Guest post from Cole Millen Making the Right Food Choices During Your Getaway

 A big thanks to Mr. Cole Millen for sending in such an useful article for staying healthy and on the track with the diet during travel.   He has shared some useful links about restaurants that serve healthy foods options and also some other useful links.

Making the Right Food Choices During Your Getaway

For most people, vacations are a time to splurge and live it up. Unfortunately, it can be very easy to get carried away with your eating habits. If you want to maintain your figure during your time away from work, check out the following tips to prevent weight gain and other health problems.

Prepare meals ahead of time

If at all possible, you should pack your own food for the vacation. Bringing food allows you to consciously make healthy choices while leaving the bad stuff at home. Ideally, you would take along a cooler filled with nutritious foods like fruits, veggies, nuts, whole grains, lean proteins, and fresh produce smoothies. If you think about it, many healthy food choices are whole foods that do not require any prep at all. You just need pack some healthy snacks! If you dont mind cooking while on vacation, there are many quick and simple dishes that can be made with basic ingredients. Sandwiches, wraps, pastas, and dips are some common on-the-go favorites. You can even bring supplements such as multivitamins or fish oil if you fear it will be hard to eat nutritious food.

Spend your trip in a health-conscious locale 
The most important aspect of a vacation is to ensure that you are staying in a place that will allow you to maintain your healthyhttp://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/ lifestyle. Pick a destination where the people are nuts about nutrition and exercise, and "do as the locals do." The best way to locate a hotel in one of these areas is to do your research online. Many travel websites and blogs include plenty of information for those looking to eat healthy on vacation. On a recent trip to Sin City I found a great site that listed reviews for LasVegas hotels regarding their amenities and services as well as the restaurants in the surrounding area. This made it easier than ever to find the healthy places to go to eat nutritiously and deliciously on my vacation.

Dine out at restaurants that offer healthy dishes 
If packing is out of the question, consider dining out at restaurants that include healthy options on their menus. Look for keywords like "low-calorie" or "low-fat." Also strive to stick with foods that are fresh and vibrant in color. Anything comprised mainly of fruits and veggies should be a good choice unless it is covered in a rich sauce. You can eat meat as well, but go for lean cuts like chicken breast, duck breast, or sirloin steak. Fish is an excellent lean protein. Instead of ordering sandwiches with the bread or an extra side of rice or pasta, cut the carbs and go for lettuce as a vessel or a side of steamed yams. Some restaurants specialize in vegetarian cuisine, organic foods, or raw foods, so look out for these in the vicinity of your vacation spot. Try to avoid processed foods, sugary drinks, and rich desserts at all costs.

Eat less

In rare cases, you wont get much of a say about what to eat. Examples of this include going to a romantic bed and breakfast where a fixed menu is served or staying at a luxury resort where the included meals are served at an on-site restaurant. When you dont have the option to eat as healthy as youd like, the best alternative is to eat less of the less healthy stuff. Overeating is the number one cause of weight gain, and it is due to consuming an excess of calories. Since many restaurant foods are high in fat and calories, eating less would prevent you from gaining weight--even if the food isnt very good for you. Think about eating half of a plate and getting a doggy bag for the rest each time you dine out.

Stay away from alcohol 
Many people enjoy red wines, champagnes, cocktails, and beers on vacation, but these beverages are full of empty calories that do nothing but pack on body fat and weight. Avoid alcohol completely if you can. If you must drink, choose shots of straight liquor since they contain the fewest calories per serving.

Ham

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　Peptide included in pork has cholesterol value fall action and alcohol resolution action, and it is assumed in particular that there is an effect it is hard to be possible, and to do a blood clot by the latest study.
　In addition, there is a report that fatty acid making relaxing a brain to ham is had.

Diabetes drug causes death and now they want another pill approved

Spirit Happy has reported on the shady practices of Glaxo Smith Kline for many years. As far back as 2008 we reported that their drug Avandia would cause heart attacks and that is exactly what the drug did. Unfortunately this has not stopped them from seeking another Billion dollar profit drug for diabetes. They refuse to stop making diabetic drugs because it profits them over 4 Billion dollars a year.

Here is their History in Diabetes drugs

1. Glaxo was ordered to pay 90 million dollars in the Unites States for the heart attacks and deaths related to their drug Avandia. We warned the public but few listened back in 2009, we told the public that very few people need a drug Type 2 diabetes, it can be reversed naturally. We informed the public that Avandia, Actos, and other high blood sugar medications were all dangerous drugs that destroyed the heart valve. The drug maker simply lie and they do it because the billions are too great a temptation for them. They simply want the money at any cost, even death to the person taking the drugs.

2. 90 million is a low settlement seeing as the drug profited over 5 Billion dollars each year for 5 years. Each family victimized is reported to receive 53 thousand dollars. In addition the drug maker makes much more money on stocks once the drugs receive approval. When a diabetic drug is approved the companys stocks fly up because it means millions in straight profit. This is the billion dollar big money game in pharmaceutical drugs.
   
   
3. The story about Glaxo gets sicker as they were also found guilty of fraud, a 9 year investigation showed that the company lied to the public and hide information that the diabetes drug and other drugs they made were dangerous. They bribed doctors to promote their drugs. Did you know doctors get cash and vacations for prescribing a certain number of drugs? Glaxo sales reps lied and told doctors that the drug Avandia would even help the heart( while the drug really causes heart attacks) Drug companies have sales people who push the drugs on the doctors( Legal street drugs are not the only dirty drug game, prescription drugs may be more dirty)
   
   
4. Glaxo salesmen get commissions( $) based on how many doctors they can get to prescribe the drug
5. Glaxo was found guilty of hiding the heart attack risks from the FDA.
6. Glaxo moved the dirty operation and had the drugss made in  factories in Puerto Rico to save tax dollars. What a shame.

