Good Sleep Hygiene

These are some important things to consider which enhance good sleep hygiene:

• Do not consume alcohol near bedtime.
• Do not consume any caffeine after 4:00 P.M.
• Do not use your bed for problem solving or doing work.
• Take a hot bath before bed.
• Keep your bedroom cool.
• If your partner snores, sleep in a separate bedroom (after tucking in or being tucked in by your partner) or get a good pair of earplugs and use them. The wax plugs that mold to the shape of the ear are often the best ones.
• If you frequently wake up to urinate during the night, do not drink a lot of fluids near bedtime. Most pain patients wake during the night because their sleep center is not working properly or because of the pain. Because they also have a full bladder, they think they are waking up because they have to urinate. This is not the case. They are waking up because of their pain syndrome. There is a simple way to remedy this problem. If and when you wake up during the night and you notice your bladder is full, just talk to it (in your mind, so your spouse doesn’t think you’re nuts) and tell it, "Nighttime is for sleeping. We will go to the bathroom in the morning when it is time to wake up." Then roll over and go back to sleep. If you still have to urinate five minutes later, go to the bathroom. Most of you will find that your bladder will happily go back to sleep, and when you wake up in the morning, you won't even have to urinate as badly as you did when you woke up in the middle of the night.
• Put the bedroom clock out of arm’s reach and facing away from you so you can't see it. Looking at the clock frequently aggravates sleep problems and is frustrating.
• Have a light snack before bedtime. Hunger and hypoglycemia cause insomnia in all animals, and humans are no exception. For your snack, eat foods high in the amino acid tryptophan, such as milk and turkey, which contributes to sleep.

Sleep Medications
Although I much prefer natural remedies to prescription medications, the sleep disorder in some pain patients may be too severe to be dealt with by natural remedies alone. However, even if you are someone who needs prescription sleep aids, adding natural remedies can be very helpful and usually decreases the amount of medication that you will need, resulting in fewer side effects. In addition, once you come off the sleep medications (usually after 9 to 18 months, although they can be used indefinitely if needed) you may find that all you require are the natural remedies. Whatever treatments you use, though, it is important that they not only increase the duration of sleep but also maintain or improve the deep stages (stages 3 and 4) of sleep. Unfortunately, most sleeping pills in common use (for example, Dalmane®, Halcion&ref;, and Valium®) may actually worsen the quality of sleep by increasing the amount of light stage (especially stage 2) sleep and decreasing the deep stages of sleep even further. You want to be certain that the treatments and medications you use leave you feeling better the next day, not worse.

There are several approaches to sleep when treating pain patients. Some doctors prefer to use a single medication or treatment and push it up to its maximum level. If that works, great; if not, they stop it and switch to another medication. Other doctors prefer to use low doses of many different treatments together until the patient is getting good, solid sleep regularly. I strongly prefer the latter approach. Most of a medication’s benefits occur at low doses and most of the side effects at high doses. In addition, if you combine low doses of a few different sleep aids, each of them will be cleared out of your body by morning—so you won't be hung over. Meanwhile, the effective blood levels that you have during the middle of the night from each treatment are cumulative and will keep you asleep for eight to nine hours of solid sleep each night without waking or hangover. 

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Lack of Concentration, How to Improve Memory Power

Improve your memory and concentration
The memory and concentration are intimately related as part of cognitive functions. Lack of concentration or focus on what we do directly affects memory problems. Memory is not something that aging is the go "spending the battery." It is much more complex and can be prevented by the deterioration suffered by intelligence functions as a whole (language, memory, praxis).

In addition to lead a healthy, active, where practice exercises, eat well and exercise the brain there are psychological implications as personal conflicts also impact. We will emphasize one of the existing treatments to combat memory impairment and improve concentration. This is a natural supplement that rejuvenates the brain chemistry, combat stress and preventing deterioration of neurons.

This product of Ayurvedic medicine helps you to increase the level of acetylcholine. We provide natural treatment that increases melatonin, regulates the increase in growth hormone level, will block the prostaglandins and cortisol, and fights neurotoxins and radicals. 

The main strategy that has this treatment is not only attacking the symptoms of impaired memory and concentration, but that attacks the underlying causes.

One of the things it does is to rejuvenate the dendrites of neurons and increase what you have to do with the generation of acetylcholine (a neurotransmitter). It also helps to activate postsynaptic receptors (connections between neurons that allow communication of them). Monoterpene hydrocarbons that manage grants recycle carbon and energy levels of the connective tissues of the cerebral cortex.

The product stimulates thermogenic response to increase the amount of energy required to maintain an alert status of cognition and optimal. Memory is backed by increasing the generation of nocturnal melatonin and thus achieve an increase regulation of cyclical than has to do with levels of growth hormone. What this does is improve sleep and health.

