The Speed of Lite: Chew On This

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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?
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Gentle Reminders to help you along

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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!

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

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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?

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The 3 Scariest Mistakes That Doctors Make

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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.

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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4 Summer Switches That Shed Pounds

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Q. Glen, Is there anything else I can eat to help me lose some weight?


A. Eating right can be difficult during the summer, especially with the amount of picnics, barbecues, and celebrations occurring almost every weekend. But just because your party hat is on, it doesn’t mean your diet should be off. With the variety of fresh fruits and vegetables available during the season, it’s the perfect time to make some healthy food substitutions. Here are four delicious ideas:

Trade the Kool-Aid for a fruit infusion. Are you a Kool-Aid fan? If so, you could be taking in as much as nine teaspoons of sugar with every 12-ounce serving. Fruit-infused water is not much more complicated to make, and if you do it right, you won’t need to add any sugar to the mix. Just place some cut-up fruit in a pitcher of water, and top it off with the juice of half a fresh lemon, lime, or orange and a few crushed sprigs of mint; then let it steep in the fridge for at least 30 minutes. In light of a recent report from Texas A&M University, you may want to consider concocting a watermelon-infused refreshment: Researchers have found that consuming watermelon benefits your circulatory system and, by extension, your sex life.

Swap the beef for bison. Because they’re often raised in open pastures, bison meat tends to be much leaner than other forms of meat. A 100-gram serving of bison contains less fat (2.42 grams) and calories (143) than a comparable serving of chicken, pork, or beef, plus it packs a wallop in the iron and vitamin B-12 department, providing 3.42 milligrams and 2.86 micrograms respectively. Season bison steaks or ground meat just as you would traditional steaks or ground beef, but keep in mind that since bison is a leaner meat, it takes less time to cook.

Sub the ice cream for frozen banana pops. We all scream for ice cream, especially in the summertime. Unfortunately, this sweet treat comes loaded with plenty of calories, carbs, and fat. Why not change it up with frozen banana pops? Simply cut a banana into small pieces, insert some popsicle sticks, and place the pieces on a baking sheets lined with waxed paper. Dip the bananas into honey, and twirl them to coat. Then gently roll each pop in shredded coconut or chopped nuts, and place it back on the wax paper. Pop the bananas into the freezer until well chilled, and you’ve got a delicious snack that’s good for you, too: One cup of mashed bananas is low in calories and contains 144 IUs of vitamin A plus 806 milligrams of potassium.

Switch the chips and dip for pitas and hummus. Nothing says “party” more than chips and dip. But even though some dips like salsa and guacamole can be quite healthy, their partners in crime—salty, fried potato or tortilla chips that bring in between 139 and 155 calories and 6.6 and 10.6 grams of fat per one-ounce serving (about 10 to 12 chips)—are far from diet-friendly. The next time the menu calls for a savory snack, why not try some pita triangles paired with hummus? Made from chickpeas, lemon juice, and olive oil, a tablespoon of hummus averages just 25 calories and 1.3 grams of fat, and it’s a good source of fiber, folate, manganese, phosphorous, and iron. A small pita contains a mere 77 calories and 0.3 grams of fat, and you can give it additional zest by lightly brushing it with olive oil and placing it on the grill for a few minutes.



Bottom Line Make smart choices 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!

Take It One Day At A Time

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Q. Glen, I having a bit of a problem focusing on my long range weight lose and diet goals, any suggestions?

A.With an estimated one in three people in the U.S. battling the bulge, it's obvious that many people have a substantial amount of weight to lose. Healthy weight loss happens at a rate of one to two pounds a week. Therefore, it can feel like the dieting process is going to last forever. Instead of focusing on the end of your journey, take it one day at a time. Don't think about next month or even next week. Instead, concentrate on the present and focus on healthy eating and exercise for today. Worry about tomorrow...tomorrow.

Glen's Bottom Line! Tommorrow will be a better you, a better me! One day at a time.

