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!

Technorati Tags: diet, nutrition, vegetables, processed foods, sugar, high fructose, dr. campbell, forks over knives, denise minger, vegan, paleo, meat, optimal health

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I started this program last week and man, what a workout!  I thought I was in half-way decent shape but this program is a “killer!”  It’s Marine Bootcamp combined with Jr. High Gym Class.  This is the first training workout that I actually had to train for!  It’s that intense.

The 12 DVD’s cover workouts for:

• Chest & Back – geez, this one’s all push-ups and pull-ups with some weight training thrown in.
• Plyometrics – man, were my legs store after doing this one.  Not quite the same as martial art plyo’s but intense nonetheless.
• Shoulders & Arms – lots of training for your bi’s and tri’s.
• Yoga X – think yoga is for sissies?  Think again.  This routine will have you dripping with sweat and burning some serious calories.
• Legs and Back – as if the plyometric workout didn’t leave your legs sore enough.
• Kenpo X – a modified martial arts routine that incorporates moves from the Kenpo fighting style.  Sounds easy but this is a serious cardio workout.
• X Stretch – think this workout provides a breather?  Guess again.   You’ll be amazed at how much effort (and calories) you’ll expend holding some of these stretches.
• Core Synergistics – sounds like an ab routine but it’s much more.  This workout targets your entire core muscles.
• Chest, Shoulders & Back – great, more push-ups (kidding).  Get that V-shape by working the muscle groups of the upper body with this workout.
• Back & Biceps – straightforward weight routine with lots of curls.
• Cardio X – heart pounding, lung burning, non-stop cardio routine that will keep you reaching for the “Pause” button on your remote!
• Ab Ripper X – short 16 minute routine but man, it works nothing but the abs.  Although you can do this workout separately, it’s also included at the end of some of the other workouts.

Also included in the program is:

• P90X Fitness Guide – the “manual” explaining how the program works, how to perform your fit test, and a complete listing of all the exercises performed in the DVD’s.
• P90X Nutrition Plan – a pretty straightforward “eat less, eat healthier” guidebook with meal plans and recipes.
• P90X Calendar – something you can tack to the wall to track your progress.  I actually bought a package of “smiley face” stickers that I place in each box representing each day that I complete a workout.
• P90X “How to Bring It” DVD – basically introduces the program.

What’s my honest opinion?  Well, first of all keep in mind that I am not affiliated in any with with P90X.  Also, the link I provide at the end of this post is a “straight” link to the manufacturer, not an affiliate link.  You can also get this program at Amazon.com, like I did.

I actually enjoy this program.  It’s combines a lot of “old fashioned, hard-core” body-weight exercises (like push-ups, sit-ups, etc) with traditional weight training along with some “new-agey” stuff like Yoga, Kenpo, and Stretching.  But make no mistake, you’ll leave a pool of sweat on the floor after every workout.  My heart monitor frequently records around 700 calories burned in each session.

What’s neat about the videos is that you feel like you’re in a fitness class.  The other people in the video demonstrate variations you can do on each exercise while Tony Horton keeps the pace moving at a pretty good clip.  At the bottom of the screen is a “timing bar” that tells you exactly how long you’ve been exercising as well as how much further you have to go.  There’s a separate “exercise timer” that counts down the seconds for timed exercises or poses.  In short, you always know how far you’ve come as well as what’s coming up.

Is it effective?  Man oh man, is it effective.  This is raw strength building.  You might think that something like Yoga is only for people in leotards but you have no idea how much strength it takes to hold some of those poses for the required length of time.  And every pose, I mean EVERY pose, begins from the push-up or “plank” position.  Your muscles will feel drained after every workout.

This program is for both men and women.  You’ll see at least one woman in each video giving the guys a run for their money.  Tony also explains how to modify the exercises depending on whether your goal is bulk or lean muscle.

As far as drawbacks go, the only one I saw was in the Fitness Guide.  Yes, it contains a complete list, and description, of each exercise on each DVD.  However, there are no pictures anywhere.  So the description for a sit-up is something like, “lay on your back, reach forward using your abdominal muscles to touch your toes.”  Come on!  Don’t these guys know a picture is worth 1,000… well, you know the rest.  This is the only place I would have LOVED a picture, a diagram, a stick-figure drawing, anything, to demonstrate how to perform the exercise.  The end result is that you really have to WATCH each workout first to see how the exercises are performed and then REWIND the DVD and actually perform it.

