Saturday, November 21, 2009
Define Yourselfsss
You love lifting. You love the plain challenge and the simple rewards—beating your previous best and feeling a great pump afterward. And maybe you hate cardio. Devoting gym time to cardiovascular exercise feels as if you're burning away hard-earned muscle. But you're not—you're revealing it.If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work. Relax—no distance running involved.Besides, you know you need aerobic exercise for a healthy heart. And a healthy heart is more efficient at transporting blood and oxygen to working muscles. The stronger your heart, the stronger each of its contractions. That means more oxygenated blood is pumped out with each beat.What follows is a set of rules to help lifters build healthy hearts. You don't need much cardio work, and most of what you do need should be at high intensity, as befits a man with a lifter's mindset. It'll help you see more muscle definition without wasting time in the gym spinning your wheels.RULE #1: Change the cycle You don't lift the same way all year, so why should the frequency, intensity, and duration of your cardiovascular workouts stay the same? They shouldn't.When you're trying to add muscle, keep your aerobic work to a minimum—say, once or twice a week for about 15 to 20 minutes. This will limit your energy expenditure and allow your body to concentrate on building muscle.When you're trying to get lean, increase your cardio training to two to four times a week, to help strip away excess body fat.At all times, alternate your cardio methods so your workout's not so boring—treadmill running 1 day, rowing or elliptical training the next, cycling the day after that.RULE #2: Separate cardio from lifting Serious lifters worry that cardiovascular training will impede their ability to recover from intense strength training. That all depends on when and how you do your cardio.Keep your cardio days and strength days as removed from each other as possible. That way your cardio won't hinder gains in strength and size. For instance, doing a tough cycling workout after you hammer your legs with squats and lunges isn't a good idea if your goal is to build bigger legs. Save your cardio for the next day, or even 2 days later, to rest your legs.If you must do cardio and weights on the same day, choose a form of aerobic work that emphasizes body parts your weight lifting didn't focus on that day. So, if your cardio choice is rowing, which works your upper body as much as it does your legs, row on a day when your weight session doesn't concentrate on your upper body.Whichever route you choose, just be sure to hit the weights first. You don't want to wipe yourself out before your weight routine—you won't get the most out of your session, and lifting when you're tired can be dangerous.RULE #3: Don't make an impact Your body has enough to contend with in repairing the damage that lifting inflicts on it. The last thing you need to do is break it down further with high-impact cardio training.Concentrate on cardio workouts that minimize microtrauma—the small tears to muscle fibers that are part of the process of building new muscle. Running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints. Jumping rope can cause similar problems. Your best bets for low-impact exercise are swimming, cycling, and using an elliptical machine.RULE #4: Ignore the "fat-burning zone" It's a myth that you have to work out continuously for 20 minutes before you begin burning fat. The thinking once was that you needed to exercise in a range between 60 percent and 80 percent of your maximum heart rate. Any lower was too easy, and any higher made it too difficult to efficiently use fat for fuel.Ignore that theory. Your body uses more energy overall when training at high intensities—just look at the physique of a sprinter. Going all out also makes better use of your time. You can finish your cardio in an intense 10- to 15-minute workout.Stick to interval workouts that feature short bursts of high-intensity movement followed by active recovery periods. (See the sample workouts below.) This approach is best for your heart and for fat loss.RULE #5: Choose the path of more resistance Changing the gears on a bike and altering the gradient on a treadmill, for instance, are great ways to increase intensity. Just be careful to find a level of resistance that won't reduce the amount of work you're able to do when you return to the weight room.Now that you know the rules, follow these guidelines, depending on your goals.BULK CYCLE (12 weeks) Do this when you're trying to add muscle. Frequency: Twice a week Duration: 10 to 15 minutes (not including warmup and cooldown) Protocol: Intervals Intensity: High Example: Stationary cycling Warmup: 5 minutes of light pedaling Work interval: 20 seconds of pedaling as fast as you can Recovery interval: 40 seconds of light pedaling Total reps: 10 to 15 Cooldown: 3 to 5 minutes of light pedalingLEAN CYCLE (8 weeks) Do this when you're trying to gain definition. Frequency: Two to four times a week Duration: 15 to 20 minutes (not including warmup and cooldown) Protocol: IntervalsIntensity: High Example: Rowing Warmup: 3 to 5 minutes of light rowing Work interval: 45 seconds of hard rowing Recovery interval: 90 seconds easy Total reps: 7 to 9 Cooldown: 3 to 5 minutes of light rowingPerfect Form: DUMBBELL INCLINE BENCH PRESS By Scott Rankin C.S.C.S.The incline bench press works primarily the upper region of your chest. It also involves your front deltoids, triceps, and serratus anterior—a small but important muscle that helps move your shoulder blades. Add the incline press to your chest workout after your flat-bench or pushup routine. Three sets of eight to 12 repetitions will help you build a larger chest. A common mistake: sitting too vertically, which incorporates your shoulders too much in the move, preventing you from lifting more weight. Position the bench at an angle between 45 and 60 degrees. Also, a lot of men like to lower the dumbbells so they're next to their upper chest. Don't—this puts too much stress on the shoulder joints. Lower the weights farther forward, in a plane that intersects your body just below chest level, until your elbows form 45-degree angles and the weights are at shoulder height over your upper arms.Grab a pair of dumbbells and lie faceup on a bench. Place your feet flat on the floor, draw your abs in, and push your lower back into the pad. Press the dumbbells above you in a slightly arcing line toward the midline of your chest. It's not necessary to clank the weights together—that can cause shoulder impingement, plus it annoys the rest of us trying to work out. Keep them 1 to 2 inches apart.Squeeze your chest muscles at the top of the move. Then reverse the same slightly arcing motion to lower the dumbbells under control.
Eat Right Every Single Times
sss
Like sleep and daily Britney Spears gossip, most of us take eating for granted. Insert food into mouth, chew, and swallow. Game over. But when you consider that 65 percent of American adults are overweight or obese, the game's not even close—fat wins in a rout. Why? Because we've become a nation that considers drive-thrus fine dining, that saves money by ordering two pizzas instead of one, that's been snowed into thinking bacon is a diet food, and that builds its food pyramids on top of a "family-size" order of 50 wings.
When we eat—whether it's at home or on the road, on vacation or at the ball-park—we forget that we have choices. See, it's a fallacy that easy eating has to mean greasy eating. Truth is, you can learn how to make smart food choices without sacrificing taste or splitting your pants. I know most people don't have a lot of time to whip up elaborate meals. Part of the reason I wrote The Abs Diet, and why it has quickly helped so many people, is that we all need easy eating, but not in its current form: one fat bomb, hold the pickles. There's a better way. Just build your home meal plan around the Abs Diet Power 12 foods: Almonds and other nuts; Beans and legumes; Spinach and other green vegetables; Dairy; Instant oatmeal; Eggs; Turkey and other lean meats; Peanut butter; Olive oil; Whole-grain breads and cereals; Extra-protein (whey) powder; and Raspberries and other berries. When you're on the road, follow our directions to healthy eating. It's like an emergency diet kit from FEMA: When nutritional disaster is in the forecast, we'll help you dodge the heavy winds.ON THE ROAD If you're one of those guys who consume more meals behind the wheel of a car than you do at the head of the table, we can help you arrive safe and skinny. Here's the best stuff we found when we vetted the restaurant-chain gang and scouted around the generic eateries you'll find in any town.At the Sandwich Shop STRATEGY: Opt for whole-wheat bread. Go easy on the cheese, heavy on the vegetables and lean meats (turkey, ham, roast beef).