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!

Eat To Live, Don't Live To Eat......

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Q. Glen, I love to eat! All foods all the time..What do you say about that?

A. You must be one of those people who are consumed by what you consume? Are you thinking about your next meal before you've even finished the food on your plate? There are those people who live to eat. If so, you can benefit by changing the way you look at food. Instead of looking at eating as a source of pleasure, consider food a source of fuel that keeps your body operating in optimum condition

Glen's Bottom Line: Every car needs gas! But do not over fill your tank!

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!

Stairway To Weight-Loss Heaven

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Q. Glen, How can I burn some extra calories?


A. A great way to burn extra calories is to use the stairs instead of the elevator. If it's been awhile since you exercised, start off slow. Set some goals for yourself. For example, if you only have three flights to ascend, then set a goal to go up and down the stairs at least four times throughout the day. Then keep increasing the times as you get more adjusted. If, however, your destination is 20 floors up, then set a goal to climb five flights and use the elevator to ascend the rest. As you get more fit, it will get easier. Keep adding more floors to your daily climb.


Glen's Bottom Line: Walk don't Ride!


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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

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

678-294-5196

askglen@aim.com

Stock Up on Single Serving Drinks

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

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


Glen's Bottom Line: Drink Light!


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

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

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

Any questions?
Ask Glen!

The WorkOut GEMGlen Edward Mitchell

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

678-294-5196

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

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

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

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

Glen's Bottom Line: Watch what they eat!

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

Please consult your physician!

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

Yours in good health!

Any Questions?Ask Glen!

Drive-thru directions: stay on the diet track

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

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

Glen's Bottom Line: Make the healthy choice!

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

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

Yours in good health

Any questions ?

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Diet food swimming in goodness

Sugar and Eye Site.....

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Q. Glen, Is Sugar Bad for Your Eyes?


A Looks like there may be yet another reason to kick sugar and white flour out of your diet: eye health. Here is what I found on Real Age.....

Cutting back on processed carbs could lower your risk of advanced age-related macular degeneration (AMD), a leading cause of blindness in people 60 and older.

The Carb Connection
What makes refined carbs so bad for your peepers? Seems their high glycemic index may be partly to blame. High-glycemic-index foods boost a whole bunch of bad things linked to AMD -- like increases in oxidative stress, inflammation, and blood-fat levels.
See the Future
Along with replacing the "bad" carbs in your diet with high-fiber whole grains, try these other sight-saving steps: From Real Age:

• Make sure your diet includes these four super eye nutrients.
• Figure out if changes in your vision are normal. (This article can tell you what's normal when your eyes age -- and what's not.)
• See if it's time for a checkup. Answer the questions in this Disease Prevention Checklist.

Check out these five ways to cut down on dry eyes. RealAge Benefit: Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.


Reference :Real Age




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!

Hernias

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Q. Glen, How are Hernias Treated?

A. Although not all hernias need to be repaired, hernias that cause symptoms or become larger should be repaired by a surgeon. The technique used to repair your hernia depends on its type, size and location. There are many options, including standard surgery, surgery using mesh plugs or patches, and surgery done using a telescope through a small incision (laparoscopic surgery). If you are considering having a hernia repaired, you and your surgeon will discuss which technique is most appropriate for you.

Hernias that become incarcerated or strangulated require immediate medical attention. Your doctor will try to push the hernia back through the hole in which it is stuck. If this can't be done, emergency surgery may be needed. Otherwise, most hernia repairs can be done on an outpatient basis at a convenient place and time.

Umbilical hernias usually are not treated surgically unless the hernia continues past the child's third or fourth birthday, becomes larger, causes symptoms or strangulates. Umbilical hernias are more likely to need surgery if the opening through which the hernia passes is greater than 2 centimeters.

Hiatal hernias that are not causing symptoms of acid reflux do not need to be treated. When symptoms occur, treatment is designed to decrease reflux. Surgery may be recommended for large hiatal hernias that cause continuing symptoms, or for hernias that become stuck inside the chest.