These are the things they were found guilty of, this is not just an opinion, they admitted lying and hiding the truth and they pleaded guilty to all the charges above.

In total Glaxo has paid back the largest suit in US drug history 5 billion dollars, yet Glaxo profited over 20 billion dollars in 5 years from the diabetes drug

The drug business is a dirty business operated for huge profits.

In an amazing development Glaxo filed to the FDA to have a new diabetes drug approved and they have been approved last week!

The USA reported the story

GSK Diabetes Drug Receives FDA Approval As Initial Therapy

and here is the statement for Glaxos spokesperson

"GlaxoSmithKline is committed to developing diabetes therapies to treat a disease that has reached epidemic proportions in the United States and throughout the world," said Anne Phillips, vice president of Clinical for North America Cardiovascular-Metabolic at GSK,

What hypocrisy, they have admitted lying and defrauding the diabetic yet they say they are committed to helping the diabetic. . They caused deaths which no settlement could ever make up for. Glaxo stocks went up 1.6 % after the settlement and the stockholders were said to be "happy"  that they did not lose their investments in the company.

Diabetes for them is a stock market game with billions dollar of dollars at stake. Their executives make more money than the average person will ever see. Ask your doctor if type 2 diabetes can be reversed without drugs and he will inform you that it can. The drugs are part of a billion dollar con game.

There is no need for a drug to reverse Type 2 Diabetes, a diet has been reversing diabetes drug free in over 17 countries related to Type 2 Diabetes Diet

 

What should a diabetic eat

What should a diabetic eat is a question asked by many who live with high blood sugar, there are many misconceptions as to what is good. The problem with the typical diabetes diet is that it does not reverse the illness. There is a very good reason why most diets do very little to reverse the high glucose problem. What should a diabetic eat? The only food to eat with diabetes are those which remove insulin resistance.

What is insulin resistance?

Insulin resistance use to be very uncommon but today it is a very common problem

This is what insulin resistance does

1. Causes your body to hold fat
2. High Blood sugar
3. Disrupts concentration and mental function
4. Increases belly fat and waistline

What should a diabetic eat

Insulin resistance is why you cannot lose weight, you do not have to have diabetes to be insulin resistance, in fact the majority of people who cannot lose weight have insulin resistant cells.

Insulin is good and it removes fat

When you are healthy your body has good insulin that removes the damaging sugar in the bloodstream and you stay thin. The cells respond well to insulin and the sugar is removed. Today we have an obesity problem, the cells resist insulin, in other words our the cells are insulin resistance! This causes belly fat, weight gain and diabetes. We have more insulin resistance children than at anytime in history today. When you reverse insulin resistant cells the fat and weight drops off. What should a diabetic eat? Your food must be food that reverses insulin resistance. A diabetic diet benefits everyone even those without diabetes, it is the way of the slim.

related  Causing weight loss and reversing diabetes in over 17 countries.

SEE HERE Reverse Type 2 diabetes Today

Healthy living with diabetes

Friends! 14^th November is observed as world diabetes day. So let us discuss about healthy living with diabetes. When it comes to diabetes management, blood sugar control is main objective. But it is important to know as which factors are responsible to control your blood sugar level.

Food

Healthy eating is a cornerstone of any diabetes management plan. But it’s not only what you eat but how much and when also matters.

Your blood sugar level is highest an hour or two after you eat, and then begins to fall. You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat well balanced, right portion size, several small meals a day. Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Drink plenty of water to avoid being thirsty and to stay hydrated.

Exercise

Physical activity is another important part of your diabetes management plan as it consumes sugar. Regular physical activity also improves your bodys response to insulin. For better and regular results, talk to your doctor before exercise plan and keep a schedule. Check your sugar before and after exercises. If you take insulin, you may need to adjust your insulin dose before exercising or wait a few hours to exercise after injecting insulin.

Medication

When diet and exercise alone arent sufficient for managing diabetes, you need to take additional help from medication. But the effectiveness of these medications depends on the timing and size of the dose. And any medications you take for conditions other than diabetes can affect your blood sugar level, too.

Insulin thats improperly stored or past its expiration date may not be effective. If your diabetes medications cause your blood sugar level to drop too low, the dosage or timing may need to be adjusted. So talk your doctor.

When youre sick, your body produces stress-related hormones that can help your body fight the illness, but they can also raise the level of blood sugar. Changes in your appetite and normal activity may also complicate diabetes management. Work with your health care team to create a sick-day plan. Include instructions on what medications to take, how often to measure your blood sugar and urine ketone levels, how to adjust your medication dosages, and when to call your doctor.

Alcohol

Alcohol can result in low blood sugar shortly after you drink and for as many as eight to 12 hours more. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. However if it is being difficult for you to stay away from alcohol, you may talk to your doctor. If sugar level is normal and doctor agrees, you may take beer or light drinks in moderation.