The good part is that you’ve only got to do this a couple of times until you learn how to properly perform the exercise.  For the traditional exercises, it’s no big deal.  I mean, everyone knows how to do a push-up, right?  However, for Warrior Half Moon Yoga Pose, you’ll first want to see where you’re feet need to be, what direction you’re supposed to be facing, and so on.

All in all, I think this is a great program.  There’s enough variety in the program so that you don’t get bored.  Tony does a great job of keeping you motivated while pointing out how to make the exercises more effective.  I’d highly recommend this program to anyone who’s looking for a DVD-based, strength building and conditioning training program.

The price for the P90X program is around $140 (prices will vary so shop around).  You can order it from a variety of places including the TV Infomercials, Amazon.com, or the P90X website at BeachBody.com.  Again, these are not affiliate links so feel free to visit these sites and take a look at the clips they have from the actual DVD’s.  It should help you decide whether or not this program is for you.

So, back to those push-ups!

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: p90x, workout, fitness, exercise, tony horton, beachbody, pushup, body weight, weight loss, balanced health

The P90X program is available from Amazon.com:

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

• Get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated
• Muscle Confusion technique accelerates the results process by constantly introducing new moves and routines so your body never plateaus
• Collection of 12 highly diverse and intense DVD workouts
• Also includes comprehensive three-phase nutrition plan, specially designed supplement options
• Personal trainer Tony Horton will keep you engaged every step of the way

Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by personal trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated. The secret behind the P90X system is an advanced training technique called “muscle confusion,” which accelerates the fitness process by constantly introducing new moves and routines so that your body never plateaus and you never get bored. The more you confuse the muscle, the harder your body has to work to

Rating: (out of 689 reviews)

List Price: $ 150.00

Price: $ 139.80

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According to the site,

The Atlas assembles statistics on three broad categories of food environment factors:

• Food Choices—Indicators of the community’s access to and acquisition of healthy, affordable food, such as: access and proximity to a grocery store; number of foodstores and restaurants; expenditures on fast foods; food and nutrition assistance program participation; quantities of foods eaten; food prices; food taxes; and availability of local foods
• Health and Well-Being—Indicators of the community’s success in maintaining healthy diets, such as: food insecurity; diabetes and obesity rates; and physical activity levels
• Community Characteristics—Indicators of community characteristics that might influence the food environment, such as: demographic composition; income and poverty; population loss; metro-nonmetro status; natural amenities; and recreation and fitness centers

The Atlas currently includes 90 indicators of the food environment. The year and geographic level of the indicators vary to better accommodate data from a variety of sources. Some data are from the last Census of Population in 2000 while others are as recent as 2009. Some are at the county level while others are at the State or regional level. The most recent county-level data are used whenever possible.

So what can you do with this?  Well, it’s kind of neat to pay around with the maps to see where your community rates compared to the rest of your state, or even compared to other states.

For example, when I map out the Adult Obesity Rate, I can quickly see that my friends in Mississippi and Alabama don’t fare too well with significant portions of both states having obesity rates as high as 35-43% of the population.

Click on the Adult Diabetes rate, and you get pretty much the same distribution:  MS and AL lead the country.  If I look at “Gal per capita of soft drinks,” the same states show up along with TN and KY.

The maps also tell me that only 60% of adults in MS, AL, TN, and KY are meeting the activity guidelines for adults, the lowest statistical category listed.

Are you getting the picture?  The data creates a pretty clear link between a lack of physical activity and too much junk food with adult obesity and diabetes.  You can also throw in poverty rates, median household incomes, as well as a number of other interesting statistics.

But is it Useful?

Although I had fun clicking on the various statistics and seeing how the map changed, I really don’t see myself ever going back to the site.  The site seems to be designed more for people involved with developing or monitoring state-wide or national government policies instead of the average individual trying to figure out how to make better food choices.

Still, I’m a sucker for technology so I just had to give it a whirl!  Try it for yourself at the USDA Food Atlas.