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 and Weight Gain

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Q. Glen, Can Stress Making me Fat?



A, If you've ever polished off a pint of ice cream when you were under pressure or consumed a whole bag of chips when you were worried, it will come as no surprise that stress can lead to weight gain. And according to new research, stress puts people at increased risk for obesity because it not only prompts them to eat more, but also because it releases certain hormones that encourage the body to store fat.

Psychology and Biology
According to Pamela Peeke, M.D., assistant clinical professor of medicine at the University of Maryland School of Medicine, stress activates our body's fight-or-flight response. Chief among the hormones released during this response is the stress hormone cortisol.

As Peeke explains, cortisol increases appetite and intensifies cravings for sweets and simple carbohydrates--foods that make insulin levels spike and then plummet, making people feel hungrier. At the same time, cortisol stimulates deep abdominal cells to accept and store fat, which may explain why those who lead stressful, harried lives are at greater risk for gaining extra belly fat.

In addition, a 2007 Australian study suggests that stress may stimulate obesity by "unlocking" the body's fat cells. Researchers at the Garvan Institute of Medical Research in Sydney discovered that when people are feeling frazzled, their bodies release the "stress molecule" neuropeptide Y (NPY), which unlocks certain receptors in fat cells, causing them to grow in both size and number.

5 Ways to Beat Stress and Shed Pounds
Fortunately, there are ways to minimize your risk of stress-related weight gain. Follow these five steps to get started.

1. Get moving. Daily physical exercise helps the body to relieve tension, and it also releases "feel-good" chemicals called endorphins. Trying jogging, swimming, yoga, or taking a brisk walk--any of these activities will help to enhance your health and go a long way toward reducing stress levels.

2. Improve your coping skills. Stress-reduction therapy, meditation, journaling, and various alternative therapies can greatly improve your outlook and help you cope when things get tough. Be sure to talk to your doctor about finding the best coping strategies for you.

3. Breathe deep. When people are stressed, they tend to take shallow breaths, which can actually increase tension. By contrast, taking several slow, deep breaths can restore a sense of calm. Start by exhaling deeply while contracting your stomach, then inhale slowly as you expand your abdomen.

4. Slow down. When things get hectic, we tend to speed up in order to feel like we're getting things done. But if you feel stressed out, experts recommend slowing down. Take a moment to calm yourself before starting new tasks, and slow down your speech patterns, too. Talking at a rapid pace can cause you to feel flustered and out of control.

5. Adjust your behavior. Reduce the risk of stress-related eating by preparing healthy meals and snacks ahead of time and waiting 15 minutes before giving in to cravings. Also remember that hunger and dehydration can intensify feelings of anxiety. So, no matter how busy you are, be sure to eat regularly and drink plenty of fluids.

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!

Ideal Body Weight

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Q. Glen, Is There Such a Thing as Ideal Weight?



A. In a recent poll, I asked readers to vote on how close they are to their goal weight. This idea got me thinking about ideal weight...that mythical number we all aspire too and that, often, coincides with our goal weight. But is there really such a thing as ideal weight? I suppose that depends on your definition of 'ideal'.

When it comes to health, weight is just one measure we use to assess how healthy we are, but most of us don't use the scale as a measure of health - we use it as a measure of how thin we really are. So, is coming up with an ideal weight the best way to set a weight loss goal? While there are certainly ideal body weight calculators out there, most experts agree that there really is no such thing as an ideal weight for most of us.

There's no magic weight at which you will be perfect in every way and I think that's what we're after when we talk about ideal weight. If you abandon the idea of setting an ideal weight as a goal, that may open the door to other goals you can set for yourself, perhaps even throwing out weight loss completely and focusing on other things like health, energy and self-confidence.

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!

No real evidence for 8 glasses of water

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Q. Glen, Is drinking more then 8 glasses of water really healthy?



