as HARD WORK - gut busting
    all-out effort.


    Did you get that? ALL OUT EFFORT.


    I'm not talking, like a marathon race but like the 100 m
    dash.


    Marathon training (with weights) is when you fall over
    because of set after set which results in fatigue - not overload.


    Do I need to remind you that you must FORCE your muscles to
    grow?


    I don't need to remind you that growth does NOT come easy -
    it must literally be *forced*.


    Ending a set just because you've completed an arbitrary
    number of reps and sets has been completed has nothing to do with
    stimulating muscle growth.


    Even if you can curl 100 lbs for 10 reps, and you never
    attempt that 11 th rep, your body has no reason to change and
    simply laughs back at you saying, "No problem... we've done this
    before."


    Your body will ALWAYS try and maintain it's existing
    situation.


    Too be honest, your body does not mind being skinny.
    Muscle is metabolically demanding (meaning you always have to feed
    it)and could care less if you get super buff and muscular.


    Only when you impose some extraordinary demand on your body
    upon it will it change. You don't need to be physiologist
    to understand that.


    Carrying a set to momentary muscular failure ensures you
    pass through the *break-over-point* which is the level of effort in a set which growth stimulation
    commences.


    Where is this point? Is it at 80% effort? 90% effort?
    Nobody knows for sure but you can be certain that if you train at
    100% effort, you have reached that *break-over-point*!!!


    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, August 20, 2009

    Downsize Your Plate and Your Waist






    Ask Glen!





    Q. Glen, I got to the salad bar eat from the healthy side of the menu and it just does not seem like enough! Any suggestions?

    A. Use smaller plates. When you're trying to get a handle on portion sizes, your dinner can drown on those 10'' plates. Suddenly, those healthy helpings can look smaller than ever. Trick your brain by enjoying servings on a smaller platter. Not only will you feel like you're getting more, you'll quickly get accustomed to proper portion sizes. It will be difficult to "overdo" it when there's no room on your plate. Just remember going back for seconds defeats the purpose

    Glen's Bottom Line: Eat Less!!!

    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, August 19, 2009

    Nothing Miraculous About Mayonnaise





    Ask glen!





    Q. Glen, Is there anything wrong with mayonnaise


    A. Yes, but for many people it's hard to imagine a sandwich or burger without good old-fashioned mayonnaise. However, there's no denying the appeal of mustard, especially since a tablespoon of mayo will set you back at least 110 calories. Truth be told, this popular condiment is chock full of fat and calories. Even the light version tacks on 50 calories a tablespoon. Mustard, on the other hand, brings along just as much flavor with a fraction of the calories. One tablespoon of yellow mustard contains just 11 calories. And mustard comes in several varieties, including brown, yellow and honey Dijon.

    Glen's Bottom Line: Use Mustard!!

    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! Fitness Builders, Clean, Lean & Mean & G350

    678-294-5196

    askglen@aim.com

    Tuesday, August 18, 2009

    Save Calories At Meals




    Ask Glen!





    Q. Glen, When I have something to eat, I am so hungry that I end up over eating! What should I do?

    A.Drink a glass of water before you eat. Many times we go into a meal feeling famished. Consuming eight ounces of water 30 minutes before you sit down to eat works wonders. The water fills you up and you won't be as hungry when your meal is served. In turn, you'll be less likely to overeat. Water eases cravings and controls hunger without costing you any calories

    Glen's Bottom Line: Drink Drink........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!

    Monday, August 17, 2009

    STOP! Before You Go For Seconds




    Ask Glen!




    Q. Glen, During the holidays, Can I / Should I go for seconds?

    A. Skip the seconds. As tempting as it may be to indulge in another helping of those mashed potatoes, do your waistline a favor and call it quits once you've polished off your plate. Going back for another round will only double your caloric intake. To prevent yourself from giving in to a moment of weakness, leave the food on the stove or counter where you're less likely to reach for more.

    Glen's Bottom Line: Want some more? 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, August 14, 2009

    Be Psylly to Save Bathroom Time










    Ask Glen!





    Q. Glen, I am spending to much time in the bathroom!

    A. If your bathroom has become the place where you get your reading done, it's time for a spoonful of psyllium.

    Psyllium -- pronounced "silly-um" -- is a fiber supplement made from a Mediterranean plantain. A daily dose helps keep things moving right along.