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

Technorati Tags: usda, food, atlas, map, statistical, statistics, data

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One of the biggest advantages of the iPhone is the thousands of applications, or “apps” that are available for it.  You can find everything from quite serious educational and scientific apps to apps that are just plain silly.  Some of the apps that immediately caught my eye when I first got my iPhone were the fitness and nutritional apps.

The quality of most of these applications are phenomenal.  Most not only contain a list of fitness routines and exercises, they also include videos on how to properly perform them.  And once you’ve completed your routine, the application logs it and charts your progress.  It’s like having a personal fitness trainer with you at all times.

Pictured to the right are the 4 apps that I currently have loaded on my iPhone and use on a more-or-less regular basis (iFitness, Inflict Training, Daily Burn, and THI Personal Trainer).  Although there are hundreds of others available, let me give you my opinion of what to look for in a good fitness application.

Are Fitness Apps for You?

Absolutely!  There’s a tremendous amount of fitness and nutritional information packed into these apps and the iPhone interface makes them so incredibly easy to use.  On top of that, the cost of most of these applications runs anywhere from free to  2 or 3 bucks.  You simply can’t beat the value.

Secondly, these apps add variety to your workouts.  The hardest thing to deal with in a fitness routine is the repetition.  “Lift the weight, lower the weight.  Lift the weight, lower the weight.  OK, now the other side.  Lift the weight, lower the weight….” You know what I mean.

These apps provide an entire database of exercises for each muscle group for you to chose from.  Most apps include exercises both with, as well as without, weights in addition to exercises for the gym (using machines) as well as at home (using bodyweight).  With such a long list of different exercises to choose from, you’ll never get bored with your routine again.

A World of Fitness Information

The amount of fitness information that’s crammed into these applications could be used to create a graduate level college course!  Most apps not only supply a list of exercises, they also provide videos on how to properly perform the exercise including tips and suggestions of what to watch for.  It’s like having a personal trainer showing you the proper technique before you begin a new exercise.  These videos are always available so you can replay them anytime you want.

Some of these applications even provide a diagram of the primary and supporting muscles each exercise works so you know exactly what the exercise is targeting.  This allows you to custom-design a routine for your exact needs.

Don’t want to spend time custom-designing a routine?  Then choose from the many preloaded routines included in the apps.  You’ll find routines that range from beginner to advanced levels, cardio as well as strength training, and of course, routines that focus on weight loss.

Although none of the apps I looked at incorporated any kind of feedback monitor like a heart rate monitor or an activity sensor (except the Nike program), most apps did provide the number of calories each exercise, or routine, could be expected to burn.

There’s More to Fitness than Exercise

Yes, there’s more to fitness than just exercising all day long.  You can’t leave nutrition out of the fitness equation.  Here’s where the apps start separating themselves into two distinct groups:  Exercise only apps (like iFitness, Inflict Training, and THI Personal Training, among many others) and Nutrition only apps (like Calorie Tracker, Weightbot, Restaurant Nutrition, and many, many others).

The nutrition apps were loaded with lots of worthwhile information including vast databases of nutritional data on just about any kind of food that’s readily available.  They all allow you to track the exact (or pretty close to exact) amount of calories you eat breaking it down into the total number of fat, protein, and carbohydrate grams.  All of the nutrition apps also create graphs and charts showing your percentage of each.

Let me tell you, when you call up the nutritional data and see how many grams of fat are in that Chicken Cordon Blue you’re about to order, it really makes you stop and think – which is the whole point!  That brings up the next topic.

The Key to Success are Logs, Logs, Logs

ALL the applications, both exercise as well as nutrition apps, contained some sort of log enabling you to track your progress.  This is KEY, KEY, KEY to any fitness program.  Whether you’re tracking the number of minutes on the treadmill, number of chest presses, or total number of calories, you’ve got to keep a log.

Here’s what keeping a log does – it forces you to think about the decisions you’ve made (or about to make).  There’s no hiding.  A fitness log keeps you accountable.  If you’ve gained a pound this week instead of losing a pound, all you have to do is to check your log to see where you might have made some better food choices.  If your muscles aren’t getting as toned as you’d like, the answer is in your log.

