Mantra to cut calorie intake without dieting

Cut Calories without Dieting in 2013

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived. 

Don’t eyeball it

Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

Reading food labels is keys to healthy portion sizes

At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

After familiarizing yourself with portion sizes, be sure to measure.

Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat

It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

When cooking, limit the amount of oil you use by using a non-stick pan

 You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

Add flavor to foods without excess calories and fat by using herbs, fresh or dried

 

An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables

These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol

Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite

Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

Continue reading ...

One more reason why some of us get Erectile Dysfunction

New Research info about Erectile Dysfunction

This is very important study for the people who take painkillers.

What is Erectile Dysfunction?

Erectile dysfunction (ED) is when a man has trouble getting or keeping an erection. ED becomes more common as you get older. But male sexual dysfunction is not a natural part of aging. Some people have trouble speaking with their doctors about sex. But if you have ED, you should tell your doctor. ED can be a sign of health problems. It may mean your blood vessels are clogged. It may mean you have nerve damage from diabetes. If you don't see your doctor, these problems will go untreated.

Your doctor can offer several new treatments for ED. For many men, the answer is as simple as taking a pill. Getting more exercise, losing weight or stopping smoking may also help.

Known Reasons Erectile Dysfunction

Male sexual arousal is a complex process that involves the brain, hormones, emotions, nerves, muscles and blood vessels. Erectile dysfunction can result from a problem with any of these. Likewise, stress and mental health problems can cause or worsen erectile dysfunction. Sometimes a combination of physical and psychological issues causes erectile dysfunction. For instance, a minor physical problem that slows your sexual response may cause anxiety about maintaining an erection. The resulting anxiety can lead to or worsen erectile dysfunction.

Physical causes of erectile dysfunction

In most cases, erectile dysfunction is caused by something physical. Common causes include:

Heart disease

Clogged blood vessels (atherosclerosis)

High cholesterol

High blood pressure

Diabetes

Obesity

Metabolic syndrome, a condition involving increased blood pressure, high insulin levels, body fat around the waist and high cholesterol

Parkinson's disease

Multiple sclerosis

Low testosterone

Peyronie's disease, development of scar tissue inside the penis

Certain prescription medications

Tobacco use

Alcoholism and other forms of substance abuse

Treatments for prostate cancer or enlarged prostate

Surgeries or injuries that affect the pelvic area or spinal cord

Psychological causes of erectile dysfunction

The brain plays a key role in triggering the series of physical events that cause an erection, starting with feelings of sexual excitement. A number of things can interfere with sexual feelings and cause or worsen erectile dysfunction. These include:

Depression, anxiety or other mental health conditions

Stress

Relationship problems due to stress, poor communication or other concerns

Preventing erectile dysfunction

The best way to prevent erectile dysfunction is to make healthy lifestyle choices and to manage any existing health problems you have. Here are some things you can do:

Work with your doctor to manage diabetes, heart disease or other chronic health problems.

See your doctor for regular checkups and medical screening tests.

Stop smoking, limit or avoid alcohol, and don't use street drugs.

Exercise regularly.

Take steps to reduce stress.

Get help for anxiety or depression.

 New Research- Erectile Dysfunction Tied To Long Term Painkiller Use

A new study suggests that long term use of opioid prescription painkillers for back pain is tied to a higher risk of erectile dysfunction (ED). The findings are published in the 15 May online issue of the journal Spine. Lead author Richard A. Deyo, an investigator with the Kaiser Permanente Center for Health Research says in a statement:, Men who take opioid pain medications for an extended period of time have the highest risk of ED. With his colleagues, Deyo, who is also Professor of Evidence-based Family Medicine at Oregon Health & Science University, found the link by analyzing electronic health records of over 11,000 men enrolled in a health plan. They believe theirs is the first study to find such a link using electronic health records.

 

The reason they did the study was because men with chronic pain sometimes experience erectile dysfunction because of depression, smoking, age, or opioid-related hypogonadism (low testosterone due to painkiller use). But little is known, they note, about how common ED is in men with back pain, and which risk factors may be important. So they searched the electronic records to find out if men taking prescription painkillers were also the ones most likely to be prescribed testosterone replacement or medications for ED.

They found 11,327 men in Oregon and Washington enrolled in the Kaiser Permanente health plan who went to see their doctor complaining of back pain in 2004. For each patient they identified, they looked at his pharmacy records covering six months before and six months after the back pain visit to find out if they had received opioids and testosterone replacement or ED medications. The analysis showed that over 19% of men who took high-dose opioids (classed as more than 120 mg of morphine-equivalent) for at least four months were also prescribed testosterone replacement or medications for ED. This compared with only 7% who received ED prescriptions but did not take opioids. Of the men who took low-dose opioids for at least four months, 12% also received prescribed testosterone replacement or medications for ED.