    Drink Up
    Psyllium, found in products like Metamucil, bulks up stool and improves digestive flow by sucking water into the bowel. Make sure to take a rounded teaspoon with lots of water, or you'll feel as if you just ate concrete. Or do what YOU Docs Mehmet Oz, MD, and Michael Roizen, MD, do: Add psyllium to a breakfast drink.

    More on When It's Slow
    If you're bothered by the occasional "backup" (as most of us are), try these other tips for getting things going:




    • Don't skip meals. Eating moves waste through your gastrointestinal tract.


    • Make friends with fiber.


    • Put your best foot forward.


    • Quench it. Stay hydrated with noncaffeinated, nonalcoholic beverages.

    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, August 13, 2009

    Would You Recognize Stroke Symptoms?






    Ask Glen!





    Q. Glen, How do you know you are having a stroke?


    A. Do you think sudden chest pain is a symptom of a stroke? If you answered yes, you're not only wrong, you're not alone.

    A telephone survey of more than 71,000 adults in 13 states and Washington, D.C., has revealed that shockingly few people know the warning signs of a stroke. The CDC analyzed data from the 2005 Behavioral Risk Factor Surveillance System (BRFSS) survey and found that only 16.4% of persons surveyed correctly recognized all five stroke warning symptoms, knew to call 911, and could identify an incorrect symptom of stroke.

    According to the CDC, the five warning symptoms of a stroke are:

    • Sudden weakness or numbness of the arms, legs, or face, especially on one side.
    • Sudden vision problem in one or both eyes.
    • Sudden dizziness, loss of balance or coordination, or difficulty walking.
    • Sudden confusion or trouble speaking.
    • Sudden severe headache with no known cause.

    Promptly recognizing stroke warning symptoms and seeking immediate emergency care can mean the difference between life and death or disability. Patients whose stroke is caused by an interruption of the blood supply to the brain (blood clot) can be treated with clot-busting drugs, but such medicines should be given within three hours of symptom onset. Other type of strokes may require immediate surgery to prevent serious disability or death.

    In general, most respondents (92.6%) knew that sudden numbness, especially on one side of the body, was a stroke warning symptom, but considerably fewer (68.8%) were aware that sudden trouble seeing was a warning symptom.

    Other survey findings:

    • Only 60.4% knew a severe headache with no known cause was a symptom of stroke.
    • 86.5% of respondents correctly identified sudden confusion or trouble speaking as a symptom.
    • Slightly fewer (83.4%) knew sudden trouble walking, dizziness, or loss of balance meant a stroke might be happening.
    • Less than half of those surveyed could identify all five stroke warning symptoms.

    However, the BRFSS survey showed that correct answers varied by race, ethnicity, gender, education level, and geographic region. In addition to the District of Columbia, states included in the survey were Alabama, Florida, Iowa, Louisiana, Maine, Minnesota, Mississippi, Missouri, Montana, Oklahoma, Tennessee, Virginia, and West Virginia.

    Minnesota residents appeared to be the most stroke savvy, topping the list of the most informed across several categories. They were more likely to say they'd call 911 if they thought someone was having a heart attack or stroke compared to those in other areas. Mississippi residents ranked lowest on that list, coming in at 77.7%.

    Whites, women, and persons with a college degree were more likely to know all five stroke warning symptoms and the importance of calling 911 than blacks, Hispanics, men, and those who had not received a high school diploma.

    The survey findings suggest that greater awareness about stroke is needed across the board, but in particular, health educators should target men, blacks, Hispanics, and those with less education. The government's health objectives call for significantly increasing the country's stroke awareness by the year 2010.

    "A revised objective of Healthy People 2010 is to increase to 83% the proportion of people who are aware of the warning symptoms of stroke and the need to telephone 911 immediately if someone appears to be having a stroke," the CDC authors write in the May 8 issue of Morbidity and Mortality Weekly Report.

    May is National Stroke Awareness Month. This year, approximately 780,000 people in the U.S. will have a stroke. Stroke is the third leading cause of death in the country, behind heart disease and cancer.




    Reference: Web MD, CDC




    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, August 6, 2009

    Choosing a Healthy Breakfast Cereal





    Ask Glen!




