Ask Glen!

Healthy Foods Can Make You Fat!

2012-02-01T23:23:00.001-05:00

Ask Glen!

Q. Glen, I am eating very very healthy and still getting bigger any suggestion's?

A. It is possible to have too much of a good thing. While pretzels, nuts, granola bars, rice cakes and other snacks may be smart snacks, you have to be careful not to overdo it. Limit yourself to one serving. Even healthy foods can take a toll on your waistline. After all, those calories add up. For example, a nutri-grain bar contains 150 calories. Eat a couple of them in one sitting and you've consumed 300 calories. Remember, just because a food is healthy isn't a license to overindulge.

Glen's Bottom Line: Again I kept saying MODERATION! Nuff Said (Again)

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!

Eating Protein Without the Meat

2011-11-27T23:28:00.000-05:00

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Q. Glen, How do I make sure to get enough protein?

A. Is a common question for vegetarians. What vegetarians need to know is that protein is important because it helps your body grow and recover from injury or illness.

Protein comes from animal and plant sources and is made up of amino acids. There are 20 different amino acids. The body itself can produce 11 of them, while the other nine are considered “essential” amino acids and must be absorbed from food. Even though meat is a great and easy way to obtain protein, you can incorporate all nine “essential” amino acids into your diet without eating any meat.

To do this, it’s important to eat a variety of whole grains, veggies, beans, soy, legumes, seeds and nuts to make sure you absorb all the essential amino acids. Some foods are lower in one amino acid, while others might be higher. Consuming all the essential amino acids in a single meal isn’t necessary. As long as you eat a variety of foods on a regular basis, they will combine to make complete proteins.

There are several advantages to eating a vegetarian diet:

You eat less cholesterol – there is no cholesterol in plant foods.
You will eat more fiber, which helps reduce the risks of bowel diseases.
You usually don’t exceed your calorie limit.

Your body only requires that 12 - 15 % of your calories come from protein. Storing protein is not possible and your body gets rid of any excess. Too much protein can actually be unhealthy. There is nothing to be concerned about when it comes to vegetarians getting adequate protein. Variety is key!

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!

Best Treats for People with Diabetes

2011-10-01T18:40:00.000-04:00

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Q. Glen, What can I eat as a TREAT this summer since I have Diabetes?

A.Diabetes is not caused by eating sugar, and if you have diabetes it doesn't mean that you can never eat sugar again. I'm always a bit saddened when I hear a person with diabetes say, "Oh, I can't eat that. I have diabetes," or "I can't eat that, it has sugar."

The American Diabetes Association's recommendation for sugar is short and sweet: People with diabetes can eat sugar as long as it's integrated into a healthy eating program.

Sugar is carbohydrate. And like all carbohydrate, sugar has four calories per gram. Added sugar in packaged foods comes in many different forms: white sugar (sucrose), brown sugar; fructose (fruit sugar), lactose (milk sugar), dextrose, maltose, honey and even fruit-juice concentrate are all used to sweeten foods.
All forms of sugar are metabolized, or broken down, to their most essential component, glucose, and used for energy by the cells. If you eat too much sugar, or any form of carbohydrate for that matter, you'll store the excess calories as fat.

All people with diabetes need to watch their carbohydrate grams, especially when they need to take insulin to manage their blood sugars. People with diabetes can indulge in a sugary treat just like the rest of us -- not every day, but occasionally. Since artificially sweetened treats have fewer grams of carbohydrate, they can be enjoyed more frequently.

Fruit, the ultimate natural sweet treat, should be part of a healthy meal plan. If you have diabetes, review your meal plan with your diabetes educator, physician or registered dietitian and plan for a sweet snack. Combine snacking with good nutrition and exercise and stay healthy.

Here are 10 of some of the Best Treats for People with Diabetes.

1. Fruit: One of the best sweet treats invented! Fruit is fine for people with diabetes. In fact, the ADA recommends two to three servings daily, depending upon your calorie needs. Some "superfruit" (extra high in antioxidants and vitamins) include all berries (especially blueberries), cantaloupe, kiwi, mango and citrus. Whole fruit is a fine source of fiber, which is important to decrease risk for stroke and heart disease

2. Yogurt: Nonfat, sugar-free yogurt makes a tasty snack or dessert. Enjoy it right out of the container for a snack or as a dip with vegetables. For dessert, serve peach-flavored sugar-free yogurt drizzled on grapefruit and orange sections.

3. Frozen Fruit Slush: Try this recipe from the National Cancer Institute's Eat 5 to 9 a Day program. Makes four servings.

Using a blender, process the following:
3 cups frozen fruit (such as frozen strawberries, blueberries, raspberries or melon)
1 tsp. vanilla extract
1 cup fat-free milk or nonfat plain yogurt
Sweeten to taste. One packet of sweetener equals about 2 teaspoons of sugar.

4. Sugar-Free Hot Chocolate: Choose calcium-fortified, sugar-free hot chocolate and satisfy your sweet tooth with the added bonus of the bone-strengthening mineral. Read the label: calories range from 25 per serving to 60; some contain zero trans-fat and others contain one to two grams. Some hot-chocolate mixes are sweetened with NutraSweet and others with Splenda. As for carbs, some have three grams or less; others contain more.

5. Angel Food Cake: This fat-free cake is nutritious served topped with a one-half cup of sliced, fresh strawberries and a dollop of sugar-free nondairy topping. A small piece counts as one serving of bread plus a half serving of fruit.

6. Jell-O: Prepare sugar-free Jell-O in advance. Store covered in the refrigerator. Eat all you want without worry. Jell-O doesn't have calories or carbohydrates. Mix with fruit cocktail for a special treat. A half cup of fruit cocktail packed in water (not syrup) counts as one serving of fruit.
7. Hard Candies: Sugar-free hard candies are a personal favorite of mine. I often hanker for a sweet after meals, and sugar-free candies (usually sweetened with sorbital) have about 35 to 50 calories per three to four pieces.

8. Ice Cream: Your local grocery store stocks a wide variety of sugar-free, fat-free ice cream, ice milk and frozen yogurt. Read the labels and choose your favorite sugar-free and fat-free version for the fewest number of calories per serving. I usually opt for portion-controlled fudge pops or frozen fruit bars, also available in sugar-free and fat-free versions.

9. Frozen Fresh Fruit: Wrap small, ripe bananas in plastic. Freeze, then peel and eat like a frozen fruit bar (one per serving). Seedless grapes are wonderful frozen treats (12 to 15 grapes count as one serving of fruit).

10. Chocolate: Sometimes you just want a taste of the "real thing." Dark chocolate, with more antioxidants and less saturated fat, is the best. Hershey's, among other manufacturers, offers dark chocolate in both sugar-free and regular varieties with only a 40-calorie difference per serving. Both have the same amount of fat and cholesterol; sugar-free has 170 calories and zero grams of sugar per serving vs. 210 and 20 grams of sugar for the regular. The fine print on the label tells consumers that sugar-free chocolate is not calorie-free, and that the sweetener in sugar-free chocolate, lactitol, can have a laxative effect when eaten in excess.
Bottom Line. Watch your sugar intake and eat sensibly.

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!

Warrior

2011-09-01T21:22:00.000-04:00

Warrior

Consistency Eventually Leads to Breakthroughs!

2011-08-09T23:47:00.000-04:00

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Q. Glen, I work on my goal most of the time, when will I see results?

A.Consistency, is so important to the Clean, Lean & Mean System,( A WorkOut GEM Program) is something our society often overlooks. People are so focused on wanting things now that they aren't willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.

Here's how you can reap the benefits of consistently doing small things:

First, pick small goals that can be somewhat easily integrated into your normal daily schedule.

Examples include:

10 minute workout in the morning
Taking fruits and vegetables to work (packs of raisins, an apple, or a bag of carrots)
Giving yourself small breaks throughout the day to relax or meditate
Working on a new skill for a certain amount of time each week

Next, set specific goals based on these, then write down the goals and track them.

Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart. Those goals should become good habits.

Consistently building new habits can lead to personal breakthroughs that wouldn't have otherwise happened.

Here's a personal example: I've been really working on my fitness consistency over the past 3 years. I've also set a goal to improve my bench press. Last night I lift weights with a friend at the local gym, I tried to lift 300 pounds ! I failed (it wasn't even that close). Afterwards, we continued to lift for another 20 minutes or so. Instead of being down mentally and exhausted physically from the exercise, I still had energy and still wanted to improve my fitness. Also, I concentrated on improving my technique and wanted to get better. After about 10 minutes, I had a breakthrough in the development of my lifts and my friend immediately noticed I was lifting much better.( 260 ) I started at 135... Now, I'm even more excited about getting out and exercising more. If it hadn't been for consistently achieving smaller goals.
( 135,145,155 etc), I probably wouldn't have had this breakthrough.

These same principles can work for you in all areas of your personal and professional life. Consistency is the key!

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!

Stress

2011-07-12T09:02:00.000-04:00

Ask Glen!

Q. Glen, I am Stressed Out What Can I Do?

A. Being stressed out is no fun. Everyone knows that. But what a lot of people don't know is that in addition to making you feel anxious and irritable, stress can also cause physical issues such as headaches, muscle aches, back pain and sleeping problems—things you might not immediately think of as being caused by stress.
The good news is, there are plenty of easy, healthy ways to help you reduce stress and feel better.

Exercise. Go for a run. Take a hike. Swim some laps. Pretty much any type of physical exercise can help bring down your stress levels and improve your overall sense of well-being. And, of course, exercise is just plain good for you. Remember to talk to your doctor before beginning or changing an exercise routine.

Massage. Shiatsu. Deep tissue. Swedish. Or a good old-fashioned back rub. Whatever kind of massage you prefer, it's one of the more enjoyable ways to reduce anxiety.

Yoga. Hitting the yoga mat is another great way to help manage stress. It can also help you tone your muscles, lose weight, increase flexibility and improve balance.

What it means to feel better.
Feeling better is not just about the pills we take. It's about the choices we make every day—whether it's exercising to reduce stress, getting an extra hour of sleep or making healthier food 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!

Making Organic Meat More Affordable

2011-07-04T16:39:00.000-04:00

Ask Glen!

Q. How can you make Organic meat more affordable?

A. For deals on Organic meats,here are a few tips to keep in mind...

Local Farmers Market -- If you are having a hard time finding organic meat at your local grocery stores, you may have better luck at your local farmers market. If you're looking for deals in your area, I would start here.

Manager's Special -- Ask the butcher at your grocery store about the mark-down schedule for the organic meats. This has proven to be very helpful for our family. For instance, usually the day before the sell-by date, they may be marking down the meats to half-price! Which leads to my next tip....

Find a Deal & Freeze It -- If you are able to find a good deal on organic meat, you may want to stock up, and freeze it for later use.

Go Meatless a Few Times a Week -- Our family goes meatless a few times a week, as a way to buy less, but better quality meat.

Choose Cuts with Little/No Waste -- Another tip for saving money on organic meat is to only buy what you think you will use, and choose cuts with little or no waste, such as ground beef, skirt steak, or london broil. Whole organic chickens are often much cheaper than buying packages of boneless, skinless chicken breasts.

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!

Top 4 Signs You Need to Lift More Weight

2011-07-02T21:24:00.000-04:00

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Q. Glen, How Do I know if I need to Lift More Weights?

A. When I was a Personal Trainer and Wellness Coach for a YMCA in New Jersey I overheard a member ask my fellow director to help him adjust his workout regimen. He just “wasn’t getting anywhere” despite being very committed and diligent to his workouts. This was a very normal request from a member so my friend thought nothing about it and scheduled an appointment.

When they finally met, the member brought along with him a thick stack of stapled workout charts, which he had used for the past three years. (As I said, he was diligent, but also highly organized!) The director was shocked, not because of the years of detail, but because this member had never increased the weight or number of repetitions he lifted since his first introduction to the fitness center equipment. For over three years, he had done the same exercises, lifted the same weight, and performed the same number of repetitions day after day.

The fact that he wasn’t seeing results wasn’t entirely his fault, although the reasons were obvious to the director. The member simply did as he was instructed on day one, and no one had taught him the importance of progression in his strength training program. Are you stuck in a strength training rut too? Find out!

4 Signs You Need to Increase Your Resistance
Strength training is about building and maintaining a certain level of strength. You might not be lifting enough weight during one or many of your exercises if:

The current weight you are lifting isn’t a challenge. Strength training is meant to be challenging, because the whole point is to “overload” your muscles so they get stronger. If the weight you are lifting isn’t as challenging as it used to be (or isn’t challenging at all!), then it is time to increase the resistance.
You could go forever. Each strength training exercise you do should cause you to feel muscle “fatigue” within 15 repetitions (or fewer). Muscle fatigue feels like you couldn’t possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go on forever because the resistance you’re using is so easy, then it’s time to take it up a notch.
You have never increased the weight you lift. When you first started strength training, then the weight you lifted was a starting weight. Continuing to progress in strength training is essential to getting the most out of your workouts—that means lifting more weight as you get stronger over time.
The progress has come to a stop. Without making your muscles work harder than they’re accustomed to, they won’t get stronger. As you train, your muscles will grow stronger in order to meet the demands you are placing on them. So if you keep offering them the same workload, they will keep working the same amount, and progression comes to a grinding halt.

Recognize if you are experiencing any of the 4 signs above, taking time to pay attention to the level of difficulty and challenge of each of your exercises during your workouts. If you experience any of these signs (or if it sounds like I have been watching you workout based on what you read), then it is time to increase the resistance! Use the 3-step process below to do it safely and effectively.

How to Increase Your Resistance

Step 1: Increase the resistance by no more than 10%. For example, if you’re currently lifting 50 pounds, you’d increase that by 5 pounds (10% of 50 pounds = 5 pounds) to lift 55 pounds. This should automatically feel more challenging to you, but even if it’s not noticeably more difficult, 10% is a pretty safe place to start. Increasing the weight more than 10% at a time increases the likelihood of injury, so progress slowly. Tip: When using free weights and machines, an exact 10% increase isn’t always possible (sometimes 10% results in weird fractions or levels of weight that don’t exist at the gym). In those cases, round down to the closest weight available instead of rounding up to the closest weight.

Step 2: With your newly adjusted weight, aim for 1-3 sets of 8-15 repetitions. With your 10% increase, you’ll be working harder than usual.

Step 3: Once you can complete 2-3 sets of 15 reps in good form, whether it takes you just a few workouts or even a few months, it’s time to go back to Step 1 and increase your weight by 10% again.

