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Thursday, June 30, 2011

DrMirkin's eZine: Muscle cramps, memory loss, more . . .

Dr. Gabe Mirkin's Fitness and Health E-Zine
July 3, 2011

Muscle Cramps in Athletes and Exercisers

This month a study from the University of Cape Town, South Africa
showed that the athlete who is most likely to suffer muscle cramps is the one
who runs the fastest and the one who has had previous muscle cramps (British
Journal of Sports Medicine, June 2011). Of 210 triathletes competing in an
Ironman triathlon, 43 developed severe muscle cramps, while 166 did not.
There were no significant differences between groups in any pre-race or post-
race blood mineral levels or body weight changes (a measure of dehydration).
This supports many other studies that show that the most likely cause of
muscle cramps in conditioned athletes is muscle damage. The most likely
causes of muscle cramps in out-of-shape exercisers are lack of salt or water
(1).
CRAMPS IN ATHLETES OCCUR MOST COMMONLY DURING INTENSE EXERCISE. Cramps
occur far less often during less-intense training, because the most common
cause of muscle cramps in exercisers is muscle damage from all-out pressure
on the muscles.
MUSCLE DAMAGE: Most muscle cramps in serious exercisers and athletes
are caused by an exaggerated "stretch reflex" triggered by muscle damage.
When you stretch a muscle, it pulls on its tendon. Stretch reflex nerves in
that tendon send a message back to the spinal cord (not the brain), and then
the "stretch reflex" in the spinal cord sends a message along nerves from the
spine to cause the muscle to contract. During extreme pressure on the
muscles, muscles are damaged causing sustained contractions. A study from
South Africa showed that the most likely causes of cramps are muscle fatigue
or tearing of the muscle itself (2). Electromyograph (EMG) studies measure
increased electrical activity from damaged muscles. EMGs show markedly
elevated electrical activity of the nerves controlling cramped muscles.
Furthermore, a review of the scientific literature shows the most common
cause of muscle cramps appears to be muscle damage (3).
WARNING SIGNS: Before athletic cramps come on full force, you will
usually feel the muscle pulling and tightening. If you slow down, the pulling
lessens, but if you continue to push the pace, the muscle goes into a
sustained cramp and you have to stop exercising to work the cramp out.
Further evidence that muscle damage is the cause of the cramp is that the
muscle often hurts for hours or days afterwards.
WHEN A CRAMP STRIKES: Muscle cramps during endurance events can be
prevented by slowing down when you feel excessive soreness in one muscle
group or straining in a muscle. You do this by switching pressure from the
cramped leg to the uncramped one. A bicycle racer moves most of his pressure
to the pedal of the uncramped leg. A runner shortens the stride of the
cramped leg. Continuing to put pressure on the cramped muscle can rupture the
muscle.
PREVENTION: You may be able to prevent cramps by exercising more
frequently but less intensely and for shorter periods of time, but most
racers do not want to do this.
OTHER CAUSES IN NON-ATHLETES: Known medical causes of muscle cramps
are extremely rare. If you suffer from recurrent muscle cramps, you may need
special tests for pinched nerves, Parkinson's disease, low thyroid, diabetes,
narrowed arteries from arteriosclerosis, low blood mineral levels, metabolic
diseases that cause muscle damage, or side effects of drugs used for high
cholesterol, high blood pressure or diabetes, diuretics, oral contraceptives
or alcohol (4).
DEHYDRATION OR LACK OF MINERALS LESS COMMON. Some cramps are caused by
low mineral or fluid levels (5). However, for the vast majority of trained
athletes who suffer exercise- associated muscle cramps, blood levels of
sodium, potassium, calcium and magnesium are normal. Research in athletes
after they ran in 52-mile races showed that the runners who suffered cramps
had the same level of dehydration and blood minerals as those who did not get
muscle cramps.
ATHLETES SHOULD TAKE EXTRA SALT ANYWAY. Athletes need more salt than
people who do not exercise. They lose a lot of salt through sweat. The most
common mineral cause of muscle cramps in untrained people who exercise is
lack of salt, according to a report from the University of Oklahoma (6). The
authors found that intravenous saline can reverse cramping in exercisers, and
that more salt in the diet or in sports drinks can help to prevent heat-
associated cramping.
If you are concerned about excess salt raising your blood pressure, get
a wrist cuff monitor and check your blood pressure every night before you go
to bed. If your blood pressure rises above 120, you may need to restrict
salt. (Excess salt can raise systolic blood pressure. Excess body fat, not
salt, raises diastolic pressure,
TREATMENTS THAT USUALLY DO NOT WORK: Nobody has shown consistent
benefit for trained athletes from any of the most common treatments:
multivitamin pills; mineral pills with calcium, zinc, magnesium, salt and/or
potassium; massage or chiropractic manipulation; drinking large amounts of
water; dietary manipulations; or bio-mechanical stretching and strengthening.
MEDICATIONS: Quinine has been reported to help relieve muscle cramps
in non athletes, but it can burst red blood cells. Some studies show that
gabapentin (an anticonvulsant), diltiazem ( a blood pressure medication), or
B-complex vitamins may help to relieve muscle cramps in some people (7).
SUGAR: There is some evidence that taking sugared drinks or foods
during prolonged exercise helps to maintain endurance and muscle integrity
which helps to prevent cramps. Take a source of sugar frequently during
vigorous workouts or races, and back off if you feel a group of muscles
pulling or tightening during exercise.
LACK OF VITAMIN D: A leading cause of muscle damage, soreness and
slow-healing injuries in athletes is lack of vitamin D. If you suffer
frequent cramping and your muscles feel sore or you keep on being injured
when you exercise, get a blood test called D3. If it is below 75 nmol/L, your
problems may be caused by lack of vitamin D and be cured by getting some
sunshine or taking at least 2000 IU each day of the very inexpensive vitamin
D3.
OCCASIONAL CRAMPS ARE NOT HARMFUL: Most racers and serious exercisers
accept that occasional cramps will occur, and rarely cause serious injuries.