Another of the benefits of this wonderful Ayurvedic treatment is to optimize the flow of oxygen to the brain as well as nutrients as it strengthens the smooth muscles of the heart. Strengthens blood vessels and blocks the effect of prostaglandin in order to prevent inflammation of blood vessels. Also stimulates peripheral circulation and achieves the modulation of cell membrane in order to ensure absorption of nutrients.

As able to stabilize blood pressure prevents stress and reducing cholesterol, improving appetite and good digestion. Manages to avoid insomnia by inhibiting the production of cortisol. It also avoids the latter preventing obesity, diabetes and heart diseases.

Treatment fights neurotoxins and free radicals in the brain. Achieves thereby inhibit deterioration of the brain. This treatment will achieve more peaceful and relaxing the nervous system and therefore you can eliminate anxiety, stress, depression and irritation.

The result is an improvement in brain chemistry that improves concentration, memory and assimilation to stress.

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Fruit Nutrition Facts

Many Americans have little or no information on fruit nutrition facts because most nutrition 'experts' have little to no information on fruit or have bought into false or inaccurate information about fruit.
Let's take a look at real Fruit Nutrition Facts:
De Novo Lipogenesis- The conversion of carbohydrates into fat
There is a common idea in nutrition today that 'carbs' make you fat. I find it hilarious, I always ask people if they complain about the carbohydrates on their hips or abdomens and they look at me as if I've lost my mind.
Do these nutrition guru's really even know how carbohydrates are converted into fat?
No.
Let's find out.
De Novo Lipogenesis is the process by which carbohydrates are converted into fat. A study was published in the American Journal of Clinical Nutrition where the researchers hypothesis was that the conversion of carbohydrates into fat would be higher in obese women indicating that excess carbohydrate consumption leads to obesity. The results were rather interesting:
"De novo lipogenesis increases after overfeedingwith glucose and sucrose to the same extent in lean and obesewomen but does not contribute greatly to total fat balance."
Another interesting quote from this study:
"De novo lipogenesis from carbohydrate is energetically expensive and evidence to date suggests it does not contribute significantly to increased fat balance in persons consuming a typical high-fat Western diet."
Am J Clin Nutr 2001;74:737–46.
Most nutrition guru's do not understand this point:
Conversion of carbohydrates into fat is 'energetically expensive' or in simple terms the body burns 30% of the carbohydrates in the process of conversion! Carbohydrates do not make you fat.
There is a HUGE difference between refined sugar and fruit!
All sugars are NOT created equal!
Lets compare the nutrition profile of regular granulated sugar to the nutrition profile of common fruit.
Table Sugar Nutrition Facts:
3 Tb. of granulated sugar
Calories............146
Protein................0
Fiber...................0
Vit. B2................1%
That's IT!
Here is where the truth lies:
• 146 calories in 3 Tablespoons! That is the same as eating 1 and a half apples or 1 1/2 c. of cheerios!
• No protein, No fiber, No fat
• The second truth is that sugar ALWAYS accompanies fat in recipes.
Sugar Always Accompanies FAT!
When you make cookies, What is the combination you put in the mixer first?
Sugar and Butter
What is in every processed food?
Sugar and FAT
The combination of sugar and fat is a health disaster, blood sugar raises, insulin is released and fat goes directly into adipose stores. Fat is already fat. I know that sounds silly but it should be common sense that fat can easily be stored due to the fact that it is already in the form of fat, where carbohydrates cannot be stored as adipose tissue directly without de novo lipogenesis a very inefficient and energy expensive process.
Fruit Nutrition Facts
I will use 1 1/2 apples because it is about the same calorie content as 3 Tb. of sugar.
1 1/2 Apple
Calories................151
Protein...................1g
Fat.......................1/2g
Fiber.....................7g or 28% daily value
Vit. A...................7%
Folate...................2%
B1.......................5%
B2.......................7%
B3.......................2%
B5.......................4%
B6.......................9%
Vit. C..................18%
Vit. E...................3%
Vit. K...................7%
Calcium................2%
Copper.................9%
Iron...................2%
Magnesium..............5%
Manganese..............6%
Phosphorus.............5 %
Potassium..............7%
Zinc...................1%
Omega 3's..............2%
When you compare sugar to an actual fruit there is NO real nutritional comparison.
Notice the fiber content of the apple vs. sugar
The apple contains 7g of fiber, this fiber regulates the absorption of sugars and provides bulk in the intestinal tract, where as the sugar has no fiber and immediately enters the bloodstream and then causes a subsequent fall in blood glucose levels.
Protein in Fruit
Yes, fruit contains protein. It does not contain a high amount but every fruit contains protein. All whole foods contain a natural balance of carbohydrate, protein and fat the way NATURE designed for us to consume these macronutrients.Fruits are designed to be an easy to digest, cleansing, simple boost of energy food.
Antioxidants: Another Fruit Nutrition Fact
Antioxidants are extremely important in a healthy diet. Antioxidants are found in natures most healthy foods, fruit, vegetables, whole grains, legumes, nuts and seeds.Antioxidants protect the body against free radical damage.
What is a free radical?
It is a cell that is missing a molecule, they will scavenge for the missing molecule and cause damage to another cell or destroy another cell to acquire the missing molecule. This may be interesting but it is important to understand that this can damage the DNA structure of the cell which causes it to function improperly, reproduce at a rapid, uncontrolled rate and this sets up a serious scenario for disease.
Free radical damage does not just stop at one cell, it is a continuous series of damaging events that can have serious consequences.
Antioxidants stop this free radical damage and protect the body from disease. Fruits and vegetables are the HIGHEST source of antioxidants!
Vitamin C- This is a well known antioxidant that prevents free radical damage before it even begins.
Vitamin E- Does not stop the damage in the beginning but it will stop the damage from continuing as it breaks the continuation of damage.
Flavonoids - most common and largest group of antioxidants, over 5,000 flavonoids have been identified in plant foods.
Polyphenols - Anthocyanins, apigenin, luteolin, proanthocyanidins, hesperidin, naringin, quercitin, myricetin, resveratrol and thousands of others....1
Studies have shown significant benefits to the consumption of antioxidants or polyphenols
Inhibition of carcinogenesis by polyphenols: evidence from laboratory investigations.
Studies have found that polyphenolic compounds have cancer preventing activities through many different effects. Polyphenolic compounds inhibited cancer cell growth, enhanced the cellular death, reduced invasiveness of cancer, and slowed the angiogenesis process in cancer.