 In looking at other factors, Deyo and colleagues found being over 60, having depression or other illnesses, or taking sleeping pills (sedative hypnotics like benzodiazepines), were all independently linked to ED. Age was the biggest factor, with men aged 60 to 69 being 14 times more likely to be receiving prescriptions for ED medications than men aged 18 to 29. However, when they took out the effects of these factors in the figures, they found patients taking high-dose opioids were still 50% more likely to be given prescriptions for ED than men those who did not take the painkillers.

 

Deyo says just because they have found this link, it does not necessarily mean that prescription painkillers actually cause ED, but it is "something patients and clinicians should be aware of when deciding if opioids should be used to treat back pain." Deyo has spent over 30 decades studying treatments for back pain. He says that while there is "no question" that for some patients taking opioids is the right treatment for back pain, "there is also increasing evidence that long-term use can lead to addiction, fatal overdoses, sleep apnea, falls in the elderly, reduced hormone production, and now erectile dysfunction".

The US Centers for Disease Control and Prevention (CDC) say prescription opioid use in the United States has grown enormously. Between 1999 and 2010, sales quadrupled. A survey published in 2008 in the journal Pain, suggested that 4.3 million adult Americans regularly use opioids. The ones most commonly prescribed are hydrocodone, oxycodone, and morphine. Researchers from the CDC also reported recently that in 30% of deaths from overdosing on opioid painkillers, patients had also taken benzodiazepines.

(Source-Journal Spine)

Continue reading ...

New Tricks to help your teenagers make this an acne-free summer (myths)

Teenagers acne-free summer

Acne is so common that it's considered a normal part of puberty. But knowing that doesn't always make it easier when you're looking at a big pimple on your face in the mirror. So what is acne and what can you do about it

What Is Acne and What Causes It?

Acne is a condition of the skin that shows up as different types of bumps. These bumps can be blackheads, whiteheads, pimples, or cysts.

What Causes acne?

Teens get acne because of the hormonal changes that come with puberty. If your parents had acne as teens, it's more likely that you will, too. The good news is that, for most people, acne goes away almost completely by the time they are out of their teens.

The type of acne that a lot of teens get is called acne vulgaris (the meaning of "vulgaris" isn't as bad as it sounds — it means "of the common type"). It usually shows up on the face, neck, shoulders, upper back, and chest.

Why acne?

The hair follicles, or pores, in your skin contain sebaceous glands (also called oil glands). These glands make sebum, which is an oil that lubricates your hair and skin. Most of the time, the sebaceous glands make the right amount of sebum. As a teen's body begins to mature and develop, though, hormones stimulate the sebaceous glands to make more sebum, and the glands may become overactive. Pores become clogged if there is too much sebum and too many dead skin cells. Bacteria (especially one called Propionibacterium acnes) can then get trapped inside the pores and multiply, causing swelling and redness — the start of acne.

If a pore gets clogged up and closes but bulges out from the skin, you're left with a whitehead. If a pore gets clogged up but stays open, the top surface can darken and you're left with a blackhead. Sometimes the wall of the pore opens, allowing sebum, bacteria, and dead skin cells to make their way under the skin — and you're left with a small, red bump called a pimple (sometimes pimples have a pus-filled top from the body's reaction to the bacterial infection).

 

Help your teenagers make this an acne-free summer

 

1. Get treatment

 Acne can be successfully treated, and new pimples and zits can be prevented. Mild cases of acne can be treated with over-the-counter medications, so drop by the pharmacy and ask your pharmacist which acne medications your child could try.

2. Eliminate any aggravating factors

 Some medications can cause acne. Talk to your health care provider to see if any medications your child is currently taking can cause acne breakouts.

3. Cleanse your skin.

Twice a day, have them use a mild cleanser or one that is specifically formulated for acne-prone skin, such as CLEAN & CLEAR® MORNING BURST® Facial Cleanser and Facial Scrub. Make sure you do not scrub too hard or wash too often, as this can irritate your skin and make existing acne worse.

4. Learn to manage with stress

Teen life can be stressful and that stress can make acne worse. Help lessen the stress by teaching your teen time management skills, and helping them find outlets to relieve stress such as relaxation, exercise and meditation.

5. Eat healthy

 Although acne is not affected by diet, it's always a good idea to establish good eating habits that follow Canada's Food Guide recommendations.

6. Avoid oil-containing cosmetics

If possible, limit the amount of makeup your teen daughter wears. If she insists on wearing makeup, have her choose options that are water-based or labeled "non-comedogenic." Remember her to remove her makeup before going to bed.

 

7. Stay away from greasy hair care products

Find a hairstyle that doesn't require or that minimizes the use of these products which can clog pores and make acne worse.