References:
1. Sports Medicine, April-May 2007
2. Medicine & Science in Sports & Exercise, July 2005
3. Journal of the American Academy of Orthopaedic Surgeons, July 2007.
4. Neurology 2010; 74: 691-96
5. The Japanese Journal of Clinical Pathology, November 2007
6. Sports Medicine, April-May 2007
7. Journal of Clinical Pharmacology, 1998;38:1151

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Reports from DrMirkin.com

Leave the ovaries
http://www.drmirkin.com/women/W126.htm

Partial knee replacements
http://www.drmirkin.com/joints/partial_knee_replacement.html

Hives
http://www.drmirkin.com/archive/6209.html

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Dear Dr. Mirkin: Can sudden memory loss be caused by medications?

Yes; a recent long-term study on 13,000 men and women, aged 65 and
older, shows that many drugs can impair memory (Journal of the American
Geriatrics Society, published online June 24, 2011). Those drugs most
likely to do this are called anticholinergics, taken for insomnia, allergies,
incontinence, high blood pressure, heart failure, or excess stomach acid.
Anticholinergics affect the brain by blocking acetylcholine, the chemical
that transmits a message from one nerve to another.
Over-the-counter drugs on the list include diphenhydramine (Benadryl®),
Dramamine®, Excedrin PM®, Nytol®, Sominex®, Tylenol PM®, and Unisom®, and
prescription drugs: Paxil®, Detrol®, Demerol® and Elavil®. A more complete
list can be found at:
http://www.indydiscoverynetwork.org/AnticholienrgicCognitiveBurdenScale.html

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Dear Dr. Mirkin: Recently you wrote that nitrates improve cyclists' race
times and help to prevent heart attacks. Should I take nitrate pills?

No! Nitrates in vegetables appear to be safe and healthful, but
nitrates in pills can harm you. Diabetics with heart disease who were given
long-term nitrates (Isosorbide mononitrate) were four times more likely to
suffer heart attacks (Cardiovascular Diabetology. June 13, 2011).

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Recipe of the Week:

Cuban Mango Salad
http://www.drmirkin.com/recipes/cubansalad.html

You'll find lots of recipes and helpful tips in
The Good Food Book
http://www.drmirkin.com/goodfood/index.html

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Gabe Mirkin, M.D.
10901 Connecticut Avenue, Kensington MD 20895, USA

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Wednesday, June 29, 2011

Treatment Solutions Network Articles: How Can a Bartender Tell When Enough is Enough?

Treatment Solutions Network Articles: How Can a Bartender Tell When Enough is Enough?

Link to Treatment Solutions Network Drug Treatment and Recovery Articles

How Can a Bartender Tell When Enough is Enough?

Posted: 29 Jun 2011 02:31 PM PDT

The reality TV world was saddened last week over the death of “Jackass” star Ryan Dunn. Word spread quickly that he died in a car crash shortly after binge drinking  in a Pennsylvania bar. The unexpected death has left many people wondering what could have been done to prevent the events of that night, and fingers have naturally been pointing at the bartenders that served him.

Ryan Dunn’s Drinking Spree

Dunn and a few friends spent the night catching up and drinking at Barnaby’s, a bar in the Philadelphia area. Just after 2:30 am, Dunn got into the driver’s seat of his Porsche, and after going almost 140 mph, crashed the car. His blood alcohol level was .196, which is twice the legal limit. Questions started arising as Twitter photos emerged of Dunn drinking with friends that night. The photos left many people wondering why the bartender would continue to serve the celebrity after he clearly had enough, but investigators have cleared the bartender of any wrongdoing.

While bartenders are prohibited from selling alcohol to visibly intoxicated patrons, surveillance video of Dunn’s group that night does not show Dunn looking intoxicated. Dunn, who apparently had a reputation for binge drinking and a high tolerance for alcohol, was able to hold his liquor better than most. Dunn also was given drinks by fans in the bar, which may have ultimately set him over his limit.