    Q. Glen, How healthy is my breakfast cereal?


    A. Choosing a healthy breakfast cereal is not a simple task. The cereal aisle is a long one, full of contradictions. You'll find cereals made with refined grains with nearly no fiber, and cereals made with whole grains and bran boasting 7 grams or more of fiber. There are cereals with so much sugar they seem more like boxes of little cookies. And there are cereals with sugar listed far down on the ingredient list.

    But it's well worth the effort, experts say. If you eat cereal almost every day, either for breakfast or as a snack, the cereal you choose can say a lot about your health. It can add a lot of good stuff to your diet -- or it can add a whole lot of nothing.

    Experts say that choosing a healthy breakfast cereal is mainly about getting some whole grains. There's no excuse not to get at least one serving of whole grains if you eat cereal for breakfast. And it's well worth the effort; recent research suggests those who eat more whole grains are at lower risk of diabetes and heart disease.

    "Consumers should aim to select cereals that are high in fiber, ones that are made with whole grains, "Americans of all ages do not consume the recommended fiber intake."

    Cereals made with refined grains have generally not been linked to health benefits, like a lower risk of death from heart disease, as whole-grain breakfast cereals have. Refined-grain cereals do not lower the risk of gaining weight or having a higher BMI (body mass index), but whole grain-rich cereals do.

    Choosing a Healthy Breakfast Cereal: Taste or Nutrition?

    The trick is finding a breakfast cereal that is full of healthful attributes, low in sugar, and has no saturated fat and trans fat -- but still tastes great! It doesn't matter how good for you a cereal is; if it doesn't taste good, you're probably not going to eat it day after day.

    Of course, one person's perfect whole-grain cereal with less sugar is another person's bowl of sawdust. If you like breakfast cereals that come in lots of colors and artificial flavors, then yes, you probably do have to choose between taste and nutrition. But if you like a cereal with natural flavors from toasted whole grains, and maybe some nuts and dried fruit, you'll have many healthful cereals to choose from.

    And yes, dried fruits do add nutrition to your cereal. A quarter of a cup of raisins, for example, has about 1 1/2 grams of fiber plus 4% of the Recommended Daily Value for vitamin E and about 6% each of the Daily Value for vitamins B-1, B-6, and iron, magnesium, and selenium. But when you look on the nutrition facts label for Raisin Bran, for example, you might be shocked to see there are 19 grams of sugar in a 1-cup serving. What's going on is that any sugars -- even those from natural sources like dried fruit -- are counted in the sugar grams listed on the label.

    "It may be helpful for the consumer to review the ingredient listing of a Nutrition Fact label to identify added sugars rather than reading the amount of total sugars in the product,"

    Choosing a Healthy Breakfast Cereal: Does Bran Matter?

    There are plenty of breakfast cereals with the word "bran" in the title, or at least on the box. Bran's biggest benefit is boosting the grams of fiber per serving. This makes the cereal seem more filling, both in the short run and a couple hours.

    This staying power may have something to do with the lower glycemic index of bran cereals. One study noted that the glycemic index of corn flakes was more than twice that of bran cereal.

    Other recent research found that adding bran to the diet reduced the risk of weight gain in men aged 40-75. Another study, in women aged 38-63, reported that as intake of fiber and whole-grain foods went up, the rate of weight gain tended to decrease. Eating refined grains had the opposite effect. As the intake of refined-grain foods increased, so did weight gain.

    Choosing a Healthy Breakfast Cereal: How Much Sugar?

    Does the ingredients list for your cereal look a lot like that on, say, a box of cookies? One ounce of Mini Oreo cookies has 11 grams of sugar and 130 calories (34% of its calories come from sugar). And sugar is the second ingredient listed (enriched flour is first). Lots of cereals have ingredient lists that look similar -- like Cookie Crisp Cereal, with 44% calories from sugar.

    The U.S. Government's Dietary Reference Intakes recommend that added sugars not exceed 25% of total calories (to ensure sufficient intake of micronutrients). And while there isn't a specific guideline for cereal, it makes sense to aim for a cereal that gets 25% or less of its calories from sugar. (If the cereal contains dried fruit, this could be a pinch higher.)

    To calculate the percentage of calories from sugar in your cereal:

    • Multiply the grams of sugar per serving by 4 (there are 4 calories per gram of sugar).
    • Divide this number (calories from sugar) by the total number of calories per serving.
    • Multiply this number by 100 to get the percentage of calories from sugar.