Schlotzsky's Deli EAT THIS:Dijon Chicken Sandwich (small) 329 calories, 4 grams (g) fat (saturated-fat content not available), 1,456 milligrams (mg) sodiumFresh Fruit Salad (small) 86 calories, 1 g fat (saturated fat n/a), 22 mg sodium NOT THAT:The Original Sandwich (small) 525 calories, 24 g fat (saturated fat n/a), 1,781 mg sodiumSubway EAT THIS:6-Inch Roast-Beef Sub 290 calories, 5 g fat (2 g saturated), 910 mg sodiumOatmeal-Raisin Cookie 200 calories, 8 g fat (2.5 g saturated), 170 mg sodium NOT THAT:Meatball Marinara Sub with Provolone Cheese 550 calories, 26 g fat (13 g saturated), 1,305 mg sodiumAt the Fast-Food Joint STRATEGY: Beware special sauces and creamy dips. Likewise, inspect your salad; at some burger joints, they're worse than the burgers. And above all, don't fall for combo meals, which add cost, trans fats, and liquid obesity (high-fructose corn syrup). Chick-Fil-A EAT THIS: Chargrilled Chicken Sandwich 270 calories, 3.5 g fat (1 g saturated), 940 mg sodium Carrot-Raisin Salad 170 calories, 6 g fat (1 g saturated), 110 mg sodiumNOT THAT: Chicken Deluxe Sandwich (fried) 420 calories, 16 g fat (3.5 g saturated), 1,300 mg sodium Small Waffle Fries 280 calories, 14 g fat (5 g saturated), 105 mg sodium McDonald's EAT THIS: Chicken McGrill 400 calories, 16 g fat (3 g saturated), 1,010 mg sodium Side Salad with Low-Fat Balsamic Vinaigrette 55 calories, 3 g fat (0 g saturated), 740 mg sodiumNOT THAT: Bacon Ranch Salad with Crispy Chicken (includes dressing) 520 calories, 31 g fat (8 g saturated), 1,560 mg sodium Wendy's EAT THIS: Chili (small) 200 calories, 5 g fat (2 g saturated), 870 mg sodium Baked Potato with Sour Cream 340 calories, 6 g fat (3.5 g saturated), 40 mg sodiumNOT THAT: Spicy Chicken Fillet Sandwich 510 calories, 19 g fat (3.5 g saturated), 1,480 mg sodiumAt the Diner (7 a.m.)STRATEGY: Eggs are a potent Powerfood. So regardless of which greasy spoon you're at, start your day with plain eggs, whole-wheat toast, and lean grilled meat.EAT THIS: 2 poached eggs 148 calories, 10 g fat (3 g saturated), 295 mg sodium Plain wheat toast per slice: 128 calories, 2.5 g fat (0 g saturated), 160 mg sodium 1 slice Canadian bacon 44 calories, 2 g fat (1 g saturated), 365 mg sodiumNOT THAT: Western omelet 520 calories, 39 g fat (13 g saturated), 1,280 mg sodium Plain biscuit 280 calories, 12 g fat (3 g saturated), 760 mg sodium 2 sausage links 250 calories, 22 g fat (6 g saturated), 370 mg sodiumAt the Italian RestaurantSTRATEGY: Ask for fiber-filled whole-wheat pasta. Or look for entrées that feature lean protein or vegetables as their centerpiece, instead of cheese and carbs.EAT THIS: Minestrone (1 cup) 100 calories, 1 g fat (0 g saturated), 610 mg sodium Chicken Marsala 460 calories, 25 g fat (7 g saturated), 790 mg sodiumNOT THAT: Antipasto (half order) 315 calories, 24 g fat (8 g saturated), 1,480 mg sodium Lasagna 960 calories, 53 g fat (21 g saturated), 2,060 mg sodiumAt the Sports BarSTRATEGY: Order before alcohol impairs your judgment.EAT THIS: Salted nuts (per ounce) 168 calories, 15 g fat (2 g saturated), 190 mg sodiumOr Plain buffalo wings (half order) 350 calories, 24 g fat (8 g saturated), 510 mg sodiumNOT THAT: Cheese fries with ranch dressing (1 cup) 750 calories, 54 g fat (23 g saturated), 1,225 mg sodiumOr Stuffed potato skins with sour cream (4 skins) 630 calories, 48 g fat (24 g saturated), 650 mg sodiumAt the Mexican Restaurant STRATEGY: Mexican restaurants can be good places to get vegetables, like the pile of grilled onions and peppers that comes with an order of fajitas. Just be careful of extra cheeses and refried beans, which are packed with fat.EAT THIS: 12 chips with salsa (2 ounces) 340 calories, 17 g fat (3 g saturated), 410 mg sodium Chicken fajitas with lettuce and pico de gallo 850 calories, 30 g fat (6 g saturated), 2,100 mg sodium Side of stewed black, kidney, or pinto beans 120 calories, 2 g fat (0 g saturated), 400 mg sodiumNOT THAT: 12 chips with queso dip (2 ounces) 440 calories, 25 g fat (7 g saturated), 920 mg sodium Chicken chimichanga 1,100 calories, 50 g fat (15 g saturated), 3,300 mg sodium Side of refried beans 200 calories, 6 g fat (2 g saturated), 550 mg sodiumAt the Chinese RestaurantSTRATEGY: You're in for a big dose of salt, whatever you do, so factor that into your daily meal plan. And pack half your meal away in a to-go box; a single portion will feed you twice.EAT THIS: Egg-drop soup 60 calories, 3 g fat (1 g saturated), 1,000 mg sodium Stir-fried vegetables 750 calories, 19 g fat (3 g saturated), 2,150 mg sodiumNOT THAT: Chicken or pork egg roll 200 calories, 10 g fat (1 g saturated), 450 mg sodium General Tso's chicken 1,600 calories, 60 g fat (10 g saturated), 3,200 mg sodiumAT THE GROCERY STORE STRATEGY: Make a list before you step into the Zone of Certain Temptation. Be specific: Instead of writing "snacks" and buying the entire Dolly Madison collection, write "yogurt" or "sliced almonds." This way, you'll be able to make tactical strikes: Buy only what you need, instead of the crap they're trying to palm off on you. ProduceWORK THE GREENS Green vegetables and berries form a crucial part of the Abs Diet. Most produce is just as nutritious frozen as it is fresh, so be judicious. If you rarely use vegetables, buy frozen. If you burn through greens like Ernie Els, stick with fresh. Top of the list: Mixed-green salad blend Best buy: The more colors, the more antioxidants. Look for one with red radicchio, pale green endive, and dark green spinach. Broccoli Best buy: Tight buds mean fresh broccoli. Nuts Best buy: Look for unroasted and unsalted loose nuts, to cut sodium.MeatYOUR MUSCLE MAKER: The Abs Diet is partial to turkey, but that doesn't mean other meats are off-limits. The key is getting the most lean protein for the least amount of saturated fat. Turkey does the job exceptionally well—but only if you buy breast meat. Mixed ground turkey can contain as much saturated fat as beef. Top of the list: Fresh turkey or chicken cutlets Best buy: Check the label for sodium; some raw meats are plumped with a salt solution you don't need. Fresh salmon Best buy: Fillet cuts (the oblong strips) cook quicker and more evenly than steaks (the U-shaped cuts). Lean ground beef Best buy: Pick the 95 percent lean, to dodge saturated fat. Mix in vegetables like chopped onions or spinach, to add moisture and flavor.Dairy productsTHE GREAT WHITE HELP: Think of the dairy section as fat-loss central—if you play the percentages. 1% milk and reduced-fat yogurt Best buy: Horizon and Stonyfield Farms organic varieties. Cow antibiotics are for sick cows, not healthy guys. Eggs Best buy: Eggland's Best. They're fortified with an extra shot of heart-healthy omega-3 fatty acids. Shredded cheeses Best buy: Sargento Reduced Fat Shredded Cheese. Why grate your own? These melt evenly, unlike most other low-fat cheeses. And when you're in the health-food store or GNC, pick up this great muscle-boosting, fat-cutting by-product of the dairy industry . . . Whey protein Best buy: Look for protein powder that also includes casein, another dairy-based muscle builder.Canned FoodsWHAT'S IN STORAGE Canned foods are guy foods: They last forever. Just watch out for sodium, the hypertensive preservative. Canned tomatoes Best buy: Del Monte Diced Tomatoes, No Salt Added—low sodium and no high-fructose corn syrup. Tuna Best buy: StarKist Premium Chunk White Albacore Tuna in Water. Water cuts the fat, but the no-draining-needed bag seals the deal. Peanut butter Best buy: Crazy Richard's Natural. Peanuts—and just a touch of salt—are its only ingredients. Olive oil Best buy: Extra virgin, which means the goods haven't been damaged by mixing with other lesser oils.Grains and baked goodsTHE INCREDIBLE BULK: Fiber is crucial to weight loss, and the best place to find it is in whole-grain baked goods. If the first ingredient listed isn't "whole grain" or "whole wheat," keep looking. Whole-wheat bread Best buy: Pepperidge Farm or Milton's. Both offer a variety of high-fiber whole-wheat breads. Pasta Best buy: DeCecco Whole Wheat. Although it's high in fiber, this brand isn't too tough or chewy. Oats Best buy: Arrowhead Mills Steel Cut Oats will take 7 to 9 minutes in the microwave, but pack a potent 16 g fiber per 1/2 cup.Frozen foodsCOLD COMFORT: Shop here last and you'll likely make it home with your ice cream intact. "Ice cream?" you say. Right. This plan is designed for human beings rather than robots. Berries and fruit Best buy: Cascadian Farms Organic. Go organic. Berries and fruit often top the lists of high-pesticide produce. Waffles Best buy: Van's Gourmet Flax. Slightly sweet whole-wheat flavor, with 1.6 g omega-3 fatty acids. Ice cream Best buy: Edy's Grand Light is sweet and creamy, and has two-thirds less saturated fat than regular.
Like sleep and daily Britney Spears gossip, most of us take eating for granted. Insert food into mouth, chew, and swallow. Game over. But when you consider that 65 percent of American adults are overweight or obese, the game's not even close—fat wins in a rout. Why? Because we've become a nation that considers drive-thrus fine dining, that saves money by ordering two pizzas instead of one, that's been snowed into thinking bacon is a diet food, and that builds its food pyramids on top of a "family-size" order of 50 wings.
When we eat—whether it's at home or on the road, on vacation or at the ball-park—we forget that we have choices. See, it's a fallacy that easy eating has to mean greasy eating. Truth is, you can learn how to make smart food choices without sacrificing taste or splitting your pants. I know most people don't have a lot of time to whip up elaborate meals. Part of the reason I wrote The Abs Diet, and why it has quickly helped so many people, is that we all need easy eating, but not in its current form: one fat bomb, hold the pickles. There's a better way. Just build your home meal plan around the Abs Diet Power 12 foods: Almonds and other nuts; Beans and legumes; Spinach and other green vegetables; Dairy; Instant oatmeal; Eggs; Turkey and other lean meats; Peanut butter; Olive oil; Whole-grain breads and cereals; Extra-protein (whey) powder; and Raspberries and other berries. When you're on the road, follow our directions to healthy eating. It's like an emergency diet kit from FEMA: When nutritional disaster is in the forecast, we'll help you dodge the heavy winds.ON THE ROAD If you're one of those guys who consume more meals behind the wheel of a car than you do at the head of the table, we can help you arrive safe and skinny. Here's the best stuff we found when we vetted the restaurant-chain gang and scouted around the generic eateries you'll find in any town.At the Sandwich Shop STRATEGY: Opt for whole-wheat bread. Go easy on the cheese, heavy on the vegetables and lean meats (turkey, ham, roast beef).
