The Holy Grail of Nutrition

That’s where I was a couple of weeks ago.  I had just finished watching a great movie called “Forks over Knives” (available on Netflix) as a result of someone’s recommendation.  It had a profound effect on me.  I thought, “Finally!  Someone’s found the Holy Grail of Nutrition:  the “Optimal Diet.”  Someone’s finally got scientific proof on which kind of diet works best.”

I was in 7th Heaven.  I thought the mystery of which type of diet is really the best in terms of health and nutrition had finally been solved.  It was like someone had actually discovered which “one true religion” out of all the “one true religions” that are out there really was the one, true, religion.

If you haven’t seen the film, here’s a short summary from the film’s webpage:

“FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.”

Let me run that past you again:  …examines the profound the claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and process foods.

Holy Moley!  That’s way more than a “profound” claim.  That’s revolutionary!  That’s monumental!  That’s bat-crazy astounding!!

But is it really true?

Bitter Disappointment

I really, really, really wanted to believe everything the film presented at face value.  Watching the movie had been almost a religious experience.  I was convinced.  I was converted.  I was “saved.”  I was ready to turn totally vegetarian.  However, it wasn’t long before the air was let out of my emotional “high” and I came crashing down to earth.

Being the skeptic that I am, the next morning I Googled “is ‘forks over knives’ legit?” just to see what came up.  That’s when I came face-to-face (virtually, of course) with Denise Minger, a very unique and talented young woman.  Denise has written a blog post titled “Forks Over Knives”: Is the Science Legit? (A Review and Critique) that has gone viral and it immediately caught my attention — and started putting my feet back on solid ground.

Denise is a raw-food advocate as well as a self described “numbers geek.”  She’s not part of any lobby group nor does she have the backing and financial resources of the major food manufacturers.  She’s simply an individual with a critical mind, some sharp analytical and research skills, and a flair for writing.  The firestorm that she started with her post has been nothing short of amazing.

First of all, Denise’s post on “Forks over Knives” is not a “review” in the normal sense.  A “review” of a movie is when some blogger takes 2 or 3 paragraphs to say, “Yo, I saw such-and-such movie and I really liked it.  You guys should go see it.  Click on my affiliate link to buy your tickets….”  Now THAT’s a “review.”  What Denise wrote however, is a detailed, fully documented, point-by-point critique of the movie’s assertions, primarily those based on the research of Dr. T. Colin Campbell, that spans more than 40 screen pages (not counting another 80 or so pages of comments, some of which are quite informative).  Her critique is so thorough and so detailed that it elicited an actual response/rebuttal from Dr.  Campbell himself, something that most researchers rarely deign to do.

You really need to read Denise’s post and subscribe to her website if you’re at all serious about nutrition.  Her writing style is easy to understand and she does a super job of explaining the research.  The link again is:  “Forks Over Knives”: Is the Science Legit? (A Review and Critique)

“Slight of Hand” Conclusions

Denise brings up a lot of serious questions with the research cited in the movie.  One of the points that impressed me the most early in the movie was the chart that graphed Norwegian mortality rates due to circulatory disease during the Nazi occupation of their country in 1940′s.  Here’s a copy of the graph I’m talking about:

As you can plainly see, mortality rates start plummeting right after the Nazi’s come marching in.  Dr. Campbell explains in the move that this is because the first thing the Germans did was confiscate all the livestock for their own use.  This left the poor Norwegians with no meat in their diet and as a result of this primarily vegetarian diet, their mortality due to circulatory disease dropped like a rock.  In 1945 when the Nazi’s left and meat began to be reintroduced into their diet, the Norwegian heart disease mortality rate began to increase again.  Therefore eating meat equals increased mortality rates due to circulatory disease, and not eating meat equals lower mortality rates.  So sayeth Dr. Campbell.  It is logical, right?

This chart impressed me more than any of the other data in the movie and I was ready to accept Dr. Campbell’s conclusions hook, line, and sinker.  I was sitting in my living room waving my arms overhead and singing, “I believe, I believe.”

However, like most stories, there’s more to it than meets the eye and it takes someone like Denise Minger to ask insightful questions like:

– “Is that really the case?”

– “What else was going on at the same time?”

– “Could there be something else that might explain this effect?”

Denise not only asked those questions, she researched the answers.  What she found blows some pretty serious holes in Dr. Campbell’s arguments.

Denise reasoned that just because the Germans took away their livestock doesn’t necessarily mean that the Norwegians had no meat in their diet.  She figured they’d probably try to find substitutes.  That’s what you or I would do.  Oh by the way, isn’t Norway by the ocean?  Aren’t there fish in the ocean?  If you lived in Norway during this time, wouldn’t you go out and find a way to catch, barter, or buy fish to feed your family with, especially if all of your livestock has just been confiscated?  Of course you would.

Here’s what Denise found when she researched the dietary records of Norwegians during the Nazi occupation and plotted the results (this is Denise’s graph and is part of her post “Forks Over Knives”: Is the Science Legit? (A Review and Critique)):

 What you see is just what you would expect if you really gave it some thought.  Sure, the amount of meat (pork, beef, chicken) decreased during the occupation because the nasty Nazi’s kept taking it all for themselves.  However, the amount of fish increased to compensate for the loss of meat.  And as Denise says in her article, “the last time I looked, fish is not a vegetable!”  (I’m paraphrasing.  If you want the exact quote, read her post.)  Isn’t it possible, Denise poses, that the drop in mortality might be because people were eating more fish and not because they all turned vegetarian as Dr. Campbell states?

I felt like I had been had.  ”Damn you Denise,” I thought.  I had really hoped that I had finally found the “One True Diet,” the “Diet to Rule Them All.”  Instead, what Denise did was rip back the stage curtain and expose the guy working the springs and levers.

The Problem with Nutritional Research

I’ve known and written about the problems with traditional research for years so it’s even harder for me to believe that I fell victim to Campbell’s conclusions so easily.  But I did.  Maybe it’s because the movie did such a great job getting me emotionally involved that my common sense and skepticism went to sleep.

In order to perform proper research, a researcher typically spends a significant amount of their time trying to find funding.  After all, somebody’s got to pay for all the fancy lab equipment and lab rats.  However, more and more of today’s research gets funded by groups that have a vested interest in the outcome of the research.  Even grants doled out by the government are often times reviewed by committees and/or legislators with ties to and/or backgrounds in industry groups.

Researchers are no fools either.  In order for them to win funding and to have that funding extended or increased, they do everything they can to design experiments that are highly likely to produce the types of results their financial sponsors are looking for.  What you end up with is a lot of research that sounds and looks impressive, but really has little application to real world applications.

For Dr. Campbell, his pinnacle research project was the compilation of a massive study on the Chinese mainland that looked at diet, lifestyle, and disease in a wide variety of locations.  Titled “The China Study,” it forms the basis for much of Campbell’s assertions in the movie.  Denise does a great job of analyzing some of the data in The China Study and pointing out some of the problems with the correlations that are drawn.  Basically, she shows that if you create a large enough pool of data points, you can pretty much correlate anything you want.

Trust Me, I’m a Professional

The thing that really left a sour taste in my mouth was Dr. Campbell’s response to Denise’s post on a number of vegetarian and vegan websites (here’s one for example).  Although Dr. Campbell was polite, his responses at times seemed downright condescending.  What he basically seemed to be saying was that since he’s got several degrees, he’s the only one that can understand and interpret his data.  In other words,  he seemed to be saying ‘trust me, I’m a professional.’

Sorry Dr. Campbell, not good enough.  Denise brought up some very specific questions and all we get is ‘don’t worry your pretty little head missie??’  (obviously not a direct quote <grin>)  I expected more.  Much more.

If anyone performs a study and comes up with any kind of conclusion, especially one as profound as this one, they should be able to explain exactly what they did and how they did it.  There should be no unexplained gaps or assumptions in logic.  And they should be able to explain it a way that you, I, or anyone else can follow along, step by step, and reach the same conclusion.  Like the cartoon at the right, you can’t just say “and then a miracle occurs” or respond to questions by saying “because I say so.”  You need to be able to prove your results in a way that’s reproducible.

Somewhere along the “vegetarian yellow brick road,” I get left behind unable to jump over the gaps in logic.

So Where Does That Leave Us?

So after spending way more time than I can really afford reading blog after blog and trying to decipher all kinds of statistical charts and tables, where did all this leave me?  Well, actually in a pretty good place.  I’ve learned, or in some cases re-learned, the following:

1. There is no “Holy Grail of Nutrition” after all, even though I really wanted to believe in one.  There is only the path that is best for you, at your current stage of life, taking into account your environment, lifestyle, culture, and health goals.
2. Judging from the comments on some of the websites, you can only conclude that a lot of hard-core vegetarians and vegans are flat out kooks.  To them, diet is more like religious dogma rather than an issue of optimal nutrition.  These people believe what they believe and nothing will ever change their minds.
3. Judging from the comments on some of the websites, you can only conclude that a lot of hard-core carnivores and paleo-diet followers are flat out kooks.  To them, diet is more like religious dogma rather than an issue of optimal nutrition.  These people believe what they believe and nothing will ever change their minds.
4. Research on nutrition, in fact pretty much research on anything, is often times funded by groups with a significant stake in the outcome.  As a result, it’s really difficult to conduct research that is truly objective.  Since the primary purpose of every researcher is to acquire the next round of funding, studies can be inadvertently biased in one direction or another.  This results in conclusions that have little or no application to real world issues.  We’ve done so much research in the field of nutrition that you can literally find a study that will support ANY conclusion you care to make basically proving the maxim that too much knowledge leads to ignorance.
5. Everybody’s got an opinion to sell, and as a result, relevant facts sometimes get left out because they may not totally support the case you’re trying to make.  It’s human nature.   We ALL have “selective memories.”  This human tendency to try to “push the facts towards what we already believe”  tends to creep into books, movies, and yes, even scientific research.  You’ve always got to listen to the skeptic inside you and evaluate all sides of an issue.
6. The best diet is the one that works for you – and that may be totally different than what someone else is eating.

Thanks Mike.  Great advice.  The Holy Grail of Nutrition may truly be “Eat a Balanced Diet – whatever that means to you.”  That may be as specific as science can get simply because we’re all individuals and because our bodies are made up of complex interconnected systems.  Throw in the fact that we all come from different cultural backgrounds, each of which have different customs and beliefs about food and eating, we live in different environments and have different foods readily available and you can easily see why there will never be a “one size fits all” type of diet recommendation.

What I Eat Now

I did learn enough through this experience to change my diet in a way that is currently working for me.  I’m actually losing a couple of pounds that I though I’d never get rid of.  My energy level is steadily increasing so I feel confident that I’m giving my body what it needs.

Although I learned that “Forks Over Knives” took quite a few liberties with the facts (maybe THAT’s why the work of the researchers is not so well known and not because of some sinister plot by Big Pharma or the Media), some of the lessons did stick.  My dietary “rules” now include:

1. Rather than a totally “Meatless” diet, I’ve gone to a “Less Meat” diet.  This is not totally vegetarian (ie: meatless) nor is it the typical American diet (where meat is the primary component).  I still eat meat – it’s just a much, much smaller portion of my total meal than it used to be.  What little meat I do eat is usually in form of soups or stews – and always with a salad.  Gone are the 12-oz T-bone steaks with the tiny “garnish” of vegetables.
2. The majority of the meat I do eat is fish.  I’ve pretty much eliminated beef and pork from my diet completely.  If I do occasionally have chicken, it’s in soup.
3. No red meat.  I covered this already.  Nuff said.
4. No deep fried foods.  I reduce fried foods as much as possible and avoid all deep-fried foods.
5. No dairy.  God, I hated to give up my Blue Bell ice cream but I feel better for it.  I do occasionally have cheese as part of a dish but no more cookies and milk, which brings me to:
6. No sugar or high fructose corn syrup.  Cut out the sweet stuff period.  No cakes, no cookies, no soda.  This alone will significantly improve your health and help you lose a couple of pounds.
7. No processed foods.  If it comes in a cellophane wrapper with cartoon characters on it, don’t eat it.  If it’s made with “refined” anything (sugar, wheat, flour, etc), stay away from it.  There’s a scene I remember from some old boxing movie in which someone offers one of the characters a sandwich.  The boxer says something like, “I ain’t eating no white bread.  That stuff will kill ya.”  Stay away from breads and cereals made with refined flour.
8. Reduce the starchy vegetables.  Yes, that means go easy on the potatoes.
9. Increase your intake of dark green, leafy vegetables.  Have a spinach or mixed green salad before every meal – or better yet, have the salad AS your meal.
10. Drink water instead of soda, tea, coffee, or the “power” drinks.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

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Unfortunately, in many cases it isn’t and it isn’t long before some of the same people have packed it right back on again.  So what’s the problem?  Maybe it’s the fact that many people rely on exercise alone as a way to lose weight, and that’s a sure path to failure.

