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Sunday, July 31, 2011

John Is Fit

John Is Fit


2011 Blood Test Results

Posted: 30 Jul 2011 08:10 AM PDT

I'm going to make this short and sweet. I'm in a funk, I haven't been writing and I certainly haven't been eating well and/or exercising. I learned nothing from last year's poor blood test and here I am another year later (well, I guess about 9 months later) and things are slowly getting worse.

2006 Blood Test Results
2007 Blood Test Results
2008 Blood Test Results (skipped – bad, bad boy)
2009 Blood Test Results
2010 Blood Test Results

I removed the ranges to make the results easier to read:

Year 2006 2007 2008 2009 2010 2011
Test Value Value Value Value Value Value
Glucose 89 87 NA 93 111 118
Cholesterol 182 164 NA 160 172 169
LDL-Cholesterol 128 116.4 NA 105 112.8 118
rev Triglycerides 90 63 NA 80 116 106
HDL-Cholesterol 36 35 NA 39 36 29

I really don't know why this is so hard.

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Post from: John Is Fit - Personal Weight Loss Blog

2011 Blood Test Results

Exercise and Acne

Posted: 30 Jul 2011 05:35 AM PDT

This is a guest post by Alice.

Unfortunately, if you are expecting to read that you should not exercise if you want to avoid acne, you must be disappointed. So much for being a couch potato. Seriously, exercise is good for your body and your skin. It charges your internal systems working at maximum power, and that really helps in your fight against acne.

However, if you find your acne gets worse when you exercise, you must find the source. What do you wear when working on and how hard you work out can all contribute. Remember, acne related to exercise is usually caused by something you put on your body instead of something you do with it.

Here are some good tips to prevent acne without avoiding the work out:

Makeup
Females who are exercising must try to wear as little makeup as possible, or not at all (ideal). Even oil-free stuff can clog pores if worn during heavy exercise.

Sunscreen
Use of sunscreen while working out (like running) is a great idea. After all, your body needs to be exposed to the sun to work properly, but the overexposure or inadequate exposure can lead to a variety of problems. Studies have shown that exposure to sun can cause long-clogged pores and sun damage. The best advice is to find a sunscreen that will not clog pores (non-comedogenic). These would be products that are oil-free and provide at least an SPF 15 protection level from UVA and UVB.

Clothing
If you are prone to body acne, avoid the use of clothing like 100% nylon Lycra or like the plague. Why? Synthetic fabrics can trap all the heat and humidity on the skin. This creates a great breeding ground for bacteria that cause acne. Wear light, loose cotton clothing or other natural materials (wool, hemp, etc.), mixing (such as Lycra, cotton) are okay, but not ideal. Natural fabrics allow the skin to breathe and is less prone to cause friction, the second factor in the creation of acne. That said, recent developments have led to synthetic fabrics that wick moisture from the body, and you certainly want it.

Equipment
The equipment is not really the issue here its how much friction it creates when you wear or use. For example, if you wear a helmet, make sure it fits perfectly, not allowing movement of soft tissue that can create friction. If the helmet can be covered with a layer of soft washable cotton (like an old shirt) you can go a long way to prevent outbreaks of acne. Conversely, if you wear a suit or similar clothing (such as the bike riding outfit), make sure it is not too tight or else it will create problems. And no matter what equipment you use, always make sure it is clean and dry before storing. You can be done exercising, but the bacteria is just beginning.

Humidity
"Get out of those wet clothes." Sage advice for parents. Why? The sweat is not your friend when it comes to acne. Sweat itself does not cause acne, but if you are prone to acne, sweating can aggravate the skin. When you remove the sweat from the body / face always blot. Do not clean as this can cause aggravation. Be sure to use a clean cloth.

The shower
Usually it is best to wash immediately after exercise with an exfoliator. At the very least, take a shower. Remember to be gentle with your skin. Scrubbing harder do nothing but cause problems, including potentially more acne outbreaks. If you can not shower right away, it is good to always wipe with medicated pads. They are easy to carry in your gym bag.