    While you can find plenty of cereals with 5 grams of fiber per serving or more, some of them go a little bit over the "25% calories from sugar" guideline. But if the percentage of sugar calories is still below 30%, the first ingredient is a whole grain, and the cereal tastes good, it may still be a good choice overall. Here are two examples:

    • Kellogg's Frosted Mini-Wheats Strawberry Delight, with 5 grams of fiber and 12 grams of sugar per serving (about 27% calories from sugar). The first three ingredients are whole-grain wheat, sugar, and strawberry-flavored crunchlets (sugar, corn cereal, corn syrup are the first three ingredients for these). A pleasant surprise: The strawberry coating creates a strawberry-flavored milk when you pour milk in your cereal.
    • Kashi GoLean Crunch, with 8 grams of fiber and 13 grams of sugar per serving (27% calories from sugar). The first three ingredients are Kashi Seven Whole Grains & Sesame Cereal (whole oats, long grain brown rice, rye, hard red winter wheat, triticale, buckwheat, barley, sesame seeds); textured soy protein concentrate; and evaporated cane juice. This is basically a kashi-fied version of granola, and 3 grams of the 8 grams of fiber is from soluble fiber (thanks to the oats and barley).


    Choosing a Healthy Breakfast Cereal: 8 Good-Tasting Picks

    After some taste testing and input from acquaintances, I came up with eight picks for the best-tasting healthful breakfast cereals. The cereals on my list had to have a whole grain as the first ingredient and 5 grams of fiber per serving. Sugar had to be around 25% calories from sugar or less, unless dried fruit was among the top three ingredients. I also tried to choose cereals that are easily found in the supermarket.

    1. Post Grape-Nuts Trail Mix Crunch: 5 grams fiber, and 22% calories from sugar. The first three ingredients are whole grain wheat, malted barley, and sugar, followed by raisins and wheat bran.
    2. Fiber One Bran Cereal: 14 grams fiber, 0% calories from sugar. First three ingredients are whole-grain wheat bran, corn bran, and cornstarch. This cereal only appeals to some people. I would suggest enhancing the flavor with cinnamon, fresh or dried fruit, and/or roasted nuts.
    3. Fiber One Honey Clusters: 13 grams fiber, 15% calories from sugar. The first three ingredients are whole-grain wheat, corn bran, and wheat bran.
    4. Quaker Oatmeal Squares: 5 grams fiber, 19% calories from sugar. The first three ingredients are whole oat flour, whole-wheat flour, and brown sugar.
    5. Shredded wheat: 6 grams fiber, 0% calories from sugar (for a generic brand). The only ingredient is 100% whole grain cereal. I enjoy this with added fresh or dried fruit and nuts. If you opt for the frosted variety, it has 6 grams fiber and gets 23% of its calories from sugar.
    6. Frosted Mini Wheats: 6 grams fiber, 24% calories from sugar. The first three ingredients are whole-grain wheat, sugar, and high-fructose corn syrup.
    7. Raisin Bran: 7 grams fiber, 40% calories from sugar (in Kellogg's brand). The first three ingredients are whole wheat, raisins, and wheat bran). Sugar is listed fourth in the ingredient list, but many of the calories from sugar come from the raisins.
    8. Kashi Heart to Heart Honey Toasted Oat Cereal: 5 grams fiber, 18% calories from sugar. The first three ingredients are whole oat flour, oat bran, and evaporated cane juice. This is a higher-fiber alternative to Cheerios. I think they taste better, too. But that may be because there is more sweetener added (the evaporated cane juice).

    Glen's Bottom Line! Your are what you at! Read the 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, August 5, 2009

    What Parents Should Know About the HPV, or Cervical Cancer, Vaccine





    Ask Glen!




    Q. Glen, Does my daughter need the HPV vaccine to help protect against cervical cancer?


    A. You've probably heard that a new HPV vaccine can protect women against cervical cancer. In fact, the vaccine may be most effective when given to girls and young women. Is the HPV vaccine something you should consider for your daughter? Is this vaccine safe? When should girls receive the shots, and are there any drawbacks

    Learn more about how this major medical breakthrough can benefit your daughter.

    What Is HPV?