Schlotzsky's Deli EAT THIS:Dijon Chicken Sandwich (small) 329 calories, 4 grams (g) fat (saturated-fat content not available), 1,456 milligrams (mg) sodiumFresh Fruit Salad (small) 86 calories, 1 g fat (saturated fat n/a), 22 mg sodium NOT THAT:The Original Sandwich (small) 525 calories, 24 g fat (saturated fat n/a), 1,781 mg sodiumSubway EAT THIS:6-Inch Roast-Beef Sub 290 calories, 5 g fat (2 g saturated), 910 mg sodiumOatmeal-Raisin Cookie 200 calories, 8 g fat (2.5 g saturated), 170 mg sodium NOT THAT:Meatball Marinara Sub with Provolone Cheese 550 calories, 26 g fat (13 g saturated), 1,305 mg sodiumAt the Fast-Food Joint STRATEGY: Beware special sauces and creamy dips. Likewise, inspect your salad; at some burger joints, they're worse than the burgers. And above all, don't fall for combo meals, which add cost, trans fats, and liquid obesity (high-fructose corn syrup). Chick-Fil-A EAT THIS: Chargrilled Chicken Sandwich 270 calories, 3.5 g fat (1 g saturated), 940 mg sodium Carrot-Raisin Salad 170 calories, 6 g fat (1 g saturated), 110 mg sodiumNOT THAT: Chicken Deluxe Sandwich (fried) 420 calories, 16 g fat (3.5 g saturated), 1,300 mg sodium Small Waffle Fries 280 calories, 14 g fat (5 g saturated), 105 mg sodium McDonald's EAT THIS: Chicken McGrill 400 calories, 16 g fat (3 g saturated), 1,010 mg sodium Side Salad with Low-Fat Balsamic Vinaigrette 55 calories, 3 g fat (0 g saturated), 740 mg sodiumNOT THAT: Bacon Ranch Salad with Crispy Chicken (includes dressing) 520 calories, 31 g fat (8 g saturated), 1,560 mg sodium Wendy's EAT THIS: Chili (small) 200 calories, 5 g fat (2 g saturated), 870 mg sodium Baked Potato with Sour Cream 340 calories, 6 g fat (3.5 g saturated), 40 mg sodiumNOT THAT: Spicy Chicken Fillet Sandwich 510 calories, 19 g fat (3.5 g saturated), 1,480 mg sodiumAt the Diner (7 a.m.)STRATEGY: Eggs are a potent Powerfood. So regardless of which greasy spoon you're at, start your day with plain eggs, whole-wheat toast, and lean grilled meat.EAT THIS: 2 poached eggs 148 calories, 10 g fat (3 g saturated), 295 mg sodium Plain wheat toast per slice: 128 calories, 2.5 g fat (0 g saturated), 160 mg sodium 1 slice Canadian bacon 44 calories, 2 g fat (1 g saturated), 365 mg sodiumNOT THAT: Western omelet 520 calories, 39 g fat (13 g saturated), 1,280 mg sodium Plain biscuit 280 calories, 12 g fat (3 g saturated), 760 mg sodium 2 sausage links 250 calories, 22 g fat (6 g saturated), 370 mg sodiumAt the Italian RestaurantSTRATEGY: Ask for fiber-filled whole-wheat pasta. Or look for entrées that feature lean protein or vegetables as their centerpiece, instead of cheese and carbs.EAT THIS: Minestrone (1 cup) 100 calories, 1 g fat (0 g saturated), 610 mg sodium Chicken Marsala 460 calories, 25 g fat (7 g saturated), 790 mg sodiumNOT THAT: Antipasto (half order) 315 calories, 24 g fat (8 g saturated), 1,480 mg sodium Lasagna 960 calories, 53 g fat (21 g saturated), 2,060 mg sodiumAt the Sports BarSTRATEGY: Order before alcohol impairs your judgment.EAT THIS: Salted nuts (per ounce) 168 calories, 15 g fat (2 g saturated), 190 mg sodiumOr Plain buffalo wings (half order) 350 calories, 24 g fat (8 g saturated), 510 mg sodiumNOT THAT: Cheese fries with ranch dressing (1 cup) 750 calories, 54 g fat (23 g saturated), 1,225 mg sodiumOr Stuffed potato skins with sour cream (4 skins) 630 calories, 48 g fat (24 g saturated), 650 mg sodiumAt the Mexican Restaurant STRATEGY: Mexican restaurants can be good places to get vegetables, like the pile of grilled onions and peppers that comes with an order of fajitas. Just be careful of extra cheeses and refried beans, which are packed with fat.EAT THIS: 12 chips with salsa (2 ounces) 340 calories, 17 g fat (3 g saturated), 410 mg sodium Chicken fajitas with lettuce and pico de gallo 850 calories, 30 g fat (6 g saturated), 2,100 mg sodium Side of stewed black, kidney, or pinto beans 120 calories, 2 g fat (0 g saturated), 400 mg sodiumNOT THAT: 12 chips with queso dip (2 ounces) 440 calories, 25 g fat (7 g saturated), 920 mg sodium Chicken chimichanga 1,100 calories, 50 g fat (15 g saturated), 3,300 mg sodium Side of refried beans 200 calories, 6 g fat (2 g saturated), 550 mg sodiumAt the Chinese RestaurantSTRATEGY: You're in for a big dose of salt, whatever you do, so factor that into your daily meal plan. And pack half your meal away in a to-go box; a single portion will feed you twice.EAT THIS: Egg-drop soup 60 calories, 3 g fat (1 g saturated), 1,000 mg sodium Stir-fried vegetables 750 calories, 19 g fat (3 g saturated), 2,150 mg sodiumNOT THAT: Chicken or pork egg roll 200 calories, 10 g fat (1 g saturated), 450 mg sodium General Tso's chicken 1,600 calories, 60 g fat (10 g saturated), 3,200 mg sodiumAT THE GROCERY STORE STRATEGY: Make a list before you step into the Zone of Certain Temptation. Be specific: Instead of writing "snacks" and buying the entire Dolly Madison collection, write "yogurt" or "sliced almonds." This way, you'll be able to make tactical strikes: Buy only what you need, instead of the crap they're trying to palm off on you. ProduceWORK THE GREENS Green vegetables and berries form a crucial part of the Abs Diet. Most produce is just as nutritious frozen as it is fresh, so be judicious. If you rarely use vegetables, buy frozen. If you burn through greens like Ernie Els, stick with fresh. Top of the list: Mixed-green salad blend Best buy: The more colors, the more antioxidants. Look for one with red radicchio, pale green endive, and dark green spinach. Broccoli Best buy: Tight buds mean fresh broccoli. Nuts Best buy: Look for unroasted and unsalted loose nuts, to cut sodium.MeatYOUR MUSCLE MAKER: The Abs Diet is partial to turkey, but that doesn't mean other meats are off-limits. The key is getting the most lean protein for the least amount of saturated fat. Turkey does the job exceptionally well—but only if you buy breast meat. Mixed ground turkey can contain as much saturated fat as beef. Top of the list: Fresh turkey or chicken cutlets Best buy: Check the label for sodium; some raw meats are plumped with a salt solution you don't need. Fresh salmon Best buy: Fillet cuts (the oblong strips) cook quicker and more evenly than steaks (the U-shaped cuts). Lean ground beef Best buy: Pick the 95 percent lean, to dodge saturated fat. Mix in vegetables like chopped onions or spinach, to add moisture and flavor.Dairy productsTHE GREAT WHITE HELP: Think of the dairy section as fat-loss central—if you play the percentages. 1% milk and reduced-fat yogurt Best buy: Horizon and Stonyfield Farms organic varieties. Cow antibiotics are for sick cows, not healthy guys. Eggs Best buy: Eggland's Best. They're fortified with an extra shot of heart-healthy omega-3 fatty acids. Shredded cheeses Best buy: Sargento Reduced Fat Shredded Cheese. Why grate your own? These melt evenly, unlike most other low-fat cheeses. And when you're in the health-food store or GNC, pick up this great muscle-boosting, fat-cutting by-product of the dairy industry . . . Whey protein Best buy: Look for protein powder that also includes casein, another dairy-based muscle builder.Canned FoodsWHAT'S IN STORAGE Canned foods are guy foods: They last forever. Just watch out for sodium, the hypertensive preservative. Canned tomatoes Best buy: Del Monte Diced Tomatoes, No Salt Added—low sodium and no high-fructose corn syrup. Tuna Best buy: StarKist Premium Chunk White Albacore Tuna in Water. Water cuts the fat, but the no-draining-needed bag seals the deal. Peanut butter Best buy: Crazy Richard's Natural. Peanuts—and just a touch of salt—are its only ingredients. Olive oil Best buy: Extra virgin, which means the goods haven't been damaged by mixing with other lesser oils.Grains and baked goodsTHE INCREDIBLE BULK: Fiber is crucial to weight loss, and the best place to find it is in whole-grain baked goods. If the first ingredient listed isn't "whole grain" or "whole wheat," keep looking. Whole-wheat bread Best buy: Pepperidge Farm or Milton's. Both offer a variety of high-fiber whole-wheat breads. Pasta Best buy: DeCecco Whole Wheat. Although it's high in fiber, this brand isn't too tough or chewy. Oats Best buy: Arrowhead Mills Steel Cut Oats will take 7 to 9 minutes in the microwave, but pack a potent 16 g fiber per 1/2 cup.Frozen foodsCOLD COMFORT: Shop here last and you'll likely make it home with your ice cream intact. "Ice cream?" you say. Right. This plan is designed for human beings rather than robots. Berries and fruit Best buy: Cascadian Farms Organic. Go organic. Berries and fruit often top the lists of high-pesticide produce. Waffles Best buy: Van's Gourmet Flax. Slightly sweet whole-wheat flavor, with 1.6 g omega-3 fatty acids. Ice cream Best buy: Edy's Grand Light is sweet and creamy, and has two-thirds less saturated fat than regular.
To Hill and Back
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You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high — without adding a second to your workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.
It's easy to understand why: Running on a grade is harder, even though your pace is slower than on a flat surface. But that extra effort is the driving force of a more efficient workout. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground.
And if you're not dialing up the incline, you're practically running downhill: English scientists determined that a 1 percent treadmill elevation is needed just to replicate the energy requirements of running on an outdoor track.Of course, that hill up the road can accomplish the same thing. Feel free to attack it — just follow our advice. Hills deliver an exhilarating workout and great results for racers, from a PR in your weekend 5-K to Meb Keflezighi's silver medal in the Athens Olympic Marathon, which came after he added extra hill work to his training.Either way, moving your workout to higher ground yields greater dividends from the same time investment. Because you can control the degree of incline, treadmills provide an added benefit beyond protection from the elements. "Exercising on a machine allows you to structure hill work that is very specific to your goals and level of fitness," says Rick Morris, author of Treadmill Training for Runners.
Ramp up your workout and tap the full potential of your treadmill with our guide to indoor hill training — it's as easy as pushing a button.
The Workouts Choose the workout that best fits your goals, or rotate workouts. Varying your approach each session is a great way to reap the benefits of each type of training while banishing boredom. Before each workout, warm up for 5 to 10 minutes by walking or jogging at an easy pace.