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Junk foods How unhealthy they are

Fast foods are very popular for great taste and convenience.  Studies found three in 10 urban teens eat four to six meals a week at fast-food restaurants. Foods commonly considered junk foods include salted snack foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated beverages.  Many foods such as hamburgers, pizza, and tacos can be considered either healthy or junk food depending on their ingredients and preparation methods. In nut shell, highly processed food items usually fall under the junk food category. The Hundreds of multinational companies, restaurants are into fast food and processed food business having collective turnover in millions. They glamorise eating their products. While tasting the French fries, hamburger or Pizza, we never think, as how much harmful they may be for our health?

To enhance the taste, for better look, to preserve products longer and to make prices comfortable, much harmful stuffs are added in such products, not needed to mention the high calories, salt and sugar they contain. That’s why fast foods are the leading causes of child and adult obesity and many diseases.

Junk foods can lead to range of attendant health problems, including diabetes, heart disease and arthritis. A new study, published in the Canadian Journal of Cardiology, indicates that damage to the arteries occurs almost immediately after just one junk food-type meal. Based on the science, moderation with junk food doesn’t really exist.

Here are the facts about how excessive junk food consumption affects your body.

Junk foods reduce body energy levels

High levels of sugar put your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels.

Because fast food and junk food dont contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after some time of eating, leaving you grumpy, fatigued and craving sugar.

Junk food contributesobesity and poor performance

The high amount of fat, cream, sugar and calories in Junk foods accumulates in your body as fat, youll gain weight and could become obese. A 2007 survey from the July 2009 journal “Obesity” found that the average fast food lunch totaled 827 calories. In fact, a May 2012 study in “Obesity Surgery” suggested that among behavioural factors, fast food consumption had the most influence on the growing rate of severe obesity. The more weight you gain, the more youll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

Junk food enhanceshypertension

The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease. A healthy adult below 50 years of age or a teen should not consume more than 2,300 milligrams salt per day. It should be not more than 1,500 milligrams, if you are above 50 yers or having hypertension or kidney problems. Yet many fast-food restaurant items contain more than half that amount. 10 ounces of typical potato chips have 1,680 milligrams of sodium.

Junk Food Can Damage Liverand Heart

The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque build up. According to a study by Dr. Gary Plotnick, a cardiologist at the University of Maryland Medical Center, within three to five hours after eating a high-fat meal, the blood vessels function abnormally. For a healthy person, this is usually a minor, temporary event. For someone with coronary disease, this could cause a cardiac event, such as a heart attack or stroke.

The high levels of trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and cancer.

Junk Food Can Lead toDiabetes

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. 

Because junk food doesnt contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. Youll crave sugar and likely end up eating more junk food.

Over time, this stress damages your bodys ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your bodys insulin sensitivity.

Junk food may lead to Depression and Addiction

Studies linked fast foods to depression. According to “Public health nutrition” article 2012, those who eat junk foods regularly are 51% more likely to develop depression and more you eat greater the risk of depression will be.

Additionally, some research suggests -- but has not proven -- that fast food may be addictive, according to a September 2011 article in “Current Drug Abuse Reviews.”

Junk food increasesthe risk of Cancer

According to Corporate Accountability International, one-third of cancers are related to poor diet. This is often paired with the fact that obesity is closely linked with cancers of the colon, kidney and esophagus. All packaged foods contain high amount of Trans fats which is highly associated with risk of cancer and heart diseases.

Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories. So friends! Please eat junk foods in minimal. 

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The Science of losing weight and belly fat

Obesity, specially the belly fat is not good for health. Belly fat deposits in layers. The fat just behind the skin, called as Subcutaneous fat and the fat deep inside the abdomen is called Visceral fat. Evidence reveals the visceral or intra-abdominal fat, threatens our health more than subcutaneous fat. Visceral fat secretes hormones and other molecules that directly increase a persons risk of developing Blood pressure, type 2 diabetes, coronary heart disease, and other chronic conditions.

Why reducing belly fat is harder?

The daily habits that led to the excess pounds are hard to change since they include eating bad foods that taste good, drinking excess alcohol and developing the couch potato habit. similarly doing regular exercises need high level of commitment and staying motivated. Eighty percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits. Here are some reasons, why we get fatty and why it is hard to get rid off.
Age- Burning belly fat gets harder as you get older. This is due to hormonal changes and the aging process.

All fats are not alike- The extra calories we eat, gets deposited on different places—long-term storage depots beneath the skin (subcutaneous fat) or short-term bins deep in the abdomen (visceral fat).

Stress makes you fat- Stress is directly involved in making you fat. Stress hormone Cortisol, helps adding belly fat.

Type of fats consumed- Trans fatsand saturated fats has more tendency of deposition inside the arteries as well as abdominal wall than the unsaturated fats. Though all of them offer same amount of calories.

Muscle Memory- Muscle memory can best be described as a type of movement with which the muscles become familiar over time. Youve probably tried numerous exercises that target just your abs. Most exercises provide excellent results, while others dont. This may be due to muscle memory. Muscles are easily worked out, but after a while they stop building. 

Childbirth- Pregnancy and childbirth changes how your abdominal muscles look. Its possible to become toned and burn belly fat after giving birth by doing exercises as soon as you get approval from your doctor.

How to reduce belly fat?

Reducing belly fat is not so much difficult as much you think. Just you need to make a proper plan and follow it with commitment.

Make a plan

you need to make a plan for your weight loss. Losing belly fat takes some work, and you have to put together a realistic plan you can refer to once you start your weight loss program.