A Note on Reps and Sets
Remember that the goal in strength training is first and foremost to fatigue the muscles. Completing the exact number of reps is secondary, but all too often people become too focused on reaching a certain number of reps without paying attention to the weight itself or how it feels. Instead of absolutes (i.e. 10 reps), give yourself a range to work with (i.e. 8-15 reps). This way you can choose a weight that allows you to do “at least” a minimum number of reps (a sign that the weight isn’t too challenging) and “no more” than a maximum number of reps (a sign that the weight isn’t too easy). As long as you reach fatigue (but keep good form) within that range of repetitions, you’re doing great.

Lastly, accept the fact that you will have good days and bad days. Sometimes you will feel like the Incredible Hulk, where the weight you lift is light as a feather, and other days you will feel like Pee Wee Herman, when what was easy two days ago feels like a ton today! Take it as it comes and adjust accordingly. Commit yourself to work hard when it is time to workout and you won’t regret that time well spent.

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!

Sticking with a Fitness Plan

2011-06-02T18:25:00.000-04:00

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Q. Glen, How Can I Stick To a Fitness Schedule?

A. Are you the type to set your alarm in the morning when you plan on working out, but never quite make it? Or are you the one who packs a gym bag, but are so exhausted by the end of the day that you drive right by the gym on your way home?

Do these routines sound familiar? For many of us, we go through this for a few days then we just give up altogether. If we're lucky, we were motivated enough to start a routine, but couldn't keep going with it. How do you make sure you stick with it?

The WorkOut GEM's Chief Fitness Pro, Glen Edward Mitchell makes it simple. His first suggestion is not to start off going all out. Take small steps. Placing too much pressure on yourself can be overwhelming and become a reason for failure.

There is no magical solution to making sure you get your exercise in every day. Everyone's schedule and lifestyle is different. But Glen offers five keys to assuring your success.

1. Consistency is the key. As mentioned above, start out light. Commit to two workouts per week. It doesn't seem as demanding so you won't start making excuses not to go. Two days a week adds up in a year. Plus, if you start feeling stronger and healthier, you may want to go more often anyway.

2. Contrary to popular belief, you don't have to perform all your exercises at once. Break it up throughout the day if you can't find one lump sum of time to get everything in. Go for two 10 minute walks a day -- one before or after work and one at lunch. That's 20 minutes of exercise everyday that you didn't really have to think about.

3. Set your alarm earlier than you usually would to get up and go workout. There's no need to rush. Set your workout clothes next to your bed. When your alarm goes off and you wake up, get motivated by looking at your running shoes. Commit to three power walks a week.

4. Visualize what you want your body to look like. Don't take more than a minute or two, but imagine how your hard work of committing to a fitness routine will turn out. Positive thinking can be an excellent motivator.

5. Hire a personal trainer. If you're committing to a fitness routine when someone else (and money) is involved, you may think twice about making excuses not to go. Not only will you learn from the experience, but it will give you that push you needed. After you feel comfortable without a trainer, you've already established that routine of exercising so many times a week. And by then, you'll be feeling too good to stop going.

Keeping a balanced lifestyle is the main factor of a healthy life. Eating right and exercising are two main components. Committing to and following through with a regular exercise regimen will make it all the more easy to eat better and feel better.

There's no doubt motivation is hard to come by. Career, family and many other responsibilities add up and exercise is usually one of the first commitments to get the boot. But that's the worst to give up. All the stress build-up from a typical busy day needs some sort of outlet and exercise is best.

Challenge yourself. Choose a week you know you don't have too many prior obligations and workout a couple times. Really take in how much better you feel while you're exercising and when you're done. Use that as your motivation to continue pushing yourself to find the time and energy to get fit. You'll feel more energetic just after a few weeks or sooner. Trust me, you'll start looking forward to exercising. You won't feel complete in your day without 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!

Diet Mistakes

2011-05-24T12:20:00.000-04:00

Ask Glen!

Q. Glen, I am on a Diet , Eating Healthy and still not losing weight! Am I doing anything wrong?

A. If you are dieting and not losing weight? More than likely, some common diet mistakes are tripping you up.

The truth, experts say, is that even when you're "on a diet," you may be eating a lot more calories than you think. There's often a disconnect between what we know we should do to lose weight, and what we actually do while trying to diet.
For starters, stop thinking about dieting. Instead, take a look at those everyday habits that could be causing weight gain. Going on a diet can create an obsession with food, heighten cravings, and lead to a "throw-in-the-towel-because-diets-don’t-work" mentality.
You might not realize just how quickly calories can add up. An extra tablespoon of salad dressing can add 75-100 calories, an extra tablespoon of butter adds 102 calories, and that 1-ounce bag of chips with your sandwich at lunch adds 162 calories. Eating while cooking, starting each day with a high-calorie coffee drink, finishing off the kids' plates at dinner, or having one too many glasses of wine -- these are just a few of the sneaky habits that sabotage weight loss efforts.
Yet as quickly as calories can add up, they can be subtracted. Becoming mindful of your diet mistakes -- the subtle ways that calories sneak into your diet throughout the day – can add up to real weight loss.
Check out my list of common diet mistakes people make, and see if any sound familiar to you.
Here are 6 Reasons You're Not Losing Weight

Diet Mistake No. 1: Racing to the Finish

There's no reward for finishing your meal in record time -- unless you're a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.
"We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating," says the American Dietetic Association.

Diet Mistake No. 2: Skipping Meals

Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast -- or any meal -- saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day & three small snacks. Always start your day with a healthy breakfast, but be careful to choose wisely.
"Even a low-fat muffin can have as many as 400 calories and 5 grams fat"
A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.

Diet Mistake No. 3: Too Many Liquid Calories

Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
"When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger,"
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:

12-ounce light beer: 110 calories
12-ounce regular beer: 160 calories
8-ounce coffee with cream and sugar: 30 calories
5 ounces of wine: 120-130 calories
6-ounce wine spritzer: 80 calories
16-ounce sweetened tea: 160 calories
12-ounce diet soda: 0 calories
12-ounce soda: 150 calories
20-ounce smoothie: 410 calories

Diet Mistake No. 4: Oversized Portions

"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal,"
Experts suggest a few tricks to help you trim your portions:

Leave a few bites on your plate.
Use smaller plates and bowls.
Periodically check your portions with measuring cups.

Diet Mistake No. 5: Choosing Unhealthy Add-Ons

Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.
And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," all depends on the size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard dressing has 450 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 490 calories, while a Quarter Pounder weighs in at 410 calories.

Diet Mistake No. 6: Mindless Eating

"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child's plate.
"Resist the temptation to clean yours or anyone else’s plate," "Think about your waistline instead of the food waste."
Consider the calories in small portions of some of our favorite snacks, and see how quickly they can add up when portions are multiplied:

1 Twinkie: 150 calories
12 peanut M&Ms: 125 calories
1 ounce of French fries: 88 calories
1.5 donut holes: 100 calories
3 Hershey kisses: 75 calories
3 Oreo cookies:160 calories
15 tortilla chips: 142 calories
20 potato chips: 162 calories

And how can you kick the mindless eating habit?
"First, try to get out of the habit of always eating something while you are sitting and relaxing," "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container.

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!

Blast Fat in 20 Minutes

2011-05-22T09:23:00.000-04:00

Ask Glen!

Q. Glen, I love the Elliptical, Do you have a routine the will Blast the Fat?

A. Tone your entire body and torch more than 200 calories with this speedy routine.

Your mission

Turn the elliptical into a total-body firmer. You know you burn more calories when you use your arms during cardio, but sometimes letting your arms rest makes other parts of your body work harder, which is exactly what happens in this routine. During every recovery period, you’ll jog without holding the arm levers, which forces your core muscles to engage to keep you balanced, says Glen Edward Mitchell, owner of The WorkOut GEM, a personal-training studio in Lawrenceville, Georgia, who created this routine. Then you’ll grab the levers, which makes you more stable and gives you extra leverage—key for the high-intensity intervals you’ll be doing. If you’re not crunched for time, repeat this plan and blast double the calories.

How it works

During the first 5 minutes, pump your arms forward and back, as if you were running. Then grab the levers and increase the level and incline. Let go of the levers again whenever you decrease the level to 1 or 2. Adjust the incline and the level throughout the workout to meet the rate of perceived exertion (RPE*). Cool down, then try the must-do move.

your workout plan
Time (minutes)	level	incline	RPE* (1–10)
0:00–5:00	1	6	3
5:00–5:30	6	8	6
5:30–7:00	2	8	5
7:00–7:30	7	8	6-7
7:30–9:00	2	8	5
9:00–9:30	5	8	6
9:30–11:00	2	8	5
11:00–11:30	8	8	7-8
11:30–13:00	2	8	5
13:00–13:30	9	8	8-9
13:30–15:00	2	8	5
15:00–15:30	9	8	8-9
15:30–17:00	2	8	5
17:00–20:00	1	6	4

workout intensity moderate to high machine needed an elliptical with moving handles and an adjustable level and incline total time 20 minutes calories burned 234**

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!

Flush Out Your GI Tract -- Naturally

2011-05-16T09:39:00.000-04:00

Ask Glen!

Q. Glen, I cant seem to have a regular Bowel movement! I am always constipated. Any suggestions?

A. Constipation may be more than simply uncomfortable. According to the National Institutes of Health, it may be a symptom of more serious health conditions, including the second-leading cause of cancer death in the U.S.: colon cancer. It's important to take constipation seriously and treat it correctly.

The most common recommendations for constipation are to take laxatives and/or to increase fiber and water intake. Laxatives are for short-term relief only, as long-term use can become habit-forming. Turning to increased fiber and water is preferable, but studies have shown that this is often not effective for alleviating constipation and can sometimes create other problems, such as gas and bloating. So what can you do?
Constipation occurs primarily because of decreased peristalsis, the muscular movement of the intestines that promotes digested food through the GI tract. But what causes decreased peristalsis? Decreased bulk in the stool, for one thing. (That's what fiber and water are supposed to do - increase bulk.) But there are other factors that influence peristalsis.
Beneficial gut flora, also known as probiotics, are the helpful bacteria in human intestines that:

Help digest foods.
Manufacture vitamins, like biotin and vitamin K.
Interfere with disease-promoting bacteria.
Prevent immune system changes that lead to allergies and auto-immunity.
Help absorption of nutrients.

They also produce organic acids like lactic acid that in turn help stimulate peristalsis. So making sure you have enough gut flora is crucial for many reasons, but it can also help prevent constipation.
Gut flora can be wiped out in the intestines by a number of factors. Antibiotics, corticosteroids, H2 blockers, and oral contraceptives are known to deplete them. So do some lifestyle factors like high stress, increased intake of refined sugars and excessive alcohol intake. So, to keep a good supply we have to get them in adequate quantities through diet or supplements.
Yogurt contains beneficial flora in low amounts, but usually they are not human strains so they may or may not live in human intestines. Supplementing with a good human-strain probiotic product is far better to ensure you are getting enough. We need billions of these bacteria, so I recommend capsules or powders with at least a 15 billion bacteria count per daily dose.
Magnesium is also extremely important. It helps relax the smooth muscle tissue in intestines that is responsible for peristalsis, so it is absolutely critical for keeping bowels moving regularly. The best-absorbed forms are magnesium taurate, citrate, malate and bisglycinate. I recommend supplementing dietary intake with 400 to 800 mg per day.
A good protocol for constipation is to start by taking probiotics and magnesium. Probiotics can help with digestion of dietary fiber and so help people to tolerate it better. And magnesium starts to relax the intestinal muscles. Together with the increased fiber and water, we almost never need to turn to laxatives.
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Yours in Great Health!

Any questions? Ask Glen!

http://www.fitnessbuilders4life.com/

Why Belly Fat Hurts the Heart

2011-05-13T20:49:00.000-04:00

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Q. Glen, Is the Fat around my Belly harmful to my Heart?A. Belly Fat, Also Called Visceral Fat, Boosts Inflammation and Atherosclerosis, Say Scientists Studying Mice

Belly fat tucked deep inside your waistline may be worse for your arteries than fat padding the rest of your body.

That's according to University of Michigan scientists studying the health risks of abdominal fat, also called visceral fat.
Here's what Miina Ohman, MD, PhD, and colleagues learned from their lab tests in mice:

Belly fat appears to boost inflammation.
Belly fat is linked to worse atherosclerosis (hardening of the arteries), which makes heart attacks more likely.

In those tests, some mice got a transplant of visceral fat. Other mice got a transplant of subcutaneous fat (which sits directly under the skin, not deep in the belly) or no fat transplant.
The bottom line: Visceral fat brought the most inflammation and the worst atherosclerosis.
After visceral fat transplantation, mice developed less severe atherosclerosis if their chow was laced with the diabetes drug Actos for 10 weeks. But Actos didn't affect atherosclerosis in other mice, and the researchers aren't ready to recommend any drugs for visceral fat.
Don't disregard the study, published online in Circulation, just because the tests were done in mice. Other studies have linked belly fat to health risks in people.
Belly fat does budge, but it takes work. Researchers have found that exercise is a must to get rid of belly fat.
Resource: 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!

The Perfect Body Weight

2011-05-05T09:58:00.000-04:00

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Q. Glen.What's is the Perfect Body Weight?

A.What's your perfect body weight? 125 pounds? 150 pounds? Anything under 200? The truth is, a healthy body is defined by much more than what size jeans you wear, how you look in a bathing suit, or even what the scale says. For example, did you know that the distance around your waist, regardless of your weight, can determine your risk for serious health conditions such as heart disease? So, before you hop on the scale for the umpteenth time this week, consider these two effective ways to assess your body composition, as recommended by the American Heart Association.

Waist Circumference. To measure your waist circumference, place a tape measure around your body at the level of your navel. Your waist circumference is an indirect indicator of intraabdominal fat tissue, often called visceral fat. If your BMI is greater than or equal to 25 kg/m2, your goal for waist circumference is less than 40 inches if you're a man and less than 35 inches if you're a woman. A large waist circumference is associated with an increased risk of type 2 diabetes, high cholesterol, high blood pressure, and cardiovascular disease due to excess abdominal fat.
Body Mass Index (BMI). This measurement assesses your body weight relative to your height. It's a useful way of measuring body composition because it correlates highly with body fat in most people. To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches. For adults, a body mass index:

Over 40 is defined as extremely obese.
Over 30 is considered obese. People with BMIs of 30 or more are at higher risk of cardiovascular disease.
Between 25 and 29.9 is considered overweight. People with BMIs in this range have an increased risk of heart and blood vessel disease.
Between 18.5 and 24.9 is considered a healthy BMI.
Under 18.5 is consider underweight.