The Gut Buster
Your goal: Fat loss Carrying extra pounds makes running harder and increases your risk of overuse injuries, particularly to the knees. But a study in Medicine & Science in Sports & Exercise found that an uphill grade of just 3 degrees reduces leg shock by 24 percent. That's why this workout from Men's Health contributing editor Michael Mejia, C.S.C.S., intensifies by incline, not speed. "It not only eases the stress on your knees, but also increases the involvement of your hips and hamstrings, which quickly elevates heart rate and calorie burn," says Mejia.Warm up, then increase the belt speed to 4 mph for 3 minutes. That's enough for a fast walk. (Most people don't need to break into a run on a flat surface until at least 4.5 mph.) Maintain that speed for the duration of the workout and simply adjust the incline according to the chart below. You'll notice that the session grows more difficult as you pro-gress, so be prepared to push harder as you go.
If it's too hard: Lower the grade to 0 percent for each 2-minute segment, while keeping the 1-minute intervals as shown in the chart.
Time
Grade
1 min
2%
2 min
0%
1 min
4%
2 min
2%
1 min
6%
2 min
4%
1 min
8%
2 min
6%
If it's too easy: Set your speed to 4.5 mph for the duration, or simply continue the wavelike progression as long as possible. (So your next step would be a 10 percent grade for 1 minute, followed by an 8 percent grade for 2 minutes.)
For two more training programs, go on to the next page...
The Champion Builder
Your goal: Maximum endurance Swedish researchers found that marathoners who ran hills for 12 weeks improved their running economy by 3 percent. This translates to a 2-minute reduction in your 10-mile time and 6 minutes off a marathon — without exerting any more effort in the race. To put that in perspective, consider that 6 minutes was the difference between a medal and 26th place in the 2004 Olympic Marathon. For you, it might mean breaking 4 hours in your first marathon or setting a personal best in your next 10-K."This workout features steep, gradual, and rolling hills, bringing all the aspects of hill training into one session," says Morris. You'll be able to recover energy on the short hills in order to charge the long climbs. Set the treadmill to a speed that's about 90 seconds slower than your normal mile pace. So if you usually run 8-minute miles (7.5 mph), set the treadmill to 6.3 mph, the speed equivalent of a 9-minute mile. Then change the incline of the treadmill at the indicated mile marker.
Mile marker
Elevation
0 to 1
1%
1 to 2
2%
2 to 2.5
5%
2.5 to 3
2%
3 to 3.5
8%
3.5 to 4
2%
4 to 4.5
5%
4.5 to 5
2%
If it's too hard: Stop when you've had enough, and progress by trying to run 10 seconds longer in your next workout.
If it's too easy: Repeat as many segments as you can, starting at the first mile marker.
The Mountain Challenge
Your goal: Sports conditioning Over the years, professional athletes have used hill training to prepare. And no venue is better known than "the Hill" — a steep 5-mile trail in San Carlos, California's Edgewood Park. It was the site of the legendary off-season training program of former San Francisco 49er and Oakland Raider Jerry Rice for more than 20 years. The rigors of the perpetual ascent simultaneously improve physical conditioning and mental toughness, the X factor of athletic performance.Use this mountain workout from Morris and you can train there, too — even if you live in Wichita. After your warmup, raise the treadmill grade to 5 to 8 percent (lower for beginners, higher if you're a seasoned vet). Then set the speed to a pace that's about 3 minutes slower than your best mile time. So if you can run a mile in 7 minutes (8.5 mph), you'll set the speed to the equivalent of a 10-minute mile pace, which is 6 mph. Run at that speed and grade for as long as you can maintain conversation in short spurts (three or four words at time). Once you're breathing too hard to talk, shut it down and record your distance. You should strive to run a little farther — even if it's just 1â„10 of a mile — each time you repeat the workout. One to 2 miles is good for starters; make it to 5 and you're ready for the hall of fame.
You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high — without adding a second to your workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.
It's easy to understand why: Running on a grade is harder, even though your pace is slower than on a flat surface. But that extra effort is the driving force of a more efficient workout. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground.
And if you're not dialing up the incline, you're practically running downhill: English scientists determined that a 1 percent treadmill elevation is needed just to replicate the energy requirements of running on an outdoor track.Of course, that hill up the road can accomplish the same thing. Feel free to attack it — just follow our advice. Hills deliver an exhilarating workout and great results for racers, from a PR in your weekend 5-K to Meb Keflezighi's silver medal in the Athens Olympic Marathon, which came after he added extra hill work to his training.Either way, moving your workout to higher ground yields greater dividends from the same time investment. Because you can control the degree of incline, treadmills provide an added benefit beyond protection from the elements. "Exercising on a machine allows you to structure hill work that is very specific to your goals and level of fitness," says Rick Morris, author of Treadmill Training for Runners.
Ramp up your workout and tap the full potential of your treadmill with our guide to indoor hill training — it's as easy as pushing a button.
The Workouts Choose the workout that best fits your goals, or rotate workouts. Varying your approach each session is a great way to reap the benefits of each type of training while banishing boredom. Before each workout, warm up for 5 to 10 minutes by walking or jogging at an easy pace.
The Gut Buster
Your goal: Fat loss Carrying extra pounds makes running harder and increases your risk of overuse injuries, particularly to the knees. But a study in Medicine & Science in Sports & Exercise found that an uphill grade of just 3 degrees reduces leg shock by 24 percent. That's why this workout from Men's Health contributing editor Michael Mejia, C.S.C.S., intensifies by incline, not speed. "It not only eases the stress on your knees, but also increases the involvement of your hips and hamstrings, which quickly elevates heart rate and calorie burn," says Mejia.Warm up, then increase the belt speed to 4 mph for 3 minutes. That's enough for a fast walk. (Most people don't need to break into a run on a flat surface until at least 4.5 mph.) Maintain that speed for the duration of the workout and simply adjust the incline according to the chart below. You'll notice that the session grows more difficult as you pro-gress, so be prepared to push harder as you go.
If it's too hard: Lower the grade to 0 percent for each 2-minute segment, while keeping the 1-minute intervals as shown in the chart.
Time
Grade
1 min
2%
2 min
0%
1 min
4%
2 min
2%
1 min
6%
2 min
4%
1 min
8%
2 min
6%
If it's too easy: Set your speed to 4.5 mph for the duration, or simply continue the wavelike progression as long as possible. (So your next step would be a 10 percent grade for 1 minute, followed by an 8 percent grade for 2 minutes.)
For two more training programs, go on to the next page...
The Champion Builder
Your goal: Maximum endurance Swedish researchers found that marathoners who ran hills for 12 weeks improved their running economy by 3 percent. This translates to a 2-minute reduction in your 10-mile time and 6 minutes off a marathon — without exerting any more effort in the race. To put that in perspective, consider that 6 minutes was the difference between a medal and 26th place in the 2004 Olympic Marathon. For you, it might mean breaking 4 hours in your first marathon or setting a personal best in your next 10-K."This workout features steep, gradual, and rolling hills, bringing all the aspects of hill training into one session," says Morris. You'll be able to recover energy on the short hills in order to charge the long climbs. Set the treadmill to a speed that's about 90 seconds slower than your normal mile pace. So if you usually run 8-minute miles (7.5 mph), set the treadmill to 6.3 mph, the speed equivalent of a 9-minute mile. Then change the incline of the treadmill at the indicated mile marker.
Mile marker
Elevation
0 to 1
1%
1 to 2
2%
2 to 2.5
5%
2.5 to 3
2%
3 to 3.5
8%
3.5 to 4
2%
4 to 4.5
5%
4.5 to 5
2%
If it's too hard: Stop when you've had enough, and progress by trying to run 10 seconds longer in your next workout.
If it's too easy: Repeat as many segments as you can, starting at the first mile marker.
The Mountain Challenge
Your goal: Sports conditioning Over the years, professional athletes have used hill training to prepare. And no venue is better known than "the Hill" — a steep 5-mile trail in San Carlos, California's Edgewood Park. It was the site of the legendary off-season training program of former San Francisco 49er and Oakland Raider Jerry Rice for more than 20 years. The rigors of the perpetual ascent simultaneously improve physical conditioning and mental toughness, the X factor of athletic performance.Use this mountain workout from Morris and you can train there, too — even if you live in Wichita. After your warmup, raise the treadmill grade to 5 to 8 percent (lower for beginners, higher if you're a seasoned vet). Then set the speed to a pace that's about 3 minutes slower than your best mile time. So if you can run a mile in 7 minutes (8.5 mph), you'll set the speed to the equivalent of a 10-minute mile pace, which is 6 mph. Run at that speed and grade for as long as you can maintain conversation in short spurts (three or four words at time). Once you're breathing too hard to talk, shut it down and record your distance. You should strive to run a little farther — even if it's just 1â„10 of a mile — each time you repeat the workout. One to 2 miles is good for starters; make it to 5 and you're ready for the hall of fame.
Build a Better Back
Trying a new workout can yield solid short-term improvements in strength and size. But learning about the muscles, joints, and ligaments behind an exercise can give you greater gains for life. In this new feature, we'll be your trainer, professor, and physical therapist, providing the inside info you need about strengthening a power point — the latissimus dorsi — as well as the surrounding muscles and joints that can either help you out or hold you back.
THE SUPPORTING CASTTeres major These thick, flat muscles run from the outer edges of the scapulae, or shoulder blades, to the humeri, or upper-arm bones. They help the rotator cuffs stabilize the shoulder joints.Trapezius The long, triangular trapezius muscles have several jobs, including scapular elevation (shrugging your arms up), scapular depression (pulling the shoulder blades down), and scapular adduction (drawing the shoulder blades together).RhomboidsThe major and minor rhomboids lie beneath the traps, helping stabilize and rotate the shoulder blades.Lower back The latissimus dorsi, or lats, work with the opposing gluteus muscles to stabilize the spine and help coordinate the two halves of the body during walking, running, and throwing.YOUR POWER PLANStraight-arm PulldownThis iron-crossâ€Ãƒ‚“like exercise brings your arms through 180 degrees of motion against resistance.1. Kneel or sit at a high-pulley cable-crossover station, arms to the sides, thumbs up, one handle in each hand.2. Pull the handles down and behind your hips so they almost touch your butt. Return slowly to starting position.