    HPV refers to a group of viruses called human papillomavirus. Genital HPV is the most common sexually transmitted infection in the United States. Just how widespread is this virus? Take a look at these infection rates for U.S. females:

    • Ages 14-19: 25% have been infected with HPV.
    • Ages 20-24: 45% have been infected with HPV.

    Data from the 2003-2004 National Health and Nutrition Examination Survey (NHANES) show that one in four female adolescents in the U.S. has at least one of the most common sexually transmitted infections. According to the CDC, the most common STD was HPV (18%), followed by chlamydia (4%). Among the teen girls that had an STD, 15% had more than one.

    How Is HPV Spread?

    HPV is transmitted during genital skin-to-skin sexual contact. This includes vaginal or anal sex and possibly oral sex. A person can get HPV even if years have passed since he or she had sex.

    The Connection between HPV and Cervical Cancer

    There are many types or strains of HPV. Most types do not cause cervical cancer. However, certain strains of HPV are more likely to lead to the disease.

    For example, one study found four cervical cancer-causing HPV types in 3.4% of women studied. If that rate of infection is true for all women in the United States, then about 3.1 million U.S. females may now be infected with these four HPV types. These women are at risk of developing cervical cancer.

    In 2007, the United States will have about 11,150 new cases of cervical cancer, and 3,670 women will die from this cancer, the American Cancer Society estimates.

    What Are the Benefits of the HPV Vaccine?

    The main benefit of the vaccine is protection from cervical cancer.

    Two HPV vaccines are currently on the market: Gardasil and Cervarix. In 2006, the FDA licensed Gardasil, the first cervical cancer vaccine. In 2007 Cervarix was approved. However, they don't protect against all types of cancer-causing HPV. Vaccines protect against these four types of HPV:

    • HPV 6
    • HPV 11
    • HPV 16
    • HPV 18

    These types are responsible for 70% of cervical cancers and 90% of genital warts.

    Has your daughter already been infected with one of these HPV strains? If so, receiving the vaccine won't prevent disease from that particular type. However, the HPV vaccine will protect against infection from the other HPV strains included in the shot.

    Why Should Girls Receive the HPV Vaccine?

    Full benefit of the HPV vaccine occurs only if you receive it before you're infected with any of the HPV strains included in the vaccine. That's why the CDC recommends vaccinating girls between ages 11 and 12. Ideally, this is before they become sexually active. The HPV vaccine can also be given to girls as young as 9 and to girls from age 13 to 26 who have not received it earlier.

    You may question whether 11 or 12 is too early to vaccinate. Your daughter may not become sexually active for several more years. Some pediatricians counter that vaccinating preteens helps to take the guesswork out of figuring out when your daughter has become sexually active. The vaccine also has been shown to be more effective in immunizing against HPV when it is given to younger girls who have never been infected with the dangerous HPV strains.

    How Is the HPV Vaccine Given?

    The HPV vaccine is given in three injections over a six-month period. So far, scientists know that the vaccine is effective for at least five years. It shows no decreasing immunity during that time. Protection may last even longer. Researchers are still studying long-term effectiveness and whether a booster vaccine will be needed.

    What Concerns Do Parents Have about the HPV Vaccine?

    What are some objections to the vaccine? Here are some concerns you may have, along with responses to these concerns.

    • The HPV vaccine does not have a long track record of safety and effectiveness. Over time, unintended problems may emerge.

    Researchers have tested the vaccines in more than 11,000 females, ages 9 to 26, around the world. They've concluded that the vaccines are safe and cause no serious side effects. The FDA has reviewed the studies and agrees. The main side effect of the HPV vaccine was mild pain at the injection site. The vaccine contains no mercury or thimerosal.

    • Many states now require the vaccine for middle-school girls, which may infringe on parental rights.

    If states do make the HPV vaccine mandatory, you may have a choice to opt out by reading the vaccine literature and signing a form.

    • The vaccine may give girls a false sense of security, or it may subtly encourage sexual activity.

    You can explain that the HPV vaccine is a cervical cancer vaccine. It only protects against some types of HPV that lead to cancer. It offers no protection against HIV, gonorrhea, chlamydia, syphilis, herpes, and other STDs (sexually transmitted diseases).

    You can also discuss factors that increase or decrease risk of HPV infection. According to the American Cancer Society, these factors increase HPV risk:

    • Having sex at an early age.
    • Having many sexual partners.
    • Having a partner who has had many sexual partners.