You divide your working plan in five parts:

• Part one- Enhance your metabolism
• Part two-Exercises for fat loss
• Part three- Diet plan for fat loss
• Part four- Measure your progress
• Part five- Stay motivated

Part one- Enhance your Metabolism

EatBreakfast

Studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower. Eat breakfast around the same time each day. Include protein, high fibre, nutrients and antioxidants. Avoid sugary, fatty breakfast.

Avoid stress

Studies show that stress is correlated with an increase in belly fat. During stress our body secrets a hormone called Cortisol which contributes in belly fat. To avoid stress, first of all have a sound sleep of at least 7 hours. A little nap after lunch, be it of 15-30 minutes, is enough to make you fresh. Do not sleep more than 30 minutes in day time, if you have good sleep during night. Yoga and meditation or simply deep breathing is better for mental relaxation and avoiding stress.

Eat whole grains

Studies show, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lentils/ beans or lean meat, fish, or poultry) lost more belly fat than who ate the same diet, but with all refined grains.

Drink enough water

Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.  Drinking more water also helps your body flush out waste/toxins and improves your overall health. Being hydrated you be a lot less likely to indulge in a sugar-laden soda or juice if you’re not thirsty!  This is a sure way to lose stomach fat fast, try it for a week and you’ll see what a difference it makes.

Walk and Climb

Walk to work and climb stairs. Studies show that less walking increases deposition of belly fat fast. Similarly use less car, lifts, use stairs. It will keep your metabolism up as well as burn more calories.

Part two- Dieting for fat loss

Reduce calorie consumption. Unless you restrict calorie intake, you wont lose belly fat. Try these tips:

How much calories you need?

Calculate Your BMI(Body Mass Index) and calculate your Energy requirements. Click here to know your Diet chart with calorie requirements to maintain the weight at which you are now.

Lose One Pound in a week: Plan to lose one pound in a week. To lose one pound in a week you need a combination of reducing and burning 500 calories per day. Plan accordingly. Cutting more than this is unhealthy. Beside the diet plans for the required calories, here are some tips to avoid extra calories:

Colour your Plate- Eat more colourful meals, the more healthful it’s likely to be. Think about carrots, peppers, spinach, tomatoes: they are all brilliant colours, and they are all very healthful choices. Keep your plate colourful and you’re well on your way to losing that belly fat.

Cut out fast food- Fast food is the worst culprit in the battle against stomach fat. It’s convenient, sure, but it’s loaded with calories and fat.

Cut out soda- A serving of soda contains more calories than a large banana, with none of the nutritional value. many of those calories come from high fructose corn syrup, which our bodies don’t really know how to process, and which often ends up turning into belly fat.

Don’t starve yourself- Starving yourself will not help you burn belly fat. Cut calories by reducing and burning upto the safe lavels only.

Drink a glass of water before you eat- If you’re thirsty, you’re going to eat more. Strange but true. So before you sit down to eat, drink a glass of cool water and wait a few minutes. Then eat your meal.

Eat 5 small meals a day- Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack, and a balanced dinner. Smaller portions more often will keep you from feeling hungry.

Read the labels (even on diet food)- Even the foods that are supposed to be designed for dieters can be loaded with nasty chemicals and even far more calories than we need. Always check the labels on the food and drinks you’re about to have — and again, make sure you know what a serving size is?

Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. 

We will discuss the remaining three parts- exercises for fat loss, measure your progress and staying motivated in the next article - "The science of losing weight and belly fat-2"

How to reduce weight in 10 days

Do you think you would be patient for next 6 months to shed that extra fat doing dieting, yoga etc?  If you want to avoid those long sessions of weight loss then follow the simple tips  enjoy weight loss in just 10 days.

To get started, here are a few things you ‘must’ have to follow to lose weight by the 10^th day.

• 
  
• lots of water,
• fruit juice
• fresh fruits and vegetables
• 
  
• low-fat foods
• fish/meat
• flight of stairs/treadmill

Things to be followed everyday:

1. Moderate exercise: Wake up early in the morning, freshen up and go for a 15 minutes’ walk in the park. Increase the duration with each passing day. Walking shortly after lunch and dinner will also help you lose weight.
2. Drink lots of water: Make sure you drink enough water in accordance with your weight. For instance, if your body weight is 120lb divide it by 2 and drink as many ounces of water as the result, every day. In this case, it is 60 ounces.
3. Sleep on time: Avoid staying up late as you must at least get 8 hours sleep for yourself and be fresh the following day. Also, eat two hours before heading to the bed.

Day by Day Schedule to lose weight in 10 days:

Day 1: Fresh Fruits

Eat fresh fruits with a high level of anti-oxidants such as lemon, oranges, etc. The meals and snacks must strictly comprise fruits, as these contain more of water, essential nutrients and less of fat. To make low-calorie snacks out of fruits, you could prepare smoothies with low-fat yogurt and lots of fresh fruits. Pour in a glass of banana or apple smoothie to gratify hunger for a long time.

Day 2 and 3: Go Veggies!

Eat only vegetables on day 2 and 3. Some healthful vegetables that will help you in your efforts to lose weight in 10 days include broccoli, spinach, eggplant, etc. A cup of chopped vegetables such as tomatoes, cucumbers, leafy greens and bell peppers can substitute fatty snacks and thereby help you lose weight.

Day 4 and 5: Go for Mix and Match Diet!

