HEALTH CONCERNS FOR MEN

In general men suffer from more chronic conditions and have lower life expectancy than women. This can be attributed to differences in health-related linked to health and longevity.

It is not uncommon to find that many men smoke, drink alcohol in excess, lack exercise, have poor diets, suffer from work-related stress, depression and drug addiction that is detrimental to their wellbeing.

Men rarely discuss their concerns with their partners or close family members and their health concerns can range from insomnia, diabetes, heart disease to sexual dysfunction.

How to Lose Unwanted Weight

With social and career success being firmly rooted in modern life, physical appearance is more important than ever. The popular image of a successful person seems to be built around fitness in both the physical and moral aspects, a sort of a physical and moral correctness. Therefore many people are interested in keeping themselves in shape, especially after a winter of eating heavier food at the expense of fresh vegetables at fruits.

The first thing to do when trying to get rid of the unwanted excess kilograms is to take a look at your diet. This is the first step on your journey. Are you relying heavily on chips, soda and fast food to make it through the day? Are you eating enough vegetables and fruits? While hamburgers, fries and soda is a tasty and satisfying combination, it is also a deadly proposition to your health. If you want to stay fit, you must quit eating high-powered food that provides too much energy.

Your body doesn’t like to waste things it can use later on and energy is one of the most important things that can be stored. Eating hamburgers and chips while leading a largely sedentary lifestyle gives your body much more energy than it normally uses. This energy is not thrown away, but converted to fat and put into storage. Therefore, you must cut down on this type of food and turn to the humbler fruits and vegetables to keep hunger in check without putting your health at risk.

The second part of the system is exercising. While a sound diet makes sure your body doesn’t get more energy than it needs, exercising is here to help use up energy already stored. Taking brisk walks after meals is OK, exercising half an hour per day is good, going to a gym for an hour or so five days a week is perfect. There’s no need to starve or exhaust yourself. Diet and exercising can be fun with a bit of thinking and a positive attitude.

BAD FOOD

In this day and age of heart disease, we all need to be careful. Did you know that 50% of men will die from heart disease? It is sad, but true. It is important that you watch what you eat. Not only if you are a body builder, but even if you aren't one. All of us should be concerned about our diet and our health. Take some notes and make sure that you pay attention. I'm sure there will be a few items on this list that you never dreamed were bad for you.. Solid oils. You know what these are. Stuff like Crisco and other shortening.

I think that some people use them in place of lard and actually think it is better for them. If you are making a pie crust or something, skip the shortening and use the lard. Actually, the lard is better for you. People tend to use this kind of fat because it has a long shelf life. This stuff will stay good for ever. Personally, I hate the stuff. I can't see why anyone would like it. I think it tastes awful and it feels awful in my mouth.
Deep fried foods. You should avoid these like the plague. It is said that when something is deep fried, its DNA changes. I don't know how true this is. I do know that deep fried foods have been linked to cancer.

Refined flour and store bought flour. This has been bleached and everything under the sun done to it. When this happens, all the good stuff from it is taken away. The reason why you are eating is, is been stolen from you. Stick with good whole wheat. That is what is best for you.

White rice. I would piss off most of the world if I said that you should never ever eat this stuff. Though, I have to say that brown rice is better for you. Brown rice has all the stuff white does and more. You can mix brown with white if you still aren't used to eating the brown rice.

Sugar. This is a no brainer really. You should try to consume as little as you possibly have to. Also, fructose is a building block for cholesterol. Keep that in mind when you have your next can of soda.

Canned soups. These are almost always loaded with salt. If you want to buy these, make sure you get ones that are low in salt. If you have a craving for soup, see if your local deli makes soup. It will be lower in salt. That will make your heart happy.

Alfredo sauces. Don't buy items with already made Alfredo sauce. Usally they are loaded with butter and salt. You don't want any of that.

Processed meats. These tend to be high in fat and high in salt. They are a heart attack in a can.

Hydrogenated palm oils. Avoid anything that is made with these. These will give you a heart attack faster than eating a bucket of lard.

Lunchables and other items like them. They are loaded with salt and fat. I can't believe any parent would give this junk to their kids.