You can’t use exercise alone to lose weight.  Period.  Why not?  Well, think about it.  Exercise increases the amount of calories your body burns.  That’s good, right?  Yes but your body then seeks to compensate for that calorie loss by making you hungrier than you would otherwise be.  In other words, exercise increases your appetite making it much more likely that you’ll stop by the fast food drive-through on your way home from the gym.  You tell yourself, “After all, I worked hard, right?  I deserve a “reward” for working out.”

See how it works?  The more you workout, the more your appetite increases to compensate for the calories you burned.  The more your appetite increases, the harder it is to make good food choices and maintain portion control.  Also, the easier it is to feel like you “deserve” some dessert or an extra helping of your favorite food.  And boom, before you know it, you’ve not only erased all the good you did at the gym (from a weight-loss standpoint), but you’ve probably added calories to boot.  This is exactly why many people exercise all day long and don’t lose an ounce – and also why quite a few actually gain weight when they exercise.

So here’s the bottom line:  you don’t exercise to lose weight. You exercise to get fit.  You exercise to tone your muscles.  You exercise to increase stamina, build flexibility, and maintain coordination.  You exercise to maintain muscle strength.  You exercise to keep your heart and lungs healthy.  You exercise to reduce stress.  You exercise for a hundred-and-one really good and valid reasons — but sustainable weight-loss isn’t one of them.

Losing weight is about 2 things and 2 things only:

1. Eat less calories (ie: portion control)
2. Making better food choices.

That’s it.  There is no more.  That’s the whole “secret” to successful and sustained weight-loss.  It really doesn’t matter what diet program you’re on or are thinking of trying out:  Atkins, South Beach, Primitive, etc.  These diet programs provide all sorts of recipes that are designed to help you eat less total calories (number 1 on my list) as well as help you make better food choices (number 2 on my list).  That’s all they do.  And now that you know the “secret,” you can do it too without having to buy all the books and CD’s and whatever.

If you really want to lose weight, eat less – way less. Pay strict attention to portion control.  Don’t use the huge dinner plates that most people (and restaurants) use and start eating your meals on the smaller salad plates.  Get yourself a kitchen scale and find out what a “normal serving” of food looks like.  Hint:  A “normal” serving of meat is about the size of a deck of cards and does NOT spill over the side of the plate like the chicken-fried steak special at the local steak house.

Which brings me to the second point, if you really want to lose weight, make better food choices. That means passing on the chicken-fried steak special covered in cream gravy and going with a grilled salmon instead.  Choose foods that not only contain less calories, but are also better for you.

So what have we learned here?  Well, first, if you’re exercising, don’t stop – just understand that it’s not really going to help you lose much weight.  Second, serious and sustainable weight-loss is all about eating less calories and making better food choices.

Once you start working on the right things, you’ll begin to see real progress!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S. Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.” This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

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You can find the Esquire article here.

In the article, the author describes trying on a pair of H&M brand dress pants at a local clothing store.  Pulling on a pair of Size 36 dress pants – his regular size, he found that he could barely get them buttoned.  What’s going on?  Were they mislabeled?  Had he suddenly gained weight?

I found myself flashing back to a very similar situation the last time I bought a new pair of jeans.  I found that I tended to stick with a particular brand simply because their size 36 fit me much better and more comfortably than the size 36 of some of the other brands I tried.

The author decided to take a more “scientific” approach and investigate further.  He went across the street from the clothing store, bought a tailor’s measuring tape, and then came back and actually measured the H&M pants he had just tried on along with a number of pants from other manufacturers.  The result?  Even though they were ALL labeled “Size 36,” the waist measurements actually varied from 37″ (the H&M brand) to a whopping 41″ depending on the manufacturer!

Isn’t that crazy?  That’s “vanity sizing” in action.  The manufacturer knows that you don’t want to admit that you’ve added 5 inches to your gut over the past couple of years so they simply slap a “Size 36″ label on a pair of pants with a 41″ waist.  You get to feel like you still wear the same size pants that you did in college and the manufacturer gets a sale.  Everybody’s happy.

Oh really?  Little wonder America has an obesity epidemic.  We can’t even admit to ourselves how fit (or fat) we really are.

So quit fooling yourself.  It’s pretty obvious that you can’t rely on America’s clothing industry to make it easy for us so you’ve got to depend on yourself.  Go and get yourself a flexible tailor’s measuring tape and slap it around your waist and get a true reading of where you are (don’t suck in your gut either!).  If you find you need to lose some inches, get to work and do it.  Don’t simply switch clothing brands because their pants fit more “comfortable” (meaning they’re bigger) or because they offer a “relaxed fit” (another marketing word for “bigger”).

I encourage you to read the article because it really opens your eyes to the marketing “tricks” that clothing manufactures play on us.  And they’re not the only ones.  Food manufacturers do the same thing when they reduce the serving size so the number of calories per serving doesn’t seem so large.  They ALL do it — and we tend to snap it up, hook, line and sinker.

Do your best not to fall for it by becoming an informed consumer.  If you’ve gained a couple of inches, do what it takes to get it back off.  Buying bigger clothes lulls you into a false sense that everything’s OK and you convince yourself that you don’t have to change anything.

So get out your measuring tape and face facts.  In the end, you’ll feel much more in control of your fitness because you’ll have accurate information.

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Here’s one case in point.  I love Pillsbury’s Toaster Strudel, especially the ones with the cinnamon filling.  To me, there’s nothing better than starting off my day with a breakfast of 2 pieces of toaster strudel and a glass of cold milk.  After all, I just did an intense hour of a P90X workout (I usually exercise in the morning before breakfast).  Having something besides my usual protein shake can’t hurt, right?

Well, here’s the problem. My usual protein shake is only about 200 calories – and that includes the banana and strawberries I throw in. However, a quick look at the label on the strudel package rocked me back on my socks.  The first thing to notice is that the “Serving Size” for the nutritional information on the label is based on 1 pastry.  ONE pastry?  Who eats just ONE pastry?  So I knew I was trouble from the very start.

I normally have 2 pastries at a time.  At 190 calories EACH, that’s 2 X 190 or 380 calories.  Add in the calories from the glass of milk (2% milk) and you’ve got a grand total of 380 + 120 = 500 calories.  500 calories!  Yikes!

Although the high number of calories is bad enough, a second major problem is the TYPE of calories.  Notice in the label that 60 of the 190 calories – about 31% – come from FAT.  Ugh!  So out of the 500 total calories I had for breakfast, 120 of them are pure fat that I’m sure went straight to my midsection.

A third problem (this just keeps getting better and better) is the type of fat.  Again looking at the label, we see that more than half of the Total Fat is the WORST type of fat:  Saturated Fat and Trans Fat.  There are a total of 4 grams of saturated and trans fat.  Since there are 9 calories per gram of fat, that’s 9 x 4 or 36 calories of “bad” fat in EACH pastry.

And if you haven’t already sworn off Toaster Strudels, there’s more.  Last but not least, each pastry contains 5 mg of Cholesterol.  Although cholesterol is a natural part of many foods, a strudel is probably not the best source of it.

That’s why it’s so hard to lose weight.  The stuff you love to eat usually contains an abundance of extra calories that are very easy to lose track of.  However, it all eventually shows up around your midsection!

So what are my takeaways from this (besides “ditch the strudel”)?  Here are a couple:

1. Read the label FIRST. Always evaluate what you are ABOUT TO EAT, not what you just ate.
2. Be Aware of the Serving Size. Manufacturers will always try to down play the amount of calories in their products by reducing the serving size.  Don’t get fooled by this.  Do the math and then decide how much (or how little) you’ll have.
3. All Calories Count. If you’re trying to lose a couple of pounds, calories – ALL calories – count.  Make sure you don’t let extra calories sneak in just because you take a “pinch of this” or a “spoonful of that.”  There’s no such thing as “just one.”  It all adds up and it all counts.
4. Know the Content of Your Calories. It’s critical that you not only know the amount of calories you’re about to consume, but also the type of calories.  Are most of the calories made up of Protein?  Carbohydrates?  Fats?  If it’s listed first on the label, then that’s what makes up the majority of calories.
5. Be Aware of the Type of Fats and Carbs. You should also evaluate the type of fats and carbs you’re eating.  I shouldn’t have to tell you (or tell myself!) that saturated and trans fats should be at the absolute bottom of your list, not at the top.  Refined carbohydrates and sugar should low on your list as well.

The bottom line is that this breakfast “food” bombs out in all nutritional categories.  Little wonder that even after killing myself at the gym, when I step on the scale, my weight still hasn’t changed.

Losing weight is like playing detective.  You have to ferret out all the places that extra calories are sneaking into your diet and plug the holes.  You have to scrutinize every single calories to see what type it is and you have to decide whether eating it will support your goal or not.

It’s not as difficult as it sound but it does take awareness and effort.  As for me, the box of Toaster Strudel is now sitting at the bottom of my kitchen waste basket (small tear at the corner of my eye) and I’m back to my low-fat protein shakes in the morning.  I’m more determined than ever to control my weight.  How about you?

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Sorry.  There’s no such thing.  Let me say that again so you can stop your frantic searching — there is no secret way to losing weight.  All you have to do is eat less, way less as it turns out.

I know what you’re thinking.  You’re thinking, “But I already cut out eating bread with my meals” or “I already skip dessert and I STILL can’t lose weight.”  The problem is that you haven’t cut enough.

That lesson was brought home to me in an interesting way.  I’m reading a fascinating book titled, “Physics for Future Presidents: the Science Behind the Headlines,” by Richard A. Mueller.  In it, this Physics Professor takes much of the hype out of many of the issues that crowd today’s headlines.  In a very straightforward way, he tackles issues such as “dirty bombs,” terrorism, energy, climate change, and so on.

It was on his chapter on energy where he’s talking about how much energy a gallon of gasoline contains that I found, of all things, a comparison to the energy content of food.  Mueller states that “food is almost as good as gasoline” in terms of energy content.  He goes on to say that,

“If you find this high energy content implausible, watch a hummingbird.  It uses enormous energy to flap its wings just to sip a tiny amount of nectar.  Clearly the energy in the nectar must be more than enough to cover the work being done by those rapidly beatings wings that hold the bird in front of the flower.  It is.  Food is almost as good as gasoline.”

Because food has such a high energy content, it actually takes very little of it to completely nourish our bodies and fuel our daily activities.   The problem is that we’re typically greatly overloading our bodies with way more food than what we actually need.  Professor Mueller goes on to say that,

“On the downside, the enormous energy content of food is what makes it so difficult to lose weight without serious dieting.  One 12-ounce can of soda contains, typically, 150 food calories.  A person can work that off with a half hour of vigorous exercise (running, not jogging; basketball, not baseball; swimming, not golf), provide, of course, that he doesn’t reward himself with a can of soda.  The best way to lose weight is to eat less, not to exercise more.“

Make sure you pay particular attention to that last line:  “the best way to lose weight is to eat less, not to exercise more.”  It’s simple physics.  To eliminate 150 calories from your diet, you can do half an hour of hard exercise, or you can simply pass on the soda and drink water instead.

Now, to be clear, note that he didn’t say that you didn’t have to exercise at all or that exercise isn’t important or that it doesn’t help you lose weight.  He didn’t say any of these things.  All he said is that from a physics standpoint, it’s easier to lose weight by eating less than by exercising more simply because food has such a high energy content.

So let me summarize:

1. If you want to lose weight, eat less – way less. Although when you first start a diet it feels like you’re dying, your body will actually adjust after a couple of days.  Your stomach will get smaller so that small portions will be more filling and your digestive system will get more efficient since you’re not constantly overloading it anymore.  If you can make it past the first week, it really does get easier.
2. Yes, I did say “eat way less.” Just making token cuts like skipping the bread or desert isn’t enough.  Not eating bread reduces your total calorie count by what, maybe 250 calories?  Big deal.  That’s not nearly enough.  You need to cut your total caloric intake by 1/2 to 2/3.  No, this is not a typo.  Cut your meals by one half to two thirds of what you’re eating now.  Unless you make really radical changes to your diet, your body simply adjusts to not having bread or not having dessert and you end up weighing the same.  IMPORTANT NOTE:  radical changes to your diet does put a strain on your body at first so make sure you’re in good health to begin with and that you’ve discussed your plans with a healthcare provider.
3. Exercise is still important. Physical exercise still plays an important part in your weight-loss plans.  You still have to keep your metabolism rate at a high level, you still need to keep your muscles toned, and you still have to encourage your body to burn fat instead of muscle.  Exercise does all these things so it’s critical that you work in as much as you can.

How have I used this information?  Well, here’s the diet that I try to follow (notice I said “try” because honestly, I do occasionally cheat).  I try to follow the “reduced calorie” routine for as many days as I can during the week.  It doesn’t always work out that way but I try to follow it as many days as I can.  On weekends, I eat whatever I want but obviously try to keep from undoing all my progress.