Common Polyphenols or Antioxidants and Food Sources
Lycopene .....Tomato
Beta-carotene .....carrots, sweet potato, squash, pumpkin and red
or orange bell peppers
Lutein .........spinach, kiwi, bell peppers
Co-enzyme Q10- avocado, broccoli, parsley, cauliflower, spinach, peanuts, almonds
Zeaxanthin- yellow corn and kiwi
Tangeritin- tangerines and citrus 2
Luteolin- found in leaves, celery, green pepper, oregano, thyme
Kaempferol- grapefruit, broccoli, apples
This list is short but demonstrates the potent cancer fighting, disease fighting components of fruits and vegetables.
Fruit Nutrition Facts  
Let's review the most commonly consumed fruits and see the specific nutrition facts in each fruit.
Banana Fruit Nutrition Facts
Calories.................121
Protein...................1.5g
Fat ...................... .4g
Vit. A.......................4%
Folate......................7%
B1..........................4%
B2..........................9%
B3..........................6%
B5..........................9%
B6.........................38%
Vit. C.....................16%
Vit. E.......................1%
Vit. K.......................1%
Calcium...................1%
Copper..................12%
Iron.......................2%
Magnesium............11%
Manganese............20%
Phosphorus.............4%
Potassium.............10%
Selenium................2%
Zinc.......................3%
Omega 3's..............3%
Orange Fruit Nutrition Facts
Calories.............68
Protein.............1.5
Fat................ .2g
Vit. A................15%
Folate...............12%
B1.....................9%
B2.....................6%
B3.....................4%
B5.....................7%
B6.....................9%
Vit. C..............110%
Vit. E.................1%
Vit. K.................0%
Calcium..............6%
Copper...............6%
Iron...................1%
Magnesium.........5%
Manganese.........2%
Phosphorus.........5%
Potassium...........5%
Selenium............0%
Zinc...................1%
Omega 3's.........10%
Strawberries 1 cup Fruit Nutrition Facts
Calories..............46
Protein................1g
Fat.................. .4g
Vit. A...................1%
Folate..................9%
B1.......................3%
B2.......................3%
B3.......................4%
B5.......................4%
B6.......................5%
Vit. C................113%
Vit. E....................3%
Vit. K....................4%
Calcium.................2%
Copper..................8%
Iron......................3%
Magnesium............6%
Manganese...........31%
Phosphorus............5%
Potassium..............5%
Selenium...............1%
Zinc......................3%
Omega 3's.............9%
Blueberries Fruit Nutrition Facts
Calories.................84
Protein.................1.1
Fat.................... .5
Vit. A...................3%
Folate...................2%
B1........................5%
B2........................6%
B3........................4%
B5........................4%
B6........................6%
Vit. C..................19%
Vit. E....................6%
Vit. K...................32%
Calcium.................1%
Copper..................9%
Iron......................2%
Magnesium............3%
Manganese...........28%
Phosphorus.............3%
Potassium...............2%
Selenium................0%
Zinc.......................3%
Omega 3's..............8%
Mango Fruit Nutrition Facts
Calories................134
Protein.................1.1g
Fat.................... .6g
Vit. A....................68%
Folate.....................7%
B1........................11%
B2........................11%
B3..........................9%
B5..........................7%
B6.........................21%
Vit. C.....................76%
Vit. E.....................15%
Vit. K.....................10%
Calcium...................2%
Copper..................25%
Iron........................1%
Magnesium..............6%
Manganese..............3%
Phosphorus..............3%
Potassium................7%
Selenium.................2%
Zinc........................1%
Omega 3's...............7%
Pineapple Fruit Nutrition Facts[1 cup]
Calories................82
Protein...................1g
Fat..................... .2g
Vit. A......................4%
Folate.....................7%
B1........................12%
B2..........................5%
B3..........................6%
B5..........................7%
B6........................14%
Vit. C...................105%
Vit. E.......................0%
Vit. K.......................1%
Calcium....................2%
Copper....................20%
Iron..........................3%
Magnesium................6%
Manganese..............85%
Phosphorus................2%
Potassium..................4%
Selenium....................0%
Zinc...........................2%
Omega 3's..................3%
Apricot Fruit Nutrition Facts
2 apricots
Calories...............33
Protein..................1g
Fat...................... .3g
Vit. A...................58%
Folate....................2%
B1.........................2%
B2.........................3%
B3.........................3%
B5.........................3%
B6.........................3%
Vit. C.....................9%
Vit. E.....................4%
Vit. K.....................3%
Calcium.................1%
Copper..................6%
Iron......................2%
Magnesium............2%
Manganese............3%
Phosphorus............2%
Potassium..............4%
Selenium...............0%
Zinc......................2%
Omega 3's.............0
Raspberries Fruit Nutrition Facts [1 cup]
Calories.....................63