What comes in, must come out. That is true with the food we eat. This might sound like a disgusting topic, but it is something that we should talk about. You can tell if your diet is high in fat by the stool you produce. If it sinks straight to the bottom, you are eating too much fat. You would think that fat would float, but it doesn't when it is coming out.

Your stool should float in the toilet bowl. If it does, it is a hint that you have a good diet. If it doesn't, then you need to change what you are eating.

To remember this, I try to make up a little rhyme like what was heard during the final moments of the OJ trial. If it doesn't float, you need to get off of the boat. Meaning, if it doesn't float, you need to change your diet.

MILK SHAKES

by Paul Freegale

If you are like me, you have enjoyed milkshakes since you were a kid. When I think of milkshakes, I think of summer time. Drinking something cool and refreshing to cool off on a hot day. As you know, protein is an important part of the diet. I like to make milkshakes that are not only refreshing, but good for me as well. These are easy to make and are a great way of not only getting the things your body needs, but a great snack. Here we will talk about a few of my favorite recipes. Take notes, I'm sure these will soon be your favorites as well. First off you will need a blender. You really can't make any of these without one. You can get one cheap and you will use it again and again. If you are serious about your health, I would suggest you get one right away. None of these are meant to replace your diet. You shouldn't start to drink these in place of meals. Not only will you end up feeling awful, you will end up with the shits. Yes, that is what happens if you eat these all the time.

I'm not going to go into exact measurements. I can't tell what you like and what you don't like. Do you love bananas? If so, just add some more. You don't need my permission. Take a few cups of milk. You can use skim if you like. I prefer whole milk, but that is what I grew up on. Put one banana, I scoop of protein powder, a drop or two of vanilla and some ice cream. You can use low fat ice cream. Blend this and enjoy.

I like the taste of the banana and the added punch of vanilla will be great. Don't add too much vanilla, that will make it taste awful.
Here is another one of my favorites. If you are looking to add mass muscle, you will love this one.

Take some skim milk. Add a handful of strawberries and a banana. Add some protein powder. Now, add about four or five egg whites. Depending on how much weight you want to put on, add egg whites accordingly. I also add some ice cream, I don't add as much as I would for the first one. If I am trying to add mass muscle, I add more fruit than ice cream. I know that some people have different opinions about this, but this is how I like it.

I'm only going to tell you this once. So, make sure that you pay close attention. You are about to eat raw eggs. Yes, you can get sick eating raw eggs. But, if you handle them properly, you won't have to worry. Don't let the eggs sit out in the open for too long. Don't put them in front of the window and take a nap. You want to crack the eggs and drink your shake as soon as possible. If you keep the eggs cold and drink it right away, there isn't much of a chance of getting sick. Anything with raw eggs need to be kept cold!

Here is another one that is fairly easy.

I take one apple and dice it up before I put it in the blender. You don't have to chop it into mush, but just enough to make the job easier on the blender. Let the blender do most of the work. Put in a cup of blueberries. This might sound a little weird, but I also put a carrot in it. I do this to add some carbs to the shake. I also add some skim milk.

This is might sound like the weird part, but hear me though. I don't add any ice cream to this one. What I do is, I put some ice cubes in it instead of ice cream. This won't make the shake as creamy, but it will still make it drinkable. You can do this to avoid extra calories. I do this from time to time depending on how my diet is. There are also other things that you can add to your shakes that will make them taste better. Keep in mind that you can change any of these to suit your needs. We all feel like something different from time to time, don't worry about changing things slightly.

You can use any fruit that you like. There really isn't much of a problem with that. All fruit is good for you. I would suggest that you get what ever is in season. I would check to see if your area has a local farmers market. This is a place where you buy fruit and veggies straight from the farmer. You can't get much fresher than that. Also, you get to support farmers in your community and you get to know some of them. Have a favorite fruit? Find out which farmer grows the type you prefer. If you get to know them, over the years you might be able to get a discount or get a heads up when they are picked.

You can use veggies in your shakes. If you have a juicer, I would suggest that you juice them and add the juice. You can substitute some of the milk for the juice. You shouldn't juice something like garlic or onions, but celery and carrots are two good choices. There are a lot of veggies that are great in nutrition, that will go well with your shakes.