Bartender’s Responsibilities

Bartenders across the country face the same challenges all the time. Whenever a person is in a car accident, especially a fatal one, it is natural for family and friends to want to point fingers, and police typically investigate the bartender to see if anyone was selling to an openly drunk customer. "We often get the question of what should bartenders do," Sgt. Wayne Bush of the Pennsylvania State Police Bureau of Liquor Control Enforcement says. "First, don't serve a person to that point — shut them off. If they slur their words, stand and are wobbly, hold on to the bar, are nodding off or have trouble getting money out of their wallet, they've had enough. Don't wait for them to puke on the floor or to pick a fight. That's too late." (1)

In the case of more experienced drinkers however, it isn’t that easy. "The bartender and wait staff have the obligation not to serve someone who is visibly intoxicated," Bush said. "What they have to realize is that someone can be drinking and not appear to be intoxicated because the last drinks haven't hit his system. It all depends on the person; someone who is a regular drinker will be able to drink more." (1) To make things more difficult, some people won’t take no for an answer. Someone who is cut off from a bartender can easily go to a table of strangers and beg a drink from them.

While bartenders should be responsible in their dealings with drunk customers, each person needs to be responsible for themselves. Setting limits, or finding a good group of friends to help a person drink responsibly will save many lives.

Sources

(1) Law requires bartenders to monitor customers’ alcohol use

Sober Steve-O reflects on boozing ‘Jackass’ pals

Investigators recount Dunn’s final hours (updated)

Related Addiction Treatment Articles (Automatically Generated)

Cancer Surges In Body Scanner Operators; TSA Launches Cover-Up

Cancer Surges In Body Scanner Operators; TSA Launches Cover-Up

Link to Curious Read

Cancer Surges In Body Scanner Operators; TSA Launches Cover-Up

Posted: 29 Jun 2011 05:58 AM PDT


Fearful of provoking further public resistance to naked airport body scanners, the TSA has been caught covering up a surge in cases of TSA workers developing cancer as a result of their close proximity to radiation-firing devices, perhaps the most shocking revelation to emerge from the latest FOIA documents obtained by the Electronic Privacy Information Center. After Union representatives in Boston discovered a "cancer cluster" amongst TSA workers linked with radiation from the body...

[[ Click Through for the rest of the post, and other interesting content. ]]

Baby First Year

Baby First Year


Sleep and Wakefulness on Newborn Care

Posted: 29 Jun 2011 05:12 AM PDT

Sleep and Wakefulness on Newborn Care During the first weeks and one months of the baby‘s life the topic of sleep – the parents’ as well as the baby’s – dominates parents’ consciousness. On a six-times-a-day feeding schedule, parents don’t sleep much, and like the dieting person who craves food and fantasizes about eating luscious [...] Related posts:
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  2. Babies Sleep Requirements This post is not just about filling pages on the...
  3. SLEEPING PATTERNS OF A CHILD SLEEPING PATTERNS OF A CHILD . Sleeping is one of...

Tuesday, June 28, 2011

Baby First Year

Baby First Year


Patterns of Early Child Development

Posted: 27 Jun 2011 05:05 AM PDT

Patterns of Early Child Development Growth rates: Some kinds of Early Child Development move forward rapidly, others more slowly. The baby’s thumb-forefinger grasp usually appears around nine months, although the first indications of grasp are likely to emerge at about four months of age. Contrast this five-month period of Early Child Development growth with the [...] Related posts:
  1. 5 Ways of Thinking about Early Child Development 5 Ways of Thinking about Early Child Development. There are...
  2. Early Childhood Perceptual Development Early Childhood Perceptual Development Vision: The one-month-old baby shows a...
  3. GROWTH AND DEVELOPMENT OF A CHILD GROWTH AND DEVELOPMENT OF A CHILD. To give the child...

Monday, June 27, 2011

Treatment Solutions Network Articles: Increases in Treatment for Prescription Drugs

Treatment Solutions Network Articles: Increases in Treatment for Prescription Drugs

Link to Treatment Solutions Network Drug Treatment and Recovery Articles

Increases in Treatment for Prescription Drugs

Posted: 27 Jun 2011 02:52 PM PDT

A new analysis from the government says that more people are getting help for prescription drug abuse now than 10 years ago. SAMHSA released the report a few days ago, and it paints a picture of drug abuse trends in our country for the past decade.

Prescription Drug Abuse Up; Cocaine Abuse Down

The report shows an overall increase in the number of Americans getting help for alcohol, opiate, and marijuana abuse. Alcohol treatment admissions originally declined from 48% in 1999 to 39% in 2005, but since then have risen back up to 44%. Cocaine abuse seems to have declined, as treatment admissions decreased form 14% to 9% during the same time period.

As we might expect, the percentage of people in treatment for substance abuse that are getting help for opiates has increased, making for the biggest statistical change in the 10 year period. Admissions for opiates increased from 8% in 1999 to 33% in 2009.