Add two glasses of milk (once in the morning and once in the evening) to your vegetables-rich diet. For snacks, you may have a platter of steel-cut oats, pearled barley, long-grain brown rice, whole wheat bread, etc.

Day 6 and 7: A Plateful of Healthful Diet

Along with the vegetables, you may have low fat yoghurt, one egg, beans, 2 plates each of 250gms of high pasta along with tomato sauce and fruit juice. A cup serving of fibre-rich fruits, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fibre makes one feel full quickly, helping one lose weight.

Day 8 and 9: Eat Light!

Drink vegetable soup along with two slices of any type of fish, preferably one that is low in fat. If you must eat soup outdoors, make sure it is not processed as they are filled with calories.

Day 10: Did you follow it?

Make sure you did all that is mentioned above and if you didn’t, gear-up for the following ten days.

diet means to eat healthy

-Healthy eating is usually misunderstood and people think that to diet means to eat healthy but they are wrong in order be a healthy eater you need to intake as much food as you output in your day as well as the right kind of foods that will last you the day not burn up in a matter of minutes.
-Dont suddenly change your eating habits like most diets say to because you body may be harmed if you do a complete 180 you need to start slow until you reach your goal.
-If your weight is a good weight for you and our trying to increase the intake of vitamins and minerals try not to rely on pills if you can get these vitamins and minerals from a food source they are a lot more natural and healthier for you.
-Also you need to know when to eat and when not to for example try to cut down on the intake of food affter supper and before bed if possible make breakfast your largest meal of the day.

Testosterone the key to your health

                                                                                     

Low Testosterone affects all- Health, Mood, and Sex. Testosterone is the male sex hormone, it is also produced in females in little amount. It does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less flashy but equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being. So it is very important hormone for your sex drive, energy level, enthusiasm, to avoid obesity, diabetes, bone strength, muscular strength and overall health. Testosterone deficiency is connected to insulin resistance, obesity, and diabetes. Each of these problems increases cardiovascular risk. Men with diabetes and low testosterone also have higher rates of atherosclerosis, or hardening of the arteries. A certain amount of testosterone may be necessary for healthy arteries because it’s converted into estrogen, which protects arteries from damage
If youre experiencing any of the following symptoms, especially if you are overweight and have type 2 diabetes, you may have low testosterone
• Sexual problems. Low testosterone can cause you to have a low sex drive and trouble maintaining an erection. According to the American Diabetes Association (ADA), about 70 percent of men with low testosterone levels report erectile dysfunction and 63 percent report diminished sex drive.
• Energy problems. You may feel tired and find yourself falling asleep early in the evening.
• Strength problems. You may notice a decrease in your muscle mass, endurance, or performance at work or in sports.
• Emotional problems. Ask yourself if you feel abnormally sad or have lost interest in life.
If you recognize these symptoms, ask your doctor to check your testosterone level with a simple blood test.
How to boost your Testosterone level naturally?
1. Lose Weight
2. High-Intensity Exercise like Peak Fitness (Especially Combined with Intermittent Fasting)
Heres a summary of what a typical high-intensity Peak Fitness routine might look like:
• Warm up for three minutes
• Exercise as hard and fast as you can for 30 seconds. You should feel like you couldnt possibly go on another few seconds
• Recover at a slow to moderate pace for 90 seconds
• Repeat the high intensity exercise and recovery 7 more times
As you can see, the entire workout is only 20 minutes.
3. Consume Plenty of Zinc
Its estimated that up to 45 percent of adults over the age of 60 may have lower than recommended zinc intakes; even when dietary supplements were added in. It can be difficult to obtain enough dietary zinc, largely because of conventional farming methods that rely heavily on chemical fertilizers and pesticides. These chemicals deplete the soil of nutrients ... nutrients like zinc that must be absorbed by plants in order to be passed on to you.
If you decide to use a zinc supplement, stick to a dosage of less than 40 mg a day, as this is the recommended adult upper limit. Taking too much zinc can interfere with your bodys ability to absorb other minerals, especially copper, and may cause nausea as a side effect.
4. Strength Training
In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough
5. Optimize Your Vitamin D Levels
Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, Vitamin D deficiency is currently at epidemic proportions largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production.
A few years back, the recommended level was between 40 to 60 nanograms per milliliter (ng/ml), but more recently the optimal vitamin D level has been raised to 50-70 ng/ml.
6. Reduce Stress
When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actuallyblocks the effects of testosterone,
7. Limit or Eliminate Sugar from Your Diet
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.7
8. Eat Healthy Fats
By healthy, this means not only mon- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
9. Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Proteinyoull find the highest concentrations of BCAAs like leucine in dairy products – especially quality cheeses and whey protein.    