Some people with dense muscle mass may have a high BMI score but very little body fat. For them, it may be more accurate to choose waist circumference or another direct method to measure body fat.
Being overweight or obese also increases your risk of dying from cancer, according to the American Cancer Society. In a study published in the New England Journal of Medicine, researchers determined that overweight and obesity may account for 20 percent of all cancer deaths in U.S. women and 14 percent in U.S. men. Their work also supported previous studies that linked overweight and obesity to cancers of the uterus, kidney, esophagus, gallbladder, colon and rectum, and breast (in postmenopausal women). The researchers also found that many types of cancer that were not previously linked to obesity were, in fact, affected by excess body weight. Those included cancers of the liver, pancreas, prostate, cervix, ovary, and stomach (in men), as well as non-Hodgkin lymphoma, and multiple myeloma.
To maintain a healthy body composition, the American Cancer Society is recommends balancing calorie intake with physical activity by eating at least five servings of fruit and vegetables every day, choosing whole grains over processed grains, and limiting red meat. Individuals should engage in at least 30 minutes of moderate physical activity five days a week or more.
Reference:
American Heart Association
American Cancer Society

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?

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Watch and Download the Latest TRX Exercises | TRX TV

2011-05-05T08:38:00.000-04:00

Watch and Download the Latest TRX Exercises | TRX TV

13 Foods That Kill

2011-04-27T16:25:00.000-04:00

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Q. Glen, Are there any Foods that I should be aware of that are unhealthy?

A.Yes Beware ! Here are 13 Foods that Kill...

According to the Centers for Disease Control and Prevention (CDC), about 76 million Americans will suffer from food-borne illnesses, and at least 5,000 will die this year. Children, the elderly and those with compromised immune systems are at the greatest risk.

Simple tips for safer eating

1. Lettuce: Because it is grown so close to the ground, it can come into contact with manure or irrigation runoff. When you buy lettuce, you should first discard the outer leaves, then separate the inner leaves and thoroughly wash them. All raw fruits and vegetables can harbor disease-causing bacteria. Thoroughly wash any raw produce under cold running water before eating it. If appropriate, use a small scrub brush to remove any visible dirt. This is true for even organic fruits and vegetables.

2. Water: Contaminated water can be a major source of trouble, especially for those drinking from private wells or streams. The Environmental Protection Agency (EPA) recommends private-water supplies be tested at least once a year for nitrates, total dissolved solids and coliform bacteria, the presence of which (although generally harmless) may indicate other contamination. You may need to test more frequently and for more potential contaminants if a problem is suspected. In some places, people who get their water from a public utility receive a yearly consumer confidence report that analyzes the water. Read it.

3. Raw sprouts: Alfalfa sprouts, clover sprouts and radish sprouts have all been associated with salmonella and E. coli. Cook sprouts thoroughly to kill off the bacteria.

4. Unpasteurized juices, milks or cheeses: Make sure you always purchase the pasteurized versions of your favorite products. Pasteurization kills bacteria. When you go to a juice bar, make sure the juices are pasteurized. Unpasteurized products have been linked to salmonella, E. coli and Listeria -- all can lead to death.

5. Moldy peanuts: Aflatoxins are by-products of common, naturally occurring mold growth on certain agricultural products such as peanuts, wheat, cereals and corn. Alfatoxins have been found to cause liver cancer in animal species. Check carefully for any sign of discoloration or mold.

6. Raw or undercooked shellfish: Shellfish, such as clams and oysters, must be cooked thoroughly. Consuming raw or undercooked animal protein can increase the potential for illness.

7. Swordfish, shark, king mackerel and tilefish: The Food and Drug Administration (FDA) and EPA advise young children, women who are planning to become pregnant, and pregnant or nursing women not to eat these fish. Swordfish, shark, king mackerel and tilefish have much higher levels of methyl mercury than other commonly consumed fish. Mercury is most harmful to the developing brains of unborn children and young children, affecting cognitive, motor and sensory functions.

8. Caesar salad: Many restaurant or homemade recipes call for raw eggs in Caesar salad. Always ask if the salad dressing contains raw eggs.

9. Wild mushrooms: Portabello and shiitake lovers have no reason to worry. Just don't go scavenging in your backyard. Only eat mushrooms you've purchased in the grocery store. A few common species of mushrooms are poisonous... deadly poisonous.

10. Raw homemade cookie dough. We're not talking about the prepackaged kind that many of us prefer to nibble on straight from the tube or tub. We're talking about homemade batter that's made with eggs. Raw eggs can be contaminated with salmonella, a food-borne illness that can prove fatal if untreated.

11. Rare hamburger. Hamburger and other ground meat should be cooked to at least 160 degrees Fahrenheit to prevent E. coli. Always use a food thermometer to ensure you've cooked the beef to a safe temperature.

12. Turkey and stuffing. Cooking stuffing in a turkey or chicken is a major no-no. The bird cooks both from the outside and the inside. When you stuff the bird, it reduces the heat penetration. Your best bet is to cook the turkey and stuffing separately. If you choose to cook them together, make sure the temperature reaches at least 180 degrees Fahrenheit in the innermost part of the thigh while the center of the stuffing inside the turkey reaches 165 degrees Fahrenheit. Bacteria can survive in stuffing that hasn't reached that temperature.

13. Shakes and eggs. A popular favorite these days is protein shakes. Unfortunately, they can do more harm than good when raw eggs are added to the mix. Once again, you're putting yourself at risk for salmonella when you consume raw eggs. Also, beware of sunny side up or runny eggs. The rule of thumb is to cook the egg until both the yolk and the white are firm.

Bottom Line! When eating healthy Know that you are eating healthy!!!!!!

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!

Fish Oil, Red Yeast Rice Cut Cholesterol

2011-04-20T01:04:00.000-04:00

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Q. Glen, Can Supplements Like Fish oil Help High Cholesterol? Are they better then Statins?

A.Here is what I found on WebMD! Supplements, Lifestyle Change Work as Well as Cholesterol-Lowering Medications

Supplements of fish oil and red yeast rice, coupled with lifestyle changes in diet and exercise habits, can reduce cholesterol as much as standard cholesterol-lowering medications known as statins, according to a new study.

But the study's lead author, David J. Becker, MD, a cardiologist at Chestnut Hill Hospital and the University of Pennsylvania Health System, emphasizes that the alternative approach is not for everyone.

"Statins remain the primary and best treatment for people with high cholesterol, especially if you have known coronary disease," Becker tells WebMD. The study evaluated only people with high cholesterol who did not yet have coronary disease.
"If you are someone dead set against taking a statin, this may be an attractive option, assuming you are willing to make the lifestyle changes," Becker says.
"This is one of the first studies that has shown there is some promise here," he says, referring to the alternative approach with supplements instead of statins.
Finding alternatives to medication for lowering cholesterol is important, he says, because studies show as many as 40% of people who get a statin prescription are believed to take it for less than a year.

Supplements vs. Statins: Study Details

Becker and his colleagues studied 74 people with high cholesterol. Half took the statin drug Zocor and the other half took fish oil and red yeast rice supplements. They were followed for 12 weeks.
Red yeast rice is the product of yeast grown on rice and includes several compounds that hinder production of cholesterol in the body. Fish oil has been shown to lower the blood fats known as triglycerides. The study was funded by the state of Pennsylvania and is published in Mayo Clinic Proceedings.
The medication group took 40 milligrams of Zocor daily and received traditional counseling in the form of handouts on diet and exercise.
The supplement group took three fish oil capsules twice daily. In addition, those with an LDL cholesterol higher than 160 mg/dL took 3.6 grams of red yeast rice daily, divided into two doses. If the initial LDL level was 160 or less, they took 2.4 grams of red yeast rice daily, divided into two doses.
The supplement group also attended weekly meetings and was taught about lifestyle changes by a cardiologist and a dietitian. The group was urged to follow a modified Mediterranean diet, limiting fat intake to less than 25% of daily total calories, and to exercise for 30 to 45 minutes five to six times a week.

Supplements vs. Statins: Results

"We followed them for a three-month period," Becker says. At the study's end, the levels of bad cholesterol had declined nearly the same amount in both groups. "The LDL declined 42% in the supplement group and 39% in the Zocor group," Becker says.

The supplement group also lost an average of 10 pounds in 12 weeks, but there was no significant weight loss in the medication group. Triglyceride levels, while on average normal in both groups at the start, decreased by 29% in the supplement group but just 9.3% in the medication group -- a significant difference, Becker says.

"This homeopathic, natural approach in a group of people who do not have known coronary disease and who can make these kinds of exacting lifestyle changes may be worth exploring in longer and better studies," Becker tells WebMD.

Supplements vs. Statins: Second Opinion

The study results don't surprise Robert Eckel, MD, former president of the American Heart Association and a professor of medicine at the University of Colorado at Denver. The red yeast rice, he tells WebMD, works in much the same way as a statin.
"Fish oils don't affect LDL cholesterol," he says, but only triglycerides. And the participants' triglyceride levels, on average, were normal, he says, and did not need reduction.
If you are trying to lower cholesterol, he says, the first step is to see a doctor.

Supplements vs. Statins: Downsides & Caveats

Becker sees downsides to supplements over statins.
"The red yeast rice is an unregulated supplement," Becker says. He cites a recent report in which researchers found significant differences in the amount of red yeast rice in different brands of supplements.
In August 2007, the FDA warned against buying or eating specific red yeast rice products (Red Yeast Rice/Policosonal Complex by Swanson Healthcare Products, Inc., and Cholestrix) because they ''may contain an unauthorized drug that could be harmful." FDA testing had detected lovastatin, the active ingredient in Mevacor, a prescription drug for cholesterol lowering.
Red yeast rice sold in the U.S. typically comes in 600 milligram to 1,200 milligram doses, with recommendations of taking no more than 2,400 milligrams (2.4 grams) a day, the lower dose used in the study. Doses higher than this increase the risk of side effects similar to that of statin drugs, including muscle pain or tenderness, and possibly liver damage. Red yeast rice and statins work similarly in the body, so they should not be taken together, as this increases the chance of side effects.
For anyone who wants to try the alternative approach, Becker & Glen recommends talking with their doctor, having all recommended blood tests to make sure the approach is working, and checking for potential side effects.

Glen's Bottom Line! Again be Proactive ! Change your eating habits and Lifestyle Exercise ans SEE YOUR DOCTOR.......!!!!

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!

Generic vs. Brand-Name Pills

2011-03-18T09:31:00.000-04:00

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Q: I recently went to a new pharmacy to fill my birth control prescription, and they gave me a pack of pills I've never used before. The pharmacist told me it was a generic, and it was the same as the brand name, but when I called my gynecologist, she told me she'd never heard of that generic and that I shouldn't take it. Who's right?

A. By law, the generic form of birth control pills and brand-name birth control pills must be have the same active ingredients, and they must have similar bioavailability (which is the amount of time it takes for the active ingredients to begin working on the body.) The only difference that might exist between generic and brand-name medicines are the inactive ingredients, but these differences are immaterial, unless you should happen to be allergic to one of them. This might have been one of the reasons your gynecologist advised you not to take the pill. Otherwise, a generic birth control pill and a brand-name birth control pill react no differently in your body — so take advantage of the savings whenever you can!

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!

Make Smart Substitutions!

2011-01-29T16:10:00.000-05:00

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Q. Glen, How can I make a smart food choice without sacrificing taste?
A. Trade Up Without the Big Trade Off
Why do so many people regularly eat potato chips and guzzle soda? Taste is partly to blame, but a big reason might be that people don’t have any good replacements. The Spark Diet helps solve this problem with smart substitutions.
Smart substitutions are small (seriously) changes to your diet that can really add up. Did you know that by using one teaspoon of mustard instead of mayonnaise, you save 54 calories? Or that one cup of airpopped popcorn has 100 fewer calories than one cup of buttered popcorn?
Suppose for dinner you want a pasta dish. You could either have fettuccine alfredo or spaghetti with tomato sauce. Both sound good, don’t they? Well guess what – the fettuccine packs 426 more calories! By simply subbing in the spaghetti, you save a bunch of calories and still eat a great tasting meal.
This is the basis for smart substitutions. None of the changes are earth-shattering, but they make your calorie goal a lot easier to reach. Some of them you might even prefer (such as mustard over mayonnaise). You don’t have to sub out every single fatty or high calorie food you eat, but a change here and there can be dynamite.
You’ll be amazed at the difference it can make. Even if you don’t do it all the time, if you make smart food substitutions a habit, you can speed up weight loss without putting yourself in dieter’s prison.
Here are some more suggestions for smart substitutions. Feel free to find your own and incorporate them to your daily diet.

Instead of

Regular potato chips
Pudding
Ice cream
Cream
Whole milk
Nachos w/ the works
Chocolate
Bagel w/ cream cheese
Boiling w/ butter
Ground beef

Try

Baked potato chips
Applesauce
Non-fat frozen yogurt
Evaporated milk
Skim milk
Tortilla chips & salsa
Cocoa
Apple slices w/ peanut butter
Boiling w/ chicken broth
Ground turkey

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!

Vitamins: What You Need to Know

2011-01-24T12:56:00.000-05:00

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Q. Glen, Should I take Vitamins and what are they?

A.If you are making a conscious attempt to live a healthy lifestyle, you are bound to come across conflicting information about the virtues of vitamins. Now that most of us have reached the age where our vitamin pills no longer resemble cartoon characters, it is difficult to know where to turn for reliable information.

Vitamins are organic substances, which are essential to the proper growth and performance of the human body. You receive many of the most important vitamins and nutrients by following a healthy eating plan. About 20 years ago, few doctors in the U.S. recommended taking vitamin pills or nutritional supplements.
That thinking has changed.

Today, even the American Medical Association recommends everyone take daily vitamins for health and wellness. Health reports on nutrients and supplements frequently provide heavy doses of conflicting information. Just reading these stories is enough to make your head spin. And if you think that is confusing, just wait until you stop into your local health food store or vitamin emporium. You will be overwhelmed by rows and rows of products, each one promising to be the Holy Grail of vitamins!

To help you know your vitamin A from a hole in your diet, here is a little basic information about some of the most common vitamins and nutrients you may want to supplement, along with some you can probably do without (at least in supplement form). A good general rule: Children and adults will most likely benefit from taking a daily multivitamin. Nothing replaces eating healthy foods, but taking a multivitamin provides added insurance that you're getting the necessary vitamins and micronutrients.