My “Reduced Calorie” Diet

Breakfast:  One 8-oz Protein Shake (I use Syntha-6) with one small banana or 2-3 strawberries mixed in.  Calories:  about 150

Lunch:  One cup (about 8-oz) of soup.  I love Campbell’s Chunky Healthy Request (not the “condensed”) soups, especially the Beef Barley.  Keep in mind that most cans of soup contain 2 portions so make sure to read the label!  Calories: about 150

Dinner:  Another protein shake.  Calories:  about 150

So during the week, I try to get by on around 500 calories per day (more or less).  Am I always successful?  Of course not.  I occasionally throw in a snack in between lunch and dinner that probably adds another 100-150 calories.  The key is to make sure that your “snack” is a wise choice like a piece of fruit, some nuts, or a granola bar.  It’s critical that you stay away from sugary “empty” calories.

Again, this diet is not for everyone – and not everyone will be able to stay on it for long.  Make sure you are in good health before starting ANY diet (or exercise) plan and discuss your plans with your doctor or healthcare provider.  That being said, use your head and take things slow and easy at first.  Like I said earlier, it does get easier once you get past the first week.

Now 500-600 calories per day isn’t much, but then, I’m a little guy (5′ 10″) so don’t take the actual number of calories as gospel.  Simply take what your normal diet is and try to get buy on half.  Do that as many times as you can during the week.  If that means you do it every other day, that’s fine.  If you can only do it on Wednesdays, that’s a good start.  The point is to start.  Once you do, you’ll find that adding an additional day gets easier and before you know it, you’ll be getting by on much less food.

Make sure you keep up your exercise routine.  In fact, when you start getting hungry, go out for a brisk walk instead of reaching for the chips.  Drinking lots of water will also help to keep your stomach from grumbling.

So to sum up, “token” dieting doesn’t work since your body simply adapts to the slight changes in food intake.  The end result is that you end up weighing exactly the same.  To lose weight, you’ve got to make a radical reduction in the amount of food you eat – on the order of 1/2 to 2/3 of what you’re eating now.  Drink plenty of water, get plenty of exercise, and above all, use common sense and check with your doctor along the way.  I think you’ll be pleased with the results you start getting.

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: diet, weight-loss, nutrition, balanced health, fitness, muscle, protein, weight, calories

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According to recent studies, 93% of Americans – let me say that again so you don’t miss the percentage – 93%, that’s almost every one of us, has detectable levels of bisphenol A (BPA) in our bodies.  93%! Isn’t that insane?  Doesn’t that statistic simply blow you away?  It does me.

And if that wasn’t bad enough, over 75% of Americans have detectable levels of phthalates in their urine.

Bisphenol A?  Phthalates?  Where does that stuff come from?  Plastics.

Now before you get too upset, understand that “detectable levels” does not necessarily mean that you’ve got a toxic dose, or that you’re going to get cancer, or anything like that.  “Detectable Levels” are the lowest amounts of a chemical that an analytical instrument can reliably detect.  These levels are probably way below what the FDA says is permissible.  Probably.  However, one thing I do know is that “detectable levels” are not zero, and zero amount is what I’d prefer to have.

So how does this stuff get into our bodies?  Primarily from the food and beverage containers that have become so much a part of our lives.  Everything from the plastic soda containers you buy at the grocery store to the PVC water pipes in your home.  Plastics are everywhere – and in constant contact with our foods and beverages.  Little wonder some of the chemicals in the plastics end up in our bodies.

Think you’re safe because you buy all of your foods, even sodas, in cans?  Think again.  Most cans, especially those containing acidic foods like baby formula, chicken soup, and ravioli (all found by the Environmental Working Group to be of highest concern), have a plastic lining inside of the can.  It’s what prevents the can from rusting.  Quick check of your soda can – yep, plastic lining.

To matters worse, much worse, most of us have been conditioned by all the TV commercials to buy foods in those easy-to-use plastic containers that you simply pop into the microwave and eat.  So let’s think through that last statement.  If these plastic chemicals leach into our foods just sitting on the shelf, how much more of those chemicals are we “baking off” when we heat them in the microwave?

You’re probably already aware of all the adverse health effects that plastic-related chemicals have been linked to.  Here’s one more that modern research is just not beginning to study.  Turns out that BPA and phthalates in our bodies mimic the behavior of estrogen disrupting normal hormonal functions and leading to weight gain.  Some researchers think that this might explain why it is that the old formula of  “eat less and exercise more” just doesn’t seem to be as effective in helping people lose weight as it used to be.

Regardless of the claims (which are still being researched), I think we can all agree that having less plastic chemicals and byproducts in your body is a good thing.  Here are a couple of suggestions to help limit these chemicals from being absorbed into your foods:

1.  Never, never, ever, heat food in plastic containers in the microwave. You already know that after you’ve done this a couple of times, the plastic gets all “crudy-looking” and maybe even a little brittle.  Well, that’s because some of the chemicals in the plastic have been “cooked off” by the microwaves.  And yes, you guessed it, these chemicals then get absorbed by your food.   So no matter how inconvenient it might be, always take food out of the plastic container and put it into a glass bowl before microwaving.

2.  Toss out any water bottles or baby bottles with a 7 on the bottom. You should have already done this when the first BPA stories surfaced at the end of 2009.   Still, this might be a good time to take another look in order to make sure you didn’t miss any.

3.  Rotate your food stocks regularly. Clean out your pantry and don’t leave any foods on your shelves, especially those in cans and plastic bottles, for more than a couple of months.  The longer you leave a food in its container, the more chemicals leach into the food.

4.  Buy frozen or fresh foods instead of canned.

5.  Chunk the plastic coffee mug and soup bowl. And for God’s sake, stay away from putting hot liquids like soups or coffee in styrofoam, a product that can leach styrene.

So in general, use plastic to store cold foods (like milk) or at room temperature for relatively short periods (cans, etc, in your pantry) and avoid using plastic containers for hot foods (like coffee, tea or soups).  In all cases, don’t use plastic containers in the microwave.

I know there’s no realistic way to completely avoid the use of plastic containers, nor should you try.  The benefits of plastic do outweigh many of the risks after all.  However, you can take steps to reduce your family’s exposure by using the tips listed above.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: plastic, bpa, phthalates, food container, microwave, cooking, food chemicals, food processing, food storage, health

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Now I know that most people believe in an afterlife but that’s not what this post is about.  This post is about extending the time you’ve got on this Earth as long as possible.

How do you live to be 100 or even older?  The answer is actually more simple that you might imagine.  The good part, no the great part, is that much of what prolongs our lives is completely within our control.

I was fascinated by a video I was watching recently on TED.  TED is a nonprofit that organizes lectures and educational series on a variety of topics including technology, entertainment, and design (where the letters T-E-D come from).

One of the videos was titled ” How to live to be 100+” by Dan Buettner. Mr. Buettner is a National Geographic writer and explorer. He’s been working to identify and study the areas of the world containing the longest-lived peoples, documenting the individual components of their lifestyle and culture that contribute to a long and healthy life. He’s the author of  the book, “Blue Zones” and his website is at www.bluezones.com (a great resource, by the way).

The Blue Zone Project

The Blue Zone Project was sponsored by National Geographic to identify areas of the world where people just seemed to live longer and to try to find out why.  What were these people doing, how were they living, and what was their diet like?  The findings, especially when contrasted with how we currently live, are pretty revealing.

Dan started by stating that one scientific study found that only about “10% of how long we live is determined by our genes.  The other 90% is determined by our lifestyle.”

Think about that for a minute.  That means that YOU AND I have 90% control over how long we live – and not just how LONG we live, but also HOW we live. That in itself should blow you away – not to mention filling you with a sense of empowerment.

Buettner also pointed out that when it comes to health-related information, there’s a lot of confusion about what helps us live longer.  He specifically mentioned to myths that we wanted to debunk right off the bat:

Myth 1:  If you try real hard, you can live to be 100.  False. Only about 1 out of 5000 people in America live to be 100 so your odds of making it are slim – at least here in America.  Biologically, we’re just not designed to live to a long age.  However, there are lifestyles we can lead that can prolong what time we do have.

Myth 2:  There are treatments that can slow or reverse aging.  Very false. Our bodies contain about 35 Trillion cells.  Those cells turn themselves over, or completely regenerate, about once every 8 years.  However every time they do, there’s some damage, some DNA or chromosome sequence that just isn’t copied exactly.  It’s like the days of vinyl record albums when you’d buy a new record and then make a cassette tape copy of the album.  You’d loan the cassette to your friend and they’d make a copy of it for themselves.  Then they’d loan their copy to someone else who would make another copy, and so on.  After doing this several times, the copy gets so bad that it’s basically useless.  The same thing is happening in our own bodies as our cells replicate, repair, and regenerate themselves — and it happens exponentially.  This is why a 65 year old is aging at a rate that’s about 125 faster than a 12 year old.

So Why Try?

So if the odds are against us and if there’s no way to stop or reverse aging, then what’s the point of trying?  Well, the best guess that scientists can give us on life expectancy is that our bodies are designed to last about 90 years on average (a little more for women).  But life expectancy in the US is only 78 years.  So therefore, we’re leaving at least 12 good years on the table.  That’s 12 additional years of healthy, disease-free living that all of us could enjoy with just a few basic changes to our lifestyle. And let me emphasize once again that this is something you and I have complete control over.

Buettner then goes on to identify and describe a few “blue zones” in the world, areas where people routinely live to be 100+ and there is only a fraction of the middle-age diseases that are so common in the US.  These areas include the highlands of Sardinia in Italy, parts of Okinawa, Japan, and members of the Seventh Day Adventists in Loma Linda, CA.  Although these groups are completely different from each other in terms of language and culture, their lifestyles share a lot of commonalities.  The study identified 9 things that they believe are the biggest factors in promoting longevity.

The Factors to a Long Life

These lifestyle factors included the following:

Move Naturally

1. They “move naturally.” Although going to a gym and working out is not part of the culture of the people in these “blue zones,” consistent exercise is built in to their lifestyles.  All of them live active lives that includes lots of physical activity.  Want to live to be 100?  You’re not going to do it sitting on the couch watching TV for most of the day.

Have the Right Outlook

2. They know how to downshift. The people in these groups work hard when it’s time to work, but they know how to relax when it’s time to relax.  They don’t allow stress and worry to carry over into their personal and family time.

3. They have a reason to get up in the morning, a purpose for living. One of the more touching parts of the video is a 102 Japanese woman holding her 1 year old great, great, great granddaughter.  Two women separated by 101 years.  Each of these cultures in “blue zones” have a strong sense of future and individual purpose.

Eat Wisely

4. Moderate alcohol consumption, mainly wine, is part of all of these cultures. Similarly, all of these cultures have strong social views towards excessive drinking.

5. Their diet is most plant based. None of these cultures is totally vegan but meat is always a side dish, not a main course.

6. They follow some type of 80% rule – a way to stop eating when their stomach is 80% full. This protects them from all of the diseases associated with overeating.

Connect with Others

7. They place loved ones first. They all take care of their children and the children all take care of their parents.  There are no senior or retirement homes.  The elderly are a functioning part of the family unit.

8. They all tend to belong to a faith-based community. This alone has been shown to be worth an additional 4 to 14 years to the average lifespan.  Having a support group to interact with provides numerous benefits.

9. They belong to the right “tribe.” All of the people in these “blue zones” that were 100+ were either born in to, or they purposely surrounded themselves with, the types of people that support a healthy lifestyle.  It’s a plain and simple fact that if your friends are overweight, the chances are that you’re overweight as well.  All of us tend to adopt the values, beliefs, and habits of those we spend the most time with.

Watch it For Yourself

The video is only about 16 minutes long and I think you’ll come away with a new determination to change a couple of things in your life.  The benefits — an average of an additional 12 years — is well worth the effort!

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: health, balanced health, nutrition, fitness, age, elderly, longevity, living longer, seniors, long life, diet, life extension, anti-aging, life expectancy, dan buettner, national geographic, blue zone

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The Problem with Lifting Weights

Here’s the main problem with traditional weight lifting…

The main problem with traditional weight lifting is that during most of the range of motion, the weight is being carried upward by momentum, not by your muscles. Most of us were taught to lift the weights in a smooth, controlled motion.  However, once the weight begins to move, most of your muscles take a back seat and are no longer working as hard as they were when you were first trying to get the weight to move from a static position.

Watch most people at the gym and you’ll see what I mean.  When most people do a chest press, for example, they’ll push the weight up as far as they can and essentially lock their arms to hold the weight there for a second or two before bringing the weight back down to the starting position.  Once you get the weight moving, pushing it the rest of the way up actually requires less force with momentum making up the difference.  When you bring the weight down, gravity is doing most of the work and your muscles are simply guiding it down in a controlled manner.

So basically, your muscles are actually working (or “loaded”) for only a short period and not during the entire technique, like many people think.  That’s why most of us tend to reach a plateau where you just don’t seem to build any more muscle even though you might be lifting regularly.