Keeping a nutrition log forces you to think about what you’re eating.  After a while, you really hesitate eating that junk food because you know how bad it’s going to look on your log.  Keeping an exercise log makes you want to exercise just so you can fill in those huge gaps of time that have opened up in you log since the last time you exercised.  Keeping a log is the real key to success for any fitness program.

All of these applications made keeping a log easy but even if you use paper and pencil, it’s critical that you keep one.

My Overall Choice

I was a little disappointed that the nutrition apps completely ignored the importance of exercise and the exercise apps didn’t mention nutrition at all.  What I was looking for was an app that balanced both.  I found one called the Daily Burn and it’s become my favorite fitness app and is the one I use on pretty much a daily basis.

Like the other apps, this one has built-in workout routines as well as provisions for adding your own.  Adding the amount of repetitions and sets is a snap.  It then calculates how many pounds you’ve lifted as well as the number of calories you’ve (theoretically) burned.  I have found that the calorie count seems to be a little low when I compare it to my heart rate monitor but that’s minor in my opinion.  Besides, it’s doing the exercise that’s important – not how accurate the calorie count is.

What really “sold” me on this app was the nutritional section.  You can easily find and log the foods that you’ve eaten in addition to looking up the nutritional value of anything you’re considering eating.  Adding a new food to the database is also easily done.

The Daily Burn app is really designed to work with their website at www.dailyburn.com and I found that signing up for a free basic account there was well worth the effort.  Once you’ve got an online account, the iPhone app syncs your information so that you can enter your daily exercise and/or nutritional information on either.

Here’s the best part:  the Daily Burn iPhone app as well as the basic account on the website are both free.  That’s right, you can get both at no charge.  Now, there is a “Pro” account that you pay for but I’ve found that the free basic account gives me just about everything I was looking for.

Conclusion

Looking through all the fitness apps, I didn’t want something so complicated that I’d spend all my workout time playing with the software instead of exercising.  On the other hand, I also wanted something that would keep track of my nutrition goals as well.  For me, the Daily Burn seemed to fit the bill.  Of course, the Daily Burn iPhone app is not the only fitness application available so play around with several until you find one that fits your needs and once you do, use it consistently.  You’ll be fit in no time!

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

Technorati Tags: iphone, apps, fitness, exercise, nutrition, application, program, weight loss, fat, protein, carbohydrate, database

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The good news is that if you have a snoring problem, there are a large variety of non-surgical devices and techniques available to help you cope with your problem.   The bad news is that not all of them work effectively.

What follows is a list of anti-snore techniques and devices that are readily available online.  Please note that this is a resource list only.   I have not vetted any of these sites nor tried their products so I am not offering any type of opinion one way or the other.   I’m simply providing a list of resources, so do your homework before you decide to buy.

Also keep in mind that this is by no means a complete list.   As this market grows, it attracts more and more manufacturers, suppliers, and inventors of devices.  This list is simply intended to provide examples of each category of device or technique.

Lastly, you should also note that snoring can be a sign of more serious medical conditions so be sure to check with your healthcare provider if you have any doubts or questions about snoring in general, or about any of the devices listed here or elsewhere.

FULL DISCLOSURE: The following list of products are provided as information only.  I have purchased and used only one of the listed devices (PureSleep) so I can not offer any type of opinion on how they work or make any type of recommendation on their effectiveness.   As far as financial considerations go, I do belong to the Rematee affiliate program.  None of the other sites listed have provided any kind of financial incentives nor am I part of their affiliate programs (if they have one).  This is not a complete list.  It only provides a range of examples of the types of non-surgical anti-snoring devices available.

I’ve also tried to restrict my list to products available within the US although not all of them are.   These have been included because of the uniqueness of their anti-snoring approach.   Nonetheless, you should use appropriate caution when ordering from international companies and/or distributors.

Last Note: Although I’ve listed an average price range for each category of device, be sure to check www.Amazon.com for the same, or similar, device.  I’ve been surprised at the stuff Amazon carries these days!

Pillows (around $70 – $100)

In my opinion, one of the best ways to stop snoring is to learn to sleep on your side (I’ve written about this in another post).  However, many people find that when they try to sleep on their side,   they just can’t get comfortable on their pillow.   The pillow seems too high, or too hard, or maybe even too soft.  The side of their face that’s in contact with the pillow might feel too hot, or feel crushed, or might go to  sleep  and begin to tingle.