You can add things such as, maple syrup, chocolate syrup, honey, caffeine and so forth. You need to keep in mind if you are adding something sweet such as honey, that will be added calories. You might not want to do that depending on your workout plans. Stimulants are something that you should be careful with. You can use them, but use caution. I would suggest that you ask your doctor before using any of these.

BLINDED BY BAD CARBS

Preventing poor eye-sight as you get older may be as simple as cutting more refined carbohydrates out of your diet.

Among 3,977 women and men age 55 and older , those who ate above average amounts of white bread, white rice and other foods with high glycemic index were 17% more likely to develop age-related macular degeneration, reports the USDA Human Nutrition Research Centre on Aging at Tufts University.

To protect your eyes, cut back on soda and sugary sweets, advice the study authors and stick to whole wheat versions of pasta, bread and rice.

Do you have Type 2 Diabetes?

Millions of people have type 2 diabetes but don't know it, because symptoms develop so gradually that many don't recognize them. Some have no symptoms at all. Here are some signs you should look out for.

• Increased production of urine and excessive thirst (glucose leaks into your urine and 'pulls out' extra water through the kidney)
• Fatigue for no apparent reason (glucose is not converted into energy)
• Infections such as thrush or irritation of the genitals (excessive sugar in the urine encourages infections)
• Blurred or distorted vision (high blood sugar levels interfere with oxygen delivery to cells in the retina, thus damaging it)
  
• Tingling or numbness in the hands and feet (over time uncontrolled blood sugar levels can damage nerves throughout the body)
• Slow healing sores (diabetes affects the body's ability to heal)
• Unexplained weight gain or loss to compensate for lost fluids and sugar, you eat more than usual and gain weight, or you lose weight because your muscle don't get enough glucose to generate growth)
  

3 tools that help you lose weight

These items may not seem special, but they are key to getting you to your goal.

1. YOUR SCALE : "Weighing yourself every morning gets you thinking about healthy behaviours you can follow all day". Research shows that people who stepped on the scale daily lost about 5 kg more over 2 years than those who did monthly weigh-ins. This strategy give you a better chance of catching small changes and getting back on track sooner with diet and exercise.
2. YOUR TABLE : Have every meal sitting down, away from distractions. In one study, people who watched TV while eating chips ate 44% more calories than those who did not tune in. If you don't pay attention while you eat, your brain is less likely to register how much you've consumed, and it'll take you longer to feel full.
   
3. YOUR MEASURING CUP : Think back to what helped you lose weight at the start of your plan. For most people, it's carefully portioning out your meals and snacks
   

ICE CREAM

• Stick to basics when you take the kids out for ice cream : The more the bells and whistles inside and on top of their ice cream - chocolate coating, candy bar pieces, caramel swirls - the higher the calories and fat.
• Go for light ice cream, which has about half the fat of regular. Better yet, get a scoop of frozen yogurt - it delivers even fewer calories, has little if any fat, and is actually a good source of calcium( a half cup scoop equals a serving )
• For desserts at home, buuy light ice cream sandwiches, fudge pops or ice pops all of which are low in calories and fat
  

How realistic is your goal weight?

If the last time you maintained your ideal weight was back in secondary school, you may be due for a reality check.

"The number one reason for diet failure is setting a too-low target weight" says Madelyn Fernstrom, Ph.D, Director of the Weight Management Centre at the University of Pittsburgh Medical Centre.

Being over ambitious can lead to major frustration and backsliding. First make sure your target won't put you in the underweight category (calculate your BMI). Fernstrom also recommends rating your weight-loss effort on a 10 point scale (1 is barely trying).

You should be at a 5, which means you're cutting back, but still leaving room for occasional treat and fitting in regular exercise without feeling overworked.

If you are any higher - ravenous all the time, exhausted after your workouts - renegotiate your goal, she says. Losing 1 kilogram instead of 2 can make all the difference between feeling happy and being miserable.

YOU'LL "B" HAPPIER WITH THIS VITAMIN

Could popping a vitamin help chase the blues away?

Yes, say researchers at the University of York England. Adults with low level of the B vitamin folate in their blood, according to a new study are 40% more likely to suffer from depression than those with normal stores of the nutrient.

The reason : "Folate helps produce feel-good brain chemicals like serotonin", says lead study author Simon Gilbody, M.D. "We've found that dome depressed people are genetically less able to convert the folate i0n produce into a form the body can use. That lowers their serotonin levels, setting them up for depression."