Now that we've established the taking of vitamins and supplements may be beneficial for your individual needs I need to issue this warning: Be careful not to take them in excess!
“Vitamins taken in excess work like drugs,” nutritionist Susan Burke. “Also, unless you have a vitamin deficiency it is important to realize that taking vitamin supplements is not going to cure anything."
It is very important to consult your personal physician before taking vitamins or supplements.

What You May Need
There are vitamins and minerals you may want to supplement to meet your individual needs. Most of these vitamins fall under the category of water-soluble vitamins. This group of vitamins includes the B vitamins and vitamin C. As the name implies, this group of vitamins dissolves in water. They are carried through the body in your bloodstream. With the exception of Vitamin B12, the body does not store water-soluble vitamins. After you use what you need, your kidneys flush out excess water-soluble vitamins in your urine. Water-soluble vitamins you may want to supplement include.

Folate (folic acid): Folate supplements are generally recommended for all women of child-bearing age because it helps prevent birth defects. Extra folate may be helpful for other types of people though, because there is increasing evidence that it can lower your risk for heart disease and colon cancer. Folate deficiency may also lead to anemia

Vitamin B12: This vitamin is essential for healthy nerves. Vitamin B12 deficiencies can cause anemia and memory loss, as well as increase your risk for heart disease and strokes. Many people may want to take B12 supplements, especially vegetarians and elderly people.

Vitamin C: As most people already know, vitamin C is found in many fruits and vegetables, and it helps bolster your immune system. While extremely high doses of vitamin C can cause diarrhea or kidney stones, many people could stand to take vitamin C supplements, especially smokers. Yet another reason smoking is unhealthy (as if you needed more) is that it depletes the body’s natural supply of vitamin C.
Though not technically vitamins, here are some minerals, amino acids and other substances you might consider taking in supplement form:

Omega-3 fatty acids: Though your best bet is to include plenty of fish in your diet, many people also take fish oil supplements. Among other benefits, these supplements can help prevent heart disease.

Calcium: This mineral is useful for strengthening your bones and teeth, and getting adequate amounts of calcium in your diet will help prevent osteoporosis. While your best bet is to get calcium from milk and dairy products, it can be difficult to get enough calcium from your diet alone. Doctors often recommend taking calcium supplements, though there has been some disagreement in the medical community about how much calcium your body needs.

Iron: This mineral is important to the function of your red blood cells. Iron deficiencies are a very common problem, especially for women. However, getting too much iron is thought to increase the risk of heart disease in men, so please use caution.

Zinc: This mineral is essential for tissue growth and healing. Doctors may recommend zinc supplements, especially to elderly people.

What You May Want to Avoid
According to Burke, people should not overload on fat-soluble vitamins. This group of vitamins includes: vitamins A, D, E and K. As the name implies, fat-soluble vitamins dissolve in fat and are carried through the body by fat molecules. Since these vitamins are often stored in body fat, taking supplements of fat-soluble vitamins is risky, unless prescribed by your doctor.

Vitamin A (also called Retinol): Vitamin A is important for good vision. It also bolsters your immune system, has an impact on reproduction and impacts numerous other bodily functions. Vitamin A is present in many foods, including fortified milk, eggs, cheese, liver and leafy green vegetables. High doses of vitamin A can be very toxic though. Excess vitamin A can cause bone fractures, hair loss, nausea, blurred vision and other problems
.
Vitamin D: Vitamin D helps increase your body's absorption of phosphorous and calcium. Your body receives Vitamin D through fortified milk, cheese, fatty fish and exposure to sunlight.
It should be noted that you do need increasing amounts of Vitamin D as you get older. People living in the upper regions of the Northern Hemisphere are also susceptible to Vitamin D deficiencies due to lack of sunlight. Many doctors do recommend vitamin D supplements to patients over 50, but overloading on vitamin D can be toxic.

Vitamin E: Vitamin E acts as an antioxidant and there is scientific evidence to support the fact that it helps reduce your risk for cancer and heart disease. Your best bet is to get vitamin E from green leafy vegetables, egg yolks, vegetable oils, wheat germ and whole-grain foods.

Vitamin K: Vitamin K produces many proteins that allow your blood to clot. You should get enough vitamin K by eating green leafy vegetables, dairy products, liver and cabbage. Excess vitamin K can interfere with anti-clotting medications.
Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell
Any questions? Ask Glen

Best way to eat Beans!

2011-01-09T06:52:00.000-05:00

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Q. Glen, what is high in fiber and a good source of protein? Any suggestions?

A. Yes, Beans -- also known as legumes -- are healthy and inexpensive. They are high in fiber and protein and low in fat. Legumes are also rich in folic acid, copper, iron and magnesium. They even help lessen your appetite. Best of all, it's easy to incorporate beans into your menu. Beans are versatile and bland in taste, which makes it simple to incorporate them into many different dishes. You can use beans in soups, stews, salads and casseroles. Try adding legumes to your menu and enjoy all the benefits

Glen's bottom line: Eat Beans!!!!!

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

The WorkOut GEM
Glen Edward Mitchell

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

678-294-5196

AskGlen@aim.com

Go Organic: The Truth

2011-01-02T15:31:00.000-05:00

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Q. Glen, Is Organic foods really the Best for you?

A. Health-conscious shoppers have the right idea. Buying organic is better for you and the earth. Organic products are free from pesticides, herbicides and other potentially harmful substances that can damage your health. More and more people are opting for organic, so it's easier to find. Once-pricey organics are becoming affordable for everyone due to high demand. Eating organic is one opportunity to choose a path to optimum health, lowering heart disease and cancer risk.

Bottom Line! Eat Organic.....Nuff Said ( whenever possible )

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!

Silent Assassin: Heart Attack Risk Factors

2010-12-18T18:53:00.000-05:00

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Q. Glen,How do I know if I am at high risk for a heart attack? And if I feel alright how can I tell?

A.Here is a article I read that best explains it!

There's a killer on the loose. In fact, the most deadly, dangerous killer of our time. Quietly stalking his prey, waiting until his victim is weak and vulnerable, and then, striking without warning with heartbreaking efficiency.

More deadly than Gacy, Dahmer, Berkowitz, Bundy and the BTK killer combined -- heart disease is the leading killer of men and women in the United States. Be afraid, be very afraid.
According to Dr. Curtis Mark Rimmerman, cardiologist, echocardiographer, medical director for Cleveland Clinic Westlake and author of Heart Attack: A Cleveland Clinic Guide, just because you don’t have any symptoms, doesn’t mean you’re not at risk for heart disease.
"Thirty to 40 percent of people with significant obstructive coronary artery disease -- plaque buildup on the inside of heart artery walls, which reduces blood flow -- have no symptoms at all until their first heart attack," explains Dr. Rimmerman.
So how can people protect themselves? By recognizing and managing the risk factors associated with heart disease, according to Dr. Rimmerman.

“The main way we gauge the likelihood of heart disease and heart attack is by taking an inventory of risk factors."

There are two types of risk factors that affect the heart and heart disease: modifiable risk factors, those that can be controlled by lifestyle and behavioral changes, and those that cannot, or nonmodifiable risk factors, says Dr. Rimmerman.
Nonmodifiable Risk Factors
Getting on in years: “Over 83 percent of people who die of coronary heart disease are 65 or older. At older ages, women who have heart attacks are more likely than men are to die from them within a few weeks,” Dr. Rimmerman writes.
Just being a man: Men have a greater risk of heart attacks than women, and they tend to have attacks earlier in life, according to Dr. Rimmerman.
Family tradition: “Genes are the No. 1 risk factor for coronary artery disease,” he explains. “Children of parents with heart disease are more likely to develop it themselves.

Higher heart disease risks are more common in African Americans, Mexican Americans, American Indians, native Hawaiians and some Asian Americans -- partly due to higher rates of obesity and diabetes. “And most people with a strong family history of heart disease have one or more other risk factors," he said.
Modifiable Risk Factors
Smoking gun: “Smokers’ risk of developing coronary heart disease is two to four times greater than that of nonsmokers,” he said.
Dr. Rimmerman explains that smoking is a powerful independent risk factor for sudden cardiac death in those with coronary heart disease. It also greatly increases the risk of developing coronary heart disease in the first place.
“It’s never too late to stop smoking. Over time, depending on the age at which you quit, your cardiac risk begins to reach that of a nonsmoker.”
Obesity and overweight: “People who have excess body fat -- especially if most of it is at the waist -- are more likely to develop heart disease and stroke, even if they have no other risk factors,” according to Dr. Rimmerman.
Excess weight increases the heart’s work; raises blood pressure, blood cholesterol and triglyceride levels; increases the likelihood of diabetes and lowers the levels of HDL (“good”) cholesterol.
While losing weight is often very difficult, according to Dr. Rimmerman, “losing even as few as 10 pounds can lower your heart disease risk.”
Diabetes: Even if blood sugar levels are controlled, diabetes increases the chances of heart disease and stroke, but if blood sugar is not controlled, the risks become even greater.
“About three-quarters of people with diabetes die of some form of heart or blood vessel disease,” says Dr. Rimmerman. “If you have diabetes, it’s extremely important to work with your health-care provider to manage it and control any other risk factors you can.”
High blood cholesterol: “As blood cholesterol rises, so does risk of coronary heart disease,” Dr. Rimmerman says.
Combined with other risk factors such as smoking and high blood pressure, the risk increases exponentially. Cholesterol can be affected by age, sex, heredity and diet.
High blood pressure: "High blood pressure increases the heart’s workload, causing the heart to thicken and become stiffer,” Rimmerman says. It also increases a person’s risk of stroke, heart attack, kidney failure and congestive heart failure -- and when teamed with other risk factors such as obesity, diabetes or smoking, it becomes a very risky combination for strokes and heart attacks.
Physical challenge: A sedentary lifestyle is a risk factor that contributes to all other risk factors. Dr. Rimmerman recommends regular, moderate-to-vigorous physical activity to help prevent heart and blood-vessel disease.

“Exercise can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people,” he says.
Now you’re armed with the knowledge necessary to recognize the risk factors of this silent slayer. You can learn more about the risks and controlling heart disease in Dr. Rimmerman's book Heart Attack: A Cleveland Clinic Guide. And to get your diet, weight and exercise back on track. Don’t be another victim.
Resource: Dr. Curtis Mark Rimmerman, Cardiologist.

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

Wishing You Great Health!

Any questions?
Ask Glen!

Drinking, Smoking Up Early Alzheimer's

2010-11-10T07:43:00.000-05:00

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Q. Glen, Does Drinking and Smoking have any effect on Memory?

A. Study Shows Cigarettes and Alcohol Lead to Earlier Development of Alzheimer's Disease

People who smoke a pack of cigarettes or more a day develop Alzheimer's disease years earlier than those who do not, and heavy drinking of alcohol increases the risk even more.

In what is being lauded as a significant finding, research presented at the American Academy of Neurology's 60th Anniversary Annual Meeting this week in Chicago shows that smoking and drinking are among the most important preventable risk factors for Alzheimer's disease.

Researcher Ranjan Duara, MD, of the Wien Center for Alzheimer's Disease at Mount Sinai Medical Center in Miami Beach, Fla., found that a combination of heavy drinking and heavy smoking leads to an earlier onset of Alzheimer's disease.
"It has been projected that a delay in the onset of the disease by 5 years would lead to a nearly 50% reduction in the total number of Alzheimer's cases," Duara says in a news release. "If we can reduce or eliminate heavy smoking and drinking, we could substantially delay the onset of Alzheimer's disease for people and reduce the number of people who have Alzheimer's at any point in time."
Duara's study involved 938 people aged 60 and older with possible or probable Alzheimer's. Family members provided information regarding the patients' alcohol consumption and cigarette usage.
Heavy smoking was defined as one or more packs of cigarettes a day; heavy drinking was defined as more than two drinks per day. The researchers also grouped participants according to whether they carried the apolipoprotein E-4 [ApoE-4] gene variant, which increases risk for Alzheimer's disease.
The study showed:

Heavy drinkers developed the disease 4.8 years before those who did not drink as much.
Alzheimer's developed 2.3 years earlier in heavy smokers than in those who were not heavy smokers.
The gene variant reduced the age of onset by three years.
People with all three risk factors developed Alzheimer's 8.5 years earlier than those who had no risk factors.

Alzheimer's disease is a progressive, incurable brain disease that leads to the loss of mental abilities that affect memory and learning. According to the Alzheimer's Association, about 5 million people in the U.S. live with the condition. However, there are concerns that the number will skyrocket in the near future as America's baby boomers reach their golden years.

Reference: Ranjan Duara, MD, 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?
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Why Belly Fat Hurts the Heart

2010-11-08T19:06:00.000-05:00

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Q. Glen, Can Belly fat be harmful to your Heart?

A. Belly Fat, Also Called Visceral Fat, Boosts Inflammation and Atherosclerosis, Say Scientists Studying Mice Belly fat tucked deep inside your waistline may be worse for your arteries than fat padding the rest of your body.
That's according to University of Michigan scientists studying the health risks of abdominal fat, also called visceral fat.
Here's what Miina Ohman, MD, PhD, and colleagues learned from their lab tests in mice:

Belly fat appears to boost inflammation.
Belly fat is linked to worse atherosclerosis (hardening of the arteries), which makes heart attacks more likely.

In those tests, some mice got a transplant of visceral fat. Other mice got a transplant of subcutaneous fat (which sits directly under the skin, not deep in the belly) or no fat transplant.
The bottom line: Visceral fat brought the most inflammation and the worst atherosclerosis.
After visceral fat transplantation, mice developed less severe atherosclerosis if their chow was laced with the diabetes drug Actos for 10 weeks. But Actos didn't affect atherosclerosis in other mice, and the researchers aren't ready to recommend any drugs for visceral fat.
Don't disregard the study, published online in Circulation, just because the tests were done in mice. Other studies have linked belly fat to health risks in people.
Belly fat does budge, but it takes work. Researchers have found that exercise is a must to get rid of belly fat.
Reference: 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
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Dwayne Wynn

2010-07-26T08:09:00.001-04:00

Good Morning: Facebook,Friends and Family: As I was running this morning and saw a hawk flying in the clouds, I thought of my brother, friend Dwayne Wynn so I a song by Elton John came to mind's eye and I came home and rewrote it as my personal dedication to my friend Dwayne Wynn out of respect for his spirit I hope you read and enjoy this rearrangement of " Daniel” “Dwayne Wynn” Thank you

Dwayne is dancing tonight on a stage

I can see that big afro from the front row in the west end

Oh and I can see Dwayne waving hi

God it looks like Dwayne, must be the clouds in my eyes

They say heaven is blissful though I've never been

Well Dwayne says it's the best place that he's ever danced in

Oh and he should know, because he's there right now

Lord I miss Dwayne, oh I miss him so much

Dwayne my brother you are older than me

Do you still feel the pain of that disease that did not heal

Your eyes have died but sole is still alive

Dwayne you're a star on the stage in the sky

Dwayne is Dancing tonight on a stage

I can see that big afro from the front row in the west end

Oh and I can see Dwayne waving hi

God it looks like Dwayne, must be the clouds in my eyes

Words by Elton John: rewritten by Glen Edward Mitchell in Dedication to the life and memory of Dwayne Wynn….