Clearly, our country is being affected by a prescription drug problem today, as we see more people needing treatment for this kind of drug abuse. "These data underscore the severity of our Nation's prescription drug abuse epidemic and the importance of public awareness regarding the harms caused by drug use." said Gil Kerlikowske, Director of National Drug Control Policy. "All of us share the responsibility to address our Nation's drug problem by working collaboratively at the Federal, state, and local level to prevent drug use before it starts, expand access to drug treatment, and support enforcement efforts that disrupt the diversion of prescription drugs." (1)

Treatment for Multiple Substances

Another statistic that helps illuminate our country’s substance abuse problem is that 44% of those who are getting help for alcoholism abuse other substances as well. “This new report shows the challenge our nation’s health system must address as the treatment needs of people with drug and alcohol problems continue to evolve,” SAMHSA administrator, Pamela S. Hyde, said in an agency news release. “People often arrive in treatment programs with multiple problems — including dependency or addiction to multiple substances of abuse.” (2)

Providing the Right Treatment

Prescription drug abuse is a growing problem in our country today, but other types of substance abuse are also still prevalent. Treatment facilities may see an increase in the number of patients they serve, and they may have growing waiting lists, but there are still many people who aren’t getting the help they need. For all those who are being admitted to treatment for substance abuse, there are more who are hiding their problem or not finding the right kind of help. It is important to find ways to reach all who need substance abuse treatment, especially those with a prescription drug addiction, in order to see a real positive trend in drug treatment statistics. With the government’s attention turned toward the prescription drug problem, and greater awareness of the dangers of prescription drugs, hopefully the statistics in another decade will show our country breaking free from this kind of drug addiction.

Sources

(1) New Report Shows Significant Growth in Substance Abuse Treatment

(2) Treatment up for prescription drug, alcohol abuse

Surge in Number of Americans Treated for Prescription Painkiller Abuse

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June 26: Hot weather exercise, nearsightedness, more . . .

In this week's issue of Dr. Mirkin's e-Zine:

http://www.drmirkin.com/public/ezine062611.html
What to Eat During Hot-Weather Competition and Exercise
How can I prevent my child from becoming nearsighted?
Update on colon cancer and red meat
Reports: Blood pressure and age, become strong, legumes

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Natural progesterone creams
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What causes muscle soreness?
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Stomach ulcers
http://www.drmirkin.com/morehealth/G123.htm

Hemorhhoids and rectal bleeding
http://www.drmirkin.com/morehealth/G124.htm

Cortisone injections into joints
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Gabe Mirkin, M.D.
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John Is Fit

John Is Fit


A Less Than Good Workout Buddy – Do's & Dont's to Collaborative Fitness

Posted: 26 Jun 2011 08:30 AM PDT

This is a guest post by Marie Nerine of www.keepingsingle.com.

A workout buddy is a great gift that another friend can give you. She'll help to motivate you while giving you the satisfaction of motivating her. Together you can reach your goals and together you can push each other a bit further. Right now I have a great workout buddy, she pushes me to run that second mile even if my goal was just to run one, she's excited to go to difficult classes at the gym like boot camp and be my partner in crime, and she's always willing to go to the gym no matter when I call her, but I didn't always have a great workout buddy.

My workout buddy was a problem

Workout Buddy
Creative Commons License photo credit: j@ys0n

Sam was a really sweet girl who I had known since we were kids and we were best friends. Throughout our young adult life we stayed in contact, but as I was regularly visiting the gym and, at the very least, maintaining my high school weight, she had begun gaining. Last spring she asked me if she could join me at my gym. I was so ecstatic to hang out with her regularly and have a workout buddy, since I had been doing it on my own. Sam had recently lost around fifty pounds just from eating healthily and walking regularly, but she was still obese and still had a lot of weight to lose.

When she joined the gym she also signed up for personal training and invited me to join her when I wanted to. I knew that personal training wasn't something I necessarily needed, but having a friend to do it with her would probably be easier, so I went with her to most of her appointments.

DO put your friend before yourself. If you know that they need you for something, even if it's a bit more expensive or you don't need it, don't be afraid to make the time/money to help a friend with her goals.

DON'T put your workout buddy in a financial situation they don't want to be in however. Sam had signed up for the personal training on her own, but asked that if I join her I pay for my half, and if she canceled I pay half of her cancelation fee, that kind of pressure doesn't help you or your buddy.

I've always been addicted to the classes available at my gym, I love that in one hour many of the classes help me do both cardio and strength training. I invited Sam to a few of the classes I routinely go to and she turned me down, completely uninterested.

DO be willing to try something new! You'd be surprised how much fun a spin class can be with a friend, not to mention the benefit of breaking up your usual routine for your weight loss goals.

DON'T judge a workout by its cover. That Zumba class may look silly from outside the classroom, but trust me once you're inside it's more fun than most other workouts you can do at the gym.