How to Really Build Muscle

We all know that to really build muscle, you have to keep the muscle “loaded,” or under a constant strain, throughout the entire range of motion, not just at the beginning.  Unfortunately, most weight training routines are performed way too quickly pretty much guaranteeing this doesn’t happen.

The solution I found is to combine Isometrics with my weight routines.  Isometrics are static strength-building techniques where a muscle is required to hold a weight load for a period of time without moving.  Here’s a great video that shows how isometrics work:

How Isometric Training Works

www.animal-kingdom-workouts.com – This video explains how isometric exercises are able to build muscle and strength so effectively in so little time.

The “Power-64″ Workout

So here’s what I call my “Power-64″ Workout (yes folks, you heard it here first!) that combines Isometrics with traditional weight training techniques.  Ready?  Here it is:

First, take the length of an exercise’s full range of motion and divide it into 4 parts or stops.  For example, if you can lift a barbell off your chest and fully extend it for about 2 feet, then your 4 stops are going to be about 6″ apart.  Do NOT get too hung up on exact measurements.  Just observe how much distance a single rep covers and divide it into 4 parts by eyeballing it.

Second, lift your weight to the first stop and hold it there for a count of 8 before proceeding to the next stop where you’ll do the same thing.  So during a full rep, you’ll press to each of the 4 stops and hold for a count of 8 at each stop, and then you’ll lower the weights the same way – lower to each stop and hold there for an 8 count before lowering to the next stop.

That’s it!  You’ve got a total of 8 intermediate stops and you’ll hold the weight for a count of 8 at each stop.  8 times 8 equals 64.  Power-64.  Get it?

OK, maybe an example would help.  Let’s take a basic chest press.

In the diagram, I’ve noted the approximate location of the 4 stops between the rest position ( 0) and full extension.  From the starting position (0), press the bar to position 1 (note that this is also position 8 on the way down) and hold for a count of 8.  Next, press to position 2 and hold for an 8 count before pressing to position 3 and holding for another 8.  Finally, press to position 4 and hold for an 8 count.

Now begin the concentric phase by noting that you’re already at position 5 so you’ll hold for another 8 counts.  Yes, that means that you’ll hold the same position (4 and 5) at the top of the exercise for a total of 16 counts.

Next, lower the bar to position 6 and hold for 8.  Then lower to position 2 and hold for 8 before lowering to position 8 and holding for a final 8.  Take the bar back to the position 0.  That’s 1 complete rep.  Try to work up to a set of 10 reps.

Holding the bar at each stop for an 8 count means that 1 rep should take you around 64 seconds to complete.  Your arm and chest muscles should be vibrating at this point.  Because performing 1 rep this way is roughly equivalent to performing 1 SET of chest presses the traditional way.  You’ll be shocked how exhausted your muscles will feel – which means you’ll also be shocked at how much muscle your body will build in response!

Helpful Hints

Here are a couple of things to keep in mind:

• You can apply this technique to all weight lifting exercises. Once you get the idea behind this, it’s really easy to apply it to any other type of exercise.  Whether you’re exercising arms or legs, simply divide the full range of motion into 4 stops.  Then start your exercise and pause at each stop for an 8 count (remember that positions 4 and 5 are the same).  The same applies to bodyweight exercises like push-ups, sit-ups, or pull-ups.
• Hold the top of the technique (positions 4 and 5) for a total of 16 counts (8 for position 4 and 8 for position 5). If this is too difficult, then combine the two positions into one 8 count and work up from there.
• Use light weights to begin with. I know all you guys (and some gals) can bench-press several hundred pounds — but not this way.  Reduce the amount of weights you normally train with by at least half and work up from there.  Remember, lifting weights this way will work your muscles 2 to 3 times harder so start out easy.
• Shoot for one set of 10 reps. I know it doesn’t sound like much but I guarantee that it will take everything you’ve got to complete 1 set.  If you need to rest between reps, take no more than 1 minute.

Try this for a couple of weeks and let me know what you think by leaving a comment.  I think you’ll be pleasantly surprised at the results.

Hiram
The Balanced Health Guy
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

Technorati Tags: weight training, weights, isometrics, exercise, fitness, muscle, health, building muscle, strength, power, power-64

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I recently purchased a Polar F11 fitness monitor and it’s totally changed my workouts!  This wrist unit not only keeps track of my heart rate (which is an indication of how hard you’re pushing yourself), it estimates the number of calories I’ve burned during the session.

The best part is that I can upload all of that information to a website that keeps track of all of my workouts.  Instantly, I can see how many times I worked out this week, how many calories I burned, the total amount of time I spent exercising, and a number of other things.  How cool is that?

Not only that, …

I can also schedule, or set goals, for future workouts.  The website can even design an exercise program for me.  All I have to do is tell it how many times I want to work out during a week and it does the rest.  As you can see from the screenshots, the website displays the entire week with all of my workout sessions listed.

When I click on a specific workout, the site gives me a bar chart telling me my maximum heart rate, my average heart rate, and how much time I spent in each zone.

The neat part is that since I’ve started using the Polar F11 and uploading my workout info, I’ve literally been looking for chances to “fill up my calendar” with workouts.  It really motivates you to workout so you can get “something on the board.”

As if that wasn’t enough motivation, you can also participate in “challenges.”  A challenge is a goal that someone sets, for example “to see who can burn the greatest number of calories in a 2 month period,” that several people can participate in.  When you accept a challenge, your workout information is automatically included on the challenge site. 

When you go to the challenge site, you’ll see a bar chart with all of the people that have accepted the challenge as well as their progress.  It also tells you what your current standing in the group is.  There’s no better motivation to get an extra workout in than a little competition.

The range of features on these types of fitness monitors is pretty extensive, as are the prices so do a little bit of research before you decide on one.  Some, like the Polar F11, only measure heart rate.  Others designed specifically for runners and/or cyclists contain a GPS device so you can measure exactly how far you’ve run or biked as well as the speed.

The more popular fitness monitors tend to be manufactured by:

• Polar Fitness – a broad range of fitness monitors for running, cycling, and sports
• Nike – makers of the Nike+ for the iPod as well as more traditional fitness monitors
• Garmin – GPS enabled monitors for running and cycling

All three manufactures have a training website that allows you to upload and view your workout information.  However, only certain models from each manufacturer have Internet uploading capability so make sure you check before you purchase.

So if you’re the type of person that gets a real thrill from “putting some numbers up on the big board,” then using a system like this will probably work for you.  As I’ve already mentioned, it’s motivated me to go out and exercise because I didn’t want there to be any days without some sort of activity in my online workout diary.  Plus, I didn’t want to start lagging behind on some of the challenges that I’m part of.

When you know how many calories you’ve burned, it makes you want to go out and burn some more!

Hiram
The Balanced Health Guy
Certified Fitness Nutrition Coach (NESTA)

Technorati Tags: fitness monitor, heart rate, balanced health, healthy, fitness, polar, nike, garmin, watch, bpm, sports, exercise

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Garmin FR60 Men’s Red Fitness Watch (Includes Heart Rate Monitor and USB ANT Stick)

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Log every mile and every minute with FR60, a sleek fitness watch plus workout tool that tracks your time, heart rate and calories burned. When bundled with the wireless foot pod (not included), FR60 also tracks speed and distance, indoors or out. Use FR60′s training tools to get the most out of your workout. Then, FR60 wirelessly sends your workout data to your computer for later analysis. Garmin Forerunner 60 (Men’s Red)
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Now, I can understand someone saying “cut out all dairy for a week and then come back and we’ll see how you feel” or something similar.  Or maybe “that rash might be caused by a food allergy so cut out all wheat products for a week and see if it clears up.”  But to be told to arbitrarily cut out an entire food group for no reason whatsoever just doesn’t make sense to me.

Let me explain why.

There are two things that make up the Field of Nutrition:

1.  The Science. These are the cold, hard facts that can be repeated in a laboratory so it sounds like that should settle the matter about which foods are best for you, right?  Unfortunately, it’s not that easy.  In fact, science holds very few of the answers to the nutritional questions we all have.  The reason is that science can only study one thing at a time, the amount of Vitamin D in milk for example.  Although science can tell you exactly how much Vitamin D is in a glass of milk, what it can’t do is tell you is how this vitamin is affected by the presence (or absence) of the other components in the milk.  In other words, science can’t study synergistic effects, and “nutrition” is essentially composed entirely of the synergistic effects of all the foods we eat.  Science can only study and measure discrete items, and therein is its problem – science is too exact.

This leads us directly to the second part of nutrition:

2.  The Art. This is how the individual bits and pieces of scientific information are combined and packaged into “nutritional advice” that you and I try to follow when we plan our meals.  Because it’s an “art,” there are lots of different ways to combine the information that science produces, and therefore, lot’s of different advice offered by lots of Nutritionists.  I’m sure you’ve wondered why it is that you can ask 3 different professional Nutritionists the same question and get 3 completely different answers, some of which actually contradict each other, and yet because their advice contains some scientific bits and pieces, all 3 of them can be technically correct to some degree.  The fact that nutrition is both art and science is the reason this happens.  Unfortunately, this creates a lot of confusion for you and me.

So how do you make sense of it all?  How can you navigate through all the “scientifically correct” but yet conflicting advice that’s out there?  Here’s the criteria I use:

First, It’s Got to Make Sense

First of all, any nutritional advice you get needs to make sense.  It’s got to be logical.  If it doesn’t pass this first test, go elsewhere.

Let’s go back to the advice that started me on this rant:  “Cut out all dairy and wheat products.”  That doesn’t make sense to me at all.  Why?  Well, for starters, mankind has been living on dairy and wheat products for, what, over 3,000 years and now it’s a nutritional problem?  Come on.  The Maasai tribe of Africa subsist almost entirely on maize-meal and cow’s milk, and now dairy is bad for you?  Please.

Something’s wrong if you’re being asked to cut out an entire food group or food type.  Humans are omnivores.  We thrive on a variety of foods so be suspicious if you’re advised to completely cut out this food or that food.  Make sure you ask:  “Why?”,  “For how long?” and “What should I eat instead?”  Keep asking questions until you get an answer that makes sense to you.

Second, It’s Got to Be Practical

Hey, I’m really glad that Passion Fruit is loaded with super-antioxidants and all kinds of good healthy stuff, but I’m not exactly going to find something this exotic at my local supermarket.  And it’s great that I should avoid restaurants for lunch but I work in an office and meeting at a restaurant for lunch is a big part of doing business.  So give me some nutritional advice that I can actually incorporate into my lifestyle, right here in my hometown, and on my schedule.  Give me something that’s practical.

Third, It’s Got to Actually Work

This is the bottom line, but let me clarify it even further.  It not only has to work, it has to work FOR ME.  I really don’t care whether it works for the nutritionist (they may not have a day job) or for the celebrity that’s pushing it on TV (they’re getting paid for the endorsement).  It’s got to work for me, for my body type, on my schedule, as part of my lifestyle.

It’s That Simple

That’s pretty much it.  If you’ll follow these three basic guides, you should be able to take any type of nutritional tip or advice and tell whether or not it’s for you.

Lastly, please do yourself a favor and run down to your local library or to your local bookstore and pick up a copy of Michael Pollan’s book “In Defense of Food.”  It’s the best commonsense book I’ve found on nutrition.  The information in it makes sense, is practical, and it actually works.

Hiram
The Balanced Health Guy
Certified Fitness Nutrition Coach (NESTA)

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Medical practitioners usually classify headaches into two categories.  The first category,  primary headaches, are those headaches that are not caused by some sort of underlying disease.  These include the more common headaches like migraines, tension headaches, and cluster headaches.  Secondary headaches, the second category of headaches, are usually caused by some sort of associated disease such as strokes, brain tumors, meningitis, or by a chemical dependency, such as caffeine withdrawal.

This article will cover the top 5 causes of primary headaches, since these tend to be the most common, and will discuss simple things you can do to prevent these triggers from ruining your day.

It’s estimated that Americans spend more than $4 billion a year on various types of headache treatments.  Everything from over-the-counter drugs and pain relievers to more exotic treatments like magnetic headbands and robotic scalp massagers.  Believe me, once you’ve got a pounding headache, you’ll try anything to make it to go away.

But rather than trying to “cure” a headache once it’s taken control of you, doesn’t it make more sense to try to prevent it from occurring in the first place?  One way of doing that is to become aware of the common things that trigger most headaches – and then take a couple of simple steps to prevent them from growing into a major problem.

Here’s a list of the 5 things that trigger most headaches and what you can do to reduce their effect:

1.  The Stress in Your Life.

You’re probably saying “duh” to this one.  When your nerves are on edge due to stress, it can trigger migraines as well as “tension” headaches.  Unfortunately, stress seems to be a routine part of daily life and can be caused by everything from your kids fighting with each other to rush hour traffic.  Please take note of the first part of the last statement:  “stress seems to be a routine part of daily life.”  In other words, stress is always there and even though you can try to “de-stress” by doing something you enjoy, in the back of your mind, you’re probably still stressing over all the problems that are going to be waiting for you when you get back home.