Protein.....................1.5g
Fat....................... .8g
Vit. A..........................2%
Folate.........................6%
B1..............................4%
B2..............................4%
B3..............................5%
B5..............................8%
B6..............................5%
Vit. C.........................43%
Vit. E...........................7%
Vit. K.........................11%
Calcium......................3%
Copper......................12%
Iron............................5%
Magnesium..................8%
Manganese.................46%
Phosphorus..................5%
Potassium....................4%
Selenium......................0
Zinc.............................6%
Omega 3's...................14%
Look at the TOTALITY of Nutrients not Individual nutrients
There is a common theme in nutrition today....... reductionism
Eat dairy products for calcium
fish or flax for omega 3's
meat for protein
Oranges for Vitamin C
This reductionist idea has absolutely nothing to do with optimal health or supplying adequate nutrients in the body. In fact, some of these foods have little else to offer us and may not even provide a healthy amount of the nutrients we value them for.
ALL foods contain protein, nearly all foods contain calcium, nearly all plant foods contain omega 3's.
Fruit Nutrition Fact: Fruit contains Omega 3 fatty acids
You probably look at the omega 3 content of these fruits and first, are surprised they have omega 3's.
Why are you surprised that fruit contains Omega 3's?
Because the media and most nutrition 'experts' only tell you about foods that contain A LOT of omega 3's. We don't need a lot of omega 3's. Notice that the cup of raspberries only contains .8g of fat and yet has 14% of your daily value of omega 3's. We do not need much!
The common diet myth is that fat is good and we need a lot of it to get enough essential fatty acids.....not true.
If .8g of fat in fruit can provide you with 14% of your daily value you know you don't need a lot of fat in your diet to get the essential fatty acids your body needs!
Let's make a fruit meal and check out the fruit nutrition facts
Most people think of fruit as a little snack, and may eat an 1 piece of fruit or rarely more than 2 in a day. But what if you made fruit a meal?
Could you get enough nutritional value?
Here is an example of a fruit breakfast:
1 banana
1- 5" round cantaloupe
1/2 c. blueberries
1/2 c. strawberries
You may be thinking that this can't possibly provide you with adequate nutrition, but here is the nutrition breakdown.
Can fruit be part of a healthy diet? Absolutely!
Calories.......... 361
Protein..............7g [15% of daily value for average woman]
Fat ...............1.9g
Fiber.................. 11.5g or 46%Omega 3's .......35%
Vit. A................806%
Folate...............41%
B1...................28%
B2....................22%
B3....................39%
B5....................23%
B6....................70%
Vit. C ...............358%
Vit. E.................7%
Vit. K .................34%
Calcium..............7%
Copper..............44%
Iron..................11%
Magnesium ........35%
Manganese..........62%
Phosphorus .........20%
Potassium............44%
Selenium..............7%
Zinc.....................18%
As you can see, fruit is PACKED with nutrients! If you consume fruit as an actual meal and not just a small apple for a snack you can actually obtain all the nutrition you need. After evaluating fruit nutrition facts I hope you can see that fruit is an extremely important part of a healthy diet.Fruit contains more nutritional value than you probably even realized.
Fruit nutrition fact lists are hard to come by, I rarely see a nutrition 'expert' who really understands the health benefits of fruit consumption or who actually knows the fruit nutrition facts at all. Even worse, some nutrition gurus have false and inaccurate information on fruit nutrition facts.
Many people believe that fruit has little nutritional value and should not be eaten regularly because of the 'sugars' or 'carbs' in fruit. Fruit has is viewed in a negative light due mostly to a lack of understanding of fruit nutrition facts and the difference between natural occurring sugars in natural foods that contain a myriad of nutrients, protein, and a lot of fiber vs. refined flour and sugar.
The reality is that fruit is an excellent food and contains a variety of nutrients, including protein.
Fruit is often over looked, and condemned because of the much feared 'carb' or sugar. All of the benefits of fruit, including the antioxidants are over looked and this is a fatal mistake, literally!
Berries are high in antioxidants, low in sugar, contain significant omega 3 fatty acids and are high in vitamin C. Berries are fruit super foods and should be a regular part of the diet, especially in the summer months. A parfait made with fresh berries and some cashew cream is an excellent way to cool off in the summer.
"Antioxidants, especially those from food sources, have important roles in preventing pathogenic processes related to cancer, cardiovascular disease, macular degeneration, cataracts, and asthma, and may enhance immune function."
Antioxidant Nutrients: Current Dietary Recommendations and Research Update June H. McDermotthttp://www.medscape.com/viewarticle/406705 Posted: 11/01/2000; J Am Pharm Assoc. 2000;40(6) © 2000 American Pharmacists Association
1 http://www.webmd.com/food-recipes/features/how-antioxidants-work12 http://en.wikipedia.org/wiki/List_of_antioxidants_in_food