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Post from: John Is Fit - Personal Weight Loss Blog

Exercise and Acne

Friday, July 29, 2011

John Is Fit

John Is Fit


Hypnosis for Healthy Living

Posted: 29 Jul 2011 03:49 AM PDT

This is a guest post by Barrie St. John.

If you're interested in healthy living but feel you need some help to really get things going, have you thought about using hypnosis as a tool? Chances are you already have a fairly good idea of what "Healthy living" means to you, but you're struggling to integrate it into your day to day life in a sustainable way. Some aspects might be more important for your particular circumstances than others. Perhaps being fit and active is the key thing you're looking for? Or is it more important to you to be eating for health and vitality? Is a good, deep, natural night's sleep what you're missing out on regularly? Or do you feel you need to reduce stress, perhaps meditate regularly or make space for quiet times in your daily routine? Or perhaps you're aiming to incorporate all of these aspects of your life to achieve a healthy, all round balance.

Whatever your healthy living goals, hypnosis can help and support you in achieving them. Most of us know what we need to do. The problem we have is actually doing it! And in particular… establishing it as a regular, everyday part of our lives.

Hypnosis sessions for any purpose are naturally healthy in themselves; they are deeply relaxing, leading to a sense of calm and clarity, lowering our heart rate and blood pressure and normally leaving us feeling refreshed and well rested – with no medication in sight! But of course it can offer much more than this. There are hypnosis recordings available to support you with all sorts of ways to a healthier life style, such as; hypnosis for weight loss, sleeping soundly, eating well, taking up or maintaining exercise and an active lifestyle, meditation, and of course fantastically useful are sessions on general motivation.

Developing and maintaining that deep motivation to pursue your health goals even when it's raining, or there's something good on TV, or your friend can't make it, or you're simply tired… can be tough going. But hypnosis can engage you at many different levels, programming you to automatically expect to do these natural, healthy things that you know you really want to. As long as you genuinely want to develop these healthy habits, hypnosis can open up your unconscious mind, and make carefully phrased suggestions to help it become more natural and automatic to do these things than not to do them. With regular use it can help to keep you motivated once the initial flush of enthusiasm wears off. You can use it to set simple triggers to remind you why this is so important to you, and perhaps program simple anchors (unobtrusive physical gestures) you can use to flood your body and mind with energy and enthusiasm, motivation and confidence whenever you need it.

Hypnotherapy recordings are a great way to regularly top-up your motivation, calmness and clarity around this area of your life, particularly if you're focusing on a particular aspect of healthy living. A hypnosis download recording can be used again and again, especially when you feel your motivation failing.

On the other hand, going to see a hypnotherapist in person will allow you to discuss exactly what you want to change in your life, and what might be the best way to go about it. If there are specific things you want to incorporate into your new, healthier life style, this can be included in a carefully tailored hypnosis session designed very specifically to your needs and preferences.

Either way, hypnosis can give you the help, support and motivation you need in order to adopt and maintain that natural, healthy lifestyle you've been trying to adopt for so long – and what's more, it can actually help you to see the whole thing as fun rather than a chore!

So once you've found a healthy-lifestyle recording that suits your needs, and that you enjoy you're only problem might be remembering to make time to listen to it regularly enough to keep that motivation and support going!

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Post from: John Is Fit - Personal Weight Loss Blog

Hypnosis for Healthy Living

Thursday, July 28, 2011

Incarceration Rates Infographic

Incarceration Rates Infographic

Link to Curious Read

Incarceration Rates Infographic

Posted: 28 Jul 2011 04:03 AM PDT


Click here to expand Source: http://www.OnlineLawDegree.com

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

13 Thing you didn't know about Cells and DNA

Posted: 28 Jul 2011 04:00 AM PDT


Click to expand Source credit: Forensic Science Colleges

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

DrMirkin's eZine: AGEs, diverticulitis, more . . .