So what’s the answer?  The answer isn’t in constantly trying to de-stress, although it definitely helps to do that every once in a while.  But let’s face it, you can’t spend all day “hiding” from the world in whatever “stress-free” zone you’ve built for yourself.   For example, I love to meditate but it’s unrealistic to spend the entire day in meditation.  If you do, you’ll miss all the wonderful things life has to offer.  You’ll miss out on life itself.

The best solution, in my opinion, is to learn how to become better at handling stress. I’ve found two things that have helped me beat stress over the years.  The first is physical exercise. Every one or two hours, take 5 minutes and do something physical.  It can be as simple as getting up and walking around the office to the copy machine and back.  My favorite is to climb up a flight of stairs and then come back down.  Anything that gets your heart beating a little faster will help to melt stress away.

The second is your mental attitude. I’ve learned to live with the attitude that no matter happens, “this too shall pass.”  And believe me, with the business I’m in, I’ve been in some serious positions (IRS problems, for one) that should have driven me to drink.  But I’ve trained myself to have faith, to believe that somehow, we’d get through it, and we always have.  A good mental attitude will prevent stress from taking over your life.

Stress is the number one trigger of most headaches.  Because it’s a part of our routine lives, you need to have a strategy in place ahead of time in order to reduce its damaging effects.

2.  Eyestrain While Reading or Watching.

Most of us nowadays spend some portion of our day staring at a computer screen.  Emails, instant messaging, Word documents, Excel spreadsheets, all seem to be part of the modern workplace.  When you spend several hours hunched over a computer, something that’s easy to do when you’re surfing the Net, your eyes can get strained and trigger a headache.

You can easily prevent that from happening by taking frequent breaks to change your eye’s range of focus.  If you’ve spent the past hour starting at your computer screen (close or short-distance focus), spend a minute or two looking at something on the opposite wall (mid to long distance focus).  Give your eyes a “workout” by switching from focusing on something close, to something distant, then to something in between.  Doing this a couple of times only takes a minute and will go a long ways towards reducing eyestrain.

If you find that you’re still getting headaches after reading or working at a computer, consider having your eyes checked to determine whether or not you may need reading glasses.  If you already use reading glasses, an eye exam will determine whether or not your prescription needs to be adjusted.  By the way, even if you don’t wear glasses (or contacts), having your eyes checked every two years should be a routine part of your health maintenance plan anyway.

Oh, I mentioned that you might be “hunched” over a computer screen so don’t forget to add a couple of slow neck turns and shoulder shrugs in order to reduce any muscle tension in those areas (see number 4 below).

3.  What you Eat and Drink.

A lot of foods contain chemicals (either naturally or through additives) that can trigger headaches so it’s important to be aware of the effects of what you eat and drink on your body. Items like coffee, tea, sodas, cocoa, and most chocolates contain caffeine, a natural chemical that is pretty addictive.  If you’re a 2-3 cup a day coffee drinker, or if you drink 2-3 sodas a day like I did, try going a day without drinking coffee or sodas and see what happens.  Instant headache.

Other foods may contain additives that can trigger headaches.  Monosodium Glutamate (MSG) and some artificial sweeteners (aspartame) are just two examples.

Lastly, missing or skipping a meal, either because you’re trying to diet or because you’re just too busy to eat, can trigger a “hunger” headache.

The best way to prevent headaches caused by your diet is to try to eat a balanced one that’s high in fiber and nutrition and low in fats, sugars, and additives.  Here’s another tip:  make sure you drink plenty of water during the day.

4.  Sitting for Long Periods.

If you work in an office, sitting for long periods is probably part of your job.  But sitting hunched over a computer screen or talking on the phone can quickly lead to tension headaches caused by tight shoulder, neck, and back muscles that are spending too much time in one position.  The best way to prevent these types of headaches is to take frequent short breaks to loosen these muscle groups.

It’s easy to loosen these muscles and you don’t even need to leave your office or cubicle.  Simply sit back in your chair and relax your shoulders.  Bring them down as low as they’ll go.  Now move them forward as far as they’ll go.  Now back.  You get the idea.  Slowly work them back and forth, then up and down until they feel lose and relaxed.

Now do the same with your neck muscles.  Relax your neck and slowly let it drop forward so you chin is on your chest.  Now slowly move it as far back as you can until you’re looking up at the ceiling.  Now try to put your left ear on your left shoulder, followed by moving your neck in the other direction.  Lastly, look forward and then slowly move your neck all the way to the left, and then all the way to right as if you’re trying to see someone over your shoulder.  The key is to move your head slowly and to focus on staying relaxed.

Your back is just as easy to stretch and loosen.  Push your chair back and then just lean as far forward as you can.  Try to touch your toes.  You can also do this standing up.  Just feel your back muscles stretch and begin to relax and loosen.  Now stand up, put your hands on your waist, and slowly rotate your hips in a big, wide circle feeling your lower back stretch as you do so.  Now, slowly rotate your hips in the other direction.

These exercises shouldn’t take more than a minute or two and can be done right at your desk.  They’ll prevent your neck, shoulder, and back muscles from triggering a tension headache.

5.  The Quality and Amount of Sleep.

Not getting enough sleep, not getting good quality sleep, or in some cases, getting too much sleep, can all trigger headaches.  In all of these cases, your brain just isn’t getting enough down time (or REM sleep).  All of us go through a natural sleep cycle when we sleep.  If that cycle is disturbed, either because the alarm goes off too soon (or too late) or because of some sort of physical problem (like sleep apnea or restless legs syndrome), it can lead to waking up tired, listless, and with a headache.

To prevent this headache trigger from ruining your day, try to plan your activities so that you get a full night’s sleep.  Try to make sure your sleep is restful by not eating a heavy meal or drinking alcohol too close to bedtime.  Also make sure your sleeping “gear” (your bed and mattress, your bedroom, your pajamas, the temperature in your bedroom, etc) is in good shape and is not preventing you from getting a good night’s sleep.

Conclusion.

There are other headache triggers but these 5 cover the ones that cause the majority of headaches.  Fortunately, these are also the easiest to defend against.  Although I’ve given you a variety of ways to prevent these triggers from creating headaches, most of them boil down to a few basic steps that should be part of your health plan anyway:

• Exercise where and when you can, even if its stretching for a minute or two at your desk;
• Have a positive mental attitude;
• Eat a balanced diet and drink plenty of water;
• Get a good night’s sleep.

Hiram
The Balanced Health Guy

Technorati Tags: headache, diet, stress, tension, head, pain, sleep, mental attitude, eyestrain, relaxation, meditation, stress relief, destress, de-stress

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Snoring can not only disrupt your sleep and keep you from getting enough rest, it can lead to more serious health problems including sleep apnea, high blood pressure, and heart problems.  So if you snore, how do you reduce its frequency or stop it altogether?   Here’s what’s worked for me.

First of all, a warning.  Snoring can be an indicator of a serious medical condition so if your snoring problem is severe (waking you, or your partner, more than twice a night or so), you should check with your doctor.   The Mayo Clinic website has some good information on what to expect when you see your doctor as well as the various treatments available.

What Causes Snoring.

What causes snoring in the majority of cases is that the soft tissue of the upper palette (at the back of the mouth) relax during sleep and sag to the point that they begin to vibrate loudly as you breathe.  Like the guy in the picture above, most people who snore tend to sleep on their back for most of the night.   Many also tend to use a soft pillow that allows their head to tilt slightly back.  This allows the mouth to naturally open during sleep.   As a result, they then begin to breathe through their mouth resulting in snoring.  Although I didn’t pick this picture specifically for this reason, it does a really good job of showing you what the main problem is.

(Please note that I purposely excluded snoring caused by any type of obstruction or sinus condition.  These are more serious conditions and require professional treatment.   The suggestions that follow will not be effective for these types of conditions.)

The Fastest Way to Stop Snoring.

OK, so far you know that what causes snoring is the soft tissue at the back of the mouth and throat that tends to sag when we sleep.  Sleeping on our back tends to promote mouth breathing which causes the soft tissue to vibrate loudly resulting in snoring.   So what’s the fastest way to stop snoring?  Easy.   Don’t sleep on your back!

Once I got comfortable spending most of the night sleeping on my side, my snoring essentially stopped completely.  Why?   For two reasons.  First, the soft tissue at the back of my mouth doesn’t block my airway since I’m not laying on my back, and second, my mouth doesn’t fall open so I don’t breathe through my mouth most of the night.

So how do you learn to get comfortable sleeping on your side?  Here are a few tips:

1.   Check your mattress. Make sure your mattress is pliable enough to make sleeping on your side comfortable.   I know a lot of people prefer a firm mattress because a soft one makes their back hurt.  However, their back usually hurts because, you guessed it, they mostly sleep on their back.  I didn’t say you needed a soft mattress, just one that’s pliable or soft enough so that you can sleep on your side without feeling sore or stiff in the morning.   The “memory foam” mattresses are good as are the “sleep number” beds, which is what I use.

2.  Get the right sized pillow. Many people are sleeping on a pillow that’s too high for them.   Why?   Again, because they usually sleep on their back and they want to have their heads tilted slightly forward so that they don’t wake up with a sore neck.   If you try to sleep on your side using a pillow that’s too high, you’ll definitely be uncomfortable and will naturally want to roll back onto your back during the night.  I use one of those contoured “memory foam” pillows that are designed to support your neck as well as keep your head level when you’re laying on your side.

3.  Use “props.” Push pillows or a rolled up quilt or blanket up against your back in order to “prop” yourself on your side.  This will make it more difficult for you to roll over on to your back during the night.  You can also find “knee pillows” or “body pillows” that might help you be more comfortable sleeping on your side.

4.  Use a tennis ball. I don’t remember where I read about this but it works great.  Take a tennis ball and put it into a sock.  Then pin the sock to the back of your pajama top (or tee shirt) so that the ball is positioned around the small of your back.   Then go to sleep lying on your side.  Believe me, if you try to roll over on to your back during the night, the tennis ball will make it so uncomfortable that you’ll immediately switch back to your side.  This is more of a “last resort” technique but it works great!

What Worked for Me.

I accidentally “trained” myself to sleep on my side while I was using the PureSleep anti-snore device (see the Reviews section or use the Search box).  Using the device kept my mouth partially open and made me drool all night long (see “The Pros and Cons of PureSleep”).   I wasn’t snoring anymore but I was still waking up several times during the night with drool running down my cheek.  The only way I could keep my mouth clear was to sleep on my side which allowed the drool to flow freely.  Now all I had to worry about was waking up on a wet pillow!

I know it sounds gross (and it was) but the point is that I eventually trained my body to sleep on it’s side.  After a while, I found I didn’t need the PureSleep device at all anymore.  Now I have the best of both worlds – I don’t snore anymore because I sleep on my side, and since I don’t need the PureSleep device anymore, I don’t have the drooling problem either.

Other Helpful Techniques.

Here are a couple of other things that will help support your anti-snoring efforts:

1.  Lose some weight. It’s a fact that the more overweight we are, the more likely we are to sleep on our backs.  The more weight you’re carrying around, the harder it’s going to be to learn to sleep on your side.   Being overweight is related to so many health issues, including snoring, that losing a few pounds should be a priority anyway.

2.  Don’t drink alcohol close to bedtime. Drinking alcohol makes your muscles relax even more than they would normally.   This makes your snoring problem even worse — which might drive your partner to drink!

3.  Try nasal strips. I didn’t have good luck with these but they may work for you.   They do in fact work.  The nasal strip gently pulls up on the sides of your nose and opens the nasal passages a little wider allowing more air in.   My problem was that my skin became irritated by the adhesive on the strips. It got to where pulling off the nasal strip in the morning also meant pulling off a good portion of skin so I quit using them.  However, they’re relatively inexpensive and definitely worth a try.

4.   Try an “anti-snore” pillow. Whether your pillow is advertised as  ”anti-snore” or not, get a good pillow that keeps your head positioned correctly when you’re on your side.   If your head and neck isn’t positioned correctly, you’ll never sleep comfortably on your side.  You can find a wide variety of pillows including those that are contoured, which is what I use.   I don’t recommend one over another, just that you find one that keeps your neck and head aligned properly and that’s comfortable for you.

5.  Exercise regularly. Regular exercise will help keep your air passages clear, tone your muscles, and help you shed a couple of extra pounds.   You’ll also tend to sleep deeper and better.

Snoring is not something that you, or your partner, have to put up with.  There are things that you can try that can make a big difference.  The thing I found that made the biggest difference for me was learning how to spend the majority of the night sleeping on my side.  Give it try and see if it works for you too.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: sleep, snore, snoring, anti-snore, PureSleep, pillow, sleeping, apnea, rest, health

Related posts:

1. Review of PureSleep Antisnore Device
2. The Pros and Cons of PureSleep
3. Does PureSleep Really Work?

It’s a horrible thing to go through.  Everyone runs around trying to look busy but no work is actually being performed.  How could it?  There are bigger issues to consider.  Every time two or more people get together, the first priority is to trade the latest rumors, opinions, or predictions.