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Brittle Nails – Causes, Symptoms and Healthy Nutrition Tips

Brittle nails are usually not associated with a medical disease. Brittle fingernails are a common condition, occurring in about 20% of people; more women than men develop brittle nails. Brittle nails usually break or peel off in horizontal layers, starting at the nail's free end.

The signs and symptoms of brittle nails include:

• peeling at the nail tips
• easy breaking
• inability to grow the nails out

What Causes Brittle Fingernails?

Everyone has brittle nails to some extent, some more than others. Aging can cause slowed nail growth and dull, brittle, or yellowish nails as the flow of moisture and natural oils to the nail bed declines. A lack of moisture or too much moisture can worsen an already brittle condition. Dry heat, detergents, nail polish remover, or harsh chemicals encourage cracked and dry brittle nails. On the other hand, too much moisturizer, hand lotion and a lot of time underwater leaves nails too soft for tearing.

The nutrition for dry, brittle nails includes the establishment of a healthy diet and ways that continuously enhance the condition of the brittle nails of the person and the increasing desire to stay away from fatty, junk foods.
Dry, brittle nails is a problem that thousands of women face. Nails dry-out in the winter time because of intense hand washing to stay healthful and because of all the dry air that is around generated as a result of heaters. Health Nutrition aids to control your fingernail health and provide a cure for dry, brittle nails. A inadequacy of B-complex vitamins, specifically biotin, will create ridges along the nail bed. A diet deficient in calcium inflicts to dry, brittle nails. Quite a number of vitamins and minerals have been proposed for the prevention of brittle nails.

The nutrition for dry, brittle nails and hangnails through a diet rich in vitamin C, folic acid and omega-3 can be classified into four major elements: the efficacy of the nutrition control and management procedures, the level of involvement of the people concerned, the guidelines and policies for nutrition control and management, and lastly, the control of potential dangers and hazards linked with the nutrition management.

For people with mild or intermittent brittle nails, a cosmetic moisturizer may be enough to keep the skin from feeling dry. Use a glass file or an emery board instead of a metal nail file. Also, make sure you file only in one direction. Therapeutic moisturizers, which have been shown to act as a barrier that keeps water from evaporating from the nails. Calcium-rich foods include all dairy foods, especially yogurt, dark green leafy vegetables, almonds, beans, and sardines.

Refrain from biting your nails. To help, kick this habit keep nails short, and paint them with a dark coloured polish. (Every-time you bite you'll be conscious of chipping the polish).