My Personal Experience With Crohn’s Disease In Children

I was once a child not so long ago, so I know first hand what children with crohn’s disease should expect. From a parents point of view the health of their child is very important and being told your child has crohn’s disease can be a great shock. The child’s health is the main concern of all parents and the only way you can help your child is by being extremely attentive and supportive.What Is Crohn’s Disease and what are the symptoms?Symptoms of crohn’s disease in children varies from child to child but I will try and explain what it was like for me. At the age of eleven years old I complained of stomach cramps and my mother and I were continually going back and forth to the doctors surgery. Each time we were told that it was ‘growing pains’ and that they would subside as I got older. They did not subside, in fact they got steadily worse.By the age of fourteen I had lost lots of weight, I lost my appetite and the stomach cramps and diarreah were unbearable. I was then admitted to hospital for tests. This is when they told me that I had a bowel disease which affects the intestines, the digestive tract, stomach and anus.They also told me that this was an incurable disease and crohn’s disease in children was rare. Crohn’s disease in children can occur as early as seven and once treated can reoccur several times during the life span. It is not known precisely what causes Crohn’s disease in children or adults; from a weak immune system to stress are all on the list of possibilities. As my disease was not detected very early it also affected my growth.Diagnosing And Treating Crohn’s DiseaseAfter I was diagnosed I had to undergo months of steroid treatment, blood tests, endoscopy, colonoscopy and biopsy’s. Crohn’s disease in children is very upsetting and confusing. I had to have almost two years off school. Children who are diagnosed with crohn’s disease should consider a private tutor to ensure they do not fall behind in their work.Once the diagnostic is obtained the treatment can begin and depending on the diagnostic there are a few ways to approach the treatment of Crohn’s disease for children even though there is no cure achieved so far for the same. The most common approach is to control the inflammation and relieve the pain; there is no specific diet for Crohn’s disease but you can control any deficiencies found in your child’s present diet as well as the doctor can prescribe medication in case of diarrhea or other stool disorders. After the steroid treatment, I had to have part of my intestine cut out which resulted in a long stay in hospital followed by a diet of revolting tasting milkshake drink for what felt like weeks on end. I am now 34 years old and have controlled my disease by taking herbal supplements such as Aloe MP Plus. My life has changed since taking this and I would recommend it for crohn’s disease in children as it is all natural with no side effects. I just wish I had known about it when I was diagnosed as a child with crohn’s disease.

Liver Enzymes What Are they Why Are they Important

Liver enzymes are proteins which help maintain a variety of chemical and metabolic processes that occur in the liver. The human liver contains thousands of these enzymes, and elevated liver enzymes may indicate damage to the liver cells or an obstruction to the biliary tract. Elevated liver enzymes don’t often indicate a specific liver disease, but elevated liver enzymes are probably the result of some form of liver disorder, even if you don’t have any symptoms of liver problems.These enzymes are also found in other parts of the body, including cardiac muscle, skeletal muscle, kidneys, brain, pancreas and lungs and both white and red blood cells.It can be fairly common to get laboratory report of elevated liver enzymes. . To determine the underlying cause of elevated liver enzymes, your doctor may recommend additional tests. Tests might include a direct physical examination by the doctor, ultrasound, CT scan, MRI, biopsy, and liver blood tests. There are few outward symptoms of severe liver disease. Possible symptoms, however, include pain in the lower right chest region, a noticeable size increase of the liver below the rib cage on the right, and visible jaundice (yellowing of the skin or whites of the eyes).The causes of elevated liver enzymes vary widely depending upon the level and duration liver problems as well as the overall comparison of many other blood test indications. Common causes of elevated liver enzymes include:Autoimmune disorders of the liver and bile ducts, such as autoimmune hepatitis. Diabetes Drinking too much alcohol Elevated triglycerides Excessive use of certain herbal supplements, such as kava, comfrey, pennyroyal and skullcap Infections such as viral hepatitis and mononucleosis Medications, including certain nonsteroidal anti-inflammatory drugs, cholesterol-lowering medications, antibiotics and anti-seizure medications Metabolic liver disease, such as hemochromatosis and Wilson’s disease Obesity Tumors of the liver or bile ducts.Treatment of elevated liver enzymes depends on the cause. It is especially important for you to talk to your doctor about any nutritional or herbal supplements you are taking. Many Chinese herbal preparations have been found to be extremely damaging to the liver and should be avoided as well as high doses of vitamin A and high doses of acetaminophen (Tylenol), especially if taken with alcohol. Sedatives and all unnecessary medications should also be avoided. Anyone who is overweight or obese should work with their doctor to try to take off some pounds. High fat diets can be stressful to the liver and cause injury. Most of all, it’s extremely important for anyone with elevated liver enzymes to avoid alcohol in all forms.

Help for Obesity What really works

For many people getting help for obesity can be a very confusing journey but science has made it clear what works. An understanding of inflammation has helped thousands of people recently reverse the excessive fat on the body, as the issue of tissue inflammation is address naturally body weight comes down dramatically. There are over 100 million people in the United States who are carrying excessive fats on the various parts of the body, help for obesity can be achieved naturally without the need to resort to dangerous surgery according to a University study.

The failure of dieting

The simple approach of diet and exercise has been a failure from millions due to the fact that this simplistic approach is not scientific. We have shamed people who cannot lose weight, we say they have no self control but science is showing that this “blaming” is completely wrong. The numbers of people who have lost thousands of dollars on gym memberships are uncountable, if simple diet and exercise worked we would all have been super thin by now.

What really works

Recent scientific studies show that all weight loss is rooted in the addressing of inflammation but very few diets can reverse inflammation related weight gain. If you have a hard time losing weight it is due to inflammation not lack of will power; help for obesity is rooted in reversing the inflammatory condition. The prestige Harvard University revealed what so few dieters know, it is inflammation that causes weight gain.

Departments of Genetics and Complex Diseases and Nutrition, Harvard School of Public Health

The discovery that obesity itself results in an inflammatory state in metabolic tissues ushered in a research field that examines the inflammatory mechanisms in obesity. Here, we summarize the unique features of this metabolic inflammatory state, termed metaflammation and defined as low-grade, chronic inflammation orchestrated by metabolic cells in response to excess nutrients and energy.