Single-leg Single-arm Pulldown This exercise builds your lats while stabilizing your abs, hips, and lower back.1. Grab the pulley handle in your right hand. Raise your right leg. 2. Pull your elbow to your side, then allow the arm to straighten to the starting position. Do 12 reps, then turn and repeat with your left arm, with your left leg raised.
The Weak Point: Humerus/Scapula Bring your shoulder blades down and together before you initiate any pulldown movement and you'll automatically engage more muscle fibers.
WARM UP RIGHT These quick moves can improve your form and protect you from nasty injuries such as impingement syndrome and rotator-cuff strains and tears. Do them both to prepare for your back routine.Touchdown This dynamic stretch increases flexibility in your lats, teres major, and scapular muscles. 1. Stand with your arms at your sides. Keep your arms straight and your abs and glutes tight. 2. Raise your arms in front of you in an arc until they're behind your head and slightly out to the sides. Perform 15 to 20 reps as part of your dynamic warmup.
Scapular Pushup This strengthens your scapular muscles, rhomboids, and middle trapezius.1. Put your hands directly under your shoulders on a Swiss ball. 2. With arms slightly bent, pinch your shoulder blades together for 2 seconds, then push them apart and pause. Do 12 to 15 reps.
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Friday, November 13, 2009
10 Breast Cancer Myths Debunked..............
Could that sexy underwire bra cause breast cancer? What about that frozen yogurt you just ordered? Or hormone therapy? And how would you know if you had the disease until it was too late anyway? Don't some studies show that examining your breasts and getting mammograms are useless?Amid all the rumors and controversies surrounding breast cancer these days—what causes it, how to diagnose and treat it—it's hard to know what to think. Or do. One thing we can tell you is that being able to separate fact from fiction could make the difference between life and death.
Myths 1 & 2 Myth 1: Having a risk factor for breast cancer means you'll develop the disease. No risk factor either alone or in combination with others means you'll definitely get breast cancer. There are various factors that may increase your risk of developing the disease. Some of these appear to increase your risk only slightly. They include smoking, drinking (more than five alcoholic drinks per week year after year), getting your first menstrual period before age 12, continuing to have periods after age 50, and not having your first full-term pregnancy until after age 30. If you have a number of these, the increase in risk can start to be more meaningful.That said, even an inherited genetic abnormality in your family doesn't necessarily mean you're going to get breast cancer. Abnormalities in the so-called breast cancer genes BRCA1 and BRCA2 are very strong risk indicators. But 20 to 60 percent of women with these inherited abnormalities will not develop breast cancer.
Myth 2: If there is no breast cancer in your family, then you're not at risk for the disease. Every woman is at risk for breast cancer. So are some men! For any individual woman, an inherited abnormality is the strongest risk factor, but only about 10 percent of all cases of breast cancer are due to inherited abnormalities. About 85 percent of women who develop the disease don't have a family history. That's why it's important for all women to get screened regularly. Myths
3, 4 & 5 Myth 3: Breast cancer is passed only from your mother, not your father. We now know that breast cancer genes can be inherited from your dad's side of the family. So ask relatives about cases on both sides and in both men and women. About 1,500 cases of male breast cancer are diagnosed in the US each year. In fact, male breast cancer is most closely associated with a BRCA2 abnormality. So if there's a man in the family who's had breast cancer, be sure to tell your doctor.Myth 4: No matter what your risk factors are, you really don't have to worry about breast cancer until you're through menopause. The odds of getting the disease do increase as you age. But breast cancer can occur at any age.That's why all women need to be vigilant. Though experts recommend yearly mammograms starting at age 40, your doctor may suggest that you start even earlier if you have a family history of breast cancer at a young age.Mammography isn't the ideal screening test for women younger than 40 because it can't "see through" their dense breast tissue. So your doctor may also recommend ultrasound or magnetic resonance imaging (MRI). You may be able to enroll in a study of MRI for breast cancer detection for women at increased risk. To find a clinical trial, go to the searchable database at ClinicalTrials.gov.Myth 5: Wearing a bra or using antiperspirants and deodorants increases your risk of breast cancer. These are two Internet rumors that never seem to quit. It's not true that wearing a bra, especially underwire bras, traps toxins by limiting lymph and bloodflow in your breasts, increasing risk. There's also no proof for the claims that antiperspirants and deodorants cause cancer by keeping the body from sweating out the cancer-causing substances that build up in the breasts, or because they contain harmful chemicals that are absorbed through the skin.
Myths 6, 7 & 8 Myth 6: If you have small breasts, you're much less likely to get breast cancer. Size doesn't matter. Any woman with breasts can get it.Myth 7: Research shows that using hormone therapy (HT)—even for a short period of time—causes breast cancer. Many women were understandably concerned when a major study found that HT combining estrogen and progestin increased risks of invasive breast cancer slightly. Another study also showed that combination therapy boosts breast cancer risk somewhat, however, it was able to offer some reassurance: This risk appeared to return to normal 6 months after women stopped using the therapy. This seems to be the case for women who've been on HT for just months and those who've used it for more than 5 years.One more thing: It's important to note that no studies have found a boost in breast cancer risk for women using estrogen-only therapy. This type of therapy is prescribed solely for women who have had hysterectomies, because estrogen taken alone can cause cancer in the lining of the uterus (endometrial cancer).Myth 8: Eating high-fat foods and dairy products boosts your risk. A number of studies have found that women who live in countries where diets tend to be lower in fat have a lower risk of breast cancer. But the majority of studies focusing on women in the US haven't found a solid link between dietary fat consumption and breast cancer risk. Why are these findings contradictory? It may be that women in other countries are at lower risk for other reasons: They exercise more, eat less, weigh less, smoke less, or have a different genetic profile or environmental interaction that makes them less susceptible. One thing we do know: Postmenopausal obesity is a risk factor that does put you at risk for breast and other cancers, so it pays to maintain a healthy weight.As for dairy products, the study results are mixed. But Harvard's Nurses' Health Study, a large-scale study of 120,000 women, recently found that premenopausal women who ate a lot of dairy products, especially low-fat and fat-free ones, ran a lower risk of breast cancer. The study found no link between dairy product consumption and breast cancer risk in women who are past menopause.
Myths 9 & 10 Myth 9: Mammograms can prevent breast cancer. A 2003 Harris survey of more than 500 women found that about 30 percent thought mammograms could prevent breast cancer. The truth: While mammograms can detect breast cancer, they can't prevent it.Myth 10: Some studies actually show mammograms are worthless. Two studies, including a review study done by Danish scientists, did suggest that getting a regular mammogram didn't lower a woman's risk of dying of breast cancer. But several other studies, including one done by the US Preventive Services Task Force, totally disagree. You can maximize the benefit of mammography screening by seeking out the best facilities and staff in your area. Look for the radiology center that handles the most breast cancer cases in the region. Go to a radiologist who specializes in reading mammograms, and ask, "How many mammograms do you read each year?" More tends to be better. A study published in the Journal of the National Cancer Institute found that radiologists who read more than 300 mammograms a month were more accurate.
Myths 1 & 2 Myth 1: Having a risk factor for breast cancer means you'll develop the disease. No risk factor either alone or in combination with others means you'll definitely get breast cancer. There are various factors that may increase your risk of developing the disease. Some of these appear to increase your risk only slightly. They include smoking, drinking (more than five alcoholic drinks per week year after year), getting your first menstrual period before age 12, continuing to have periods after age 50, and not having your first full-term pregnancy until after age 30. If you have a number of these, the increase in risk can start to be more meaningful.That said, even an inherited genetic abnormality in your family doesn't necessarily mean you're going to get breast cancer. Abnormalities in the so-called breast cancer genes BRCA1 and BRCA2 are very strong risk indicators. But 20 to 60 percent of women with these inherited abnormalities will not develop breast cancer.
Myth 2: If there is no breast cancer in your family, then you're not at risk for the disease. Every woman is at risk for breast cancer. So are some men! For any individual woman, an inherited abnormality is the strongest risk factor, but only about 10 percent of all cases of breast cancer are due to inherited abnormalities. About 85 percent of women who develop the disease don't have a family history. That's why it's important for all women to get screened regularly. Myths
3, 4 & 5 Myth 3: Breast cancer is passed only from your mother, not your father. We now know that breast cancer genes can be inherited from your dad's side of the family. So ask relatives about cases on both sides and in both men and women. About 1,500 cases of male breast cancer are diagnosed in the US each year. In fact, male breast cancer is most closely associated with a BRCA2 abnormality. So if there's a man in the family who's had breast cancer, be sure to tell your doctor.Myth 4: No matter what your risk factors are, you really don't have to worry about breast cancer until you're through menopause. The odds of getting the disease do increase as you age. But breast cancer can occur at any age.That's why all women need to be vigilant. Though experts recommend yearly mammograms starting at age 40, your doctor may suggest that you start even earlier if you have a family history of breast cancer at a young age.Mammography isn't the ideal screening test for women younger than 40 because it can't "see through" their dense breast tissue. So your doctor may also recommend ultrasound or magnetic resonance imaging (MRI). You may be able to enroll in a study of MRI for breast cancer detection for women at increased risk. To find a clinical trial, go to the searchable database at ClinicalTrials.gov.Myth 5: Wearing a bra or using antiperspirants and deodorants increases your risk of breast cancer. These are two Internet rumors that never seem to quit. It's not true that wearing a bra, especially underwire bras, traps toxins by limiting lymph and bloodflow in your breasts, increasing risk. There's also no proof for the claims that antiperspirants and deodorants cause cancer by keeping the body from sweating out the cancer-causing substances that build up in the breasts, or because they contain harmful chemicals that are absorbed through the skin.