Do You Need C-Reactive Protein Testing?

2010-05-23T22:42:00.000-04:00

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Q. What is C- Reactive Protein Testing? And do I need to be tested?

A. The CRP test is one of the new markers for heart disease risk. CRP is a blood test that reflects inflammation within the body. Researchers have become convinced over the last decade that the body's arteries are not just tubes that carry blood — they are living "systems," and atherosclerosis is the result of the process of damage and repair to the linings of the arteries. This process produces inflammation just as surely as a scrape causes redness on the surface of your skin — and a CRP rise as well.

For the last decade, the drumbeat has been building. New tests have come along that supposedly will improve our ability to estimate a person's risk of a heart attack. Right now, you are supposed to know your cholesterol numbers and your blood pressure. Do you also need to know your C-reactive protein (CRP)?

Why do we need CRP testing when we already have several types of cholesterol to worry about? Low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol are in fact wonderful tests, but the painful truth is that about half of heart attacks occur in people with normal lipid profiles. Some cardiology experts are increasingly hopeful that CRP will improve our ability to figure out who has the highest risk of heart disease among people whose cholesterol data seem just fine.

Assessing risk

Several studies have shown that, among people with normal cholesterol numbers, the people with increased CRP levels have a several-fold higher risk of heart problems. Not only that, at least one study found that treatment of people with normal LDL cholesterol and high CRP levels led to a reduction in their risk of heart attacks. On the other hand, statins (extremely effective cholesterol-lowering drugs) did not do anything for patients with normal LDL and low CRP levels.
Based on information available so far, it sounds like a good strategy would be:

Get screened for cholesterol levels.
If your levels are high, get treated.
If your cholesterol levels are normal, consider a CRP test.
If your CRP level is low, relax.
If your CRP level is high, consider a statin, especially if you have other traditional risk factors for heart disease.

If this becomes the standard of care, it will mean that about three-fourths of adult Americans will be taking a statin — so the public health and economic consequences are huge. So huge, that most experts hedge when asked if everyone should get their CRP measured today.
As safe as statins are, they still occasionally have side effects. While CRP testing may help some people decide about the need for a lifetime of statin therapy, we still do not know if a person with an isolated high CRP without any other risk factors should take these drugs.

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

Please consult your physician !

Wishing You A Healthy Life Style!

Any questions?
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The Truth about Carbohydrates

2010-03-22T17:23:00.000-04:00

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Q. Glen, Good Carbs, Bad Carbs, Low Carbs, High Carbs ! Whats is The Real Deal?

A. Not all Carbs are Created Equal, It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

Here is the Truth about Carbohydrates

Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal.There are basically three types of carbohydrates:

Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.

Recent research has shown that certain simple carbohydrates foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.

Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

The Body’s Immediate Reaction to Very Low Carbohydrate DietsWhen there is a severe deficit of carbohydrates, the body has several immediate reactions:

With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

The Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:

The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar QuestionHow do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

Fruits: 2-4 servings daily
Vegetables: 3-5 servings daily
Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
Legumes, beans and peas: 1-2 servings daily
Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:

Fruit Juice
Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
White rice
French fries
Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:

Sugary desserts, cookies, cakes, pies, candies
Doughnuts and pastries
Chips, cola and carbonated beverages
Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that, when combined with your Eat 4 Life Nutritional Plan, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

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!

Eating Breakfast Boosts Weight Loss Efforts

2010-03-02T10:35:00.001-05:00

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Q. Glen, Should I skip Breakfast , While trying to lose weight?

A. If you're skipping breakfast in an effort to slim down, you might want to rethink your weight loss strategy. A growing body of scientific evidence supports the notion that folks who routinely eat breakfast tend to be thinner -- and healthier -- than those who don't.

Although it may seem counterintuitive, skipping meals seems to promote weight gain, rather than weight loss. Breakfast skippers are more likely to give in to midmorning munching or extra-large lunches.

Either way, they typically consume far more calories than they would if they had eaten breakfast in the first place. The results of a study published in the American Journal of Clinical Nutrition demonstrated that when dieters ate breakfast, they lost significantly more weight than those who routinely missed the morning meal.

The study, led by David Schlundt, Ph.D., at Vanderbilt University, included 52 moderately obese women. The women were asked to follow a calorie-restricted diet and were assigned randomly to one of two groups.

The women in both groups consumed an equal number of calories each day, but those in one group ate breakfast, while the other did not. Women assigned to the breakfast-eating group lost an average of 19.6 pounds in three months, while those assigned to the breakfast-skipping group lost an average of 13.6 pounds.

The results of the Vanderbilt study suggest that eating breakfast promotes weight loss in several ways. The women in the breakfast-eating group ate less at lunch and dinner, and they were less likely to engage in mindless snacking.

According to Dr. Schlundt, "When you eat breakfast, you're not as hungry later in the day. It's hard to stay on your diet and make wise food choices when you're feeling ravenous."

The breakfast eaters also had a lower intake of dietary fat when compared with the women who bypassed breakfast. Schlundt attributed the reduced fat intake to the wide variety of low-fat breakfast foods available.

"A lot of low-fat foods are commonly eaten at the morning meal, including oatmeal, cereal and fruit," he said. "Most of the foods that Americans eat at lunch and dinner have a much higher fat content."

Although the women in the study assigned to the breakfast group were given sample menus, Schlundt noted that the subjects were ultimately responsible for deciding what they would eat for breakfast.

"We told them to try to eat just enough to avoid getting hungry before lunchtime," he said. "We didn't tell them what to eat, but we did ask them to stay away from foods that were high in calories and fat."

Staying away from foods rich in fat and calories means that the "traditional" breakfast of bacon, eggs and pancakes is off-limits.

"Unless you're a serious athlete or you do some type of strenuous manual labor, you don't need a big, heavy meal," said Schlundt. "You just need to eat something light and nutritious to start your day off right."

For some folks, getting out of bed each morning is a challenge in itself, without the added hassle of worrying about what to eat. The good news is that preparing breakfast doesn't have to be complicated or time-consuming; it can be as quick and easy as splashing a little milk over some cold cereal.

Whole-grain cereals are an excellent choice. Like most varieties of cereal, they're low in fat and they're fortified with the entire alphabet of vitamins and minerals. But unlike highly refined cereals, whole-grain products are naturally high in fiber, an ingredient known to facilitate weight loss.

Fiber-rich foods provide substantial bulk, filling your stomach and satisfying your hunger. Because they take longer to digest than low-fiber foods, they keep you feeling fuller longer and help you avoid nibbling throughout the day.

Cereals made of bran and shredded wheat are rich in roughage, providing 5 grams of fiber or more per serving. Cereals made of rice puffs or cornflakes typically offer only 1 gram of fiber or less per serving.

Pouring low-fat or skim milk on your breakfast cereal gives you an added weight loss benefit. Regular consumption of calcium-rich dairy products, including milk, has been shown to accelerate the loss of body fat, especially from the abdomen.

Schlundt believes that the morning meal can be a very important part of any weight loss program.

"It takes a little extra time and effort to work breakfast into your day," he said, "but it's definitely worth 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!

BE ACCOUNTABLE!!!

2010-01-05T17:50:00.000-05:00

Ask Glen!

Q. Glen, I want to lose wait but people , places and other factors keep getting in my way! What do you think?

A. It's far too easy to blame other people for your weight problem. Maybe your spouse is critical and it drives you to eat. Perhaps obesity runs in your genes. We can all come up with a million reasons as to why we're overweight. However, playing the blame game won't accomplish anything. Be accountable for your situation and take responsibility. Nobody is force feeding you that second slice of pizza. Start taking the measures that are going to ensure that you lose weight and stop pointing fingers.

The only person who can determine the fate of your weight-loss efforts is you

Glen's Bottom Line: Be Accountable! (To thyne own self be true )

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!

http://www.fitnessbuilders4life.com/

Glen Edward Mitchell

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

678-294-5196

mailto:AskGlen@aim.com

Top 10 Strategies for Success

2009-10-15T05:00:00.003-04:00

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Q. Glen, Do you have any Tips for Setting and Meeting my Health Goals?

A. Yes, Use These Ideas to Meet Your Goals

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

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!

Consume Fewer Calories?

2009-10-13T04:45:00.001-04:00

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Q. Glen, If I consume fewer calories than my plan recommends, will I lose weight faster?

A. Strange as it sounds, going too low on calories can hurt your ability to lose weight. Here's why.

Your body is designed to protect itself from starvation during times of greatly-reduced food availability. So when you eat too little, your body thinks it's starving. To compensate, your metabolism will slow down considerably, making it very difficult (or impossible) for you to lose weight. In this state, your body will preferentially burn everything but your stored body fat.

Eating too little poses other problems as well, such as nutritional deficiencies. On top of that, if you later increase your calories after a long bout of eating too few, your body will be more likely to store these calories as fat, in preparation for another future "famine."

Your best bet is to aim for a slow weight loss of 1-2 pounds per week by combining a moderate calorie reduction with increased calorie expenditure through exercise. If all the info you entered during your program set-up is accurate, the recommended calorie range you received should be what you need to accomplish this healthy rate of weight loss.

Some people have problems eating enough calories when they try to avoid dietary fat—especially by always choosing low-fat or non-fat versions of common foods. So try to find some good sources of "healthy fats" (the monounsaturated fat in nuts, olive and canola oils, avocados, etc.), and foods high in Omega-3 fatty acids, like flaxseed, salmon, or tuna. The following articles will help you boost your overall calorie intake and choose healthy fats to add to your meals and snacks:

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!

Growth hormone doesn't help athletes

2009-10-09T04:43:00.002-04:00

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Q. Glen, Does Growth Hormones ( HGH ) Enhance Athletics Performance?

A. STANFORD, Calif. (UPI) -- A U.S. review of randomized-controlled trials that compared growth hormone to no-growth-hormone treatment in healthy people found no athletic benefit.

Study leader Dr. Hau Liu of Stanford University said the review of people ages 13 to 45 found lean body mass increased in people who took growth hormone, but strength and exercise capacity did not.

However, those who took growth hormone experienced soft tissue swelling and fatigue more frequently than those who did not take growth hormone.

The review, published online in the Annals of Internal Medicine, concluded claims growth hormone enhances physical performance are not supported by the scientific literature. Growth hormone may increase lean body mass but may not improve strength and may worsen exercise capacity and increase adverse events, the review said.

Reference: Stanford University

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!

Lack of Sleep Linked to Weight Gain

2009-10-08T04:50:00.004-04:00

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Q. Glen, Is Lack of Sleeping related to Weight Gain

A. Yes the key to weight loss for some people could be as simple as getting some extra shuteye.

New research suggests that people who don't get enough sleep tend to weigh more -- and that sleep can affect levels of the appetite-regulating hormones leptin and ghrelin.

"There is a dynamic balance between proper sleep and proper health. Sleep deprivation affects weight and a lot of other things. If you cheat sleep, there are a number of consequences, including affecting your hormones, appetite and mood," said Dr. Patrick Strollo, medical director of the University of Pittsburgh Medical Center's Sleep Medicine Center.

Two out of three Americans are overweight, and almost one in five are obese, according to the U.S. Centers for Disease Control and Prevention. And, while most people are aware of the relationship of diet and exercise to excess weight, few realize that the amount of sleep they get each night can also affect their weight.

Researchers at the Sleep Disorders Center at Sentara Norfolk General Hospital in Virginia conducted two studies, each included 1,000 men and women, and they found that those who reported sleeping less tended to weigh more.

Of course, it could be that being overweight might make it harder to get a restful night sleep.

"People who are overweight may have less restful sleep due to heartburn, snoring or more serious sleep disorders like sleep apnea or night eating syndrome," said Dr. Michelle May, author of "Am I Hungry? What To Do When Diets Don't Work."

But, she said, "It works both ways," and that a lack of sleep can affect your weight. Sleep deprivation affects your body chemistry, appetite and the choices that you make throughout the day, May said.

Another recent study included 12 healthy men in their 20s. Each of the men slept only four hours for two nights. The study found that levels of leptin, a hormone that tells the brain it's time to stop eating because the stomach is full, decreased by 18 percent during the two-day study period. Levels of another hormone, ghrelin, which turns the hunger mechanism on, increased by 28 percent.

On average, the men reported that their hunger pangs increased by 24 percent.

"Hormones change with sleep loss and deprivation," said Strollo. "Sleep deprivation can affect appetite and also the type of food that one desires. When you're sleep-deprived, you generally don't crave carrot sticks."

May agreed, adding, "When you're tired, you're less resilient to stress and other common emotional triggers for eating. When you eat to help you cope with emotions, you're more likely to choose comfort foods like chocolate, ice cream or chips. And, since eating only helps temporarily, you may find yourself reaching for food again and again to try to make yourself feel better.

"Getting enough sleep is the best way to prevent sleep deprivation from contributing to weight gain," May advised. "When you aren't able to get your Zzzs, pay more attention to how much you eat and how you handle fatigue and stress. A short walk will be a better energy boost than a trip to the candy machine."

Strollo said that while most people need between seven and eight hours of sleep a night, there are some people who need as many as 10 and others who may do well on just five hours.

The best way to figure out how much sleep you need, he said, is to take a long vacation and after a couple of days of catching up on your sleep debt, see how many hours of sleep you need to wake without an alarm clock. Since many Americans don't take long vacations, if you feel that you're not fully functional all day, or that you're doing things to stay awake, like a double-espresso shot, you're probably not getting enough sleep, he said.

May added that it's important to remember that "healthy eating, physical activity and sleep are not luxuries, they are necessities."

Reference: The Sleep Center

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 Ultimate Butt Workout

2009-10-07T03:54:00.002-04:00

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Q. Glen, How do I get a Better Butt?