Dr. Gabe Mirkin's Fitness and Health E-Zine
July 31, 2011

Avoid Foods Cooked at Very High Temperatures

When foods are cooked at temperatures above that of
boiling water (100 C or 212F), sugar sticks to proteins and fats
to form chemicals called Advanced Glycation End Products (AGEs).
Eating food cooked at high temperatures markedly elevates tissue,
blood and urine levels of AGEs to increase risk for; diseases of
inflammation such as cancers, arteriosclerosis, asthma, arthritis,
diabetes, Alzheimer's Disease, heart attacks and strokes; damage
to the eyes and kidneys, and conditions such as cataracts, gum
infections, nerve damage and muscle injuries in athletes.
HOW AGEs FORM IN FOODS: When carbohydrates (chains of
sugars) are cooked with proteins or fats at high temperatures and
WITHOUT WATER, sugar binds to proteins or fats to form AGEs. When
carbohydrates are cooked in water, they do not attach to protein
and fat. Browning during cooking is a sign that AGEs are being
formed. AGEs are found in grilled, roasted, broiled, fried or
baked foods, and in coffee (made from roasted coffee beans).
YOUR BODY ALSO MAKES AGEs whenever your blood sugar level
rises too high. This is most likely to happen when you eat sugary
foods and become inactive after eating. A high rise in blood
sugar causes sugar to stick to cell membranes. Once there, sugar
cannot get off and eventually destroys the involved cells. Blood
sugar levels rise after you eat. If you exercise just before or
after you eat, contracting muscles can draw sugar from the
bloodstream without even needing insulin.
TO REDUCE YOUR EXPOSURE TO AGEs:
* Avoid foods that cause a high rise in blood sugar, such as
sugared drinks and foods with added sugars
* Eat plenty of foods that do not cause a high rise in blood
sugars such as raw, streamed or simmered vegetables and fruits.
* Restrict processed carbohydrates such as foods made from flour
(bakery products and pastas),
* Use water-based cooking methods whenever possible: steaming,
simmering, blanching or boiling. Water prevents the sugars from
attaching to proteins and fats.
* Limit or avoid brown-cooked foods: those that are grilled,
broiled, roasted, fried or baked.

References: Am J Clin Nutr, June 2011; Am J Clin Nutr. May 2010,
Neurobiol Aging, May 21, 2009; J Gerontol A Biol Sci Med Sci Sept
2010.

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

Reports from DrMirkin.com

Carbohydrates and HDL cholesterol
http://www.drmirkin.com/heart/7776.htm

Skin cancer
http://www.drmirkin.com/morehealth/8863.html

How to start an exercise program
http://www.drmirkin.com/fitness/1550.html

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

Dear Dr. Mirkin: I have diverticulitis; do I need to avoid nuts
and seeds?

All recent data discredits the old-wives tale that seeds
and nuts get into the linings of the colon to irritate diverticula,
outpouchings in the U-shaped colon tube. A plant-based diet reduces
diverticular disease by nearly one-third (British Medical Journal,
published online July 19, 2011). Symptoms of diverticulitis
include alternating constipation and diarrhea, painful abdominal
cramps and bloating.
47,033 adults were followed for 12 years. Vegetarians had
a 31 percent lower risk than meat eaters for developing diverticular
disease. The more fiber they took in, the less likely they were to suffer
intestinal symptoms. Those who took in 25 grams of fiber/day were
far less likely than those taking in fewer than 14 grams/day to be
hospitalized for diverticular disease. Meat eaters who ate the
most fiber had a 26 percent lower risk of diverticulitis than meat
eaters who ate the least.
HOW FIBER PROTECTS THE COLON: When you eat, the pyloric
sphincter at the end of the stomach closes and no solid food is
allowed to pass into your intestines. The food is turned into a
liquid soup in your stomach and only this soup moves on to the
intestines. When the soup reaches the colon, the fluid is
absorbed to form solid stool. The longer the stool remains in your
colon, the more fluid is absorbed so the the stool becomes harder
and more difficult to pass.
Fruits, vegetables, nuts, seeds, and beans contain large
amounts of fiber that hold water in the stool to prevent a cast
from forming and sticking to your colon. Fiber pushes the stool
rapidly through your colon to increase the number of bowel
movements. The faster transit of stool lowers pressure in the
colon to prevent pouches from forming.