Nail polish remover. Using nail polish remover more than once a week, especially one containing acetone, can cause your nails to become dry.

Nails, should be neatly filed and shaped on a regular basis. For under the nail cleanliness use a nail brush and for smooth and shining nails use a nails buffer. Try a cuticle softener, for it might prove worthy.

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How Many Carbs Should I Eat in a Day?

Everyone eats carbohydrates. You pretty much can not get around it. We need carbs for energy after all. But the question still remains: how many carbs should I eat in a day? Are there drawbacks from eat too little or too many carbs? What are the side effects of eating carbs or abstaining from eating carbs? Well once again, as with protein, it depends on what you do on a daily basis. Furthermore, ingestion of carbs should be focused more around the question: WHEN should I eat carbs during the day?

As with how much fat to eat in a day and how much protein to eat in a day, it all depends on a couple factors:

* job
* insulin resistance
* activity level
* target body weight
* exercise goals
* lifestyle

The most recent Dietary Guidelines for Americans, as stated by the Department of Health and Human Services, suggest that roughly 50% of your daily calories come from carbs. Thus, a person who eats approximately 2,500 calories per day should take in about about 300 grams of carbs. This number is not altogether bad for the average American, but we have to take into consideration the sources of those carbs.

These are the kinds of carbs to avoid at all costs:

* sugary snacks and pastries
* sugar-sweetened soft drinks or fruit juice
* candy
* cookies
* regular fried greasy chips
* processed, packaged snack foods
* high sugar kids cereals
* processed white flour products such as white bread and pasta

These foods offer virtually no nutritional value, and they contain far too many calories. Some of these foods also contain saturated and trans-fats that are bad for your heart, and sugary foods can lead to such maladies as type II diabetes and cardiovascular disease. Specifically if you are already insulin resistant, you should avoid these bad carbs as they will just ruin your day by making you tired, slow, dumb, and hungry.
Instead choose these kinds of carbs:

* fresh fruit
* vegetables
* whole wheat and whole grain products
* beans, nuts, and other legumes

When Do I Need More Carbs?

People that exercise with high intensity or with prolonged endurance, can benefit from a high carbohydrate intake before exercise. It is feasible to consume a high carbohydrate meal before a marathon, or a moderately high carbohydrate meal before lifting weights or martial arts training. It is not a good idea to consume too many carbs in one sitting, but 50 grams is not out of the question if you are preparing for a physically draining event.

During and after exercise is also a key time to consume carbs. In fact this is the only time it is recommended to consume sugary carbs. I tend to sip on Gatorade during a workout and my post-workout drink contains about 40 grams of carbs in the form of dextrose. If allowed to choose, I would choose Biotest Surge as my post-workout drink of choice. This is a product that is specially formulated to replenish lost glycogen stores and restart protein synthesis after a demanding workout.

When Do I Need Fewer Carbs?

There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don't see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don't want to get that 'bonk' feeling in the middle of the afternoon. Also consider that if you don't plan to exercise during the day then there is really no need to gulp down many carbs at any point in the day.

Carbs and Fat Loss

If you are on a fat loss diet, then there is definitely no need to eat more than 100 grams of carbs in any one day. I don't necessarily support Atkins, but there are valid points to that diet. When I am in the middle of a hardcore cutting phase, trying to get as lean as possible in a given time frame, I will only consume 20-30 grams of low glycemic index carbs for breakfast.

For lunch I will try to avoid most carbs, opting for whole grain bread or a salad if necessary. My pre-workout drink is typically 1/2 a serving of Biotest Surge, I sip on Gatorade during the workout, then finish off with 1 serving of Biotest Surge after the workout. On non-workout days, I skip all of that and choose a protein bar, cheese, or a meat snack instead.

Dinner is always low carb during a diet. Soup, meat and vegetables, and salad are all great choices for low carb dinners. Appropriate snacks are meats, cheeses, protein bars or shakes, veggies, and other super-low carb foods. Typically in the midst of a diet phase, I eat around 75 grams of carbs on a non-workout day, and maybe 120-140 grams of carbs on a workout day.

In conclusion, I recommend that if you are moderately active, you should derive maybe 30% of your daily calories from carbs. Sure, my opinion differs from specialist government agencies, but that is only because I have seen low carb diets work. I have also seen Americans grow obese and suffer from a long list of carbohydrate induced diseases.

A 200 lb man on a 2500 calorie diet would probably eat maybe 180 grams of carbs in a day, all from unprocessed whole food sources. A 140 lb woman on a 1500 calorie diet might only eat 100 grams of carbs in a day.