Sam's personal trainer recommended that she try interval training to help lose the weight. I offered to do it with her since it's a great workout and we could push each other. Most intervals are done on the treadmill, but Sam wanted to do the elliptical. So we did our thirty minutes, I found myself pushing Sam more than she pushed me, but I let it go because by pushing her it helped me to push myself. Afterwards we were both dying a bit, Sam more than me, since she was more out of shape than I was. I pointed out to her what a great work out it was and how well we did, and once she caught her breath she said she wasn't going to do that anymore. I asked her why and she explained that she wanted to "save that kind of exercise for when she hit a plateau".

DO remember that it's important to feel like you've worked out after a workout. If you just putter along on the elliptical without breaking a sweat your workout buddy is going to feel cheated and you'll find your own goals aren't being met.

DON'T ever plan for a plateau. The more you save good exercises for that time where you have to push through a static weight, the less exercises you have to do right now, and the less likely you are to reach that plateau. Forget the excuses, if you and your buddy treat every day like you're in the middle of a plateau you'll both lose the weight in no time!

The most difficult day with Sam was a month into our working out together. I had lost all the weight I was planning to lose for that month (8 pounds!) and at least an inch on all my measurements. She hadn't done her measurements but the scale hadn't moved for her in the past month. I could see the disappointment in her face and tried to help out by asking her about her nutrition as well. I knew that part of it was that I was working out like a fiend, going to the gym several times a day, going to classes, trying different kinds of exercises, and pushing myself until I felt like I couldn't breathe. I had also started eating healthily, and would regularly invite Sam over for lunch after our workouts so she could get an idea of what she should be eating (without telling her straight out).

DO remember that everyone loses weight or gains physical ability at different rates.

DON'T be jealous of your workout buddy if she's doing better than you are. Be happy for her! She probably couldn't have lost that weight if it hadn't been for your help!

DON'T overdo "helping" your buddy. This was something I didn't even realize I was doing until much later, but because I was more experienced in fitness, nutrition, and weight loss, I had a hard time holding back with Sam. I could have not talked to her about her nutrition and just let the personal trainer do it, but I felt bad for her and wanted to help. When your buddy is down about her fitness, think about what she needs most, does she need you to help her figure out what she's doing wrong, or does she just need you to nod sympathetically?

This marked the nearing of the end for Sam and I as workout buddies. During our personal training appointment that same day we were doing some simple step ups and Sam broke down. I have never cried at the gym, but I know that it's something that happens, so I did my best to console her. The trainer had no idea what to do, so I took on his role a bit and started trying to ask her what was wrong. She went off about how it was too expensive to be healthy, how she couldn't afford the $4 bread she could only afford the $1 bread and so on. I had heard (and said) this too many times before, and I had to hold in all of my disdain for the excuses she was giving. I eat very healthily, and once I learned how to shop at the grocery store to buy healthy food and not spend a lot of money, I now spend less than I did when I ate unhealthily. If bread is such an issue, then cut it out, or bake your own, there are plenty of other good grains and carbs out there. I was so mad but I had to just hold on to her and comfort her through her break down.

DO support your buddy no matter what, sometimes it can be really hard because you can see them making excuses and moving away from their goals, but you have to remember it's their choice and to just support them.

DON'T give up! It may be hard to ask for help, especially when you see your buddy doing so well, but rather than complaining about costs or time, ask her how she does it, you may be surprised at what she's willing to do to help you.

Sam and I stopped working out together within a few weeks after that, her bad mood and discontent for the healthy lifestyle we were building, along with her jealousy towards my success, made it very difficult for me for a few weeks to even keep up my usual routines. I felt a kind of survivor's guilt for losing the weight that she didn't lose. I realize now that it's not my fault, that she could have done things a lot differently herself. I had offered for her to come over for most meals, since cooking for one is a pain in the butt anyway. I tried to push her while we did cardio together, and I invited her to all my classes that helped me so much. Sometimes a friend isn't meant to be a work out buddy.

Better workout buddy to the rescue!

But now I have Rachel, who has been interested in fitness as long as I have, if not longer. She's supportive and sweet, and although she's full of her own opinions on fitness and nutrition, she knows when to let an opinion go and just enjoy the run.

Do you have a great workout buddy? How have they helped you?

Post from: John Is Fit - Personal Weight Loss Blog

A Less Than Good Workout Buddy – Do's & Dont's to Collaborative Fitness

Sunday, June 26, 2011

John Is Fit

John Is Fit


Grilling Tips for Healthy Eaters

Posted: 25 Jun 2011 07:37 AM PDT

This is a guest post by Bailey Harris.

Nothing compares to the flavor of a freshly grilled meal. Grilling gives food that yummy, smoky taste and can be a very healthy method of cooking if done correctly. That being said, there are certain risks that go along with cooking food on a grill, particularly meats that have a high fat content. Meat isn't the only thing that can be prepared on a grill, though. Grilled fruits and vegetables also taste delicious. There are some handy tips that will help you get the healthiest results possible out of your grilling experience.

Keep Your Grill Clean

You should always use a clean grill when cooking your food, because bits of charred residue can build up and pose risks to your health. This means you should thoroughly clean the cooking racks after each and every use, as well as the inside surface of the grill. Not only will it make the whole cooking process healthier and more efficient, but you will not have to worry about last week's steak being stuck to the chicken breast you plan to cook this evening.