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

Dear Dr. Mirkin: What causes interstitial cystitis?

Interstitial cystitis is diagnosed after a person
complains of severe bladder pain, worse when the bladder is full,
and doctors cannot find a cause. It affects almost seven percent
of North American women (The Journal of Urology, August 2011).
Urine cultures and urinalysis do not find an infection,
kidney X rays do not find kidney stones or other kidney damage,
and inserting a tube to look directly inside the bladder and doing
a biopsy reveals no obvious cause. One theory is that a yet
unidentified germ may cause an autoimmune disorder.
Treatments include Elmiron, a drug that is chemically
similar to a substance that lines the bladder. It may help heal
the bladder lining, but can take several months to start working.
Other drugs include tricyclic antidepressants, gabapentin
(Neurontin, Gabarone), antihistamines, aspirin, ibuprofen, Prodium,
and Uristat. Some people benefit from having their bladders filled
and stretched with saline.

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

Recipe of the Week:

Black Bean Jumble Salad
http://www.drmirkin.com/recipes/jumblesalad.html

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

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

"Like" us on Facebook
http://www.facebook.com/pages/Dr-Gabe-Mirkin-on-Fitness-Health/200757859968159

Twitter
http://twitter.com/DrGabeMirkin

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

BACK ISSUES of the eZine from 2004-2011 are available at
http://www.drmirkin.com/public/EzineList.html

YOU ARE WELCOME TO COPY the e-Zine's contents for
use in your own newsletter, company or club publication,
BLOG or website. Please give proper credit and a link
back to http://www.drmirkin.com

The e-Zine is provided as a service. Dr.Mirkin's reports and
opinions are for information only, and are not intended to
diagnose or prescribe. For your specific diagnosis and
treatment, consult your doctor or health care provider.
For more information visit http://www.drmirkin.com

We DO NOT sell, rent or give your e-mail address to anyone.
Copyright 2011 The Sportsmedicine Institute, Inc.
http://www.DrMirkin.com


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

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Monday, July 25, 2011

July 24: What to eat, tendon length, more . . .

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

http://www.drmirkin.com/public/ezine072411.html
What You Eat Is More Important than How Much You Eat
Does Achilles tendon length affect sports performance?
Why have I suffered sports injuries primarily in winter?
Reports: Bone strength, raise HDL, flat feet

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

Reports from DrMirkin.com

Excessive sweating
http://www.drmirkin.com/morehealth/G168.htm

Oxygenated water
http://www.drmirkin.com/fitness/oxygenated_water.html

Over-the-counter estrogens
http://www.drmirkin.com/archive/6809.html

Chronic vaginitis
http://www.drmirkin.com/women/7948.htm

Hair loss in women
http://www.drmirkin.com/archive/6873.html

How E. coli causes bladder infections
http://www.drmirkin.com/archive/6424.html

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

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Twitter
http://twitter.com/DrGabeMirkin

Please "Like" us and share with your friends.

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

We do not sell, rent or give your email address to anyone.
Thank you,
Gabe Mirkin, M.D.
10901 Connecticut Avenue, Kensington MD 20895, USA

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John Is Fit

John Is Fit


Stay Fit while Spending Quality Time with the Family

Posted: 24 Jul 2011 08:35 AM PDT

This is a guest post by Nan Gibbons.