And then it comes.  It’s your turn.  The skies seem to darken and it becomes difficult to breathe as your manager’s voice comes over the intercom, “I need to see you in my office.”  You can’t feel your legs as you walk down the hall in a daze while everyone looks at you with a sympathetic look that basically says  “dead man walking.”  And just like that, your job is gone.

How do you live through losing your job?  How do you possibly carry on?  How do you survive a layoff?

Part of You is Lost.

For most of us, our job is part of who we are.  It helps defines us.  Rightly or wrongly, most us identify very closely with what we do for a living.  What’s the very first question (at least for guys) that you ask, or get asked, right after you met someone for the first time?  It’s usually something like,  “What kind of work do you do?”

That’s what makes it so hard to deal with losing your job.  You feel like a part of you has died, and to some extent, it has.  You go through the same emotions that you would at the end of a love affair or the death of a family member.  So it might help to start by knowing what those emotions are so you can be prepared for them when they hit you.

The Phases of Grief.

Experts tell us that most people go through the following emotional phases as part of the grieving process.  Some people go through each phase pretty quickly and some get stuck in one phase or another.  The phases are:

• First is Shock.  You’re dumbfounded and dazed at the news that your job is ending.  You can’t think, you can’t feel.  You just feel numb.  Once the reality begins to sink in however, your initial shock wears off and you move to the next phase.
• Second, is Denial and/or Bargaining.  You can’t believe this is happening to you, no, you won’t believe it!  Or you try to “bargain” with your boss, or even with God, in order to reverse the situation.  However, once you realize that nothing is changing, you move to the next phase.
• Next is Guilt.  You begin to think that maybe it was your own fault that you lost your job.  You start thinking things like “if only I had worked harder” or “if only I hadn’t messed up that report.”  If only.  Unfortunately, a lot of people get stuck in this phase.  When you finally realize that getting laid off was not your fault, you move to the next phase.
• Anger.  Now you get pissed at your boss, at your company, at your coworkers, at everybody.  You seem to be filled with anger.  You think, “Well if they can’t appreciate the job I was doing, then screw them!”  This anger provides the energy that you’ll need in order to make it through the next phase.
• Depression - another phase that some people get stuck in.  You can’t afford to spend too much time here.  Yes, I know it feels good to wallow in despair but after you’ve counted up all your bills, gone through a couple boxes of tissues and wondered, “how are we ever going to get through this,” you’ve got to move on to the final stage.
• Acceptance and Determination.  In this last stage, you’ve finally come to the realization that your job is gone and that your boss isn’t going to call saying that it was all a big mistake.  At this stage, you accept what’s happened and you’re ready to move forward.  You’re ready to re-take control of your life.

It’s key to understand that everybody goes through these phases.  It’s a natural part of grieving the loss of your old job and the part of you that used to work there.   The trick is getting through these emotional phases as quickly as possible.  Obviously, the quicker you get through them, the sooner you can get back out there and begin to put the pieces of your career back together.

Here are some tips that will help you move from one phase to another.

Moving Past It.

First, get yourself in front of a mirror, look yourself in the eye and understand fully that YOU ARE NOT YOUR JOB.  The fact that your job was terminated does not make you any less than the wonderful, talented person you already are.  It really is the company’s loss, not yours.  Look at yourself in the mirror and actually say the words, “I am not my job.  I am still the wonderful, talented person I was before and I WILL make it through this.  I WILL find another job.” Once you can do this without feeling any doubt or reservation, you’re on your way to getting back on your feet.

Second, let your emotions rule — but not for too long. It’s OK to feel angry, guilty, or depressed.  It’s OK to watch TV and eat ice cream all day.  Let your emotions out and let them rule — but don’t let yourself get stuck there.  Set a time limit.  Tell yourself that, “Tuesday is my ‘feel-sorry-for-myself’ day.  The rest of the week I’ll be working full time on getting myself employed again.” Don’t try to keep your emotions bottled up inside.  That never works.  They’re going to eventually come pouring out and that’s OK — as long as they come out on your timetable, not theirs.

Next, don’t suffer in silence. Let everyone know you’ve been laid off.  Don’t feel guilty or embarrassed because you’ve lost your job.  Tell everyone you know — and even the people you don’t know — that you’ve been laid off.  First of all, the emotional support and encouragement will help lift you up.  Second, you never know when someone will know about a job opening somewhere.  So don’t suffer in silence.  Find a support group, or a networking group, or just hang out with your friends.  Now more than ever it’s important that you keep your social connections active.

Fourth, don’t kid yourself. It’s important that you stay rooted in reality when it comes to your finances.  If you need to modify your lifestyle, do so sooner rather than later.  Don’t fool yourself into thinking that you can get a job anytime and therefore, you can afford to continue to spend like there’s no tomorrow.  Getting a new job takes time, especially nowadays with countless interviews, background and reference checks, medical and drug tests, and so on.  You need to plan for that.

Finally, get back out there with optimism and determination. You DO have talent.  You WILL find another job.  Sure, it’s a royal hassle going from place to place and filling out countless applications but that’s just part of the process.  You have to believe that each application, each interview, gets you a little bit closer to getting hired.  Your job hunting “engine” is fueled by optimism and determination so make sure you keep an ample supply of both.

Stay Healthy.

Throughout this process, make sure you keep your body healthy by eating right and exercising.  It’s OK to have some “comfort food” once in a while but don’t make it a routine part of your diet — and don’t forget to work it off with plenty of exercise.  Exercise and proper nutrition will help you work through those “poor me” periods and stay focused on moving forward towards a new job or career.

Keep The Faith.

In conclusion, keep your faith strong.  Things will get better.  Your life will eventually return to normal.  You will survive.

Hiram
The Balanced Health Guy

Technorati Tags: layoff, depression, grief, laid off, fired, employment, job, economy, recession, work, downsized

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There had to be a way to reduce my blood pressure naturally.  It turns out there is.  It’s a biofeedback device called the RESPeRATE that helps you lower your blood pressure through “therapeutic” or deep breathing.  According to their literature, it’s “the first medical device clinically proven to lower blood pressure.”

WARNING: if you are currently under treatment for high blood pressure, make sure to talk to your doctor before making ANY changes to your treatment program, including using devices such as this one.

What RESPeRATE Is

So what exactly is a “biofeedback” device?  A biofeedback device is a device containing some sort of sensor that displays (or feeds back) the biological response you’re trying to regulate.  For example, if you’re trying to learn how to relax and lower your heart beat, you can wear a heartbeat monitor in order to see what kind of progress you’re making.  The heartbeat monitor measures your biological response (your heartbeat) and feeds that information back to you so you can take the appropriate action.

Similarly, the RESPeRATE device is designed to help you learn how to lower your blood pressure through structured, therapeutic deep breathing – the same type of deep breathing practiced in meditation and yoga (needless to say, if you already practice meditation or yoga, then this device is probably not for you).

This type of deep breathing causes the muscles surrounding the small blood vessels in your body to relax allowing the blood vessels to slightly dilate.  Blood is allowed to flow more freely lowering your blood pressure.  The effect is small but these effects accumulate over time so the more you use the device, the better results you get.

The goal is to spend at least 10 minutes each session doing “therapeutic breathing”  – breathing slowly, deeply, and naturally at a rate of less than 10 breaths per minute.  The RESPeRATE device helps get you there and tracks your progress as well.

What It Does

Using the RESPeRATE device requires that you sit comfortably, put on a set of headphones and position a sensor across your chest via an elastic strap.  When started, the device begins to play specially designed music through the headsets that helps to pace your breathing (play clip for an example) while at the same time, the chest sensor monitors your breathing rate, which then shows up on the display.

The display also contains a person with an arrow pointing in when you’re supposed to be breathing in, and pointing out when you’re supposed to be breathing out (see picture at right).  Cute, but no big deal, right? Well, here’s the really neat part.

The microprocessor-controlled device determines your current breathing rate and then adjusts the pace of the music so that it’s a little bit lower than your actual breathing rate.  The result is that you naturally start breathing a little slower as you follow the music.

Once you reach the lower rate, the device lowers the pace yet again, and continues doing so until your breathing reaches a stable rate.  If your breath speeds up for any reason, the music also speeds up until it matches your breathing rate — and then it begins to slow down again leading your breathing rate back down with it.  This is what they mean by “pacing” and it’s what makes RESPeRATE so unique.  It’s like having someone right there gently leading you forward.

How It Works

The RESPeRATE comes with a control/display unit, a set of headphones (or ear buds, depending on the model you purchase), and a sensor that attaches to your chest through the use of an elastic band.  The control unit is battery operated and requires 4 AA batteries.

To use it, place the sensor across your chest by adjusting the elastic strap so that it’s either on your upper chest, or slightly above your abdomen.  The sensor measures the movement of your chest as you breathe in and out so the best place for it is going to depend on whether you’re a “chest breather” or an “abdominal breather.”

Next, put on the headphones and turn on the control unit.  That’s it.  The control unit will go through a “breathing recognition phase” where it confirms that it’s properly sensing your breathing rate.  Once it’s determined that it can read your breathing rate (ie: the sensor is properly placed), the music begins to play.

The special music has two distinct “guiding” tones, a high tone indicating when you should inhale and a low tone indicating when you should exhale.  There are also voice prompts (which can be turned off) to guide you as well.  You can hear an example of this by playing the audio clip that’s part of this review.

Your goal for each session is to spend at least 10 minutes in the “therapeutic breathing zone” of 10 breaths per minute or less.  The control unit will automatically track the amount of time you spend in the therapeutic zone.

The unit’s “Performance Statistics” mode can also tell you how many minutes you spent in the therapeutic zone during the last session, during the last 7 days, as well as the average value over the past 60 days.  It will also track your beginning breathing rate as well as your final breathing rate making it easy to see your progress.

The control unit is battery operated (uses 4 AA batteries) and made of plastic.  The controls are easy to understand and use.  The RESPeRATE device is compact and very portable making it a perfect item to take with you anywhere you go.

How Effective Is It

But does the device really reduce blood pressure?  The RESPeRATE is FDA-approved and their website contains numerous medical studies as well as doctor and client testimonials that prove that the device does indeed work.  However, I’ve found that there’s a caveat that you need to know about before you run out and get one.

First of all, if you already meditate or do Yoga, then you are probably already getting the benefits of therapeutic breathing and getting a RESPeRATE won’t make much sense.  I was a little disappointed to find that my resting breathing rate starts out in the therapeutic zone (I usually start the session at around 7 BPM and end the session around 4 BPM).  Although the sessions are extremely relaxing (and I still continue to use it for that reason), I actually haven’t seen much impact on my blood pressure.  But that’s just me.

If you DON’T already meditate or do Yoga (which is probably most people), the device may be worth trying. I also suspect that the people who will benefit the most are those whos blood pressure is caused, at least in part, by nervousness, worry, stress, or tension.  Since this is a biofeedback device, there are no physical side-effects or chemical interactions you have to worry about.

WARNING: if you are currently under treatment for high blood pressure, make sure to talk to your doctor before making ANY changes to your treatment program, including using devices such as this one.

What It Costs

The RESPeRATE device comes in two models: the RESPeRATE and the RESPeRATE Ultra.  As far as I can tell, the only difference is that the Ultra is a little more compact.  Both work the same and have the same features.

The RESPeRATE device retails for $299.95 and the RESPeRATE Ultra for $349.99 and comes with a full 30-day satisfaction guarantee.

Yeah, I know.  Ouch!  What makes it worse is that Medicare and most insurance programs do not cover the cost of the device.  However, the manufacturer occasionally offers rebates (they’re currently offering a $65 rebate until Dec 31, 2008) so make sure to check their website before purchasing.

So at this price, why would anyone want to buy one?  Well, for one, it’s documented to work.  Surely your good health is worth at least 300 bucks – at least that was my rationale for getting one (I purchased the basic model).

Note that there are other alternatives out there that can accomplish the same thing.  For example, you can sign up for a Yoga or meditation class (and spend $300 along the way). Another alternative is music CD’s with a “breathing track” such as the ones you can get from Breatheasy at www.control-your-blood-pressure.com ($67 plus SH).

However, only the RESPeRATE is FDA-cleared and has been clinically tested to work.  Also, only the RESPeRATE is microprocessor-controlled to adjust to your currently breathing rate and then to guide it lower.  It’s a true biofeedback device.

WARNING: if you are currently under treatment for high blood pressure, make sure to talk to your doctor before making ANY changes to your treatment program, including using devices such as this one.

Where To Get It

The RESPeRATE device is available direct from the manufacturer at www.resperate.com as well as from major drugstores such as CVS and Walgreens (see the website for a complete list of outlets).