A.You want a great looking tight butt, don't you? And, you want a workout that can help take you there. You've come to the right place because I have a workout that's proven to produce results.

To get a bodacious booty, you need to follow the rules of a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories and strength training for the entire body to stimulate the metabolism and tighten your muscles.

Your glutes won't get tight and small unless your overall body fat is reduced. Let's be honest here -- you can do all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat; that fact is non-negotiable.

There are only three exercises involved in my program -- the squat, walking lunges and leg presses.

Let's get to it.

You will be performing three super sets -- all three exercises in a row without rest. After a 90-second rest, repeat two additional times (with the same 90-second rest between sets).

Squats: The barbell squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches past shoulder width and squat to a parallel position, you'll really feel those glutes being worked.

However, you have to go to the parallel position for maximum effectiveness. Don't let ego guide you on this exercise. Reduce the weight poundage if necessary and focus on perfect form. Perform a set of 15 repetitions to momentary muscular failure. After the set is completed, immediately go to the next exercise without a break.

Walking Lunges: Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot.

Walk lunge 15-20 steps, and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. After the set is completed, immediately go to the next exercise without a break.

Angled Leg Press (also called inverted leg press): Place your feet two inches higher than you normally do on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can't forget that we need to protect those knees.

Perform a set of 15 repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement. By the end you'll have performed nine total sets in minimal time and your glutes and legs will be burning -- but you'll love it.

Please note: This routine isn't for everyone because it's advanced. If you're not an advanced exerciser, follow these guidelines: Perform one set of each exercise on alternate days of the week for two weeks. In week three, add a set. Add a third set in week six, but do not attempt the super set. You'll need three to six months of experience before you can begin the super set routine. However, it is something to strive for.

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!

Speed Up Your Fat Loss!

2009-10-06T05:08:00.002-04:00

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Q. Glen. How can I speed up My Metabolism?

A. Have you been trying to lose body fat, but find it comes off at a snail's pace? Tired of losing a pound a month as you exercise and diet your brains out? If you're working out with efficiency and maintaining a slight caloric deficit, you can actually lose up to 1.5 pounds per week. That's a lot of fat loss in the course of one year.

However, even if you haven't been consistent, I have some metabolism-boosting tips that should help ignite some good, steady fat loss.

1. Increase your meal frequency: That's right, I want you to eat more often, but don't increase your total calories. For example, if you eat three times per day, break those three meals into five to six smaller meals and eat every three hours. Food can actually help burn body fat when it's used strategically. When you eat a large meal such as a big bowl of pasta, you raise your blood-sugar levels and the body increases its level of insulin. This only serves to make you fat! If you break your meals into smaller feedings it helps to control blood sugar -- this puts you in a better position to lose fat. If you're an eDiets member, you're already experiencing this great method through one of our many meal plans.

2. Break up your workout: Many people are pressed for time and the thought of exercise becomes another stress in their lives. With family responsibilities, work, financial pressures, etc., the thought of exercise is like a weight on their shoulders. However, research has proven that two short bouts of exercise per day will actually stimulate the metabolism more than one longer bout. Go for a brisk 15-minute walk first thing in the morning before work and then another one at lunch time. Do this five days per week and I know you'll see progress at the end of 30 days.

3. Eat breakfast: Although this is an obvious one to me, I'm always amazed at the amount of people who think they're doing the right thing by skipping breakfast. I always stress to my clients to think of the body from the inside-out. The human body's main goal is survival. If it senses any type of emergency, it will do everything in its power to keep you alive. If you sleep through the night and then deprive the body of food in the morning, what do you think the body is sensing at this point? That's right, it senses a potential famine and then holds onto stored body fat to keep you alive. I'm not exaggerating this point -- this is exactly what happens. Remember, calories from food represent heat. Use the heat to rev your metabolism.

4. Cycle calories: This is a technique I've used on several clients with amazing success. For three days, consume your minimum calorie requirement based on your height, weight and goals. Then, on day number four, increase your calories by an additional 400 (nutritious foods only). For example, if you're losing fat by consuming 1,200 calories per day, simply raise your calories to 1,600 on day number four. This technique can actually get the metabolism racing and stimulate additional fat loss. Just remember that the additional calories come from good sources of protein, carbohydrates and fats -- not pizza.

5. Drinks lots of water: Remember what I said about thinking of the body from the inside-out? Muscles and other tissues are made up of approximately 80-percent water. If you limit your water intake, the body will retain water and make you feel like the "queen or king of bloat." We all know how absolutely awful it feels to be bloated. It doesn't take much for this to happen -- the body only needs to be dehydrated by approximately 2 percent for this to take place. Drink .55 multiplied by your body weight in ounces of water per day. Staying hydrated will release some excess water trapped in the body and most likely reduce your weight by a few pounds.

6. Exercise in the morning: If you can fit it into your schedule, exercise in the morning. People who exercise consistently in the morning find that exercise at this time regulates their appetite all day long. They don't get as hungry and they start the day with a boost to the metabolism.

7. Perform cardio interval training: Cardio interval training is simply short bursts of high-intensity exercise combined with more moderate intensity within the same workout. Studies have shown that people who perform interval training twice a week (in addition to two other days of lower intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45-second burst into your stationary bike workout every four to five minutes. You can also add a 45-second super brisk walk to your treadmill workout in the same timeframe. Your body will be working harder and will be forced to burn more calories. In addition, you won't need more than 25 total minutes for your workout. Try to get two additional days during the week of lower intensity cardio as well.

8. Boost your metabolism by reading instead of watching TV: Researchers at Memphis State University monitored 32 girls as they watched a half-hour television program. They found the metabolic rates dropped as much as 16-percent below resting metabolic rate. In other words, they burned fewer calories watching TV than they did just by reading!

9. Drink green tea: Green tea is a popular tea from Japan that has numerous health benefits, including weight loss. It's not 100 percent certain how green tea helps one to lose fat, but it appears to increase the amount of calories the body burns -- not necessarily because of the small amounts of caffeine it contains, but due to a compound abbreviated as EGCG. When purchasing green tea make sure the label states that the green tea used is standardized for caffeine and EGCG.

10. Practice hydrotherapy: This could have been placed in the "drink lots of water" section but deserves its own section due to its efficiency. First thing in the morning, drink 32 ounces of very cold water on an empty stomach. Don't eat breakfast for at least 30 minutes. The cold water will force your body to raise its core temperature, thereby stimulating your metabolism and excreting any excess water. You may find that you lose two pounds the first month you try this. If you want to take it a step further, do the same thing at lunch. Just make sure to wait the 30 minutes prior to eating. Remember though, if you're consuming excess calories each day, this tip won't work.

Try several of these easy-to-use tips and start getting your fat burning metabolism revved.

If you're looking for the ultimate solution, you can find it at The WorkOut GEM Clean, Lean & Mean Eat 4 Life Plans with our results-oriented nutrition and workout programs, as well as through our ongoing commitment to member support.

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!

Simple strength training tips

2009-10-05T04:43:00.001-04:00

Ask Glen!

Q. Glen, I never Lifted any weights in my Life and I am getting older ! Should I start now?

A. Yes, If you’ve never lifted weights in your life — and many people haven’t — why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.

Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.

On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.

Beginner’s simple strength boosting exercises A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.
Seated bridge Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set.
Triceps dip Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.
Standing calf raise Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set.

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!

Calorie counting made easy

2009-09-28T04:57:00.001-04:00

Ask Glen!

Q. Glen, I want to lose weight, How do I monitor my daily caloric intake?

A. Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. A range of influences can affect how people gain and lose weight. But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start.

Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15 — that’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Let’s say you’re a woman who is 5 feet, 2 inches tall and weighs 150 pounds, and you need to lose about 12 pounds to put you in a healthy weight range. If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). To lose weight, you will need to get below that total.

For example, to lose one to two pounds a week — a rate that experts consider safe — your food consumption should provide 500–1,000 calories less than your total weight-maintenance calories. If you need 2,250 calories a day to maintain your current weight, reduce your daily calories to 1,250–1,750. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

Meeting your calorie target

How can you meet your daily calorie target? One approach — probably the most accurate — is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information.

If you hate counting calories, a different approach is to restrict how much and how often you eat, and to eat meals that are low in calories. Indeed, dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. Whichever method you choose, research shows that a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach. The same applies after you have lost weight and want to keep it off. Sticking with an eating schedule increases your chance of maintaining your new weight.

Some people focus on reducing the fat in their eating plan because, at nine calories per gram, fat by weight contains more than twice as many calories as carbohydrates or proteins (four calories per gram). By substituting lean cuts of meat for fatty ones, avoiding high-fat packaged foods and snacks, and refraining from fat-rich products such as butter, mayonnaise, and salad dressings, you can cut out dozens or even hundreds of calories per day. On the other hand, many people mistakenly think that cutting fat always means cutting calories. Some fat-free foods actually contain more calories than the regular versions because manufacturers use extra sugar to make up for the flavor lost in removing the fat. Moreover, low-fat or nonfat foods are not low-calorie if you consume them in large quantities.

When you can’t count calories

Guidelines to follow when straight calorie counting is impractical.

1. Eat foods that are filling and low in calories. That means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.

2. When you eat meat, choose lean cuts of meat and modest amounts — about 3½ or 4 ounces per serving.

3. Avoid fried foods. For stovetop cooking, it’s better either to stir-fry foods in nonstick pans lightly coated with a cooking-oil spray or to braise them in broth or wine. Baking, broiling, and roasting add no extra fat to your meals.

4. Use low-fat or nonfat dairy foods. Milk, yogurt, and cheese are good sources of protein and calcium, but the whole-milk versions of these dairy products are very high in fat.

5. Avoid fast foods. Hamburgers, chicken nuggets, French fries, and other fast-food meals and snacks tend to promote weight gain for two reasons. First, they are high in fat, calories, or both. Second, the “value meals” are often excessively large and tempt you to overeat.

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!

How Long Should You Hold a Stretch?

2009-09-28T04:44:00.003-04:00

Ask Glen!

Q. Glen, How many seconds do I have to hold a stretch?

A.basic static stretch – holding the pose for an extended period – should last about 30 seconds. Anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue; hold too long and you risk injury. While some recent studies suggest stretching doesn’t necessarily improve performance or decrease one’s risk of injury, the American College of Sports Medicine still advises stretching your major muscle groups two or three days a week.

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!

7 Most Effective Exercises

2009-09-24T04:13:00.001-04:00

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Q. Glen, What are the most Effective Exercises?

A.Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart.

That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking.

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It's not just for beginners, either: Even the very fit can get a good workout from walking.

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.

Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session.
"Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.

2. Interval training.

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."

The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats.

Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.
"They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen.
Form is key, though, warns Petersen.
"What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional."
For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible."
"Think of how you sit down in a chair, only the chair's not there," suggests Gotlin.
Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help.
"Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair.
Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.

4. Lunges.

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

"A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.

Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.

Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.
Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says.
To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.

"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.

5. Push-ups.

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.
"I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you.

Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."

Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.

6. Abdominal Crunches.

Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.

"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.

To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.

"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."

But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.

"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row.

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.
Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

Technique

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.

"Done with good technique, all exercises do what they're supposed to do," says Petersen.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.

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!

Common Fitness Blunders

2009-09-23T04:12:00.002-04:00

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Q. Glen, What are the common mistakes one make in trying to get fit?

A. There are numerous fitness blunders that everyone—beginners and experienced exercisers— fall into occasionally. Some may even become a regular part of your fitness routine. But, to get the best results from all your hard work, it’s important that you don’t find yourself creating a fitness routine filled with mistakes. This can set you up for injury, lack of results, boredom, plateaus, and just an overall lack of success. Analyze your fitness routine on a regular basis and ask yourself if you fall into any of these common blunders.

Blunder #1: Skipping the Warm Up, Cool Down, and Stretches

This may be one of the most common habits of exercisers! You finally committed yourself to a fitness routine, and you don’t want to waste any time. Often individuals jump right into exercise full bore. After all, warming up and stretching seems meaningless and a waste of time.

NOT TRUE! Warming up and stretching should be the foundation of your exercise. They should be viewed as a transition into exercise, allowing your body and mind to prepare for running, jumping, endurance, etc. Here is what you gain from a proper warm-up/stretch and cool-down/stretch:

Your muscles and connective tissue loosen to prepare for the stress of exercise
Oxygen and blood flow to your muscles and connective tissue increases, providing fuel for better muscular performance
Tension in your body decreases
Breathing patterns establish, helping relax the body during exercise
Joints are lubricated to allow for better performance
Muscle soreness is prevented and/or reduced during and after your workout
Better body awareness
Quicker reaction time
Improved posture
Improved coordination

You’ve probably exercised without warming up and stretching properly, and maybe nothing horrible happened. It may seem unnecessary, but consistently skipping it will limit your gains and put you at risk for injury. You could even be injured without even knowing it since you may not feel any pain right away.

Fix it Tip: Try to warm-up with a low impact exercise for 5-10 minutes. A light sweat is a good indicator of your body temperature rising. Follow your warm-up with 5-10 minutes of stretching, head to toe. A cool down and stretch is just as important, following the same guidelines. Most of your flexibility benefits will come from your post-exercise stretch because your muscles are so warm.

Blunder #2: Looking For Instant Gratification

We are a culture of instant gratification seekers! Expecting fast results from a new diet and fitness plan is very common. Unfortunately it is one of the worst mindsets a beginner can create. You know about all the great benefits of exercise, like increased energy, weight loss, and better health. You exercise for a week straight, wake up the following Monday completely wiped out, a couple pounds heavier (because the exercise made you so hungry), and you have a cold. What gives?

Exercise definitely provides many great benefits, but the results are often seen weeks or even months after you begin. When you are consistent:

Your metabolism speeds up to allow for weight loss
Your body will adjust to the stress of exercise and you’ll feel more rejuvenated
Your immune system improves to help prevent sickness
Your strength and endurance improves, making exercise (and daily tasks) easier
Your mood and energy levels stabilize throughout the day
You sleep better at night
You look and feel better!

Fix it Tips: Don’t throw up your hands if you don’t see what you are looking for. Analyze what you are doing and try to make adjustments. It’s worth it.

Try to focus on other improvement besides weight loss- how you feel, how much you’ve learned, how you have more energy, etc.
Keep in mind that progress may be slow in the beginning. It probably took you many years to gain the weight you are trying to lose. You can’t expect to take it off in a fraction of the time. Plus, slow and steady weight loss (about 1-2 pounds per week) is healthier- AND you’re more likely to keep it off when it happens at this rate.
Get support and encouragement from a buddy, your friends and family, or on the message boards. Sometimes a kind word is all you need to stop you from giving up.