You're a parent. You need to spend quality time with your family but it's getting hard to when you are so busy all the time. Well, what if I told you that you could do that AND stay fit at the same time? Your mind must be blown, but here are a few ways you can balance your family leisure and fitness time.

Wii Fit

Wii FitThe Wii Fit is a great way to get some exercise while spending time with the kids. It features a bunch of fitness activities that you can do on the provided mat. It really is like having a home gym except it keeps track of your calories and other useful information. That way, you will know how much you should work out as well as how much you should control your food intake. If you don't own a Wii, I know there is an alternative for the Xbox 360 that is very similar.

Swimming

If you are fortunate enough to own a swimming pool or even live close to a community one, that is another fun activity that can be done with your children while getting exercise. Make sure you are equipped with necessary pool supplies so that your children are safe. Doing laps or playing any various pool games will help you get some exercise while enjoying some time in the water!

Bicycling/Rollerblading

If you are just trying to get some exercise and don't want to just walk around the neighborhood, teaching your child how to ride a bike or rollerblade will be beneficial for both of you down the road as they grow older. It allows you to enjoy the fresh air while spending some bonding time with your children as they increase their physical activity. Find a biking trail near your residence and explore some wilderness!

These are just a few of the many ways you can stay fit while spending some quality time with the kids. Be creative with it and have fun! It's always nice to get away from the stressful work environment every once in a while.

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Post from: John Is Fit - Personal Weight Loss Blog

Stay Fit while Spending Quality Time with the Family

How hard is it to lose weight after having a baby?

Posted: 24 Jul 2011 08:15 AM PDT

This is a guest post by Olivia.

Weight gain is, perhaps unfortunately, something that is often focused on during pregnancy. Expectant mothers frequently worry about how much weight they are gaining, whether it is too much or too little. And perhaps for the first time in her life, a pregnant woman's weight is not a taboo subject but an acceptable topic of small talk. All pregnant women gain weight, and many have that infamous postpartum belly after they give birth. How hard is it to lose weight after having a baby?

Denise Austin - Bounce Back After Baby - Exercise/Weight Loss DVD

We often see celebrities posing with their newborns looking great, without that belly. They don't hear "when are you due?" months after they become a mother, do they? But is that possible for "ordinary mortals"? The answer is yes. Women can and do end up back at their pre-pregnancy weight without a personal trainer and lots of exercise sometimes. At the same time, others are bigger than before they had a baby. Some women find it very hard to lose weight in the postpartum period, while others are actually losing it too quickly!

When I gave birth to my first baby, I was back at the weight I had when I was trying to get pregnant when she was a day old. I still had more belly fat than I enjoyed looking at, though, and the skin was a bit loose too. The skin extra fat was gone at around seven months postpartum. With my second baby, I was actually thinner right after he was born than I was when I found out I was expecting, and there was no extra skin (or new stretch marks) either. My friend, who lost the weight she gained while she was nursing her first baby as soon as she got pregnant a second time, once again noticed weight gain when her new baby was born – not because she was eating too much or the wrong foods, but because of what turned out to be a thyroid problem.

The moral of these stories is that postpartum weight loss is a highly individual process. There are many things we can do to lose weight, like exercising regularly, eating well, and even breastfeeding – which burns 200 to 500 calories a day. But is weight loss really something we want to stress about after we just had a baby? We can be more gentle on ourselves by accepting that our bodies all recover from pregnancy in different ways, and by focusing on our health, an active lifestyle, and dressing nicely rather than on weight loss itself. Give yourself time, and your body will get into a new, post-pregnancy swing.

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Post from: John Is Fit - Personal Weight Loss Blog

How hard is it to lose weight after having a baby?

Workout Routines: Burning Fat vs Gaining Muscle

Posted: 24 Jul 2011 08:01 AM PDT

This is a guest post by Esther Spencer.