The end result is that you end up shifting back to sleeping on your back.  Your head then tilts back, your mouth opens, and you begin to snore.

There are several manufacturers and distributors of  anti-snore  pillows that are designed to eliminate many of the previously listed problems. These pillows tend to be contoured so that they better support your neck and head.  Some even have a recessed area in the center so that your ear doesn’t fall asleep due to restricted circulation.

Note that these pillows are designed to make it comfortable for you to sleep on your side or on your stomach (like in the picture).  If you habitually sleep on our back, they may not be effective at preventing snoring.  In that case, you should probably also check out the  Sleep Positioning section.

Some of the manufactures of anti-snore pillows include the following:

• Blackstone Anti-Snoring Pillow (https://blackstonepillow.com)
• Brookstone Anti-Snore Pillow (http://www.brookstone.com/Anti-Snore-Pillow_8270337_2.html)
• Therapeutic Pillow (http://www.the-pillow.com.au/general/category_snoring.php)

Throat & Nasal Sprays (around $10 – $20 per bottle)

Throat and nasal sprays are readily available over-the-counter at most drug stores and pharmacies.  They are usually mixtures of natural herbs and/or aromatic oils (like peppermint, for example) designed to lubricate and soothe the back of the throat, or open the nasal passages, and prevent snoring.

Their use is pretty straightforward  you simply spray either the throat, or the nasal passages depending on the type of spray you’re using, right before you go to bed.   Since the ingredients are usually natural (be sure to check), you can repeat the process as needed throughout the night (make sure to read the instructions).  As already mentioned, many of these products are available offline at your local pharmacy.

Some of the manufacturers of throat and nasal sprays include:

• Snoreeze (www.snoreeze.com)  nasal & throat spray, oral strips, nasal strips
• Breathe Right (www.breatheright.com)  throat spray, oral strips, nasal strips
• Asonor (www.asonormarketing.com)  nasal spray

Nasal Strips ($10 to $20)

These devices work by physically opening the nasal passages. Nasal strips such as  Breathe Right  are flexible strips that attach to the outside of the nose (see picture to the right) and gently pull the nasal passages open improving airflow. You occasionally see football players wearing these during a game to improve running performance.

The idea is that by improving the airflow through the nasal passages, you reduce the tendency to breathe through your mouth while sleeping, which is the most common cause of snoring. The downside I found is that external strips are attached with an adhesive that quickly irritated my skin to the point that I couldn’t use them anymore.

Devices like the  NoZoVent are similar in concept (improve airflow through nasal passages) but are designed to fit inside of the nose (which eliminates any adhesive sensitivity). Made of soft, flexible plastic, these devices gently pull the nasal passages open improving airflow through the nose.

Nose Cones are exactly what the name implies.   These are soft plastic cones that you slip into each nostril.  The cones keep your nostrils open maximizing airflow through the nose.

Some of the manufacturers of internal, as well as external, nasal strips include:

• Breathe Right (www.breatheright.com)   external strips
• NoZoVent (www.nosnorezone.com/nozovent-nasal-snoring-relief.html)   internal strips
• Max-Air Nose Cones (www.maxairnosecones.com)  internal device

Mouthpieces ($30 to $60)

As the name implies, these devices fit inside the mouth and are designed to move your lower jaw forward when you sleep preventing the soft tissue at the back of the throat from blocking your airflow.� You have to mold them to your mouth by putting them in hot water for a couple of minutes, then putting them in place and biting down.� The result is a mouthpiece that is custom fitted to you.

I have personally used a mouthpiece from PureSleep and have had good luck with it (see Reviews).� My snoring essentially stopped and I was able to get a good night�s sleep.

Although this type of device worked for me, they�re not without their own set of problems.� Others have reported irritation of the gums, movement of the teeth, and soreness of the jaw, so they may not work for everyone.

I�ve also noticed that similar types of mouthpieces have started showing up everywhere (including Amazon.com) which makes me think that one or more manufacturer (or importer) has started selling these through multiple distribution channels so do your homework before purchasing one and make sure you�re getting one through a reputable reseller with a good return policy.