When researchers used a diabetic “style” diet on people without diabetes an amazing thing happening, excessive fats were reversed naturally from the stomach. The abdominal adipose tissue was removed by the reversal of inflammation, in addition there was a general loss of body weight. The conclusion was that the reversal of inflammation cause permanent weight loss, very few dieters know this.

90% of diets do nothing to reverse inflammation and this is why people do not lose weight and resort to dangerous surgeries.

A diabetic “style” diet has been known to reverse inflammation for over 60 years but no one has thought about this to help obesity until recently . As Science continues to address the current health crisis we will learn how to finally drop the excessive fat

The Europe diet that was created for diabetic but which has produced a reversal of fat in people without diabetes may be seen here.

SEE HERE   Reverse Inflammation and lose weight

Healthy eating with Indian superfoods

Though the term superfood has little scientific meaning but in popular terms the foods that have health-promoting properties such as reducing ones risk of disease or improving any aspect of health are called superfoods and generally have high content of antioxidants, vitamins, or other nutrients.

In many articles you may find many exotic fruits, vegetables and cereals described as super food such as Acai berry, Straw berry, Avocado, Kale  etc. But I think Indian superfoods for Indian continent are different. The fruits, vegetables and cereals which are not grown in the local grounds are generally days old. They are kept with preservatives and insecticides to keep them fresh and free from insects and bacteria during the period of transit. Local and seasonal foods are fresh, more suitable for climatic conditions and are either free from or have little chemicals.

Local fruits, vegetables and cereals are also loaded with nutrients and antioxidants and have fantastic preventive properties and are cheaper too.

I have listed some foods that, when eaten regularly, will enhance your health and well-being. Besides health benefits, the food choices are based on relative affordability, and easy mode of consuming. Plus, they are low in saturated fat, sodium and calories with zero cholesterol.

Indian gooseberry (‘amla’)

100g of this fresh fruit provides 470-680mg of vitamin C. Vitamin C offers protection against asthma, bronchitis, cataract, arrhythmia (irregular heartbeat), angina (chest pain due to the hardening of coronary arteries) and cancer of all types. Vitamin C is an important antioxidant which has been shown to regenerate other antioxidants like vitamin E.

Indian gooseberry with an antioxidant score of 261.53 millimoles (mmol)/100g. Compare this with the antioxidant score of 9.24 for blueberries. Smokers who need to consume more vitamin C than non-smokers could do with the extra boost from amla.

Guava (‘amrood’)

The National Institute of Nutrition, Hyderabad, conducted epidemiological research in 2010 to find out the antioxidant levels in 14 commonly available fresh fruits and 10 dried fruits, like guavas, apples, grapes, Indian plums, custard apples, mangoes, pomegranates, walnuts and cashew nuts. The surprise winner was guava.

A 100g or medium-sized guava contains around 260mg vitamin C (the recommended intake is 75-90mg per day) and 8.5g of dietary fibre (the recommended intake is 25-30g per day). Guava is also rich in carotenoids and potassium. The antioxidant property of guava was found to be 496mg/100g, the highest among all the tested fruits. The pink guavas are rich in lycopene and vitamin A; the latter plays an important role in maintaining healthy skin and mucous membranes. Consumption of foods naturally rich in vitamin A is known to protect against lung and mouth cancers.

Pomegranates

Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away. Potent antioxidant compounds found in pomegranates have shown to reduce platelet aggregation and naturally lower blood pressure, factors that prevent both heart attacks and strokes. pomegranates also inhibit breast cancer, prostate cancer, colon cancer, leukemia and prevent vascular changes that promote tumor growth. Highly amount of anti-oxidants, vitamin A, vitamin C and iron in pomegranates fight against free radicals stopping them from damaging cells and thus preventing such cancers. If taken daily can help you in controlling your body weight. One of the greatest health benefits of pomegranate is that if this fruit is taken daily, it can help in preventing Alzheimer’s disease. 

Bananas,

Banana is very much a staple fruit of India. One of the great things about bananas is that it is not only delicious but is also cheap and available throughout the year. An ideal snack, an excellent source of instant energy (105 calories), vitamins B6 and C, fibre, potassium and manganese. They require no preparation, just peel and eat the fruit. Banana help counteract the urinary calcium loss caused due to increase ion potassium levels in the urine. Bananas have an antacid effect and protect against stomach ulcers. They contain a compound called as protease inhibitor which protects the stomach from unfriendly bacteria which cause stomach or gastrointestinal disturbances.

Lemons, 

There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances--notably citric acid, calcium, magnesium, iron, potassium, vitamins B6, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.

Beetroots,

Historically used as detoxifier and blood purifier, are noteworthy for vitamin C, magnesium, potassium, lots of Iron, folic acid, fibre and especially manganese. Boosts brain power and may treat dementia, beats constipation and keeps the stomach healthy, The betacyanin content in beetroot help slow the growth of tumours by 12.5 percent.  Known as ‘natural Viagra’, beetroot has been commonly used in a number of ancient customs to boost one’s sexual health. Beetroot is a great source of nitrates, which when consumed, is converted to nitrites and a gas called nitric oxides. Both these components help to widen the arteries and lower blood pressure.  Due to its nitrate content it helped dilate the arteries thereby helping in the proper transportation of oxygen to various parts of the body, increasing a person’s energy. Beetroot is known to contain large amounts of soluble fibres, flavanoids and betacyanin. Betacyanin is the compound that gives beetroot its purplish-red colour and is also a powerful antioxidant. It helps reduce the oxidation of LDL cholesterol and does not allow it to deposit on the walls of the artery. Beetroot is packed with mineral silica, an important component for the body to use calcium efficiently. Since calcium makes up our bones and teeth, having a glass of beetroot juice a day could help keep conditions such as osteoporosis and brittle bone disease at bay.