Someone on a strict diet might limit themselves to 50 grams of carbohydrates a day regardless of sex or weight. Just remember to avoid those nasty sugary processed carbs so that you can stay healthy, avoiding energy crashes and adult-onset type II diabetes.

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Women Can Get Great Benefits From Whey Protein

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects? I am very particular about what I am putting into my body at all times. I hate the idea of eating or taking something that I am not sure about what it is suppose to do or what side effects may be caused.

If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein. Whey is the only supplement I take besides my daily multivitamin that I feel safe taking. So lets cover a few questions or concerns many women have about taking protein.

WHY DO ATHLETES USE WHEY PROTEIN?

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men do so do not be afraid of it.

WHAT IS WHEY PROTEIN?

Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.

WHO SHOULD CONSIDER USING WHEY PROTEIN?

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep out bones strong and supportive. Plus overall health is not a bad thing either. The better nutrition you have in your life the less likely that the flu or other bugs will come knocking on your door.

Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

CAN WHEY PROTEIN BE DANGEROUS?

Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.

Whey protein is a natural and healthy way to bring protein into your diet and increase well being.

WILL WHEY BULK ME UP?

No, women lack the hormones that men have that allow them to get those large bulky muscles. Women will get an overall toned appearance without looking like the Hulk. Those women you see in body building competitions more often than not achieve their unusual frame by injecting additional hormones or supplements into their body. But no, with the use of whey you will not look like these women.

SOME TRICKS WITH WHEY

If you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be create.
Mix the whey with milk and maybe add some strawberries or blueberries to make the best shakes around!
When you bake cookies scoop some whey in for a power cookie
If you drink coffee but some chocolate whey in to make a great mocha

The possibilities are endless, get your creative juices going!

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Smoking and Weight Loss

The average person who quits smoking gains between 4 and 10 pounds. It turns out that the average smoker weighs 4-10 pounds less than the average non-smoker–even if they have the same levels of exercise and food intake. Thus, it seems that the weight gained by
quitting smoking brings most ex-smokers up to what they would weigh if they had never smoked.

One of the reasons we gain weight is that we eat more calories than we use. There are 3500 calories in a pound of body fat. When a person eats 3500 more calories than he or she can use, the person will gain one pound. When a person burns 3500 more calories than he or she eats, the person will lose a pound. The number of calories that a person burns
each day depends on age, sex, body weight, metabolism, and amount of exercise. These factors determine how many calories a person can eat without gaining weight, or while losing weight.
Smoking increases your metabolism rate; I will not explain how it does it. Bottom line is that the people who smoke, their body needs more energy therefore their rate which calories burn is also very fast. Because of high calorie burn rate, their metabolism rate is also higher.

Nicotine also delays gastric-emptying of the stomach, therefore the food stays in the stomach for long, and people do not feel and urge to eat, definitely, when people will eat less they will gain less weight or actually will lose weight.

Studies show that most of the women, who start smoking, do this to lose weight. While most of the people who do not quit smoking think that if they will quit smoking, they will gain weight. Losing weight and being slim has become such an obsession that people can take any road, they think will lead to being thin.

People do not see the harmful effects of cigarrettes; they just see the weight loss. Well, let me remind you that cigarette can cause cancer and many other diseases that are fatal. Is it not better to be fat then to be dead?

While it is true that if one stops smoking they will most likely gain weight but at the same time it is also true that if they do not stop smoking a cigarette they are risking their life with such devastating disease they cannot even imagine of.

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More about Smoking and Women’s Health

Smoking Risk Factors in Women

Women who receive less formal education are more likely to become smokers, and smoking rates decrease with higher levels of formal education. In a 1995 study of women between 25 and 44 years of age, the percentages of smokers were as follows:

• Did not finish high school—40%
• Graduated from high school—34%
• Some college education—24%
• Graduated from college—14%

Living in poverty and suffering from a mental health disorder (e.g., depression, other substance dependence) are other risk factors.

Effects of Smoking on Women's Health

Cigarette smoking is associated with a range of serious illnesses in women and men, including the following:

• Cardiovascular disease (e.g., stroke, heart attack)
• Pulmonary disorders (e.g., emphysema, chronic obstructive pulmonary disorder (COPD), lung cancer)
• Reproductive system disorders
• Several types of cancer

Smoking also increases the risk for and may worsen the symptoms of other conditions that commonly affect women (e.g., osteoporosis, macular degeneration).

Smoking & Cancer

Cigarette smoking is the major cause of lung cancer in women. Since 1950, the mortality rate for lung cancer in women has increased an estimated 60% in the United States.