Marinate Your Food

Grilling meat can produce chemicals that have been linked to cancer. For this reason, it is best to use a marinade on your meat before cooking it on a grill. The spices, oils, and juices that are commonly used in marinades can significantly reduce the production of these chemicals, making your meal much healthier. Marinade can also shorten cooking time, tenderize meat, and give it a delicious flavor. You can use marinade on fruits and vegetables as well. Try marinades that are made with olive oil, as it is a very healthy oil to use in cooking.

Use Lean Cuts of Meat

Since the formation of toxic chemicals is more likely when higher-fat meats are exposed to high temperatures, it is best to use meat that is lower in fat when grilling. This means you should try to avoid grilling foods like hamburgers and sausages on a regular basis. Try to stick to leaner cuts like chicken breast, boneless pork chops, and even fish. If you have a cut of meat that has a large amount of fat on it, simply trim away as much fat as you can. Less fat on meat means a lower chance of chemicals being formed, which means a healthier meal for you and your family.

Avoid Overcooking

When food on a grill is overcooked, there is a much larger chance of charring. Charred parts of anything, particularly meat, should be removed before eating. This is because the charred portions contain larger concentrations of chemicals. Try to cook foods over lower heat for a longer period of time, if possible. Be careful to avoid flare-ups as well, as they are the number one cause of charring. Also, try to cook food on a higher rack if your grill has one. All of these things will greatly reduce the chance of your food being overcooked, which will make it much healthier.

Use Aluminum Foil

Aluminum foil is a great thing to have around if you want to cook a healthy meal on the grill. First, you can place it on the rack of your grill and use it as a simple pan. This keeps food from being charred or overcooked, while still giving it a yummy flavor. You can also make a packet using aluminum foil and cook an entire meal inside of it. Try a foil pack filled with lean fish or chicken, vegetables, spices, lemon juice, and olive oil. You will end up with a healthy, delicious meal that your family will love.

If you enjoy grilling, all of these tips can make the process healthier. Healthier food is something that you and your whole family will love. You can really get creative when grilling as well, and new things are definitely fun to try. Just always remember to use caution, and your food should turn out safe, healthy, and delicious every time.

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Post from: John Is Fit - Personal Weight Loss Blog

Grilling Tips for Healthy Eaters

The Real Wealth of Being Fit

Posted: 25 Jun 2011 06:58 AM PDT

This is a guest post by Kathleen Hubert.

Fitness professionals, personal trainers, and health gurus have been touting the benefits of being physically fit for years. Often the messages highlight the physique improving aspects of fitness – toned arms, smaller waistlines, and well-defined legs. After all, who doesn't want to look fabulous in skimpy bathing suits or even in their day-to-day wear. However, the plethora of other physical, emotional, and mental benefits that tend to accompany being fit are frequently overlooked.

The real wealth of being fit isn't just looking great, it's a variety of short and long-term results that come along with regular exercise, eating well, and choosing the healthiest lifestyle you can manage. Consider just a few of the following physical benefits of being fit:

  1. Reduced risk of chronic disease – The likelihood of high blood pressure, bad cholesterol, heart disease, diabetes, osteoporosis, and many other diseases are far less in people that remain fit and active.
  2. Better functioning of the circulatory system – Exercising regularly allows proper flow of blood to the heart and other parts of the body, increasing the overall functioning of the body and lowering the risk of heart diseases.
  3. Helps manage your weight – The fitter you are, the more calories you tend to burn. Weight loss has always been one of the most touted benefits of being fit.
  4. Boosts your energy level – Staying fit helps your body to work more efficiently, giving your system more energy to do the things you love.
  5. Aids in promoting better and deeper sleep – Physical fitness can be the key to a better night's sleep and a good night's sleep can improve your concentration, productivity and mood.
  6. Can improve your sex life – Being fits tend to increase your energy, improve your mood and self-esteem, which can lead to positive effects on your sex life. Studies prove that fit people tend to experience arousal on a more regular basis and have more energy to "follow through."

The benefits of being fit don't end with the physical, fitness also lends itself to an array of mental payoffs. Individuals that are fit tend to experience the following mental benefits:

  1. Improved mood – Fit people are happier people.
  2. Less likelihood of depression and anxiety – Exercise increases the chemicals in our bodies that promote happiness, meaning depression and anxiety are greatly reduced.
  3. Increased self-confidence – Fit individuals typically feel better about themselves alll around. They rate themselves higher on physical appearance, happiness, and general well-being.
  4. Better ability to cope with stress – Researchers have found that people that are fit are less stressed overall and more likely to be capable of dealing with stress when it arises.

In addition to a host of physical and emotional benefits, being fit offers individuals a very important mental advantage as well. Fit people tend to demonstrate increased mental acuity, which means that they are typically faster and sharper in their reasoning. In an age where people are living longer, being able to think clearly is vital.