A. Adults have long been told drinking eight glasses of water daily is healthy, but University of Pennsylvania researchers say the evidence is thin.

So the advice goes, drinking all that water is helpful for a range of health benefits from keeping organs healthy to warding off weight gain and improving skin tone.

Dr. Dan Negoianu and Dr. Stanley Goldfarb of the University of Pennsylvania in Philadelphia reviewed the published clinical studies on drinking water and found solid evidence that individuals in hot, dry climates, as well as athletes and those with certain diseases have an increased need for water. However, no data exists for average, healthy individuals.

Studies show increased water intake improves kidney function, however, the studies do not indicate any sort of clinical benefit.

Some propose that drinking more water helps fight obesity, but the researchers say studies on water and weight maintenance were inconclusive.

Headaches are often attributed to water deprivation, but there is little data to back this theory. Water has also been touted as a skin elixir, but no studies have shown any clinical benefit to skin tone from increased water intake.

Reference:
The findings are published in the Journal of the American Society of Nephrology.

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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An Ounce of Prevention

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Q. Glen, What about Health Screening's? Are they Necessary?

A. An ounce of prevention is far better than a dose of drugs or treatments aimed at managing health problems once they occur. Unfortunately, major trials of preventive care strategies have often excluded older people. That means that the recommendations for screening and other health strategies may owe more to expert opinion than hard data. It’s worth noting that experts often disagree on when to start and how long to continue certain preventive care strategies.

The potential benefits of screening tests and procedures decline as you get older. Eventually, the risk of dying from other causes outweighs the odds that lowering the risk of a single disease could appreciably lengthen your life expectancy. Possible harm done by screening, follow-up tests, and treatment for certain illnesses often grows, too.

For example, prostate cancer screening is controversial. This cancer, which is often slow-growing, is very common among older men. Many men live with it for years with no discernible effect on their health. Screening for prostate cancer currently results in a high rate of false positives and complications after treatment. The U.S. Preventive Services Task Force advises men of any age not to undergo routine screening with a prostate-specific antigen (PSA) test for prostate cancer.

Your own health care provider can best help you tailor the recommendations in Prevention Guidelines based on an assessment of your goals of care, personal health history, and age. He or she should take into account your wishes for treatment should you turn out to have a particular disease, how onerous specific preventive care strategies are, and the likelihood that early detection would help extend or enhance your life.

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!

Stomach

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Q. What is the stomach?

A.If the esophagus is a conduit with a valve at each end, the stomach can be likened to a storage and processing facility, where the food is prepared for digestion.

This food warehouse can accommodate anything from a light afternoon snack to a five-course meal. Without this large storage capacity, people would have to eat small, frequent meals, and they’d be unable to drink large quantities of liquids at any given time.

But the stomach doesn’t just hold food: Muscles in the lower stomach also mix that food into a soft mush. This process is aided by the liquids we drink and by saliva, hydrochloric acid, and the enzyme pepsin. Hydrochloric acid and pepsin, produced by the glands that line the stomach, help break down proteins into their constituent amino acids. The stomach mucosa has a defense system, including an overlying layer of mucus and bicarbonate, to protect itself. After mixing, a once-palatable meal is reduced to a thick liquid called chyme.

The other important function of the stomach, apart from storing and then grinding and mashing the food, is to deliver the resulting chyme to the small intestine in amounts it can handle. Too large a load could overwhelm the intestine’s ability to absorb nutrients. Peristaltic contractions drive this mixture through the pyloric sphincter — another muscular gate in the digestive tract — and into the duodenum, the first part of the small intestine. The process of delivering chyme to the intestine occurs over time and is affected by numerous factors: a variety of hormones, what’s been ingested (fluids move more quickly than solids), and external considerations such as emotions and physical exercise. All can either delay or stimulate stomach emptying.