You're working hard to look your best. You're either trying to lose fat or build muscle. You've cleaned up your diet, but you need a routine to help you reach your goal. No problem. We've got a few tips on workout routines for each goal so you can achieve your ideal physique.

Fat Burning Routine

Warm up before you start your fat burning workout. An effective fat burning workout will incorporate circuit training, which combines both resistance and cardio exercises. With a fat loss routine, you'll want to amp up the cardio to 4 or more days per week. You want to do 2-5 sets of 8-20 reps of light weight resistance exercises. The rest period between sets should be 30 seconds. With fat burning exercises, you want to work out the entire body and expend more energy to lose more fat.

Fat Burning Workout Example

You want to alternate the muscle groups you work out. Here is a sample routine where you're training 6 days and resting 1 day.

Day 1

Chest

Flat Dumbbell Bench press 4 sets of 10 to 15 reps
Incline Dumbbell press 4 sets of 10 to 15 reps
Dumbbell Flyes 3 sets of 10 to 12 reps

Biceps

Dumbbell Curls 3-4 sets of 10 to 12 reps
Preacher curls 3 sets of 12 to 15 reps

Calves

Standing toe raises 5 sets of 15 to 20 reps
Seated toe raises 3 sets of 15 to 20 reps

Abdominals

Incline sit ups 4 sets of 15 to 20 reps
Seated leg raise with bent knee 3 sets of 15 to 20 reps

Day 2

Legs

Extensions 4 sets of 15 to 20 reps
Leg press 4 sets of 15 reps
Squats 4 sets of 10 to 12 reps
Leg curl 3 sets of 12 to 15 reps

Triceps

Pull downs 4 sets of 15 to 20 reps
Dumbbell Extensions 3 sets of 8 to 10 reps

Abdominals

Incline sit ups 4 sets of 15 to 20 reps
Seated leg raise with bent knee 3 sets of 15 to 20 reps

Day 3

Back

Lat Pull downs 4 sets of 10 to 12 reps
One arm row 3-4 sets of 8 to 12 reps
Cable rows 3 sets of 12 to 15 reps
Hyper extensions 2 sets of 12 to 15 reps

Shoulders

Military press 4 sets of 8 to 10 reps
Lateral raise 4 sets of 12 to 15 reps
Upright rows 3 sets of 8 to 10 reps
Rear Delt Raises 3 sets of 10 to 12 reps

Calves

Standing toe raise 5 sets of 15 to 20 reps
Seated toe raise 3 sets of 12 to 20 reps

Abdominals

Vertical leg raise 4 sets of 15 to 20 reps
Seated leg raise with bent knee 3 sets of 15 to 20 reps

Muscle Building Routine

Building muscle will require more reps and heavier weights. You'll want to do 3-4 sets of 6-20 reps for each body part you want to work out. Steadily decrease the reps as your sets progress. For an example: 1st set of 15 reps, 2nd set of 12 reps, 3rd set of 10 reps, 4th set of 8 reps. As you bench press, steadily increase the weight in increments for each set. The rest period should range from 1-2 minutes. To increase growth, you will want to focus on each muscle group. You should perform 3-4 exercises per group.

Muscle Building Workout Example

In this example, you're in the gym 3 days and resting 1 day. Remember to always warm up before training.

Day 1

Chest:

Barbell Bench press 4 sets; 8-10 reps
Flat bench dumbbell press 3 sets; 6-8 reps
Incline barbell press 4 sets 8-10 reps
Incline dumbbell flyes 3sets; 8-12 reps

Biceps:

Barbell curls 4 sets; 6-8reps
Incline Dumbbell Curls 4 sets; 8-10reps

Triceps:

Triceps Extentions 4sets; 10-12reps
Nose Breakers 4sets; 6-8reps

Day 2

Legs:

Extensions 4 sets; 12-15reps

Squats: 4-5 sets; 8-10reps
Leg Press: 4-6 sets; 10-12 reps
Hamstring curls 4sets; 8-10reps
Stiff leg deadlifts: 4 sets; 8-10reps

Day 3

Back:

Lat Pull downs 4sets; 8-12 reps
Bent over barbell rows 4 sets; 6-8reps
Cable rows 4sets; 8-10reps
Shoulders: Military press 4-5sets; 8-10reps
Lateral raises 4 sets; 8-10reps

Rear Delt Raises 3 sets 8-10 reps
Upright rows 4 sets; 6-8reps

Day 4 Off

*Repeat Cycle*

Note: Abdominal and calves are to be trained twice a week.