Cabbage,

A curative powerhouse, offers abundant folate (brain development), manganese, fibre and vitamins B2, B6, C, and K. At 22 calories/cup, cabbage is included in many detox diets.Cabbage can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract, the result is a lowering of your cholesterol levels.Cabbage is a good source of sinigrin. Sinigrin is one of the cabbage glucosinolates that has received special attention in cancer prevention researches.Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention. The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates. A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins ( polyphenol and anthocyanins act as powerful antioxidants)

Carrots

Carrots are an antioxidant-rich, invaluable source of vitamin A,  vitamin C, potassium, calcium and fibre with only 30 calories/carrot. Eight ounces of carrot juice can contain as much as 800% of your daily recommended dosage of vitamin A. Beta carotene which is a powerful antioxidant helps in maintaining a healthy skin and also keep one away from many diseases. Carrots contain a phyto-nutrient called falcarinol which helps in promoting colon health and a reducing the risk of cancers. Studies show that adding one carrot per day in our diet significantly reduces cancer risks. Acidosis: The vital organic alkaline elements in carrots help balance the blood acidity and blood sugar. Carrots molecules are closest to humans hemoglobin molecules, making it very beneficial in blood-building. Pectin in carrots lowers the serum cholesterol levels.

Spinach

Spinach is a panacea of minerals and vitamins with negligible calories. Its offerings include iron, calcium, potassium, manganese, magnesium, phosphorus, fibre and vitamins K, A, B1, B2, B6 and C. Further virtues include niacin (blood, brain and skin health) and zinc. One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids from spinach help protect the lining of the digestive tract from damage. Spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents.

Tamarind (‘imli’)

Yes! Tamarind. One of the key souring agents responsible for the characteristic flavour of sambhar,rasam, chutney and many other dishes in the south, the tamarind is full of antioxidants and surprising health benefits. Studies have shown that some of the antioxidants in tamarind may be an important source of cancer-preventive antioxidants. Almost every part of the tamarind tree—the stem, bark, leaves—has been used in herbal medicine. Tamarind is a good source of minerals like iron, selenium, potassium and copper.

Sweet potato (‘shakarkandi’)

One might think that due to their sweet taste and carbohydrate-rich status, they are not good for diabetics, but the high vitamin A level actually exerts a positive effect on insulin and blood sugar. This easily available root vegetable doesn’t find a place in too many modern kitchens. There could be two reasons. One, the misconception that it is not good for health and two, there are not enough ways to make it interesting. Low in calories, high in vitamin A (five times the daily required levels of 900mg), rich in fibre and a reasonable source of protein (roughly 2g/sweet potato), this is surely a superfood.

High homocysteine levels are associated with an increased risk of heart attack and stroke. Sweet potatoes are a good source of vitamin B6, which is required to convert homocysteine into other benign molecules.

Peas 

Green peas, a noteworthy protein source (8.6g), are available in winters and in frozen form year-round. A cup of peas, at 135 calories, has high fiber, manganese and vitamin C plus magnesium, niacin, phosphorus, vitamins A, B1, B6, and K.

Mung beans 

They are a superb source of protein (14.2g) and fiber for only 212 calories/cup. They have appreciable amounts of magnesium and vitamin B1. Mung khichdi is easy to digest, nutritious meal suitable for all especially children or elderly.

Herbs and Spices in small doses go a long way in fortifying us against disease

Turmeric and ginger (fresh or powder) are a must-have – in cooked food or blended drinks. Turmeric provides antibacterial, anti-inflammatory and antioxidant super-value while ginger has painkiller, digestive, decongestant and anti-inflammatory powers. Coriander and mint add aromatic natural flavours to all meals.

Clarified butter (‘ghee’)

Surprised? Modern science has discovered that ghee is rich in antioxidants and the fats in ghee aid absorption of fat-soluble vitamins and minerals from other foods, strengthening the immune system. Ghee contains an essential fatty acid called linoleic acid. Research has shown that linoleic acid is a potent antioxidant. It was found that linoleic acid targeted the mitochondria in cancer cells, disrupting their function and eventually killing them, thereby proving that it improved the cells’ oxidant status.

 In his book The 150 Healthiest Foods on Earth, Jonny Bowden writes, “Ghee contains butyric acid, a fatty acid that has antiviral and anti-cancer properties and that raises the level of anti-viral chemical interferon in the body.” Ghee is a source of beta-carotene and vitamins A, D, E and K. Beta-carotene and vitamin E are vital antioxidants. Vitamin A (absent in other edible oils) is naturally present in ghee. Ghee has 25% more medium- and short-chain fats than butter, and is therefore healthier than butter. Overall fat consumption per person must be restricted to 10-15g/day, so do not consume more than 1-2 tsp of melted ghee per day in normal conditions.

There are many such super-foods offering multiple health benefits – eat them daily in a way that preserves the food’s nutrients and discover better health for yourself. 

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