My Recommendation & Ratings

My recommendation is that if you suffer from high blood pressure, especially if it’s related to stress or tension, then you need to try this device (please see the multiple warnings about discussing this with your doctor if you’re already on a treatment program).  The device is fully guaranteed, it’s portable, constructed of quality materials, and it works.

I highly recommend giving it a try.  Here’s how I would rate it overall:

Disclosure

InterCure (the manufacturer of RESPeRATE) does not have an affiliate program so I am not making any money or getting any kind of compensation from this review.  I purchased the RESPeRATE basic model (at full retail) for my own use and have found it works as advertised.

Although it didn’t lower my blood pressure (I already had a low breathing rate because of my meditation practice and martial arts background) I still regularly use the device.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: blood pressure, heart, resperate, breathing, yoga, breath, biofeedback

You might also be interested in the following items from Amazon.com:

RESPeRATE Ultra Blood Pressure Lowering Device, One User

• Small, portable computerized unit with interactive tutorial
• Includes breathing sensor, ear buds and 4 AA Batteries
• User Manual
• Memory to help you track your progress
• Carry case and detachable sensor belt

RESPeRATE Ultra Blood Pressure Lowering Device
Lower blood pressure natu

Untitled Document .caption { font-family: Verdana, Helvetica neue, Arial, serif; font-size: 10px; font-weight: bold; font-style: italic; } ul.indent { list-style: inside disc; text-indent: 20px; } Introducing RESPeRATE Ultra, our smartest device ever. All the power of the original RESPeRATE in just half the size. Featuring a large, enhanced display, fewer buttons and simple menus, this

Rating: (out of 12 reviews)

List Price: $ 299.95

Price: $ 298.95

Related posts:

1. Review of PureSleep Antisnore Device
2. Coping with High Blood Pressure
3. Does PureSleep Really Work?

Can you guess what the number one food is that Americans eat? (see picture for a hint)  The number one type of food, by far, that is consumed in America is – drum roll please – the hamburger.

The other 4 types of foods, in descending order, were French Fries, Pizza, Mexican Food, and Ham Sandwiches. Can you believe that?  I would have bet money that salads were in there somewhere.  Boy, was I wrong.

The “Drive-Through” Society.

My first question upon hearing this report was, “How can this be?”  What is it that has changed the typical American meal from “Pot-roast-on-Tuesdays” to “burger-and-fries?”  One reason is that we’ve become a “drive-through society.”

We’re so busy, so rushed for time, that we’ve come to value convenience above all else – even above our health.  Why is it that a hamburger and fries are the top 1 and 2 foods consumed in America?  Because they’re convenient.  You can pick up a combo meal at the drive-through window and eat it in the car on your way to the kid’s soccer practice.  How convenient.

Same goes for the other foods.  They’re fast, relatively inexpensive, and you can take them with you as you rush to your next appointment.

By the way, ever notice that most people would rather sit in their cars waiting in line at the drive-through when it would be much faster to simply park the car and go inside to order?  What’s up with that?

The Problem with Convenience Foods.

Here’s the problem with so-called “convenience” foods:  they lead to an early grave.  I know that’s pretty harsh but it’s the honest truth in my opinion.

Yes, yes, I know you’re busy.  I know that by the time you get off work, pick up the kids, the dry cleaning, get gas, etc, etc, etc, that you’re beat.  The last thing you want to hear is, “What’s for dinner?”

I know it’s a problem but here’s what’s at stake:  hamburgers and french fries are the top 1 and 2 foods consumed in America!! Don’t you see what that says about us as a society?  Can you spell h-e-a-r-t-a-t-t-a-c-k?

Get a Side Order of Common Sense.

OK, I know that unless you have your own farm, cutting out convenience foods is not realistic in today’s society.  I’m actually OK with that as long as you use a little common sense and don’t go overboard.  Here are a couple of tips to keep in mind:

1.  Reduce your consumption of the Top 5 foods to no more than once a week.  Sure you can have a Deluxe Burger and Chili Fries OR some pizza OR a taco dinner BUT no more than once a week.  Give your body a couple of days to process all that saturated fat.

2.  Eating out at “convenience restaurants” like AppleBee’s, Chili’s, Denny’s, Luby’s, Caraba’s, and so on can be just as bad because of the huge portion sizes.  If you’re going to bring stuff home, it’s much better to try to get “family-sized” portions of meats and vegetables and then break them into smaller servings when you get home.

3.  Convenience foods are usually loaded with fats and sodium.  Combat this by ordering your food ahead of time and specifying that no salt be added.  Also, select baked foods instead of fried or grilled and make sure to ask that butter or cream sauces be put into a separate container (“on the side”) so you can control the amount used.

4.  Load up on greens by increasing your consumption of green vegetables, salads, and fruits.  They’ll help to balance out any nutritional “gaps” caused by eating too much starchy convenience food.

5.  Don’t forget to exercise.  Don’t really feel like moving much after having a huge plate of Mexican food?  That in itself should tell you something!

I’m all for convenience — but not if I have to give up my health for it in the process.  Keep this in mind the next time you’re sitting in your car waiting in line to go through the drive-through! <grin>

Hiram
The Balanced Health Guy

Technorati Tags: health, nutrition, balanced health, fitness, convenience foods, hamburger, diet

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A Mold “Primer”

First, mold is everywhere and is a natural part of the environment. It’s job is to breakdown dead organic material and in the process, release nutrients into the soil where they become available for living plants. Although molds are everywhere, they only grow where there is a food source and moisture. This is the reason you usually find mold growing in damp areas due to plumbing, roofing, or other types of leaks.

Molds grow in colonies and there are thousands of different types. Once a colony finds a food source and becomes established, it defends it’s “territory” by spreading chemicals called mycotoxins in order to prevent other molds from moving in. The most familiar example of this is bread mold, which produces what we call penicillin in order to keep other molds away.

Mold Problems

Molds become a problem indoors for several reasons. The first is physical. According to the EPA’s “Mold Remediation in Schools and Commercial Buildings,” molds destroy the materials they are growing on. This can eventually lead to structural problems if the mold – and the underlying moisture problem – is not properly addressed.

Secondly, molds can create, or contribute to, health problems. Molds are microscopic and mold spores easily become airborne when disturbed. As a result, anyone living or working nearby can introduce them into their lungs through normal breathing. In many people, this can create allergic symptoms due to the mold spore itself, or chemical symptoms due to the mycotoxins.

The Link Between Mold and Depression

Although mold has been implicated as the probable cause for a number of health problems, solid proof has been difficult to come by, mainly because people can react to mold exposure in many different ways. This makes it very difficult to determine a cause-effect relationship. However, one study performed in late 2007 found a connection between mold (along with the damp conditions necessary for mold growth) and depression in the inhabitants of moldy buildings.

In an article titled “Dampness and Mold in the Home and Depression: An Examination of Mold-Related Illness and Perceived Control of One’s Home as Possible Depression Pathways” and published in the American Journal of Public Health, researchers found “…a solid association between depression and living in a damp, moldy home.” Although the study does not prove that mold causes depression (a cause-effect relationship), it does show that there is a connection, or link, between the two.

The researchers think that there are two reasons for this link. The first is the effect that mold has on a person’s physical health. These can include the allergic symptoms already mentioned. When you’re not feeling well, it’s easy to get depressed. The second reason comes from a perceived lack of control over the housing environment, the feeling that you can’t afford to fix the mold problems or move altogether.

Edmond Shenassa, the research team leader, said, “Physical health, and perceptions of control, are linked with an elevated risk for depression, and that makes sense. If you are sick from mold, and feel you can’t get rid of it, it may affect your mental health.” Shenassa also stated that “What the study makes clear is the importance of housing as an indicator of health, including mental health.”

Healthy Homes Can Promote Healthy Lives

A final comment by Shenassa was that “Healthy homes can promote lives.” Amen to that. But how do you create and maintain a healthy home? Here are a couple of tips to prevent mold from growing indoors:

• Keep your home well maintained and in good repair. Immediately repair any water leaks or wet spots that may be caused by plumbing problems, roof leaks, condensation, or any other causes.
• Routinely check for damp or wet spots around all sinks, faucets, and plumbing fixtures as well as around windows and doors. Don’t forget to check dishwashers and ice makers, too.
• Clean up any liquid spills or water leaks immediately and make sure the surrounding area is thoroughly dry.
• Your HVAC regulates humidity in addition to temperature so make sure it’s working properly.
• Frequently inspect and dry areas around moisture sources such as potted plants, aquariums, pet drinking bowls, etc.
• Get professional help with repairs and/or clean up if you need it. See the EPA document referenced above for advice and tips.

The Next Steps

Understand that preventing mold from growing indoors is just one step towards creating a “healthy home.” Other steps can include reducing the amount of particulates in the indoor air, a topic I wrote about in “Indoor Air Quality and Heart Disease.” You should also address other potential hazards such as radon, carbon monoxide, volatile organic compounds (VOC) from glues, paints, or pesticides, as well as asbestos and possibly lead-based paints. You can find more information on these in the EPA’s “The Inside Story: A Guide to Indoor Air Quality.”

Conclusion

I can’t sum up the intent of this post any better than by quoting Edmond Shenassa: “Healthy homes can promote healthy lives.” Americans spend a significant portion of their day indoors. Doesn’t it make sense that your physical and mental health would be tied to, and affected by, your environment?

Hiram

The Balanced Health Guy

Technorati Tags: IAQ, depression, indoor air quality, health, healthy home, allergies, allergy, mycotoxin, balanced health, mental health, damp home, mold

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Ever bend down to pick up something off of the floor and had your knees pop and crack?  Do they feel stiff in the morning?  Do they seem to have lost some of their strength and flexibility?

Yeah.  Me too.  As we get older, our joints, especially our knees, tend to become stiff.  We begin to lose range of motion.

Most of us react by learning to live with the restricted range of motion.  In other words, if it hurts to move the joint too far, we don’t move it that far.  The only problem with this is that our range of motion continuously degenerates, becoming less and less over time.

None of us wants to lose our ability to get around.  So what can you do to prevent this from happening?

First, Check with Your Doctor.

First of all, make sure that you don’t have some sort of degenerative bone disease that may require medical attention.

Second, Lose Some Weight.

Well, I’ve found that best thing you can do is to lose some weight.  If you’re carrying some extra pounds, and who among us isn’t, it tends to throw your knees out of alignment.  This makes them work harder in addition to increasing the amount of wear and tear on them.

Don’t believe me?  Try getting on an exercise bike and pedaling for a minute or two.  Notice how the extra weight around your abdomen and thighs forces you to spread your legs out to the side.  As a result, when you begin to pedal, your knees are pushing down on the pedal at an angle instead of pushing straight down like they should.

To get your knees back into shape, you HAVE to get rid of some of the weight.  Find a diet you can live with and get some of the extra pounds off.  Do this BEFORE you begin any kind of exercise routine that places a lot of strain on the legs or knees.  You don’t want to risk any further damage to your knees.

Third, Build Leg Strength.

Notice I said leg strength, not knee strength.  The reason is that the knee is made up of muscles that wrap around the joint and help keep it aligned.  The stronger these muscles are, the better aligned your knee stays.

Spend some time doing front and back leg lifts with weights and your knees will automatically be strengthened in the process.

Fourth, Increase Knee Flexibility.

Once you built some strength in your legs, you can begin to increasing your range of motion with some shallow knee bends or other exercises that work the knee directly.  I’ve found that some of the Yoga poses are also great for this.  Once again, it’s critical that you first lose some weight and build some leg strength so that your knees stay aligned properly.

Fifth, Feed Your Knees.

Some people have gotten good results by taking dietary supplements containing glucosamine and chondroitin sulfate.  The jury is still out on this with some medical studies showing no benefit and others showing just the opposite.  My opinion is that it depends on the individual and their unique physical condition.

So give it a try – but don’t expect miracles.

The End Result.

Follow these suggestions and you’ll find that you can bend and move your knees without as much pain or effort.  You’ll also begin to regain your full range of motion.  The end result is that you keep your ability to move around and enjoy life — and isn’t that the whole point?

Hiram
The Balanced Health Guy

Technorati Tags: knee, knee health, flexibility, exercise, balance, supplements, glucosamine

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So let’s get started:

The Pros

1.  The Device Reduces or Eliminates Snoring. This is, of course, the biggest positive point since snoring can create, or worsen, a lot of other problems.  PureSleep pulls the lower jaw forward significantly reducing, or completely eliminating, snoring.   There is a gap between the upper and lower mouthpiece which allows you to breath through your mouth.

2.  The Device Helped Reduce My Blood Pressure and Sleep Apnea. As I reported in a related post, using the PureSleep device to get a full night of really restful sleep apparently helped to reduce my blood pressure as well as reduce the mild case of sleep apnea I was beginning to develop.   NOTE:   the PureSleep device is not a cure nor a treatment for sleep apnea or high blood pressure.  If you suffer from either of these, you need to see your healthcare provider.

3.  Your Spouse Gets a Good Night’s Sleep. Nothing improves a relationship more than a well-rested spouse.  Need I say more?