Abdominal:
Incline sit ups 4 sets; 15-20reps
Seated leg raise 4 sets; 15-20reps

Calves:
Standing toe raises- 6 set (2 sets toes straight, 2 sets toes inward, 2 sets toes outward); 15-20reps
Seated toe raise- 4 sets; 15-20 reps

Conclusion

Whether you are working to lose fat or build muscle, you will want to vary your workout program to avoid hitting a plateau. Diet also will be the most important factor no matter what you are trying to do. While an average diet is 2,000 calories per day, a fat burning/weight loss diet may be 1,500 calories/day. However, a muscle/mass building diet may require 3,000 to 4,000 calories/day. To achieve your goals, eat a clean diet and work out regularly.

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Post from: John Is Fit - Personal Weight Loss Blog

Workout Routines: Burning Fat vs Gaining Muscle

Thursday, July 21, 2011

DrMirkin's eZine: Weight loss, tendon length, more . . .

Dr. Gabe Mirkin's Fitness and Health E-Zine
July 24, 2011

What You Eat Is More Important than How Much You Eat

A study From Harvard School of Public Health shows that
telling overweight people to "eat less and exercise more" rarely
helps them lose weight (New England Journal of Medicine, June 23,
2011). That encourages them to eat any foods they want and, as
they age, they continue to gain weight which is associated with
increased risk for heart disease, diabetes, strokes, breast
cancer, colon cancer, and premature death.
120,877 healthy, non-obese women and men were followed for
20 years. The study shows which foods and lifestyle factors
should be avoided to prevent an average weight gain of almost 17
pounds in 20 years. If you eat the wrong foods, you can gain
weight even if you exercise. Small changes in eating and
exercising can prevent this weight gain. Those who were overweight
at the start of the study gained the most weight over the study
time.
STUDY SURPRISES: Weight gain is not associated with eating
yogurt, nuts, or peanut butter. Yogurt appears to contain
bacteria that cause the body to produce hormones that make you
less hungry. Nuts contain primarily monounsaturated fats that are
not associated with increased risk for weight gain.
FOODS THAT CAUSED THE MOST WEIGHT GAIN:
*French fries (2 lbs per four-year period)
*potato chips (1.69 lbs)
*potatoes (1.28 lbs)
*other forms of potatoes (0.57 lb)
*sugar-sweetened beverages (1 lb)
*red meats (0.95 lb)
*processed meats (0.93 lb)
*refined grains (0.39 lb)
*sweets and desserts (0.41 lb)
*other fried foods (0.32 lb)
*fruit juice (0.31 lb)
*butter (0.3 lb)
FOODS THAT CAUSED THE MOST WEIGHT LOSS:
*vegetables (-0.22
lb per four-year period),
*whole grains (-0.37 lb)
*fruits (-0.49 lb)
*nuts (-0.57 lb)
*yogurt (-0.82 lb).
LIFESTYLE FACTORS: In addition to diet, the study shows
that you should exercise daily, sleep 6 to 8 hours a day, restrict
television watching, avoid smoking and do not take more than one
drink a day.

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

Reports from DrMirkin.com

Weights to strengthen bones
http://www.drmirkin.com/joints/8254.html

Raise good HDL
http://www.drmirkin.com/heart/8756.html

Flat feet
http://www.drmirkin.com/fitness/8953.html

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Dear Dr. Mirkin: Can you predict which children are likely to
excel in certain sports just by looking at them?