    What Concerns Do Parents Have about the HPV Vaccine? continued...

    The CDC recommends that girls and women, even after vaccination, continue to practice "protective sexual behaviors:"

    • Abstinence.
    • Monogamy.
    • Limiting the number of sexual partners.
    • Using condoms, which offer some, but not complete, protection against HPV, HIV, and other sexually transmitted infections.

    Remember that although your daughter may lower her risk through abstinence and monogamy, she could still get HPV after a sexual assault or from an infected spouse. Infection can result after even one sexual encounter.

    Regular Pap Smears: Another Way to Fight Cervical Cancer

    Whether or not you give your daughter the HPV vaccine, one thing is clear: Regular Pap smears remain crucial for fighting cervical cancer. Even girls and women who receive the HPV vaccine aren't protected from all cancer-causing HPVs. Pap smears find early changes in the cervix that can lead to cancer. Catching problems early provides the chance for more effective treatment.

    The American College of Obstetricians and Gynecologists recommends starting Pap screening in girls and young women as follows:

    • Within 3 years of becoming sexually active.
    • By age 21.

    Most girls taking the vaccine will probably need fewer Pap smears taken at longer intervals over their lifetimes.

    Glen's Bottom Line! Education and being Proactive NOT Reactive is the cure! Nuff said!

    Reference: CDC, WebMD

    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, August 3, 2009

    Counting Calories!







    Ask Glen!



    Q. Glen, Does Counting Calories Work to Lose or Maitain Weight?



    A. Experts explain the right way and wrong way of counting calories to lose or maintain weight



    Counting calories is a complicated business. Fat, carbs, protein, sweets – are all calories created equal, or are some better than others? Here's what the experts have to say.



    The History of Calorie Counting


    People haven't been counting calories forever (though some days it may feel as if you have). The idea became popular around the turn of the 20th century, according to Jonny Bowden, PhD, CNS, a board-certified nutritionist and author of Living the Low Carb Life: Choosing the Diet that's Right for You from Atkins to Zone, and The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. At that time, scientist Wilbur Atwater noticed that if you put food in a machine, called a "bomb calorimeter," and burned it, you could measure the ash and heat to find out how much "energy" was released and therefore how much "energy" was in the food. The idea caught on, and people began counting calories – that is, calculating exactly how many calories were consumed when eating particular foods, and "burned" when engaging in different activities. "A spate of diet books in the early part of the century popularized the notion that it's all about the calories – and it's been with us ever since,"



    Calorie Countdown



    "As far as weight gain is concerned, a calorie is a calorie," says Lisa R. Young, PhD, RD, author of The Portion Teller Plan: The No Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently. But there are a myriad of reasons to base your food choices on criteria other than calorie content. For example, if the food you eat contains fiber, it will keep you feeling full longer, Young says, which can prevent you from reaching for "extra" calories in order to fill yourself up.
    The benefit of choosing fruits, vegetables, and other lower-fat foods is that you get more bang for your buck, says Betsy Klein, RD, LD, a Miami-based dietitian. Carbohydrates and protein have 4 calories per gram, while fats have more than twice as much – an entire 9 calories per gram. (Alcohol weighs in at 7 calories per gram.) If you're counting calories to lose weight, but eating higher-fat foods like bacon and full-fat cheese, you could potentially consume over half your day's calorie allotment by the end of breakfast, she says. Choosing carbs and protein for your morning meal, on the other hand, like an egg white omelet stuffed with mushrooms, onions, green peppers, and a small amount of low-fat cheese, will leave you with calories to spare for meals and snacks beyond breakfast.



    Why is calorie counting so popular?



    As Americans, we love easy sound bites, Bowden says. Counting calories (or fat grams) is far easier than actually understanding the complex effects food has on our bodies (and our waistlines). Calories do count, but they are far from the whole picture.



    "Food produces hormonal effects in the body," he says. "Some hormones say 'store that fat'; others say 'release sugar'; others say 'build muscle.' Study after study shows that diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss."



    Why It's Hard to Keep Count



    It is also extremely difficult to count calories accurately. Although 67% of Americans report taking calories into account when making food purchases, nearly nine out of 10 have no idea how many they actually need, a survey conducted by the International Food Information Council Foundation reports. We tend to miscount what we eat, as well. Although the U.S. food supply produces 3,900 calories for each person per day, men claim to eat an average of 2,618 daily calories, while women report eating only 1,877.