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Post from: John Is Fit - Personal Weight Loss Blog

The Real Wealth of Being Fit

Saturday, June 25, 2011

Woman dies at her own funeral after being mistaken for dead

Woman dies at her own funeral after being mistaken for dead

Link to Curious Read

Woman dies at her own funeral after being mistaken for dead

Posted: 25 Jun 2011 05:49 AM PDT


A Russian woman died from a heart attack brought on by the shock of waking up at her own funeral. [via] Fagilyu Mukhametzyanov, 49, was mistakenly declared deceased by doctors, the Daily Mail reported Friday. But she later woke up - in a coffin surrounded by sobbing relatives. She started screaming after realizing she was about to be buried alive. Mukhametzyanov, a resident of Kazan, was rushed back to the hospital where she was declared dead -- this time for real. Her husband,...

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Baby First Year

Baby First Year


Image Development of a One Month Old Baby

Posted: 25 Jun 2011 03:39 AM PDT

Image Development of a One Month Old Baby Motor Control – baby’s head of one month old baby is usually turned to one side when she lies on her back. One arm is usually stretched out straight while her other arm is bent at the elbow. This posture is usually associated with the developmental reflex [...] Related posts:
  1. What's your babies Like at One Month Old? What's your babies Like at One Month Old? Do you...
  2. 1 Month Old Baby Development – What to Expect 1 Month Old Baby Development – What to Expect. Behaviors...
  3. Learning Development of a 6 Month Old Baby 6 Month Old Baby Development. Learning skills Your baby is...

Friday, June 24, 2011

Treatment Solutions Network Articles: OxyContin Reformulated

Treatment Solutions Network Articles: OxyContin Reformulated

Link to Treatment Solutions Network Drug Treatment and Recovery Articles

OxyContin Reformulated

Posted: 24 Jun 2011 02:03 PM PDT

OxyContin is one of the most widely abused drugs there is today. While prescription painkiller abuse in general has been steadily rising over the last decade, it is often OxyContin that becomes the most addicting.

Addicted to the Pain Relief

Some people who abuse OxyContin started taking it to manage pain, as prescribed by their doctor. Someone who experienced an injury or had surgery and was put on OxyContin most likely received some relief in pain, but being on the drug too long, or at a high dose, can easily lead to addiction. Someone who has become addicted to OxyContin because they needed to take it for pain may eventually doctor shop around in order to keep getting prescriptions to satisfy their addiction. These people often pop hundreds of pills a day.

Drug Addicts

Other people actually seek out OxyContin to abuse, and drug dealers selling the stuff are kept busy. Drug addicts looking for a new high have tried OxyContin, liked it, and gotten hooked. These people may visit doctors to fake some sort of pain and get a prescription, but more commonly, they will simply find an OxyContin dealer and get their pills that way. A more experienced drug addict like this will usually crush the OxyContin pills and snort or inject them, making for a more rapid, more intense high.

Reformulating Pills to Deter Abuse

With prescription drug abuse such a problem in our country today, people are looking for any way they can to stop the abuse of prescription drugs. One way that the manufacturers of OxyContin have found is to reformulate the pills so they are harder to crush. When someone tries to crush the pills, they get gummy and flatten, but don’t easily turn to powder. It can now take someone an hour to get the substance somewhat right to snort or inject, and most people end up giving up and throwing the pills away.

OxyContin was the first prescription painkiller to be reformulated for this purpose, and other drug companies are looking at their pills now also. For the time, the reformulation, which occurred last year, seems to have frustrated users, and while some find ways around the uncrushable pills, many have given up use of the drug altogether.

This may seem like good news, but the victory is bittersweet. Many OxyContin users, rather than turning to help for their addiction, have turned to stronger substances, including heroin or other forms of oxycodone. "It's just a matter of switching," said John Burke, commander of the drug task force in Warren County, Ohio, and president of the National Association of Drug Diversion Investigators. "If I'm an addict, I'm going to find a drug that works." (1)

Sources

(1) Drug Is Harder to Abuse, but Users Persevere

Acura shares spike on FDA painkiller approval, $20M Pfizer milestone

A.M. Vitals: FDA Says Heavy Actos Use May Be Tied to Bladder Cancer

Related Addiction Treatment Articles (Automatically Generated)

Thursday, June 23, 2011

DrMirkin's eZine: Food for hot-weather exercise, near-sightedness, more . . .