Myths 6, 7 & 8 Myth 6: If you have small breasts, you're much less likely to get breast cancer. Size doesn't matter. Any woman with breasts can get it.Myth 7: Research shows that using hormone therapy (HT)—even for a short period of time—causes breast cancer. Many women were understandably concerned when a major study found that HT combining estrogen and progestin increased risks of invasive breast cancer slightly. Another study also showed that combination therapy boosts breast cancer risk somewhat, however, it was able to offer some reassurance: This risk appeared to return to normal 6 months after women stopped using the therapy. This seems to be the case for women who've been on HT for just months and those who've used it for more than 5 years.One more thing: It's important to note that no studies have found a boost in breast cancer risk for women using estrogen-only therapy. This type of therapy is prescribed solely for women who have had hysterectomies, because estrogen taken alone can cause cancer in the lining of the uterus (endometrial cancer).Myth 8: Eating high-fat foods and dairy products boosts your risk. A number of studies have found that women who live in countries where diets tend to be lower in fat have a lower risk of breast cancer. But the majority of studies focusing on women in the US haven't found a solid link between dietary fat consumption and breast cancer risk. Why are these findings contradictory? It may be that women in other countries are at lower risk for other reasons: They exercise more, eat less, weigh less, smoke less, or have a different genetic profile or environmental interaction that makes them less susceptible. One thing we do know: Postmenopausal obesity is a risk factor that does put you at risk for breast and other cancers, so it pays to maintain a healthy weight.As for dairy products, the study results are mixed. But Harvard's Nurses' Health Study, a large-scale study of 120,000 women, recently found that premenopausal women who ate a lot of dairy products, especially low-fat and fat-free ones, ran a lower risk of breast cancer. The study found no link between dairy product consumption and breast cancer risk in women who are past menopause.
Myths 9 & 10 Myth 9: Mammograms can prevent breast cancer. A 2003 Harris survey of more than 500 women found that about 30 percent thought mammograms could prevent breast cancer. The truth: While mammograms can detect breast cancer, they can't prevent it.Myth 10: Some studies actually show mammograms are worthless. Two studies, including a review study done by Danish scientists, did suggest that getting a regular mammogram didn't lower a woman's risk of dying of breast cancer. But several other studies, including one done by the US Preventive Services Task Force, totally disagree. You can maximize the benefit of mammography screening by seeking out the best facilities and staff in your area. Look for the radiology center that handles the most breast cancer cases in the region. Go to a radiologist who specializes in reading mammograms, and ask, "How many mammograms do you read each year?" More tends to be better. A study published in the Journal of the National Cancer Institute found that radiologists who read more than 300 mammograms a month were more accurate.
Replace Your Breast Prostheseshttp://sa6398@gmail.com
They aren't meant to last a lifetime, and yet it's not unusual for a breast-cancer survivor who has undergone mastectomy without reconstruction to still be wearing the original breast prosthesis she was fitted with years ago. I'm not talking about implants here, by the way, but breast forms worn outside the body and intended to simulate breasts.
In fact, professionals who are familiar with the prosthetic fitting process recommend that women still wearing a prosthesis that's several years old go to a certified fitter every 2 years to be refitted. Our bodies change shape over time, and some prostheses (which are usually made of silicone) aren't designed to last forever. They can, and do, wear out from being worn every day.
Why do so many women with prostheses skip regular refittings? Probably because they don't get referred by their doctors. When a woman goes to her doctor, he or she sees her in a hospital gown or fully clothed; the tattered prosthesis and ragged mastectomy bra are not in view.
I met a woman last weekend where I was giving a talk on breast cancer. She was in her 70s and asked if she could talk with me in the bathroom. I couldn't imagine what she was going to say until we closed the door and she showed me her prosthesis. She then said, "Do you know how I can get a new one? This one is 38 years old. So is my bra." Wow! Before the day was out, I delivered her into the hands of a certified fitter and she got a new prosthesis and some new bras.
Another question: Why aren't more women also taking advantage of the newer, improved prostheses on the market designed with her comfort and self-image in mind? Again, no one tells them about these enhanced products.
If you know someone who has undergone mastectomy without reconstruction, ask her if she's taken the time to be refitted every two years. If she hasn't and she's a good friend, offer to go with her. And if that person is you, know that you deserve to be wearing the newest model, as well as supportive mastectomy bras that didn't lose all their elasticity years ago.
If you are the breast-cancer survivor who had a mastectomy without reconstruction, and you feel shy about exposing your mastectomy scar to someone else, keep in mind that a certified fitter has chosen this type of work for her career. The fitter is exactly the person you or your friend should feel comfortable going to for a new fitting.
Today's prostheses are lighter in weight and the bras are more feminine looking and comfortable. You deserve these improvements. We want you to live decades longer--not your prosthesis!
In fact, professionals who are familiar with the prosthetic fitting process recommend that women still wearing a prosthesis that's several years old go to a certified fitter every 2 years to be refitted. Our bodies change shape over time, and some prostheses (which are usually made of silicone) aren't designed to last forever. They can, and do, wear out from being worn every day.
Why do so many women with prostheses skip regular refittings? Probably because they don't get referred by their doctors. When a woman goes to her doctor, he or she sees her in a hospital gown or fully clothed; the tattered prosthesis and ragged mastectomy bra are not in view.
I met a woman last weekend where I was giving a talk on breast cancer. She was in her 70s and asked if she could talk with me in the bathroom. I couldn't imagine what she was going to say until we closed the door and she showed me her prosthesis. She then said, "Do you know how I can get a new one? This one is 38 years old. So is my bra." Wow! Before the day was out, I delivered her into the hands of a certified fitter and she got a new prosthesis and some new bras.
Another question: Why aren't more women also taking advantage of the newer, improved prostheses on the market designed with her comfort and self-image in mind? Again, no one tells them about these enhanced products.
If you know someone who has undergone mastectomy without reconstruction, ask her if she's taken the time to be refitted every two years. If she hasn't and she's a good friend, offer to go with her. And if that person is you, know that you deserve to be wearing the newest model, as well as supportive mastectomy bras that didn't lose all their elasticity years ago.
If you are the breast-cancer survivor who had a mastectomy without reconstruction, and you feel shy about exposing your mastectomy scar to someone else, keep in mind that a certified fitter has chosen this type of work for her career. The fitter is exactly the person you or your friend should feel comfortable going to for a new fitting.
Today's prostheses are lighter in weight and the bras are more feminine looking and comfortable. You deserve these improvements. We want you to live decades longer--not your prosthesis!
Diabetes: Judge Sotomayer and the State of the Disease
Not long ago, I wrote an op-ed piece that appeared in the Baltimore Sun about diabetes and our new Associate Justice of the Supreme Court, Sonia Sotomayor. I noted that less than 100 years ago, an 8-year-old child with type 1 diabetes wouldn't have lived to see her 10th birthday. Today, 43 years after contracting diabetes, Judge Sotomayor is going strong and expected to contribute for decades to come.
I am new to blogging but I have been immersed in the world of diabetes research, education, and treatment for quite a while, and I have seen our ability to care for diabetes improve almost unbelievably.
The discovery of insulin in 1921 was of course no cure, but almost overnight it changed type 1 diabetes into a manageable chronic disease. To be sure, it can still cause tragic complications, and remains the U.S.'s leading cause of kidney failure, amputations, and loss of vision. But complications are no longer inevitable and diabetes can be managed--it does not have to turn out badly.
Patients can now monitor their own blood-glucose and follow regular hemoglobin A1c levels. They can take advantage of new pills, new insulins, insulin pumps, good eye care, and even continuous blood-sugar monitoring.
Perhaps most exciting of all, there is progress toward a cure, which I recently summarized in a commentary in the April 15 issue of the Journal of the American Medical Association (JAMA).
But curing diabetes will still take a lot of research. In the meantime, the key is to manage your diabetes well, to take advantage of all that is available today. As I write these blogs, I hope to help you do just that. I want to interpret the research studies you may read about, discuss good self-care, and help you achieve a good long-term outcome with diabetes
Justice Sotomayor joins a long list of inspiring people who have excelled in every imaginable profession despite having diabetes. Whether it's NFL quarterback Jay Cutler, blues master B.B. King, film star Halle Berry, or any number of others, there are countless role models who have had diabetes.
It's not an easy disease to live with, but it can certainly be done, and I will help you learn how. http://sa6398@gmail.com
I am new to blogging but I have been immersed in the world of diabetes research, education, and treatment for quite a while, and I have seen our ability to care for diabetes improve almost unbelievably.
The discovery of insulin in 1921 was of course no cure, but almost overnight it changed type 1 diabetes into a manageable chronic disease. To be sure, it can still cause tragic complications, and remains the U.S.'s leading cause of kidney failure, amputations, and loss of vision. But complications are no longer inevitable and diabetes can be managed--it does not have to turn out badly.
Patients can now monitor their own blood-glucose and follow regular hemoglobin A1c levels. They can take advantage of new pills, new insulins, insulin pumps, good eye care, and even continuous blood-sugar monitoring.
Perhaps most exciting of all, there is progress toward a cure, which I recently summarized in a commentary in the April 15 issue of the Journal of the American Medical Association (JAMA).
But curing diabetes will still take a lot of research. In the meantime, the key is to manage your diabetes well, to take advantage of all that is available today. As I write these blogs, I hope to help you do just that. I want to interpret the research studies you may read about, discuss good self-care, and help you achieve a good long-term outcome with diabetes
Justice Sotomayor joins a long list of inspiring people who have excelled in every imaginable profession despite having diabetes. Whether it's NFL quarterback Jay Cutler, blues master B.B. King, film star Halle Berry, or any number of others, there are countless role models who have had diabetes.
It's not an easy disease to live with, but it can certainly be done, and I will help you learn how. http://sa6398@gmail.com
CDC's swine flu toll: 4,000 dead, 22 million ills
WASHINGTON – Estimates of deaths caused by the swine flu have grown to nearly 4,000 since April, roughly quadrupling previous estimates. But that doesn't mean swine flu suddenly has worsened.
Instead, the federal numbers made public Thursday reflect a long-awaited better attempt to quantify the new flu's true toll. Most cases still don't require a doctor's care.
Swine flu has sickened about 22 million Americans since April and killed about 540 children.
And it's still early in the season.
"I am expecting all of these numbers, unfortunately, to continue to rise," said Dr. Anne Schuchat of the Centers for Disease Control and Prevention. "We have a long flu season ahead of us."
Tight supplies of vaccine to combat the illness continue: Not quite 42 million doses are currently available, a few million less than CDC had predicted last week.
A new Associated Press-GfK poll shows nearly 1 in 6 parents has gotten at least some of their children vaccinated against swine flu since inoculations began last month. An additional 14 percent of parents sought vaccine but couldn't find any.