    Where do those missing calories go?



    Into our mouths and directly to our waistlines, for the most part. In fact, there's a lot working against us when it comes to staying slim and healthy. Big meals and large portions (think holiday feasts and most restaurant dinners) tend to undermine our calorie-counting efforts, studies show. And being overweight makes it even more likely that we'll underestimate the calories in our meal – a definite disadvantage when it comes to losing weight. In one study, published in the Annals of Internal Medicine, researchers found that all people, no matter what their size, are more likely to be able to accurately guess the number of calories in small meals than in large ones. Overweight people tend to eat larger meals and larger portions, which explains why they tend to make mistakes counting calories, researchers say.


    Even nutrition experts aren't exempt. When Young showed 200 dietitians five different meals actually served in restaurants (lasagna, Caesar salad with chicken, tuna salad sandwich, steak plate and a hamburger with onion rings), their estimates of the number of calories in each meal were woefully inadequate. Some meals contained double the calories that some nutrition professionals predicted they did.



    So why do we keep counting calories?





    For the most part, because it's what we're used to doing – that is, following a mathematical formula of body weight equals calories in – calories out, says Steven Aldana, PhD, professor of lifestyle medicine at Brigham Young University, and author of The Culprit and The Cure and The Stop and Go Fast Food Nutrition Guide.
    Calorie Counting Alternatives



    "The formula is still correct," Aldana says, but since it's hard to count calories outside the lab, you may want to pursue other methods of policing your energy intake. Think of your workouts, Aldana says. When we exercise, we're burning calories, but we rarely ever count calories when we're calculating how much exercise we need. Instead, we count miles, minutes, or heartbeats.



    Ready to jump off the calorie-counting bandwagon? Here's what to do instead:


    Instead of counting calories, eat smaller portions. It may seem like a basic concept, but it's easy to forget that bigger portions have more calories. And when it comes to portion size, you can forget about the food pyramid. Most of us gauge a serving as "the amount we're used to eating," a recent study found.That would be restaurant food – where meals are served on platters, not plates. And the more we look at (and eat) huge portions of food, the more we see them as normal – to the point of serving ourselves the same amounts at home. Unfortunately, studies show that when we're served more, we tend to eat it. When researchers from the University of Illinois, Urbana-Champaign served subjects bigger helpings, people ate up to 45% more food. One caveat: there's no reason to eat fewer vegetables; they're much less calorie dense than other foods (they contain fewer calories per gram). A cup of raw broccoli, for example, contains only 31 calories, while the same amount of chocolate ice cream boasts close to 285.



    Instead of counting calories, choose foods that use more calories.



    Some foods require more energy than others to digest and metabolize, says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. We call this the thermic effect of food, Aldana says. The difference is very small, he cautions, just a few calorie's difference, for example, to eat a slice of bread made from whole grains vs. one made from refined flour. (Refined flour digests easily, leaving you with the full 4 calories per gram, while whole grains use up part of their 4 calories per gram during the digestion process, he says.). For example, if a woman were to start eating only foods that take a lot of work to digest (high-fiber, protein foods) she might save about 12 to 15 calories per day, the same amount she could expend by walking for about four minutes. But for some people – especially those stuck in sedentary jobs or crunched for time – it just may be worth it. Besides, foods that take more work to digest, like those high in fiber, tend to be those that are better for you. And choosing the best nourishment for your body is a much healthier food focus than counting calories.



    Instead of counting calories, make sure you consume the right kind. Nearly one-quarter of Americans' calorie intake comes from sweets, desserts, soft drinks, and alcoholic beverages, research from the University of California, Berkeley notes. Another 5% comes from salty snacks and fruit-flavored drinks. Nutrient-rich fruits and vegetables, on the other hand, contribute only 10% to the average American's calorie budget. "When it comes strictly to weight loss, a calorie is a calorie," Klein says. "However, when it comes to your health, it's best not to blow your calorie budget on foods that lack nutrients. Nutrient-dense choices like fruit, vegetables, and whole grains can help prevent heart disease, cancer, and diabetes, while those lacking in nutrients, like candy, soft drinks and white bread can contribute to a whole host of health problems."



    The bottom line? You don't need to count calories, but you should make all your calories count.





    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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