In 1950, lung cancer represented only 3% of all cancer deaths among women; by 2000, lung cancer accounted for nearly 25%. Today, lung cancer remains the leading cause of cancer deaths among women. In 1987, lung cancer surpassed breast cancer as the leading cause of cancer death among women. In the year 2000, about 67,000 women died of lung cancer compared to 40,800 who died of breast cancer. This increase can be directly attributed to an increase in the number of women who smoke.

There is also significant evidence that smoking is responsible for or associated with these other cancers:

• Bladder cancer
• Cervical cancer
• Colon cancer
• Kidney cancer
• Liver cancer
• Oropharynx (mouth and throat) cancer
• Pancreatic cancer
• Rectal cancer
• Skin cancer

Postsurgical Complications—Women who smoke after being treated for cervical cancer double their risk for postsurgical complications, including bleeding in the bowel, rectum, and bladder. Women who have been treated for breast cancer experience lower survival rates, if they smoke.

Smoking & Cardiovascular Disease

Smoking is the primary cause of heart disease, the number one killer of women in the United States. Women who smoke are 2 to 6 times more likely to have a heart attack (i.e., myocardial infarction) than women who do not smoke, and the risk increases with the number of cigarettes smoked.

Women smokers are also at high risk for ischemic stroke (deficiency of blood in an area of the brain),subarachnoid hemorrhage (ruptured blood vessel in the area surrounding the brain), and peripheral vascularatherosclerosis (clogging of the arteries that supply blood to arms or legs).

Smoking & Lung Disease

Smoking seriously decreases lung function over time. Girls who begin smoking at an early age reduce lung growth and function, and women who begin smoking at any age experience some decline in lung function. The primary symptom of decreased lung function is dyspnea or shortness of breath.

Cigarette smoking is the leading cause of chronic obstructive pulmonary disease (COPD). COPD involves emphysema, chronic bronchitis, and sometimes asthma. Mortality rates for COPD among women have risen for the past 20 to 30 years. Today, an estimated 90% of deaths from COPD among women in the United States is attributable to smoking.

Smoking & Reproductive System Disorders

Smoking may have an adverse effect on menstrual function and has been linked with an increase inmenstrual pain and irregular periods. Women who smoke may experience early onset menopause (1 or 2 years earlier than nonsmokers) and menopause symptoms may be more severe.

Women who smoke may experience fertility problems including difficulty conceiving, primary infertility (inability to conceive), and secondary infertility (inability to conceive again after having a child). Components in cigarette smoke, such as the heavy metal cadmium and nicotine, damage the ovaries and interfere with estrogen production, causing the eggs to be prone to genetic abnormality. Second-hand smoke may also contribute to reproductive function abnormalities.

Pregnant smokers risk complications of pregnancy, including premature birth, low birth weight, stillbirth, and infant mortality. Carbon monoxide and nicotine in the smoke inhaled by a pregnant woman may prevent as much as 25% of oxygen from reaching the placenta, which depletes the fetus's oxygen supply. Nicotine passes easily through the placenta and becomes concentrated in amniotic fluid and fetal blood to levels as much as 15% higher than in the mother.

Smoking during pregnancy increases the risk for ectopic pregnancy (development of the embryo outside the uterus, usually in the fallopian tube) and miscarriage. Sudden infant death syndrome (SIDS) occurs twice as often in babies of mothers who smoked during pregnancy.

Smoking & Eye Disorders

Smoking increases a woman's risk for age-related macular degeneration, a progressive disease that affects the macula (central area of the retina) and destroys central vision. Macular degeneration is most common in women who have smoked for over 40 years. Women smokers are also at higher risk for cataracts(clouding of the eye's lens).

Second-Hand Smoke and Children

Smoking during pregnancy can affect the behavior of children during the toddler years and beyond. The effects can include childhood depression, anxiety, rebelliousness, and aggressive behavior. Some learning disabilities have also been associated with maternal smoking during pregnancy.

Children of mothers who smoke during pregnancy are also more likely to begin smoking at an early age. Research indicates that teenagers whose mothers smoked during pregnancy are at greater risk for drug abuse and conduct disorders. The effect appears greatest when the mother smokes more than 10 cigarettes a day while pregnant.

These behavioral effects may be caused by prenatal exposure to tobacco smoke, although more research is needed to understand exactly how this may affect a child's future behavior.

Second-hand Smoke Effects on Children's Health

Exposure to second-hand maternal smoke has negative health effects on children from infancy through adolescence. Infants, young children, and adolescents may experience reduced lung function. Second-hand smoke has been linked to SIDS (sudden infant death syndrome).

For children with asthma, second-hand smoke increases the severity of symptoms. It may also be a risk factor for developing childhood asthma. The Centers for Disease Control estimates that second-hand smoke worsens the condition of between 400,000 and 1 million asthmatic children.

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