4.   You Enjoy Deeper Sleep. I seem to sleep deeper, more restfully, and for longer periods with the PureSleep device than I do without it.

5.  I Wake Up Less Often During the Night. Without the PureSleep  device, I usually wake up 2-3 times a night, turn over, and then drift back off to sleep.  With the device, I tend to sleep the entire night through in most cases.

6.  You Wake Up Feeling Alert and Well Rested. After a night of sleeping deeply and not waking up as many times as usual, I wake up feeling alert, well rested, and ready to start the day.  Without the PureSleep device, I tend to wake up tired and groggy – like I didn’t get enough sleep, which I probably didn’t.

7.  Kids Don’t Make Fun of Your Snoring. One of my early childhood memories is getting a tape recorder for Christmas and using it to tape my uncle “sawing logs” during one of his naps.   My cousins and I played that tape over and over again laughing at every snore.   Ah, kids!

8.  Easy to Use and Clean. The PureSleep device is easy to fit to your mouth, easy to use, and easy to keep clean.  I scrub mine with my toothbrush using warm water in the morning after brushing my teeth.  You can also disinfect it with Scope or Listerine (but avoid anything that contains harsh chemicals).

9.  Relatively Inexpensive. I first thought PureSleep was pretty pricey at close to $70.   However, similar devices prescribed and sold by dentists can run more than twice that making the PureSleep device a pretty good deal.  Note that the device has an expected lifespan of about a year.

The Cons

1.  Drool, Drool, Drool. Wearing the device causes your mouth to salivate.  It’s size and shape also tends to keep my lips parted once my face relaxes and I doze off (see item 4 below).  The end result is that you drool, drool, drool.   This will probably be more of a problem for people with small faces and mouths that it will for others.  However, be prepared to change your pillow cases often.

2.  Uncomfortable to Wear at First. Depending on the size of your mouth, the device may be uncomfortable to wear at times.   At first, the device tended to induce my gag reflex and I had to leave it out for a while before trying again.  After a couple of days, having it in my mouth stopped bothering me.

3.   Impossible to Cough or Yawn. The device pretty much fills your entire mouth so you can’t cough or get in a good yawn when wearing the device.

4.  Tends to Keep My Mouth Open. The device essentially fills my entire mouth.  I feel like I have to “stretch” my lips in order to get them to close.  As I start to doze off, my face relaxes and my lips naturally pull back leaving my mouth open.   This leads to drool (see item 1 above) as well as a dry throat, dry lips, and a strong “cotton mouth” feeling in the morning.

5.  Sometimes Hurts My Gums. PureSleep is constructed of soft plastic held inside of a hard plastic shell.   There are times that I wake up in the morning with sore gums from the device having pushed against my teeth during the night.

6.   Feels Like It’s Moving My Teeth. There are also times that I wake up in the morning feeling like the device has been pushing (or pulling) my teeth.  However, I think this is related to my occasional sore gums and is probably the result of a firm spot on my pillow pushing the PureSleep device against my gums and/or teeth.

7.   Sore Jaw In the Morning. Until you get used to wearing the device, your lower jaw, especially the jaw hinge, may feel sore in the morning.   The PureSleep instruction booklet recommends gently massaging the jaw hinge which helps the jaw muscles to relax.

8.  PureSleep Is Not For Everyone. According to the PureSleep website, people with asthma or other respiratory diseases; people with central sleep apnea; people who have loose teeth, abscesses, or severe gum disease; people with TMD (a problem with the jaw hinge); or people with dentures or who are undergoing orthodontic treatment should not use PureSleep.

Note that all pros and cons are based on my personal experience or on information on the PureSleep website and/or instruction booklet.  I am neither a doctor nor a dentist so please consult with your healthcare provider if you have medical or dental questions.

Despite the “cons,” this device has worked as advertised for me and I’ve been happy with it.  I hope this information as well as the related posts will help you decide whether or not PureSleep is right for you.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: puresleep, sleep, apnea, snore, snoring, restful, rest

You might also be interested in the following alternatives from Amazon.com:

Stop Snoring Mouth Piece – Anti Snore Device Sleep Apnea Cessation Aid

• Clinically proven to help 95% of snoring sufferers
• Each individually molded to guarantee a comfortable lasting fit
• Recommended by dentist and doctors
• Features a convenient opening to allow constant air circulation
• Also includes a storage case & easy step-by-step instructions

Snore-Ex’s anti snoring mouthpiece is an oral appliance also referred to as a Mandibular Advancement Device. The simple custom-fit mouthpiece positions and holds the jaw, opening airways for maximum airflow, thus reducing or eliminating snoring vibrations. More specifically, it provides a forward-positioning for the tongue, which is connected to the lower jaw. This increases airflow and minimizes the most common snoring cause – soft palette vibrations in the rear of the mouth. This is for adults

Rating: (out of 225 reviews)

List Price: $ 65.99

Price:

Related posts:

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What Stress Is

What we call “stress” is the body’s response to a change in your comfort level.  That change could be something physical like an upcoming storm, it could be something emotional like being asked to give a speech in front of a group of strangers, or it could be something mental like worrying about how to get your bills paid.  In either case, your level of comfort changes and you feel stress.

Some stress can be a positive thing, such as when you get an unexpected pay raise.  It can also help make you stronger, such as when you stress a muscle by lifting weights.  However, too much stress or stress caused by negative news or events can create some pretty serious health effects.

It’s important to understand that negative stress can affect your health in a variety of ways including anxiety, mood swings, and depression as well as a number of physical ways such as sleeplessness, fatigue, sweating, and nausea.

Coping with Stress

So how do you deal with negative stress?  How do you cope with its effects?  Here are a couple of ideas:

1. Trust Your Faith.  Whatever your religious beliefs, research shows that people with a strong spirituality are more positive and hopeful towards the future.  They also tend to see stressful situations as part of life that help make us spiritually stronger.  Their belief that there is a greater power in the universe that they can access through prayer and meditation provides the strength and encouragement to handle any kind of stress.

2.  Trust Yourself. Adopt a “survivor mentality” that says, “No matter what, I will get through this.”  This attitude immediately begins to put a positive spin on things and makes them appear more manageable.  Knowing that you’ll survive no matter what happens gets you focused on moving past the problem.  This is obviously better than spending all of your time picturing the many ways that things can go wrong.

3.  Trust the Power of Action. Do something.  It doesn’t really matter what you do, just that you stay active.  Exercise, ride a bike, take a walk, anything to get your heart rate up and your mind off of your troubles.  If there’s a storm coming, throw yourself into the preparations.  Taking action, any kind of action, builds momentum towards a solution.  You’ll be surprised that some of your best ideas on how to cope will come during your bike ride or walk.

4.  Take a News Break. Turn off the 24-hour news coverage of whatever impending disaster they happen to be reporting on.  The news media is great at making it sound like the world is coming to an end – complete with film at 11.  Take a news break and turn off the TV or radio.  Put down the newspaper with the “Doom Doom Doom” headlines.  Walk away from the neighbor who only wants to talk about how the world is going to pot.  This suggestion alone will make some of your stress immediately slip away.

5.  Stay Healthy. During stressful times, it’s critical that you maintain good health.  Make sure that you continue to eat healthy meals, exercise regularly, meditate, and get plenty of rest.  Stress tends to lower your immune system making it easy to get sick – which adds even more stress.

Stress is Part of Life

The only sure thing in life is that things will change – and when they do, many of us experience stress.  Stress is a part of life and learning how to deal with it is part of balanced health.  I hope this short article has given you some ideas on how to cope with the next problem that comes your way.

Hiram
The Balanced Health Guy

Technorati Tags: stress, meditation, meditate, stressor, anxiety, balanced health, exercise, hurricane, cope, coping, Gustav

Related posts:

1. Coping with High Blood Pressure

Backgound

First, a little background on my particular situation.  I’m a 56 year old male that tries to live a healthy and fit lifestyle.   The only time I go to the doctor is when I’m actually sick, which is not that often.   However, the last time I went to the dentist, they mentioned that my blood pressure was a little high.  Sure enough, it was.

About a year ago, I also began to snore at night.  Most of the time it was no big deal but occasionally, my wife told me it was so bad that it kept her awake.  The real scare was when she told me that on several occasions, she had woken up afraid that I had actually stopped breathing.   She said that just about the time she was going to try to wake me, I would start breathing again – the beginning signs of sleep apnea.

After reading that sleep apnea can be a cause high blood pressure, I decided to take action.  First step, stop the snoring and then see if my blood pressure came down.

The Results

After being alerted that my blood pressure was “a little high,” I purchased one of those home testing kits from the local drugstore and began keeping track of my pressure.   Each reading was taken at the same time (first thing in the morning) in a seated position.

The first two columns (days 1 through 18) were baseline measurements, taken while I was waiting for the PureSleep device to arrive in the mail.  As you can see, the average of these readings was 127/90, right inside the hypertension danger zone (“normal” pressure should be below 80 for the lower reading).

On day 19, the PureSleep device arrived and I started using it.   According to my wife, the snoring stopped almost immediately.  I also started waking up feeling rested and more energized.   But did it help reduce my blood pressure?

The last two columns (days 19 through 33) show the results of sleeping with the PureSleep device in place.  After using the device for about two weeks, my average blood pressure has dropped to 118/85.  That’s a drop of 5 points on the Diastolic reading (the bottom number) – a definite step in the right direction!

My Conclusion

My conclusion is pretty obvious – the PureSleep device works.  First, it stopped my snoring by pulling my jaw forward and preventing the soft tissue on the back of my throat to vibrate, which is what creates the snoring noise.   Significantly reducing or completely eliminating the amount of snoring has given me a number of other benefits including:

1. I no longer wake up several times during the night in “mid-snore” feeling like I’m choking.   As a result, I get a full night of sleep and wake up feeling rested and refreshed.
2. My wife gets a full night’s sleep as well since she doesn’t have to spend most of the night trying to get me to roll over and stop snoring.
3. My heart is apparently also getting a full night of rest since my blood pressure appears to be coming down.

In short, the device is working for me and I’d recommend it to anyone with similar problems.

There are some drawbacks, however.  First is the price.   I mentioned this in my review (see Reviews section) but I can’t help bringing it back up and thinking about it every time I see a $2 mouth piece at the sporting goods aisle of the local Walmart.

Second, wearing it does take some getting used to.  Even after using it for more than 2 weeks, my jaw still feels sore some mornings and my teeth are sometimes sensitive and feel like they’ve been moved back and forth.  This gets less and less noticeable as your mouth gets used to the device.

Third, when you sleep with the device, your mouth tends to stay open for most of the night.  This created a nice pool of drool on my pillow the first couple of nights.  This does tend to go away as you get used to wearing it.

Lastly, since the device is actually a mouthpiece, it traps saliva so you’ll more than likely wake up with a case of morning breath that will drop a horse.  This also means that you have to take extra care to keep the device clean and dry when not in use.

Despite these minor drawbacks, I’d still highly recommend the device because it works.

Where to get the PureSleep Device

As far as I know, the PureSleep device is only available direct through their website at www.PureSleep.com.   I haven’t checked but you can probably also get comparable devices prescribed through your dentist.

Finally, I purchased the PureSleep device for my own use and do not receive any kind of compensation or benefit from the manufacturer (so I can’t quit my day job).

Snoring is more than a minor nuisance.  It’s a problem that can lead to more serious health problems such as sleep apnea and hypertension.   If you can’t get a good nights sleep due to snoring, you owe it to yourself to check out this device.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: blood pressure, hypertension, puresleep, sleep, snoring, snore, rest

You might also be interested in the following alternatives from Amazon.com:

Stop Snoring Mouth Piece – Anti Snore Device Sleep Apnea Cessation Aid

• Clinically proven to help 95% of snoring sufferers
• Each individually molded to guarantee a comfortable lasting fit
• Recommended by dentist and doctors
• Features a convenient opening to allow constant air circulation
• Also includes a storage case & easy step-by-step instructions

Snore-Ex’s anti snoring mouthpiece is an oral appliance also referred to as a Mandibular Advancement Device. The simple custom-fit mouthpiece positions and holds the jaw, opening airways for maximum airflow, thus reducing or eliminating snoring vibrations. More specifically, it provides a forward-positioning for the tongue, which is connected to the lower jaw. This increases airflow and minimizes the most common snoring cause – soft palette vibrations in the rear of the mouth. This is for adults

Rating: (out of 225 reviews)

List Price: $ 65.99

Price:

The SnoreWizard

• Comfortable to use
• Immediate Results, Stop snoring fast
• Easy cleaning, immerse in hot water
• No Boiling and No Fitting Required

Easy to fit, easy to wear and non-intrusive. Designed to treat snoring and sleep apnea. Get the satisfaction of a good nights sleep with 94% success rate. An economical low cost solution which lasts up to 9 months.

Rating: (out of 75 reviews)

List Price: $ 79.95

Price:

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