While many cereals, breads and pastas are fortified with folic acid (the label notes the percentage of the recommended 400 micrograms per day that the food food contains), a supplement is more easily absorbed by the body.

If depression runs in your family or you've been diagnosed with it, Gilbody suggests talking to your doctor about whether a supplement is right for you.

SURPRISING NEWS - about your health (vs. his)

New research is revealing how everything from medications to killer disease affect women differently than men. The upshot : It's clear how important gender is when it comes to making decisions about your health. Here are 5 disparities to be aware of.

• Pain control : studies show that doctors don't always manage women's pain adequately. If you're hurting, speak up : certain medication actually work better in women.



• Sexually transmitted diseases (STDs) : Women are twice as likely to contract an STD as men. "Tissue lining in the vagina is susceptible to small abrasions during sex, making it easier for STD to be transmitted"



• Anesthesia : Women tend to wake up from anesthesia quicker than men, and are three times as likely to complain of being awake during surgery. Ask your anesthesiologist how she can prevent this from happening.



• Depression : Women may absorb serotonin differently or make less of the feel-good neurotransmitter. That may be one reason they're two or three times more likely to suffer from depression. Levels may change during your mentrual cycle, so "research may soon show that dosages of medication that boost serotonin in women with depression should vary according to the time opf the month"



• Smoking : Women are 1.5 times as likely to developn lung cancer as men and are more vulnerable to the effects of secondhand smoke. But women who have certain lung cancer treatments actually live longer than men do.

Stick to a better diet - even around your kids

Maintaining a healthy diet can be a challenging when you're a mom, especially when your kids are averse to any food that's green.

"The secret is being super organized"

• Eat a quick breakfast every morning. Most often, try to microwaves a bowl of oatmeal and tops it with fresh blueberries, so we know we are starting off the day with something nutritionally sound.
• Sneak in the nutrients. Blend steamed vegetables (broccoli, peppers, carrots) in a food processor, than mixes them into kid-friendly dishes, so mom can enjoy them too. Some favourites : pancakes with sweet potato puree, and macaroni and cheese made with reduced-fat cheddar and cauliflower puree
  

FATS: Alternative fuel

Fats are stored in the body as globules. During fasting, they are utilised for energy and over time will shrink in size. This explains why people lose weight when they fast.

There is a downside to using fats as an energy source : a by-product, called ketones, is produced. Ketones are acids and an excess of these can lower the pH of body fluids. This pH lowering can affect the fine-tuning of most metabolic processes in the body. When pushed to the extreme, the person suffers from ketoacidosis.

Fortunately, ketoacidosis seldom results from religious fasting because it takes about 14 hours after the last meal before fats are called upon to produce energy. By the time a person breaks fast, hypoglycaemia is still under control.

What can I do to take care of my feet?

Keep your blood sugar level as close to normal as possible. Also, follow your doctor's advice, exercise and medicine. Here are some ways to protect your feet:

• Wash your feet everyday with lukewarm (not hot) water and mild soap
• Dry your feet well, especially between the toes. Using a soft towel , pat gently; don't rub
• Keep your feet dry by dusting them with non-medicated powder before putting on shoes, socks or stockings
• Keep the skin on your feet smooth by applying a cream or lotion, especially on the heels. If the skin is cracked, talk to your doctor how to treat it
  
• Don't treat calluses, corns and bunions without talking to your doctor first
• Cut toenails straight across with a good pair of nail clippers to avoid ingrown toenails. It might help to soak your toenails in warm water to soften them before you cut them
  
• Check your feet everyday. See your doctor if the first sign of redness, swelling, pain that doesn't go away, or numbness or tingling in any part of your foot
• Don't let your feet get too hot or too cold
• Don't go barefoot
  

HAPPY NEW YEAR 2008

10 steps to achieving your dreams

• Know what you want
  
• Know why you want it
  
• Believe that it is possible to have what you want
  
• Write down your goal in great detail
  
• Focus on what you want , not on what you do not want
  
• Pursue a definite plan of action
  
• See the goal achieved in your mind
  
• Get excited about achieving a the goal
  
• Believe without a doubt that you will achieve your goal
• Believe that you deserve to get what you want