Only about 30 percent of children routinely get flu vaccinations during a normal winter. That even this many have gotten vaccinated against the new flu, which scientists call the 2009 H1N1 strain, despite the shortage suggests CDC's target-the-young message has gotten through.
But three times as many adults have tried and failed to find vaccine for themselves as have succeeded.
And interest among the young adults who also are at high risk is waning fast, found the AP-GfK poll of 1,006 adults nationwide.
Schuchat urged patience in seeking vaccine.
"It's a marathon and not a sprint," she said. "More vaccine is being ordered and delivered and used every day."
Until now, the CDC has conservatively estimated more than 1,000 deaths and "many millions" of new H1N1 infections. The agency was devoting more time to battling the pandemic than to counting it. Earlier figures were based on laboratory-confirmed cases even as doctors largely quit using flu tests months ago — and experts knew that deaths from things like the bacterial pneumonia that often follows flu were being missed.
Thursday's report attempts to calculate the first six months of the new H1N1 strain's spread, from April through mid-October. The CDC said:
• Some 98,000 people have been hospitalized from this new flu or its complications, including 36,000 children, 53,000 adults younger than 65 and 9,000 older adults.
• Deaths could range from a low of 2,500 to as many as 6,100, depending on how the data's analyzed. CDC settled on 3,900 as the best estimate.
• Some 8 million children have become ill, 12 million adults younger than 65 and 2 million older adults.
In a typical winter, seasonal flu strains cause 200,000 U.S. hospitalizations and 36,000 deaths, the vast majority in people over 65. Seasonal influenza doesn't usually start circulating until November. Swine flu began a big climb in September, leading to what CDC called unprecedented high levels of illness so early in a season — and no way to know when the flu will peak.
The estimate of child deaths may seem especially surprising, considering the CDC's conservative count of lab-confirmed pediatric deaths a week ago was 129.
"We don't think things have changed from last week to this week," Schuchat stressed, explaining the importance of looking beyond those lab counts. It's "a better estimate for the big picture of what's out there."
The question now is what effect those estimates will have on a public that largely views swine flu as not that big a threat.
The AP-GfK poll, conducted last weekend, found just 23 percent of responders — and 27 percent of parents — were very likely to keep seeking vaccine.
Stephanie Hannon of Douglas, Mass., decided to get a swine flu vaccine for just one of her three children, the one at extra risk because of asthma. She's concerned that the swine flu vaccine hasn't been studied long enough to justify for her less-at-risk youngsters.
"Only because of my other daughter's condition, I felt like I didn't have a choice," she said. "You never know if you make the right decision."
Swine flu targets young adults, too, yet just 16 percent of 18- to 29-year-olds were very likely to seek vaccine, down from 34 percent in September.
The AP-GfK Poll was conducted Nov. 5-9 by GfK Roper Public Affairs and Media. It involved landline and cell phone interviews with 1,006 adults nationwide and has a margin of sampling error of plus or minus 3.1 percentage points.
Instead, the federal numbers made public Thursday reflect a long-awaited better attempt to quantify the new flu's true toll. Most cases still don't require a doctor's care.
Swine flu has sickened about 22 million Americans since April and killed about 540 children.
And it's still early in the season.
"I am expecting all of these numbers, unfortunately, to continue to rise," said Dr. Anne Schuchat of the Centers for Disease Control and Prevention. "We have a long flu season ahead of us."
Tight supplies of vaccine to combat the illness continue: Not quite 42 million doses are currently available, a few million less than CDC had predicted last week.
A new Associated Press-GfK poll shows nearly 1 in 6 parents has gotten at least some of their children vaccinated against swine flu since inoculations began last month. An additional 14 percent of parents sought vaccine but couldn't find any.
Only about 30 percent of children routinely get flu vaccinations during a normal winter. That even this many have gotten vaccinated against the new flu, which scientists call the 2009 H1N1 strain, despite the shortage suggests CDC's target-the-young message has gotten through.
But three times as many adults have tried and failed to find vaccine for themselves as have succeeded.
And interest among the young adults who also are at high risk is waning fast, found the AP-GfK poll of 1,006 adults nationwide.
Schuchat urged patience in seeking vaccine.
"It's a marathon and not a sprint," she said. "More vaccine is being ordered and delivered and used every day."
Until now, the CDC has conservatively estimated more than 1,000 deaths and "many millions" of new H1N1 infections. The agency was devoting more time to battling the pandemic than to counting it. Earlier figures were based on laboratory-confirmed cases even as doctors largely quit using flu tests months ago — and experts knew that deaths from things like the bacterial pneumonia that often follows flu were being missed.
Thursday's report attempts to calculate the first six months of the new H1N1 strain's spread, from April through mid-October. The CDC said:
• Some 98,000 people have been hospitalized from this new flu or its complications, including 36,000 children, 53,000 adults younger than 65 and 9,000 older adults.
• Deaths could range from a low of 2,500 to as many as 6,100, depending on how the data's analyzed. CDC settled on 3,900 as the best estimate.
• Some 8 million children have become ill, 12 million adults younger than 65 and 2 million older adults.
In a typical winter, seasonal flu strains cause 200,000 U.S. hospitalizations and 36,000 deaths, the vast majority in people over 65. Seasonal influenza doesn't usually start circulating until November. Swine flu began a big climb in September, leading to what CDC called unprecedented high levels of illness so early in a season — and no way to know when the flu will peak.
The estimate of child deaths may seem especially surprising, considering the CDC's conservative count of lab-confirmed pediatric deaths a week ago was 129.
"We don't think things have changed from last week to this week," Schuchat stressed, explaining the importance of looking beyond those lab counts. It's "a better estimate for the big picture of what's out there."
The question now is what effect those estimates will have on a public that largely views swine flu as not that big a threat.
The AP-GfK poll, conducted last weekend, found just 23 percent of responders — and 27 percent of parents — were very likely to keep seeking vaccine.
Stephanie Hannon of Douglas, Mass., decided to get a swine flu vaccine for just one of her three children, the one at extra risk because of asthma. She's concerned that the swine flu vaccine hasn't been studied long enough to justify for her less-at-risk youngsters.
"Only because of my other daughter's condition, I felt like I didn't have a choice," she said. "You never know if you make the right decision."
Swine flu targets young adults, too, yet just 16 percent of 18- to 29-year-olds were very likely to seek vaccine, down from 34 percent in September.
The AP-GfK Poll was conducted Nov. 5-9 by GfK Roper Public Affairs and Media. It involved landline and cell phone interviews with 1,006 adults nationwide and has a margin of sampling error of plus or minus 3.1 percentage points.
Wednesday, November 11, 2009
Vitamin B ComplexThe B Vitamins act as coenzymes, which help enzymes to react chemically with other substances, and assist in energy production. They help to maintain the health of the nerves, skin, eyes, hair, liver, and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function.
Vitamin B1 (Thiamine)Thiamine enhances circulation and aids blood formation, carbohydrate metabolism and in the production of hydrochloric acid, which helps in proper digestion. This vitamin also optimizes cognitive activity and brain function. It also provides benefits on energy, growth, normal appetite, and learning capacity. As an antioxidant, it protects the body from the effects of aging, alcohol consumption, and smoking.
Vitamin B2 (Riboflavin)Riboflavin is essential for red blood cell formation, antibody protection, cell respiration, and growth. It aids in the of carbohydrates, fats, and proteins. It helps Vitamin A maintain the mucous membranes in the digestive tract. Riboflavin also facilitates the use of oxygen by tissues of the skin, nails, and hair, eliminates dandruff; and helps the absorption of iron and vitamin B6.
Vitamin B3 (Niacin, Nicotonic Acid, Niacinamide
Vitamin B1 (Thiamine)Thiamine enhances circulation and aids blood formation, carbohydrate metabolism and in the production of hydrochloric acid, which helps in proper digestion. This vitamin also optimizes cognitive activity and brain function. It also provides benefits on energy, growth, normal appetite, and learning capacity. As an antioxidant, it protects the body from the effects of aging, alcohol consumption, and smoking.
Vitamin B2 (Riboflavin)Riboflavin is essential for red blood cell formation, antibody protection, cell respiration, and growth. It aids in the of carbohydrates, fats, and proteins. It helps Vitamin A maintain the mucous membranes in the digestive tract. Riboflavin also facilitates the use of oxygen by tissues of the skin, nails, and hair, eliminates dandruff; and helps the absorption of iron and vitamin B6.
Vitamin B3 (Niacin, Nicotonic Acid, Niacinamide
Vitamin A
is essential in bone and teeth formation, aids in fat storage, and protects against colds, flu, and infections of the kidneys, bladder, lungs, and mucous membranes. It acts as an antioxidant, and protects cells against various diseases while also promoting new cell growth. It also slows the aging process by helping the body utilize protein.
Vitamin Pages On This Site.;
Vitamin Pages On This Site.;
Vitamins and their Benefits
While many believe that vitamins are less important than other aspects such as diet and exercise, it is certainly not the case. Vitamins are in fact essential to good health and work to regulate the metabolism and aid biochemical processes that release energy from digested food. f
While many believe that vitamins are less important than other aspects such as diet and exercise, it is certainly not the case. Vitamins are in fact essential to good health and work to regulate the metabolism and aid biochemical processes that release energy from digested food. f
How to Clean Your Produce
sRunning water and a brush are probably what your produce needs before you get it ready for the table. But, if your produce is not organic, you need to wash it more thoroughly to get rid of any chemical residue.
Scrubbing the produce with a soft brush and soaking it in water for ten minutes will help rid the chemicals. You can also try using non-toxic rinsing solutions, which are available in your health food store.
If the produce is waxed, wash it thoroughly and then peel it to remove the wax -- washing, soaking, and scrubbing will not do it for you.
Scrubbing the produce with a soft brush and soaking it in water for ten minutes will help rid the chemicals. You can also try using non-toxic rinsing solutions, which are available in your health food store.
If the produce is waxed, wash it thoroughly and then peel it to remove the wax -- washing, soaking, and scrubbing will not do it for you.
Monday, November 9, 2009
some about health
About one of every three Americans will develop some form of malignancy during his or her lifetime. This year alone, about 1,437,000 new cases will be diagnosed, and more than 565,000 people will die of the disease. Cancer is the second leading cause of death in America, and as deaths from heart disease decline, it's poised to assume the dubious distinction of becoming our leading killer.