More Fitness Blunders to Follow.....

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!

7 Best Ab-Flattening Foods

2009-09-22T04:35:00.002-04:00

Ask Glen!

Q. Glen, I doing 1000 crunches! Nothing is happening . Am I eating right?

A. If you’ve been doing crunches for months and still aren’t seeing results, the problem might not be your exercise plan. According to experts, there are certain foods that can make bellies appear bloated and flabby. Fortunately, there are also several superfoods that can give virtually any stomach a leaner, more toned look. To get started, try these seven belly-flattening treats.

1. Healthy fats. Certain types of fat, such as omega-6s and trans fats (most often found in baked goods and corn oils), can declare war on your waistline. But monounsaturated fats (found in olive oil, fish, and flaxseed), can have ab-flattening effects. According to a study published in the British Journal of Nutrition, a diet rich in monounsaturated fats helps people lose small amounts of body fat without reducing their caloric intake.

2. Oranges. Instead of drinking a glass of orange juice with your breakfast in the morning, try eating a whole orange instead. According to the Centers for Disease Control and Prevention (CDC), whole fruit makes people feel fuller than juice does. In addition, a medium orange contains much more fiber than its liquid equivalent, and in several studies, fiber has been shown to reduce belly fat.

3. Popcorn. Whether they’re labeled light, fat-free, or regular, most popcorn varieties are healthful. But for flatter abs, it’s especially important that your popcorn isn’t loaded up with extra butter and salt, either of which could lead to weight gain and bloating. For best results, opt for whole-grain brands with no trans fats.

4. Turkey. A lean cut of turkey offers the protein your body craves without the additional calories that come with many processed foods. Just be sure to order low-sodium turkey from the deli counter, and avoid purchasing the packaged kind, which can be loaded with belly-bulging preservatives.

5. Celery With Peanut Butter. This children’s favorite is often called “ants on a log” when raisins are added, but it can be a great snack for adults, too. Peanut butter in small quantities provides good sugars and quick proteins and can ease your food cravings. The celery is a primarily water-based vegetable, so you can eat as much as you want without feeling guilty.

6. Milk. As it turns out, milk really does do a body good. In fact, studies have shown that drinking three glasses of low-fat or fat-free milk every day can help maintain a healthy weight. If you aren’t big on dairy products or don’t like the taste of plain milk, try mixing milk into a protein shake or sorbet, or look into soy options. Other dairy products may also help; remember to eat in moderation low-fat or skim versions of cheeses and yogurts.

7. Wine. A growing body of research suggests that drinking a glass of wine with dinner may help you maintain a smaller waistline. According to the National Center for Health Statistics, one 4-ounce glass of red or white wine seems to be the optimal amount. However, moderation is key: Drinking any more alcohol than that could put you at risk for weight gain.

Any questions?

Ask Glen!

KEEP YOUR METABOLISM REVVED 24-7

2009-09-21T04:46:00.002-04:00

Ask Glen!

Q. Glen, How can I keep my metabolism going and stop my weight-loss plateau?

A.After a few weeks, any workout can feel old.

But the Fitness Builders, Clean, Lean & Mean workouts are designed to eliminate boredom and keep the pounds melting off. Each week you add more reps or another set, which means new muscle growth and more calorie burn.

Here are two ways to avoid the dreaded weight-loss plateau:

1. Keep things varied with intervals. They burn belly fat more effectively than standard cardio Interval training"will skyrocket your post-workout metabolism, allowing you to burn almost twice as many calories as you would with traditional cardio workouts,

Your easiest move: Get on a stationary bike, go as hard as you can for 20 seconds, rest for 20, and go again. Do that eight times. You'll be drained—but finished in just minutes.

2. Learn to increase resistance properly. Focus on reps before weight. If a set calls for eight reps, any weight where you can do six to 10 reps is the right amount. If you can do more, increase the weight; if you can't do six, drop back.

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!

Use Aerobic Exercise as a Building Block

2009-09-17T04:57:00.001-04:00

Ask Glen!

Q. Glen, Do I have to stay on a Treadmill to get good Cardio?

A.There is More to Cardio than Just Running

If the exercise world was to pick a mascot, what do you think it would be? A jump rope? A punching bag? A man with a giant baseball as a head? If I had to guess, it would be a treadmill. This machine is one of many ways to get moving and running, which is vital to anyone who is exercising. This is because it’s aerobic exercise, a cornerstone to being physically fit.

Aerobic exercise uses large muscle groups rhythmically and continuously and elevates the heart rate and breathing for a sustained period. Say what? In other words, you are exercising at a faster but stable rate, as the heart and lungs try to keep up with your demand for blood and oxygen so you can continue exercising.

The beautiful thing about aerobic exercise is you can do it everyday without even knowing it! When you walk up the stairs instead of taking the elevator, when you ride bikes with your family, and when you run with your dog--it’s all aerobic exercise.

The benefit list for aerobic exercise includes decreasing cholestrol levels and blood pressure, improving muscular endurance, reducing body fat, and it makes your heart, lungs and bones stronger. You will breathe easier and your heart will be much healthier.

Eventually, you will want to build up your cardio level so you can also partake in anaerobic exercise, which is exercise at a more difficult pace. This is when you are going all-out, like the 100-meter dash. Consider anaerobic the icing on the cake to good, cardio exercise. It’s important to gradually work anaerobic exercise into your workout, starting with very low intensity, especially if you’re not used to it. Doing 20 wind sprints or something similar right away can lead to injury or worse.

Here are some examples of both aerobic and anaerobic exercises. Feel free to try some or all of them out when you are ready:

Running
Riding a bike
Elliptical machine
Rollerblading
Swimming
Skiing, especially cross-country
Canoeing
Spinning
Even walking!

Anaerobic

Weight lifting
Sprinting – on your feet or a bike
Jump rope
Sports like tennis, basketball, football

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!

7 Ways to Stay Motivated For Your Workouts

2009-09-16T05:00:00.001-04:00

Ask Glen!

Q. Glen, I want to Exercise more, Eat Healthier but I can not stay motivated! Do you have any tips?

A.You can have the best exercises and intentions, but it's all worthless without the motivation. Here's how to maximize yours -- and push yourself harder, farther, and faster

There will be days (every day?) when you don't feel like doing your workout.

Sometimes you don't want to get out of bed.

Sometimes you don't want to leave your office because you feel like there are too many deadlines (this is when you need a workout the most!).

Sometimes you don't want to end storytime with the kids only to head down to the basement gym.

It even happens to me.

But I knew how I'd feel like a million bucks after the workout. And in the end, I know I can't let myself become "soft" and start skipping workouts. I have to lead by example.

So if you are set on achieving a goal, then when it's workout time, come heck or high water you've got to bear down and do the job.

Here are 7 tips for you to get inspired to get through your workout.

1) Reward yourself. Finish your workout and treat yourself to a magazine, a TV show, some extra time with your family, some new songs for your IPOD, or even a little extra time for yourself.

2) Or set up a punishment for missing workouts. Skip the workout, put $20 into a jar to spend on home repairs. Make sure your spouse controls the jar.

3) Review your goals everyday and every night. Keeping your goals fresh in your mind will help you stay on track.

4) Realize that the hardest part of the workout is often getting your butt to the gym. Once you get 5 minutes into the workout, you will be over the hump. So tell yourself, "I'll just go in and do 1 set of the first 2 exercises, then I can go". Next thing you know, you'll have done the entire workout.

5) Visualize yourself doing a great workout and finishing strong. Get yourself mentally prepared and you will literally have better workouts each time.

6) Crank the tunes. Seriously, nothing motivates like music.

7) Get social support. If you have a workout partner, you'll feel like crap if you let them down.

Now get out there and kick the fat to the curb,

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!

Feeling Flexible: Work It Out

2009-09-14T04:59:00.001-04:00

Ask Glen!

Q. Glen, I workout a lot, but I am always stiff! Any sugesstions?

A. Along with muscle strength and endurance, flexibility is on the top of the list when evaluating your fitness level. Flexibility is a joint's ability to move through a full range of motion. Without flexibility, you'd be missing an important part of overall health. Stretching before and after every workout is the best way to increase flexibility. Along with improved performance, posture and lower risk of injury, flexibility also aids in balance and coordination.

Glen's Bottom Line: Start Flexing!!!

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 Speed of Lite: Chew On This

2009-09-10T04:52:00.001-04:00

Ask Glen!

Q. Glen, I eat fast! Very fast , I eat so fast and so much by the time I have realize it I have eaten to much! any suggestions?

A. Savor every bite and eat slowly. Digestion takes time. You may keep on eating because you still feel hungry. By taking it slow and steady, the body has time to realize it's full. This usually takes about 20 minutes -- so pace yourself. Never eat while standing. Make the meal your main focus. Instead of eating at record-setting speed, take it slow. You'll be less likely to go back for seconds when you already feel full

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

Dieting By The Book: What You Need

2009-09-09T04:11:00.001-04:00

Ask Glen!

Q.Glen, I get bored with my "diet" food ! Any suggestions?

A. Experiment in the kitchen. Variety is the spice life -- it's also a great strategy for sticking to your meal plan. Trying different recipes will keep your weight-loss efforts from getting boring. Stop by a used book store and pick up a couple of healthy cookbooks. Surf the web for meals that appeal to your tastes. Peruse magazines for new ideas. There's a wealth of resources out there loaded with healthy variations of traditional favorites or meals you've never even tried.

Glen's Bottom Line: Variety is the spice life! So get Spicy....

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!

Do's and Don'ts of Good Goal Setting

2009-09-08T05:02:00.006-04:00

Ask Glen!

Q. Glen, How do I go about setting my Goal's for Health and Exercise?

A. Goal achievement, especially when it comes to health and fitness, can be a mystery. Most of us have no trouble with Step 1 (Setting the Goal). Setting a goal is the easy part, it's those other steps that can be a puzzle. But you CAN turn achieving your goals into a science with the right strategies. Here are a few of my favorites:

DO create a plan. DON’T wait for "someday" to roll around.
Setting the goal is just the first step. Know where you’re going, what resources you’ll need, who can help and – most importantly – what Plan B is when life throws a monkey wrench into Plan A.

DO start small. DON’T focus on too many things at once.
Try focusing on one goal at a time. Use a small goal that you know you can do each day for the next two weeks, like getting up without the snooze or drinking eight cups of water. Build that first habit to boost your confidence and pick up speed.

DO write it down. DON’T forget to give yourself a deadline.
Deadlines turn wishes into goals. The act of writing down your goal is powerful enough to keep you committed and focused. Better yet, find a visual that represents your goal or how your life will be different. Seeing it makes it seem more possible.

DO be specific. DON’T deal in absolutes.
Avoid the words ‘some’ and ‘more’, as in "I will get SOME exercise" or "I will eat MORE veggies." It leaves too much wiggle-out room. Deal in measurable things that you have control over. And never say ‘never’ or ‘always.’ All or nothing is a common attitude that leads people back to bad habits.

DO leave room for failure. DON’T expect perfection.
Persistence is key. Accept the fact that you might not make it on the first try. In a recent study, only 40% of people who successfully followed New Year's resolutions did it on the first try; 17% of resolution achievers took six or more tries before they got it right – but they did get it right.

DO track your progress. DON’T fool yourself into failure.
Memory can be pretty selective. It conveniently forgets that extra brownie while remembering activity that never happened. The only way to know for sure is to track goals regularly with a checklist or journal.

DO reward your success. DON’T beat yourself up over failure.
This is the step that trips up most people. Negative reinforcement is all around us, telling us every day what we’re doing wrong. This is not the approach to take to succeed with your goals. Why not focus on what you’re doing right instead? If you take a step back, learn from it and take two steps forward.

DO find a support system. DON’T try to do it alone.
A goal buddy can make all the difference this time. People that can help are all around you – on the SparkPeople support message boards, at work, even in your own family. Just add one person to your support group, and you double your motivation, double your energy, double your commitment – and double your FUN.

DO make a commitment. DON’T ever forget that you can do 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!

How to end the fat loss confusion

2009-09-07T04:28:00.001-04:00

Ask Glen!

Q. Glen, How Do you Stop all this Fat loss Confusion?

A. People are confused more than ever about how to burn fat. They are confused about the best way to go about achieving the body they want. They are confused about what works and what doesn't, and the reasons why.

There are countless individuals slaving away in gyms and fitness centers around the country right now. They are working tirelessly, almost every day, on the treadmill, stair-climber, elliptical, etc. to burn those calories and fat. They also might be lifting weights several times a week for hours at a time to build some strength and muscle. They might even join a few aerobics or spinning classes too.

They are probably also trying one of the latest diet strategies that promises miracle fat burning and weight loss. They could also be spending a lot of money on the latest and greatest dietary supplements that could be that miracle pill that will aid in weight loss.

They are also carefully watching the scale as their main judge of fat loss progress. If it goes up a pound or two, they may behave rashly and maybe even change up their entire workout or diet program! And of course there are others are doing variations on that same theme.

After all, this is the kind of stuff that many of the popular fitness and diet gurus typically recommend to burn fat. But with so many different strategies and plans being pushed as the be all and end all, what happens is we tend to go overboard.

And when that happens, we lose sight of what really matters in achieving lifelong fat burning, fitness and health…the principles than many people don't know about, most people have forgotten, and only a select few put to use to achieve lifelong health and fitness. These are the same principles I used to drop over 40 pounds of unwanted body fat, keep it off, and revitalize my life!

With any exercise or nutrition program, you'll probably lose some fat initially, but far too often the progress doesn't continue or doesn't come as fast as the person would like because they're using a temporary mindset. They're only focused on the short term and one specific goal. So they end up switching to something else, and the cycle continues until they've become consumed by this cycle of confusion.

I believe that this is one of the biggest, if not the #1 reason for the lack of fat loss and fitness progress that is being experienced by the masses of exercisers and dieters in the world. They are jumping from one fad diet or exercise routine to another, while losing sight of what's really important, and what really works. Simply put, they are exercising far too much, not nearly intensely enough, and trying to adhere to unrealistic diet recommendations.

If instead they focused on a long term plan, a lifestyle as it's often called, and didn't worry about "losing 10 pounds by summer", they would find it far easier to do the right things most of the time. And those right things include brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest.

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!

Tight Abs in a Hurry

2009-09-03T04:39:00.002-04:00

Ask Glen!