The involuntary contractions that push stomach contents along are governed by nerves in the stomach wall (see The Stomach Wall ), which transmit electrical impulses to the brain. The nerves that carry impulses from the GI tract, called visceral nerves, recognize stretching, pulling, or expansion (distention) of the muscles in the walls of the digestive tract. Intestinal pain can result when these sensations are excessive.

When you haven’t eaten for a while and your stomach is empty, it initiates a series of rhythmic contractions known as hunger pangs. They serve as a signal to the brain: "Feed me!" These contractions explain stomach noises, which also can be caused when air or fluid is moving around inside. Once you’ve eaten, it takes about two hours for the muscular stomach to reduce a typical meal to a liquid and have it ready to move along to the small intestine. A high-protein meal can take an extra hour or two. A high-fat meal can take up to six hours.



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!

Colon (Large Intestine)

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Q. What is the large Intestine?

A. The Colon

Finally, what’s left of the food arrives in the colon, or large intestine, a four-foot-long muscular tube about the diameter of your fist, where the walls act like a sponge and soak up 80%–90% of the remaining water. In fact, the colon accepts about a quart of liquid from the ileum each day. Once inside the colon, food residue travels up the right side (the ascending colon), across the transverse colon, down the left side (the descending colon), through the sigmoid colon to the rectum (behind the left groin), and out of the body. The time required for food to move through the colon varies widely, generally in the range of 4–72 hours.

Bacteria that reside in the colon help in the digestive process, feeding off whatever remains of your meal. The bacteria produce fatty acids as well as hydrogen, carbon dioxide, and, in some people, methane gas. Some of these gases are consumed as nutrients by the cells of the colon, while others are expelled as waste. Undigested matter, such as fiber, is propelled along by contractions of the colon wall and settles as solids in the rectum, the final six inches of the colon.

The rectum is guarded by sphincter muscles that help control what goes out. The waste accumulates until the rectal wall becomes so distended that it signals the internal anal sphincter to relax, triggering an urge for a bowel movement. Fortunately, the external anal sphincter, which is under voluntary control, keeps the rectal contents in place until a convenient time.

What comes out is primarily water and colon bacteria, plus bile, mucus, and cells normally shed from the intestinal lining. Undigested food makes up very little of the average quarter- to half-pound stool. The exception is fiber: The more fiber you ingest, the greater the quantity of your stool.

When all goes according to nature’s plan, you’re hardly aware of this long, complex process. But when something goes wrong — when the gut acts up — it can cause untold miseries.

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!

Small Intestine

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Q. What happens in the small intestine?

A.The small intestine, which is a remarkable 21 feet long, is the next stage on the journey that food makes through the digestive tract. The main work of digestion takes place in this long tube. The small intestine breaks down fats, starches, and proteins into fatty acids, simple sugars, and amino acids, which it can then absorb.

The food you eat generally takes three to five hours to move through the small intestine. During this time, the food is bathed in digestive enzymes and juices that flow into the intestine through ducts from the liver and pancreas. Bile, produced by the liver and stored in the gallbladder, emulsifies fat, enabling its absorption. Enzymes secreted by the pancreas, such as trypsin, amylase, and lipase, help digest proteins, carbohydrates, and fats. Once reduced to products the body can manage, the nutrients from digested food are absorbed by the intestine’s thin lining and sent to cells throughout the body by way of the bloodstream and lymphatic system.

Food moves through the small intestine as if on a conveyor belt. The first step, after the stomach empties food through the pyloric sphincter, involves the foot-long duodenum, which is located a few inches above the navel. Many minerals, such as iron and calcium, are absorbed in the duodenum. This is also where bile and pancreatic juices join the mix.

After the duodenum, the next part of the small intestine is the jejunum, which measures eight feet in length. In the jejunum, fats, starches, and proteins are further broken down and absorbed.

The third and lowest portion of the small intestine, the ileum, is approximately 12 feet long. The ileum absorbs water, as well as vitamin B₁₂ and bile salts.

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!