Various types of mouthpieces are available from the companies such as the following:

• Pure Sleep (www.puresleep.com)
• Snore Guard (www.somni.com) � a South African company
• RIP Snore (www.ripsnore.com)
• ZQuiet (www.zquiet.com)
• SnoreMeds (www.snoremeds.com)
• SnoreMate (www.snoremate.net)

CPAP Machines ($100 and up)

Continuous Positive Airway Pressure, or �CPAP� machines, consist of a facemask connected to a source of pressurized air by means of a flexible hose.� The facemask is designed to seal around the nose and mouth creating a constant positive pressure on the nasal passages and upper airway.� This constant pressure keeps the airways open while you sleep thereby eliminating snoring.

These machines were originally developed for the treatment of obstructive sleep apnea and in the US, are only available with a doctor�s prescription.� However, this device is currently the only medically validated and supported anti-snoring device on the market.

Once again, this is a serious medical device and not something you simply purchase over the Internet and start using.� However, if you feel it might be the answer to your snoring problem, discuss it with your healthcare provider and have the appropriate tests scheduled.� If your doctor concurs, they will provide you with a prescription for the device.

The following sites offer CPAP machines, supplies, and accessories (with a doctor�s prescription):

• CPAP.com (www.cpap.com)
• CPAP Supply USA (www.cpapsupplyusa.com)

Chin Strap (around $30 to $100)

This is a nifty device and although I�ve never used one, it just seems like a good idea.� When most people who sleep on their back finally drift off, their lower jaw relaxes and drops opening the mouth.� They then start breathing through their mouth.� Then the soft tissue at the back of the throat starts vibrating � in other words, they start snoring.

This device is basically a strap that helps keep your mouth closed by supporting your lower jaw as you sleep.� With your jaw supported, your mouth can�t fall open while you�re asleep.� If your mouth isn�t open, you can�t snore, right?� I honestly haven�t tried one but you have to admit it sounds logical!

I�ve found these devices priced from $30 to over $100 depending on the design and type of material so make sure you do some shopping around (including checking Amazon.com).� In fact, if you know someone who�s handy with needle and thread, you might be able to talk them into making you something similar for way less.

Some manufacturers of chin straps include:

• My Snoring Solution (https://snoringsolutionsite.com/)
• Snoozer USA (www.snoozer-usa.com)
• NoSnoreZone (http://www.nosnorezone.com/somnosupport-chin-strap.html)

Sleep Positioning Devices (about $40 – $70)

I�ve mentioned before that I believe the best natural solution to snoring is to learn how to sleep on your side.� In fact, that�s how I eventually solved my snoring problem.� However, many people just can�t help rolling over on their back during the night.� Positioning devices are designed to make sleeping on your back uncomfortable so you�ll roll back over onto your side.

One of the anti-snoring tips you frequently encounter (including on this site) is to put a tennis ball inside of a sock and then pin the sock to the back of your nightshirt.� It�s an effective way of preventing you from sleeping on your back.� The Zzoma and Rematee products build on this same concept.

The Zzoma (pictured) is a belt with foam rubber �positioners� in the back that you wear to bed.� It essentially makes it difficult to roll over on your back.� The Rematee uses similar foam rubber �positioners� but attaches them to several styles of sleepwear.

The Therapeutic Pillow Side Sleeper on the other hand, works differently.� It�s a device designed to fit between the legs encouraging your body to lie comfortably on its side.� Note that they also offer a �Body Wedge Aligner� if additional support is desired.

Manufacturers of these devices include the following:

• Zzoma (www.zzomasleep.com)
• Rematee (www.antisnoreshirt.com)
• Therapeutic Pillow Side Sleeper (http://www.the-pillow.com.au/general/category_snoring.php)

Pressure Point Devices (about $20 to $45)

Using the concept of Reflex Therapy and Acupressure, these are devices designed to apply gentle pressure to various points on the fingers where many  energy meridians  are located. According to one of the sites,  When areas of the head and chest becomes congested or blocked, snoring can be the result.  Pressing or massaging certain points on the fingers and thumbs stimulates a release of endorphins and energy that relaxes the muscles involved in snoring.

OK, I know it sounds  way out there  but Eastern healers have known for thousands of years that massaging or applying pressure at certain parts of the body can produce relief in other areas. For example, rubbing the area between your thumb and index finger has been shown to relieve headache pain in many people. So using acupressure to prevent snoring?  Why not?