Q. Glen, I hate my stomach ! What can I do about it?

A. I know how it is. Every day you get out of the shower, glance in the mirror and then quickly turn away. Ugh.

Gotta do something about that poochie gut. And then you get dressed and go to work, and immediately, other than having to feed it, your stomach is the last thing on your mind.

Who has time to do all those abdominal exercises anyway, right? Well, YOU do, for one! Even just 5 or 10 minutes a day devoted to toning your tummy is much better than ignoring it. So here are some suggestions for a variety of ab exercises, all of which can be done quickly and easily at some point during the day.

(One quick note. You can do sit-ups all day if you want, but your tight, rock-hard abs won't be visible if they're concealed under a thick layer of fat. So if you aren't already lean, you'll need to diet in addition to exercising in order to see the results.) Try to do three of the following exercises at least three days a week. Shoot for five or six days if you possibly can.

Each exercise targets a specific abdominal area -- upper abs, lower abs and obliques (the sides). If you have time to do more than one of these exercises, choose ones that target different areas. Remember to always exhale with the exertion and inhale as you relax.

Sit-ups -- The classic sit-up goes in and out of style as an effective abdominal exercise, but many professional trainers swear by it. It can be tough on your back, though, so it may not be for you if you have back problems. This exercise mainly works the upper abs. Lie on your back on a hard surface. With your feet flat on the floor, bend your knees at an angle a little tighter than 90 degrees. Put your hands behind your head. In a smooth, controlled manner, raise your upper body to a fully upright position.

You may need to have someone hold your feet, or place your feet under a heavy piece of furniture. Lower yourself to the floor, and, without resting, repeat the motion. Concentrate on using your stomach muscles to pull yourself up. Be careful to keep your head and neck relaxed. Shoot for three sets of ten repetitions.

If you're a rank beginner, and depending on your age, you may not be able to do more than one or two reps. That's alright. If you work out consistently, you'll gradually be able to increase your reps.

Crunches -- If back problems prohibit you from doing sit-ups, do these instead. Assume the same position as described above, but just pull you shoulders and upper body off the floor, then return to the resting position. As always, do these in a slow, controlled manner. And concentrate on pulling from the abs, making sure your neck and head are relaxed and NOT pulling

Standing Ab Pull -- Stand with your knees bent a little. Place your hands on your knees. Exhale completely. Suck your stomach in and hold it for five seconds while simultaneously raising your body until you're just about standing upright. Now relax your stomach muscles and take a deep breath. Exhale as you place your hands on your knees and bend them again. Do 10 if you can. This works both upper and lower abs.

Leg Raise -- Lie down on a flat, hard surface. Put your hands down flat at your sides and bend your knees slightly. With your feet together, raise your legs until your shins are more or less straight up and down. Without pausing, gradually lower your legs back to the starting position. Concentrate on working your lower ab muscles the whole time you do the exercise. Shoot for 10 reps.

Oblique Crunch -- Lie on your back on the floor and put your hands behind your head. Bend your knees.

Keeping your feet and legs together, allow them to drop to the left as far as possible, while keeping your back flat on the floor. Pull your shoulders and upper body up off the floor as high as you can manage -- perhaps a few inches. Again, DO NOT pull from the neck. Your head should be resting in your hands, completely relaxed. Slowly drop your shoulders back to the floor. Do ten reps (or as many as you can manage). Now turn your legs to rest on the right side and repeat. This exercise works your obliques, or side abdominal muscles.

Do as many of these exercises as you can. If you can do them all, you're getting a complete ab workout that you can probably do in less than 20 minutes!

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!

Study up!

2009-09-02T04:27:00.000-04:00

Ask Glen!

Q. Glen, I think I am eat right! How do I know for sure?

A. You may think you are choosing the right foods, but unless you learn how to read food labels properly, you may unknowingly hurt your healthy efforts. Try to make it a habit to find and read every product's nutrition label before you purchase it. One of the most common mistakes many people make is skipping the top of the label where it describes the serving size and the number of servings per the item. Make sure you get a good grasp of these numbers before you read the rest of the label.

Glen's Bottom Line: Know Your Favorite Foods

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

Make Sensible Substitutions

2009-08-31T04:48:00.001-04:00

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

7 Proven Stress Busters

2009-08-28T04:29:00.001-04:00

Ask Glen!

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!

Gentle Reminders to help you along

2009-08-27T05:17:00.004-04:00

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!

Health & Exercise & Location & Education

2009-08-26T05:10:00.001-04:00

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

Prevent Fitness Ruts

2009-08-25T04:52:00.002-04:00

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

Muscle Growth ! Are you working hard enough?

2009-08-24T04:54:00.000-04:00

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!

Downsize Your Plate and Your Waist

2009-08-20T04:22:00.001-04:00

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!

Nothing Miraculous About Mayonnaise

2009-08-19T04:12:00.001-04:00

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

Save Calories At Meals

2009-08-18T04:39:00.001-04:00

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!

STOP! Before You Go For Seconds

2009-08-17T04:48:00.002-04:00

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!

Be Psylly to Save Bathroom Time

2009-08-14T05:05:00.001-04:00

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 questions?

Ask Glen!

Would You Recognize Stroke Symptoms?

2009-08-13T04:23:00.002-04:00

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 questions?

Ask Glen!

Choosing a Healthy Breakfast Cereal

2009-08-06T03:48:00.002-04:00

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.

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.
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.
Fiber One Honey Clusters: 13 grams fiber, 15% calories from sugar. The first three ingredients are whole-grain wheat, corn bran, and wheat bran.
Quaker Oatmeal Squares: 5 grams fiber, 19% calories from sugar. The first three ingredients are whole oat flour, whole-wheat flour, and brown sugar.
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.
Frosted Mini Wheats: 6 grams fiber, 24% calories from sugar. The first three ingredients are whole-grain wheat, sugar, and high-fructose corn syrup.
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.
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!

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

2009-08-05T04:39:00.001-04:00

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!

Counting Calories!

2009-08-03T05:00:00.001-04:00

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!

The 5 Most Dangerous Food Additives

2009-07-31T04:14:00.001-04:00

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Q.Glen, Are the low fat food additive good for you?

A. If you really are what you eat, your health could be paying a serious price.

What did you have for lunch today? If you ate a turkey sandwich and low-fat potato chips, you may have consumed a few unexpected ingredients, too. Perhaps some potassium bromate in your bread or sodium nitrite in your turkey. And those chips, were they made with olestra?

The foods currently lining U.S. supermarket shelves contain hundreds of additives designed to enhance color, texture, flavor, and shelf life. And the Food and Drug Administration (FDA) receives about 100 new additive approval requests each year. While these substances have been deemed safe by the FDA, some still question their short- and long-term health effects.

Ready to find out what you're really eating? Start by taking a closer look at the food label and steering clear of these potentially dangerous additives:

1.
Potassium Bromate
This dough conditioner and bleaching agent, which was once widely used in bread baking, is considered a category 2B (possibly carcinogenic to humans) carcinogen by the International Agency for Research on Cancer (IARC). In 1993, the World Health Organization recommended its removal from all foods, and though it has been banned in many countries, it's still permitted in the United States and Japan. Potassium bromate is still used in Sunbeam and Wonder bread, TastyKake products, and buns from fast-food chains Burger King, Arby's, and Wendy's, according to the Center for Science in the Public Interest.

2.
Sodium Nitrite
Nearly all processed meats are made with sodium nitrite: breakfast sausage, hot dogs, bacon, lunch meat, and even meats in canned soup products. Yet this ingredient may be a precursor to highly carcinogenic nitrosaminespotent cancer-causing chemicals that may accelerate the formation and growth of cancer cells throughout the body. In a University of Hawaii study, participants who consumed the most processed meats showed a 67 percent increased risk of pancreatic cancer over those who consumed little or no meat products. The U.S. Department of Agriculture (USDA) actually tried to ban sodium nitrite in the 1970s, but was preempted by the meat processing industry, which relies on the ingredient to make foods look more appealing. Some meats are now processed without using sodium nitrite, and the USDA has set limits on the quantities in which it can be used.

3.
Butylated hydroxyanisole (BHA)
This preservative, used to prevent fats from going bad, can be found in butter, meats, chewing gum, dehydrated potatoes, and beer. According to the International Agency for Research on Cancer, part of the World Health Organization, it may act as a precursor to cancer. In addition, the National Institutes of Health (NIH) describes BHA as reasonably anticipated to be a human carcinogen.

4.
Olestra
A fat substitute used in crackers and potato chips, Olestra is marketed under the brand name Olean. This synthetic fat is not absorbed by the body and can contribute to abdominal cramps and diarrhea. Furthermore, Olestra may inhibit the body's ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein, and beta-carotene. In two Proctor & Gamble studies, eight grams of Olestra a day (equivalent to a daily ingestion of 16 potato chips containing Olestra) caused dramatic depletion of important carotenoids and fat-soluble vitamins in just two weeks.

5.
Monosodium glutamate (MSG)
Used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, and potato chips, MSG may pose serious health risks. The FDA has identified a condition dubbed MSG Symptom Complex, which can cause headaches, numbness, and drowsiness. People with severe, poorly controlled asthma may be among those prone to the condition and may suffer temporary worsening of asthmatic symptoms after consuming MSG.

Bottom Line Subtract the Additives!

So, how do you remove, or at least minimize, these potentially dangerous ingredients from your diet? Start by sticking with fresh, whole foods whenever you can, and get in the habit of always reading the label so you know exactly what you're putting in your body and what you're leaving out.

How Many Time Do I have To Tell You?

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 3 Scariest Mistakes That Doctors Make

2009-07-30T04:33:00.001-04:00

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Q. Glen, What are some of the Mistakes that Doctors make?

A. Simple screw-ups are a part of life, but in medicine, these mistakes can be fatal. Learn how to protect yourself.

Doctor mistakes can mean the difference between life and death, and sadly, these errors are all too common. According to a study by the Institute of Medicine, medical mistakes in hospitals alone are the eighth-leading cause of death in the United States, exceeding those by car accidents, breast cancer, and AIDS. Fortunately, there are ways to reduce your risk. Read on to find out the three most common doctor mistakes, and learn how protect yourself.

1. Misdiagnosis. With all of the sophisticated medical exams available, it's hard to believe that misdiagnosis is still a widespread problem. But according to a National Patient Safety Foundation survey, 40 percent of people reporting a medical mistake cited a misdiagnosis or treatment error. In addition, many malpractice cases are based on misdiagnosis, and the most commonly misdiagnosed diseases include cancer, infection, appendicitis, aortic dissection, and clogged arteries. As experts explain, once doctors make a diagnosis, they may ignore information that would prove their diagnosis wrong. What's more, once one doctor has made a diagnosis, other doctors will almost always accept it as correct. If the original doctor failed to acknowledge a symptom or ask a crucial question, chances are subsequent doctors will do the same.

Protecting yourself. To avoid misdiagnosis, provide each doctor with a detailed history of your illness and as much information as possible about your symptoms. If you're not satisfied with your diagnosis, ask for more tests, and question your doctor about what else your symptoms could mean. Do not attempt to diagnose yourself, but be sure to research your symptoms and concentrate on being accurate with your doctor.

2. Incorrect assumptions. It's no secret that medical professionals are under pressure to get you in and out of the office. In fact, a typical doctor visit may last for only 15 minutes. As a result, physicians run the risk of stereotyping patients, then making a diagnosis based on what other patients like you may have, whether it's that stomach virus that's going around or a common condition for people of your age group. In addition, doctors may listen to the first few symptoms you describe, but after that, they may lose patience (a landmark 1984 study showed that, on average, patients were interrupted 18 seconds into explaining their problems, and less than 2 percent got to finish their explanations). When a doctor has incomplete patient information, this can set the stage for misdiagnosis.

Protecting yourself. Make sure that you're able to describe all of your symptoms, even if it means having to interrupt the doctor after he or she interrupts you. To improve patient-doctor communication, prepare a detailed list of your symptoms in advance, as well as a list of questions to ask. Also make sure your doctor is aware of your medical history, including allergies, prescriptions you're taking, previous diagnoses, and lab results.

3. Medication mixups. Doctors are notorious for their sloppy handwriting on prescriptions, and this actually leads to many medication errors. What's more, several drugs have similar names, which leads to additional confusion. For example, do you know the difference between the arthritis drug Celebrex, the anticonvulsant Cerebyx, and the antidepressant Celexa? It's easy to see that if one of these drug names was scribbled on a script, it could be mistaken for another. For this reason, the FDA has begun monitoring the names of drugs, and if they seem too similar, it attempts to get the drug agency to change the name.

Bottom Line! Protect yourself

Be sure your doctor communicates with you clearly about which drug you need, and double check with the pharmacist. In addition, ask your doctor and pharmacist whether there are any warnings you should be aware of; many drugs have up-to-date warnings that doctors fail to hear about because they already have a great deal of drug information memorized.

Ask Glen!

Blood Pressure

2009-07-28T04:27:00.002-04:00

Ask Glen!

Q. Glen, Have you heard What Cocoa Can Do for Your BP?

A. Yes, Study: Dark Chocolate Bar, Cocoa Drinks May Lower Blood Pressure in Overweight Adults

July 28 2008 -- Cocoa, either in a dark chocolate bar or as a hot drink, may reduce blood pressure in overweight adults.

That's what happened in a recent study of 45 healthy adults with BMI (body mass index) near the borderline between overweight and obese.

The researchers -- who included David L. Katz, MD, MPH, of the Yale Prevention Research Center -- gave some of the participants a dark chocolate bar containing 22 grams of cocoa. Other participants got a bar containing no cocoa.

Before-and-after blood pressure and ultrasound tests showed better blood pressure and better blood vessel function after participants ate the dark chocolate bar, compared to the cocoa-free bar.

Likewise, blood pressure and blood vessel function improved after participants drank two cups of cocoa, compared with drinking a beverage containing no cocoa.

How the cocoa drink was sweetened mattered. When it contained sugar, blood pressure and blood vessel function didn't improve as much as when the cocoa was sugar-free.

Katz and colleagues reason that in the sugary cocoa drink -- which contained about 45 grams of sugar per serving -- the sugar may have offset cocoa's effects to some degree.

The study -- published in the July 1 edition of The American Journal of Clinical Nutrition -- was partly sponsored by the Hershey Company.

Of course, eating too much chocolate or drinking too much cocoa isn't a great idea. Blow your calorie budget and extra pounds will pile up, w

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!

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