Dr. Gabe Mirkin's Fitness and Health E-Zine
June 26, 2011

What to Eat During Hot-Weather Competition and Exercise

To be able to exercise intensely in hot weather, you have to
maintain water, sugar and salt in your body for the entire time
you exercise. How fast you can ride, run, or exercise is limited
by the time it takes to bring oxygen into your muscles. If you
can increase the oxygen supplied, or decrease the oxygen needed,
you can move faster. Since sugar requires less oxygen to power
your muscles than fat or protein, anything that allows your
muscles to burn more sugar and less fat will help you to move
faster.
Taking extra sugar during a competition or intense exercise
lasting more than two hours is far more important than what you
eat before your event. The limiting factor to how fast and
intensely you can exercise in events requiring endurance depends
on how quickly you can get sugar into muscles during exercise. You
can markedly improve performance in endurance sports by starting
to eat and drink soon after you start exercising.
DO NOT TAKE IN SUGAR UNTIL AT LEAST FIVE MINUTES AFTER YOU
START YOUR COMPETITION. When you eat sugar and your muscles are
not contracting, you get a high rise in blood sugar that causes
the pancreas to release large amounts of insulin. This can cause
a drop in blood sugar levels that can tire you. On the other
hand, exercising muscles draw sugar rapidly from the bloodstream
without needing insulin. So taking sugar during exercise usually
does not cause the high rise in blood sugar levels that causes
your pancreas to release large amounts of insulin.
The energy for your brain comes almost exclusively from the
sugar in your bloodstream. When blood sugar levels drop, so do
brain levels, and you feel tired and have difficulty coordinating
your muscles.
Another reason why you have to take sugar during intense
exercise is that there is only enough sugar in your bloodstream to
last three minutes at rest. To maintain blood sugar levels, your
liver constantly releases sugar into your bloodstream, but your
liver holds only enough sugar to last about twelve hours at rest
and far less than that when you exercise. When muscles run out of
their stored sugar supply, it hurts to exercise and the muscles
become difficult to control.
DON'T WAIT TO FEEL HUNGRY: Hunger during exercise is a very
late sign of not getting enough calories. By the time you feel
hungry, your body will be so depleted of sugar that you will have
to eat large amounts of carbohydrate-rich food just to restore
your sugar supplies.
WHAT TO EAT AND DRINK: All carbohydrates are single sugars,
or sugars bound together in twos, up to thousands and millions.
Before any carbohydrate can be absorbed into your bloodstream, it
must first be broken down into single sugars. Human intestines do
not permit combination sugars to pass into the bloodstream, so the
most effective way to increase endurance is to take sugar-
containing foods and drinks during prolonged exercise.
CAFFEINE increases sugar absorption from the gut. Taking
caffeine when you eat carbohydrate-containing foods and drinks can
double your rise in blood sugar (Journal of Caffeine Research,
April 16, 2011). A high rise in blood sugar causes all the side
effects of diabetes: blindness, deafness, heart attacks, strokes
and so forth. However, during exercise, caffeine can increase
endurance (Medicine & Science in Sports & Exercise, July, 2010) by
increasing the absorption of sugar from your intestines and by
increasing the uptake of sugar by your exercising muscles by as
much as 26 percent (Journal of Applied Physiology, June 2006).
Caffeine is found in coffee, tea, chocolate, cocoa and
caffeinated soft drinks.
CAUTION! Take caffeinated sugared drinks only during
prolonged, intense exercise. Taking sugared drinks, with or
without caffeine, when you are not exercising causes higher rises
in blood sugars that increase risk for diabetes and cell damage.
Read my comprehensive report on what to eat and drink before
and during hot-weather competition at
http;//www.drmirkin.com/fitness/eat_to_compete.html

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Reports from DrMirkin.com

Why blood pressure rises with age
http://www.drmirkin.com/heart/8089.htm

How to become strong
http://www.drmirkin.com/fitness/8845.html

Beans and other legumes
http://www.drmirkin.com/goodfood/beans.html

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Dear Dr. Mirkin: How can I prevent my child from becoming as
nearsighted as I am?

Take him outside often. From 1970 to 2000, the incidence of
nearsightedness has almost doubled, probably because growing
children spend too much time indoors (Archives of Ophthalmology,
June and December 2009). Nearsightedness is not caused by reading
at a young age. It appears to be caused at least in part by not
getting enough sunlight.
As an infant grows, the eyes adjust to the amount of
available light. Sunlight sets the normal distance between the
lens and the eye nerve called the retina. However, when a child
spends most of his time under artificial lights, the eye
accommodates to this decrease in light by extending the distance
between the lens and the retina. This makes far away objects
appear blurred and a person becomes nearsighted.

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Update on colon cancer and red meat:

The World Cancer Research Fund (WCRF) reviewed 263 research
papers associating lifestyle factors with colon cancer and issued
an 850-page report advising people to limit their intake of red
meats such as beef, pork and lamb, and to avoid processed meat
such as ham and salami. These meats have been associated with
increased risk for colon cancer (PLoS ONE, June 6, 2011)
Other factors associated with increased risk for colon
cancer include: taking more than too drinks of alcohol per day,
lack of exercise, being overweight, and not eating enough fruits
and vegetables.

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Recipe of the Week:

Golden Lentil Soup
http://www.drmirkin.com/recipes/lentilgolden.html

You'll find lots of recipes and helpful tips in
The Good Food Book
http://www.drmirkin.com/goodfood/index.html

***********************************************

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***********************************************

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Gabe Mirkin, M.D.
10901 Connecticut Avenue, Kensington MD 20895, USA

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