8. Hands off!

 Remind your child to avoid squeezing, picking, pinching or touching the zits and pimples. This will only make the acne look worse and can cause scarring.

9. Beware of friction

Not in the classroom or among friends, but friction from actual physical pressure. Headbands, chin straps and sports helmets can aggravate acne. Minimize friction to reduce acne breakouts.

10. Shower after playing sports

Excessive sweating can block pores and make acne worse. Gently clean the oil and sweat from your skin after exercising or doing strenuous work.

11. Wash your face

 Wash your face once or twice a day with a mild soap and warm water. Don't scrub your face hard with a washcloth — acne can't be scrubbed away, and scrubbing may actually make it worse by irritating the skin and pores. Try cleansing your face as gently as you can.

12. Makeup or sunscreen

If you wear makeup or sunscreen, make sure it's labeled "oil free," "noncomedogenic," or "nonacnegenic." This means it won't clog your pores and contribute to acne.

13 Hair sprays or gels,

When using hair sprays or gels, try to keep them away from your face, as they can also clog pores

Acne Myths

 

Chocolate eating causing acne

There are a few myths out there about things that cause acne — like the one about eating chocolate causing acne. Some people do find that they notice their breakouts get more severe when they eat too much of a certain food, though. If you're one of them, it's worth trying to cut back on that food to see what happens.

Stress cause

Stress doesn't usually cause acne either (although it can make existing acne worse because stress increases sebum production).

Sun exposure

Other myths talk about what helps make acne better. Acne isn't really helped by the sun. Although a tan can temporarily make acne look less severe, it won't help it go away permanently — and some people find that the oils

Continue reading ...

Know more why Angelina Jolie Double Mastectomy

Angelina Jolie Double Mastectomy

I applaud Angelina on her decision. It's time we start taking responsibility for our own health destiny and she's fortunate to be able to financially able to do that

ANGELINA JOLIE reveals she had a preventative double mastectomy after learning she carried a breast cancer gene. The Oscar-winning beauty and Brad Pitt partner to Brad Pitt revealed   the  new in an op-ed piece she wrote for The New York Times entitled, "My Medical Choice."In the heart wrenching piece, Jolie, 37, writes she completed three months of surgical procedures to remove both breasts that between early February and late April. She wrote that her thoughts were of her six children after watching her own mother, Marcheline Bertrand die from cancer.

What is double mastectomy?

Double mastectomy, meaning she chose to have both her breasts removed even though she had not been diagnosed with cancer.

Q: Why did she have the mastectomies?

A: Jolie says that she has a "faulty" version of the BRCA1 gene that means she had an 87 per cent chance of getting breast cancer. By having both breasts removed preventatively, she said her breast cancer risk drops to below 5 per cent.

 

Q: What did the procedure involve?

A: In double mastectomies, surgeons typically remove as much breast tissue as possible. In Jolie's case, because she was having a reconstruction done shortly afterward, the doctors preserved the skin covering her breasts, inserting "fillers" where the breast tissue would have been, to keep the skin elastic. According to Jolie, she had implants put in nine weeks later.

Q: How many women have this faulty gene?

A: Only a small percentage of women have this same faulty gene, or a similar mutated version of a related gene, BRCA2. These mutations are most commonly found in women of Eastern European Jewish descent; one study found 2.3 per cent of women in that group had the mutations -- about five times higher than in the general population. Other ethnic groups, including the Norwegian, Dutch and Icelandic people, also have slightly higher rates of these mutations.

Q: How do these genes increase a woman's risk of breast cancer?

A: The average woman has a 12 per cent risk of developing breast cancer sometime during her life. In comparison, women who have inherited a faulty version of a breast cancer gene are about five times more likely to get breast cancer. In the U.S., about 5 to 10 per cent of breast cancers are thought to be linked to harmful versions of the BRCA1 and BRCA2 genes.

Q: How can women find out if they have these gene mutations?

A: A genetic test using a blood test can usually detect these genes. In the U.S., there are no standard guidelines recommending women for BRCA1 or BRCA2 genetic testing. The tests usually cost at least several hundred dollars. Women may be at higher risk for having a harmful mutation if they have close family members diagnosed with breast or ovarian cancer at an early age. Jolie says that her mother fought cancer for nearly a decade before dying at age 56.

 

Actress Angelina Jolie, who carries a mutation in her BRCA1 gene, announced that she has had a double mastectomy. Women who carry a BRCA1 or BRCA2 mutation have a significantly higher risk of developing breast and ovarian cancers.  According to Angelina Jolie, her lifetime risk of developing breast cancer before having her breasts surgically removed was 87%. Having the BRCA1 mutation also means a 50% lifetime risk of ovarian cancer. According to scientists at the Johns Hopkins Kimmel Cancer Center, carrying the BRCA1 mutation may also be linked to other cancers. Jolie's mother, Marcheline Bertrand, died of ovarian cancer* on January 27th, 2007. Jolie elected to have a double mastectomy to minimize her risk of breast cancer. She has also intimated that she may consider having her ovaries removed (Oophorectomy).