Manufacturers of these types of devices include:

• AcuRest (www.acurest.com)  acupressure device for fingers
• AntiSnor (www.snorenomore.net)  acupressure ring

Biofeedback Devices (about $90 to $100)

If you love gadgets, you’ll love these. These are  biofeedback devices that generate an electric signal whenever you begin to snore. The electric signal is subtle enough that it doesn’t wake you but it does register on your brain causing you to shift sleeping positions.  According to one of the sites,  This biofeedback technique works like a wife who nudges her snoring husband and disturbs his sleep which causes him to change his sleep position.

Yes, I know the term  shock therapy immediately comes to mind but according to the manufacturer, the electrical stimulus is very subtle and completely safe.

Both devices can be adjusted to sense your  snoring threshold and work in essentially the same way.  By providing an electrical  feedback every time you snore, you basically train yourself to find a position where you don’t snore as much.

These devices are battery operated and designed to be completely safe.  They require the use of  electrode pads that ensure good skin contact and have to be changed out periodically.

The following sites offer these types of devices:

• SnorePro (www.hbiusa.com/4-001.html)
• HealioHealth Antisnore Watch (http://www.healiohealth.com/tek9.asp?pg=products&specific=jnmqlogmk)

eBooks & Misc (about $15 to $40)

The following come under the heading of   miscellaneous  techniques since they vary in their approach to stopping snoring.

Both sales pages for the two eBooks provided a list of snoring symptoms and problems as well as described the benefits you’ll supposedly get from buying the books.   However, neither gave any indication whatsoever of exactly how their program actually works.  In fact, the sales pages are so similar, it makes me wonder whether or not they’re selling the same book.  On the positive side, both offer a money-back guarantee if not satisfied.

The other two should be self-explanatory in their approach.

Manufactures of these systems include:

• Stop Your Snoring Now  eBook (www.stopyoursnoringnow.com)
• Stop Your Snoring Naturally eBook (www.how-to-stop-snoring.org/stop-your-snoring-naturally.html)
• Stop Snoring with Hypnosis CD (http://www.wendi.com/html/snoring.html)
• Stop Snoring Aromatherapy oil (www.aromatherapyclinic.com.au)

Conclusion

As you can see, there’s a wide variety of non-surgical anti-snoring devices and techniques out there.  Since everyone is different, some will work more effectively than others depending on your lifestyle, sleeping habits, and so on.  Be prepared to try several, maybe even using more than one at the same time, before you find a device (or a combination of devices) that work for you.

Note that the only devices and/or techniques that are (quote, unquote)  guaranteed  to work (you did notice the quotes, right?) are the CPAP and oral surgery (which I didn’t cover).  However, these should be reserved as a last resort.   Unless your snoring is especially heavy or is part of a medical condition (and only your doctor can tell you that), you can probably get some relief using the devices listed here.

I hope you’ve found this information useful.

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: snoring, anti-snoring, apnea, sleep, throat, nasal passages, airway, cpap, nasal strip, chin strap, jaw, mouth

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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

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2. Coping with High Blood Pressure
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However, things started getting worse.   I obviously wasn’t sleeping well and was waking up repeatedly during the night and getting up in the morning feeling like I hadn’t slept at all.  Things went from bad to worse when my wife said that there were a couple of times that she had woken up with a start because I had actually stopped breathing.  She worried I was developing sleep apnea.

Sleep apnea is a condition that if left untreated, can increase the load on the heart causing high blood pressure and increasing the chance of a heart attack.   Since I had recently been told by my dentist that my blood pressure seemed a little high, the pieces started to fall into place – and I didn’t like the picture they were painting.  It was time to look for answers and one of the solutions I found was the PureSleep system.

What It Is

As a person gets older, the chances that they’ll start snoring increases, especially for men.  The reason is because the soft tissue at the back of the throat basically begins to sag.  As we sleep, this soft tissue relaxes to the point that it begins to vibrate creating what we call a snore.  This tissue can also block the airway causing obstructive sleep apnea.

PureSleep is a plastic mouthpiece that moves your lower jaw upward helping to clear the airway.   The result is little to no snoring and a reduced chance of sleep apnea.  Finally, a night of restful sleep!