Despite these grim statistics, doctors have made great progress in understanding the biology of cancer cells, and they have already been able to improve the diagnosis and treatment of cancer. But instead of just waiting for new breakthroughs, you can do a lot to protect yourself right now.
Get regular check-ups, including the screening tests that can help detect cancer before it causes any symptoms. For men between 15 and 35, that means a periodic doctor's testicular exam along with regular self-exams. All men older than 50 should have regular screening for colon cancer, and they should make an informed decision about testing for prostate cancer. Men with risk factors should begin both processes even earlier, and every man should routinely inspect himself for signs of melanomas and other skin cancers.
Screening tests can help detect malignancies in their earliest stages, but you should always be alert for symptoms of the disease. The American Cancer Society developed this simple reminder years ago:
C: Change in bowel or bladder habits
A: A sore that does not heal
U: Unusual bleeding or discharge
T: Thickening or lump in the breast or elsewhere
I: Indigestion or difficulty in swallowing
O: Obvious change in a wart or mole
N: Nagging cough or hoarseness
It's a rough guide at best. The vast majority of such symptoms are caused by nonmalignant disorders, and cancers can produce symptoms that don't show up on the list, such as unexplained weight loss or fatigue. But it is a useful reminder to listen to your body and report sounds of distress to your doctor.
Early diagnosis is important, but can you go one better? Can you reduce your risk of getting cancer in the first place? It sounds too good to be true, but it's not. Scientists at the Harvard School of Public Health estimate that up to 75% of American cancer deaths can be prevented; the table below summarizes their research on the causes of cancer in the United States. The American Cancer Society is only slightly less optimistic about prevention, estimating that about 60% of America's cancer deaths can be avoided. And a 2005 study argues that over 2.4 million of the world's 7 million annual cancer deaths can be blamed on nine potentially correctable risk factors.
You don't have to be an international scientist to understand how you can try to protect yourself and your family. The 10 commandments of cancer prevention are:
1. Avoid tobacco in all its forms, including exposure to secondhand smoke.
2. Eat properly. Reduce your consumption of saturated fat and red meat, which appears to increase the risk of colon and prostate cancers. Limit your intake of charbroiled foods (especially meat), and avoid deep-fried foods. Increase your consumption of fruits, vegetables, and whole grains. Although other reports are mixed, two large 2003 studies found that high-fiber diets may reduce the risk of colon cancer. And don't forget to eat fish two to three times a week; you'll get protection from heart disease, and you may reduce your risk of prostate cancer.
3. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer, and it may even help prevent prostate cancer. Exercise also appears to reduce a woman's risk of breast and possibly reproductive cancers. Exercise will help protect you even if you don't lose weight.
4. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.
5. If you choose to drink, limit yourself to one to two drinks a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman's risk of breast cancer. Smoking further increases the risk of many alcohol-induced malignancies.6. Avoid unnecessary exposure to radiation. Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers. But don't worry about electromagnetic radiation from high-voltage power lines or radiofrequency radiation from microwaves and cell phones. They do not cause cancer.
7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs).
8. Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
9. Consider taking low-dose aspirin. Men who take aspirin or other nonsteroidal anti-inflammatory drugs appear to have a lower risk of colon cancer and possibly prostate cancer. It's an unproven benefit, and aspirin can produce gastric bleeding and other side effects, even in low doses. On the plus side, though, low-dose aspirin does protect men from heart attacks and the most common type of stroke; men at the highest risk reap the greatest benefits.
10. Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies. But don't count on other supplements. Careful studies show that selenium, vitamins C and E, beta carotene, folic acid, and multivitamins are not protective, and that some may do more harm than good.
These lifestyle changes will yield another cancer-preventing benefit: if you stay healthy, you won't need cancer treatments (chemotherapy, radiotherapy, drugs that suppress the immune system) that have the ironic side effect of increasing the risk of additional cancers.
As always, prevention is the best medicine. (veb source)
Despite these grim statistics, doctors have made great progress in understanding the biology of cancer cells, and they have already been able to improve the diagnosis and treatment of cancer. But instead of just waiting for new breakthroughs, you can do a lot to protect yourself right now.
Get regular check-ups, including the screening tests that can help detect cancer before it causes any symptoms. For men between 15 and 35, that means a periodic doctor's testicular exam along with regular self-exams. All men older than 50 should have regular screening for colon cancer, and they should make an informed decision about testing for prostate cancer. Men with risk factors should begin both processes even earlier, and every man should routinely inspect himself for signs of melanomas and other skin cancers.
Screening tests can help detect malignancies in their earliest stages, but you should always be alert for symptoms of the disease. The American Cancer Society developed this simple reminder years ago:
C: Change in bowel or bladder habits
A: A sore that does not heal
U: Unusual bleeding or discharge
T: Thickening or lump in the breast or elsewhere
I: Indigestion or difficulty in swallowing
O: Obvious change in a wart or mole
N: Nagging cough or hoarseness
It's a rough guide at best. The vast majority of such symptoms are caused by nonmalignant disorders, and cancers can produce symptoms that don't show up on the list, such as unexplained weight loss or fatigue. But it is a useful reminder to listen to your body and report sounds of distress to your doctor.
Early diagnosis is important, but can you go one better? Can you reduce your risk of getting cancer in the first place? It sounds too good to be true, but it's not. Scientists at the Harvard School of Public Health estimate that up to 75% of American cancer deaths can be prevented; the table below summarizes their research on the causes of cancer in the United States. The American Cancer Society is only slightly less optimistic about prevention, estimating that about 60% of America's cancer deaths can be avoided. And a 2005 study argues that over 2.4 million of the world's 7 million annual cancer deaths can be blamed on nine potentially correctable risk factors.
You don't have to be an international scientist to understand how you can try to protect yourself and your family. The 10 commandments of cancer prevention are:
1. Avoid tobacco in all its forms, including exposure to secondhand smoke.
2. Eat properly. Reduce your consumption of saturated fat and red meat, which appears to increase the risk of colon and prostate cancers. Limit your intake of charbroiled foods (especially meat), and avoid deep-fried foods. Increase your consumption of fruits, vegetables, and whole grains. Although other reports are mixed, two large 2003 studies found that high-fiber diets may reduce the risk of colon cancer. And don't forget to eat fish two to three times a week; you'll get protection from heart disease, and you may reduce your risk of prostate cancer.
3. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer, and it may even help prevent prostate cancer. Exercise also appears to reduce a woman's risk of breast and possibly reproductive cancers. Exercise will help protect you even if you don't lose weight.
4. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.
5. If you choose to drink, limit yourself to one to two drinks a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman's risk of breast cancer. Smoking further increases the risk of many alcohol-induced malignancies.6. Avoid unnecessary exposure to radiation. Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers. But don't worry about electromagnetic radiation from high-voltage power lines or radiofrequency radiation from microwaves and cell phones. They do not cause cancer.
7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs).
8. Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
9. Consider taking low-dose aspirin. Men who take aspirin or other nonsteroidal anti-inflammatory drugs appear to have a lower risk of colon cancer and possibly prostate cancer. It's an unproven benefit, and aspirin can produce gastric bleeding and other side effects, even in low doses. On the plus side, though, low-dose aspirin does protect men from heart attacks and the most common type of stroke; men at the highest risk reap the greatest benefits.
10. Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies. But don't count on other supplements. Careful studies show that selenium, vitamins C and E, beta carotene, folic acid, and multivitamins are not protective, and that some may do more harm than good.
These lifestyle changes will yield another cancer-preventing benefit: if you stay healthy, you won't need cancer treatments (chemotherapy, radiotherapy, drugs that suppress the immune system) that have the ironic side effect of increasing the risk of additional cancers.
As always, prevention is the best medicine. (veb source)
Friday, November 6, 2009
Men heath
Libido decreases as the age progresses which may affect sex life. To heighten your libido and to boost your stamina and potency, you need herbal supplements to rejuvenate your sex power. In this article, we will talk about the foods and dietary habits that may reduce your sex drive and herbal supplements to increase libido and testosterone production. There are many substances that reliably decrease arousal or enthusiasm for sex. These are used in the treatment of various sex offenders. Saltpetre known as potassium Nitrate, is the most often mentioned substance that decreases libido. But in large doses it can be fatal. It can increase the urine flow. Opium and other opiates are also in the same list, with their sedative and anaesthetic effects. These drugs reduce libido, potency and orgasm. Sexual desire is replaced by passivity and a craving for the drug itself. These substances are banned in most counties. Barbiturates also lower sex drive. Like alcohol, they take sexual desire and potency. In women who abuse barbiturates menstrual and ovulatory abnormalities are common. A layman should not take these powerful toxic substances without professional consultation and advice. Alcohol if taken in small amount has invigorating influence. But in large quantities, it paralyses the genital function on the physical side, while at the same time it breaks down psychic inhibitions and controls. Habitual drunkenness is extremely harmful to the sexual organs and functions in men and causes impotence. Tea, coffee and tobacco if taken in large quantities, produce unfavorable results like alcohol. Prolonged use of marijuana severely reduces both sexual activity and sperm production in man because it certainly reduces inhibitions. So, we have now seen that there are many foods and dietary habits that can reduce libido. If you are suffering with low sex stamina, weakness, low libido, rapid ejaculation or erectile dysfunction, herbal male enhancement supplement will help you revitalize your lost stamina and power. These supplements are composed of potent herbs that increase libido, testosterone production, increase semen volume and improve mood. Some of the popular herbal enhancement products available online for men are Natural Gain Plus, VigRX Plus, Enzyte, Provacyl, Magna RX Plus and Maxoderm. These products heighten the climax and help you reach passionate orgasm. As they are herbal in nature, they do not cause any harmful effects and improve overall health and give strength to the body.
Thursday, November 5, 2009
Hour after hour, herb will literally synthesize lean muscle tissue from your fat stores. One new study published in the academic journal Medicine and Science in Sports and Exercise shows it augments the muscle-growth process right down to the molecular level by increasing muscle-protein synthesis (muscle growth) while inhibiting muscle catabolism (muscle breakdown).
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