Jolie's mother died of ovarian and not breast cancer. Many newspapers and TV channels have mistakenly reported she died of breast cancer. In an article in the Opinions section of the New York Times, titled "My Medical Choice", Jolie writes about her mother who died of cancer at the age of 56, and held out long enough to hold one of her grandchildren in her arms. Her other grandchildren will never have the opportunity to know her, she added. Jolie's children refer to her mother as "Mommy's mommy". After explaining the illness that took her away, her children asked whether the same could happen to her. She would answer by telling them not to worry, but knew that she carries the mutated (faulty) BRCA1 gene. Jolie emphasized that the risk of breast and/or ovarian cancer in women with the BRCA1 mutation varies from case to case - her doctors estimated her lifetime risks are 87% and 50% respectively. A small fraction of breast cancers are caused by an inherited gene mutation. The average risk of developing cancer for women with the BRCA1 defect is approximately 65%, Jolie wrote. As soon as she realized what her odds were (of developing cancer), Jolie decided to be proactive and reduce her risk to a minimum.

Jolie wrote,"I made a decision to have a preventive double mastectomy. I started with the breasts, as my risk of breast cancer is higher than my risk of ovarian cancer, and the surgery is more complex. On April 27, I finished the three months of medical procedures that the mastectomies involved. During that time I have been able to keep this private and to carry on with my work. "

I hope other women can benefit from my experience

Jolie explains that she has made her decision public in the hope that other women may benefit from her experience. The word "Cancer" still triggers fear and a deep sense of helplessness. However, today people can find out whether they carry the BRCA1 or BRCA2 gene defect through a blood test - and then take action. On a personal note, I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity."Nipple-delay procedure - Jolie's process started on February 2nd, 2013 with a "nipple delay", which rules out malignancy in the breast ducts that lie behind the nipple and draws more blood flow to the area. Although painful, it increases the chances of saving the nipple. Major surgery two weeks later - two weeks later breast tissue was surgically removed and replaced with temporary fillers during an eight-hour operation. Jolie described waking up with drain tubes and expanders in her breasts. Although she initially felt as if she were in "a scene out of a science-fiction film", within days she was able to get back to her normal routine.

Breast reconstruction - nine weeks after breast tissue removal, Jolie underwent the final surgery to rebuild each breast with an implant. Breast reconstruction has made huge advances over the last twenty years.  Not an easy decision to have a mastectomy Jolie tells other women that her decision to have a double-mastectomy was not an easy one to take. However, it is one she is very happy with today. Her risk of developing breast cancer is now 5%, a considerable drop from 87%. She says she can now reassure her children truthfully that they need not fear losing her to breast cancer.

Jolie wrote (regarding her children),"It is reassuring that they see nothing that makes them uncomfortable. They can see my small scars and that's it. Everything else is just Mommy, the same as she always was. And they know that I love them and will do anything to be with them as long as I can. On a personal note, I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity. I am fortunate to have a partner, Brad Pitt, who is so loving and supportive. So to anyone who has a wife or girlfriend going through this, know that you are a very important part of the transition. Brad was at the Pink Lotus Breast Center, where I was treated, for every minute of the surgeries. We managed to find moments to laugh together. We knew this was the right thing to do for our family and that it would bring us closer. And it has."

Women need to know that they have many options. Jolie says she wants to encourage every adult female, especially those with a family history of ovarian and/or breast cancer, to talk to their health care professionals who can help them through this aspect of their lives, so that they can make their own informed choices. Jolie added "I acknowledge that there are many wonderful holistic doctors working on alternatives to surgery. My own regimen will be posted in due course on the Web site of the Pink Lotus Breast Center. I hope that this will be helpful to other women." According to WHO (World Health Organization), breast cancer kills approximately 458,000 people annually worldwide - the majority of deaths occur in low- and middle-income nations. Health care authorities, agencies and NGOs need to make sure that women have access to gene testing and lifesaving preventive treatments, regardless of their incomes and backgrounds. In the USA, testing for BRCA1 and BRCA2 costs $3000 - too expensive for the majority of women worldwide. Jolie added, “I choose not to keep my story private because there are many women who do not know that they might be living under the shadow of cancer. It is my hope that they, too, will be able to get gene tested, and that if they have a high risk they, too, will know that they have strong options. Life comes with many challenges. The ones that should not scare us are the ones we can take on and take control of."

Continue reading ...