What It Claims

According to some of the literature that accompanied the product, PureSleep claims to be 80-90% effective in stopping snoring.  It also claims to be an “FDA-cleared prescription dental device” available without a prescription or a visit to a dentist.

This device is not for you if you’ve been diagnosed with central sleep apnea (as opposed to obstructive sleep apnea), have some sort of chronic respiratory disorder (like asthma or emphysema), have dental problems (loose teeth or gum disease), have TMD (a disease of the jaw joint), or if you have full dentures (partials are OK).

How It Works

The PureSleep uses a technique called “mandibular repositioning,” which is a fancy way of saying that it moves, or repositions, your lower jaw (the mandibula) in order to clear your airway.

You can try this yourself by laying on your back for a couple of minutes.  If you’re like me, after a while you’ll start to feel like phlem is beginning to collect at the back of your throat.  You might even have to “clear your throat” a couple of times in order to keep your airway clear.  This feeling is actually the soft tissue at the back of your throat relaxing, and then sagging, to the point that it begins to block your airway.

Now, once you feel it getting harder to take a breath, instead of “clearing your throat,” try moving your lower jaw forward.  You should feel your airway clear almost immediately.  The only problem is holding your jaw in this position because once you fall asleep, your jaw drops back down restricting the airway again.  That’s where the PureSleep device comes in.

The device is made up of an upper, as well as a lower, mouthpiece that are designed to snap together.  However, before you snap them together, you move the lower one to a point that will move your lower jaw forward.  This is an important first step and cannot be changed later so make sure you do it correctly.

Next, you need to custom fit the PureSleep to your mouth.   To do this, you put the device in a pot of boiling water for 60 seconds, let it cool for 10 seconds, and then put it into your mouth and bite down hard while holding your lower jaw as far forward as  you can.

The device is constructed of both rigid (the outer part) as well as soft plastic (the inner part).  The hot water softens the inner part to the point that it creates an imprint of your teeth in the plastic.  It also locks in the position of the lower piece so it’s important that you had it positioned far enough forward in the first place.

Finally, you trim away any of the soft plactic that might have oozed out to the side.   If the fit still isn’t comfortable, you can repeat the boiling water process 2-3 more times (it took me 3 times to get mine right).  HOWEVER, note that each time you do this, the amount of soft plastic that lines the inside of the mouthpiece get’s thinner and thinner so there’s a limit to how many times you can heat the device.

Once you’re done, the device should fit snugly, but still comfortably, in your mouth without putting undue pressure on your teeth or gums.  It should also be pulling your lower jaw forward.

How Effective It Is

You do have to get used to wearing the device at night.   Until you do, you’ll probably find yourself waking up and pulling it out after a couple of hours.  That’s OK.  Just try to leave it in longer and longer each night.  It shouldn’t bother you at all after 3 or 4 nights.

Once you get used to wearing it, you’ll be surprised how effective the device is.  I’ve finally been able to sleep through the entire night.  Obviously, I also feel a lot more rested in the morning.

What It Costs

OK, here’s the bad news.  On their website, the PureSleep system sells for $59.90 plus a $7.95 shipping charge. The PureSleep company claims that this price is much less than what it would cost if you went to your dentist and had it prescribed.   That’s probably true but it really didn’t make me feel any better.

So basically, I paid a total of $67.85 for a piece of plastic!!   However, the device DOES work and once I got over the shock, I justified it by asking myself exactly how much a good nights sleep and lower blood pressure is actually worth.

PureSleep stands behind their product with a full 30-day money back, 100% satisfaction guarantee.

My Recommendation & Rating

My recommendation is that if you suffer from snoring to the point that you or your partner can’t get a good night’s sleep, then you need to get one of these things.   Sure, the price is a little steep but it’s fully guaranteed, is constructed of quality materials, and it works.

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

Where To Get It

The PureSleep system is only available through their website at www.PureSleep.com.  Your dentist probably has access to similar (but probably more expensive) products.

Disclosure

PureSleep 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 product for my own use and have found it works as advertised.

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: snoring, sleep apnea, puresleep, rest, throat, snore, restful sleep, blood pressure

Although I recommend the PureSleep, 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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