Yes! Those with the longest Achilles tendons in the back of
the lower leg will probably be better long distance runners, while
those with the shortest Achilles tendons will probably be the best
body builders (Medicine & Science in Sports & Exercise, August
2011) .
Look at the ratio of the Achilles tendon to the large bulge
above it which is the calf muscle group. If the Achilles tendon
is more than half way up your leg, you have a long tendon and have
an advantage in running long distances. If the calf muscle bulge
goes down almost to your ankle, you have the potential to be a
body builder. Body building contests require athletes to have
very large muscles which are characterized by long muscles with
shorter tendons.
When you run, you land on your foot and spring forward in
the air to drive your body forward. When you land, the Achilles
tendon stretches and stores up to 70 percent of the energy of the
force of your foot hitting the ground. Then the tendon shortens
to release this extra stored energy, to drive you forward. Those
with the longest tendons store the most energy to drive you
forward with greater force. The authors proved this by showing
that people with longer Achilles tendons required less oxygen to
drive them forward after their foot hits the ground. Lack of
oxygen is the limiting factor to how fast you can run over long
distances.

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

Dear Dr. Mirkin: Why have I suffered sports injuries primarily
in the winter and spring?

You could lack vitamin D. To meet your needs for that
vitamin, you have to expose your skin to sunlight or take vitamin
D pills. You cannot get enough vitamin D from foods.
NFL players with low vitamin D levels are at increased risk
for muscle and tendon injuries (American Orthopaedic Society for
Sports Medicine's Annual Meeting in San Diego, July 11, 2011). The
lower the level of vitamin D, the more likely the players were to
be injured.
Vitamin D acts directly on specific receptors in muscles to
make them stronger and prevent injury (Scandinavian Journal of
Medicine & Science in Sports, April 2010). A review of several
studies shows that giving vitamin D pills to athletes with normal
blood levels may not strengthen muscles, but lack of vitamin D
weakens muscles. Giving athletes who have a deficiency defined by
blood levels of D3 below 25 nmol/L, strengthens their muscles
(Osteoporosis International, October, 2010).
We have known for more than 50 years that taking large doses
of male hormones can help athletes recover faster and grow
stronger with significantly larger muscles. Recent research shows
that male hormones
(the anabolic steroid nandrolone decanoate) strengthens muscles by
stimulating the vitamin D receptor in muscles (Annual Meeting of
the Endocrine Society, June, 2011). Athletes with vitamin D3
levels below 75 nmol/L may need more sunlight or vitamin D pills.

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

Recipe of the Week:

Mexican Shrimp Salad
http://www.drmirkin.com/recipes/MexicanShrimpSalad.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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Monday, July 18, 2011

July 17: Exercise principles, trichomonas, more . . .

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

http://www.drmirkin.com/public/ezine071711.html
Everyone Should Train like an Athlete
How common is trichomonas?
Should I take calcium pills?
Reports: Estrogen from yams, get strong, gall stones

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

Reports from DrMirkin.com

Yeast infections
http://www.drmirkin.com/women/W175.htm

Lactic acid as fuel
http://www.drmirkin.com/fitness/lactic_acid_intervals.html

High body temperature during exercise
http://www.drmirkin.com/fitness/9638.html

Prevent memory loss
http://www.drmirkin.com/fitness/prevent_memory_loss.html

What to eat after exercise
http://www.drmirkin.com/fitness/eat_after_workout.html

Good and bad fats
http://www.drmirkin.com/goodfood/fat.html

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

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Sunday, July 17, 2011

Baby First Year

Baby First Year


Pregnant Celebrity Mommies

Posted: 16 Jul 2011 07:14 PM PDT

Hello preggy mommies! Think you are in this pregnancy thing alone? Think again! So many celebrity moms are expecting like you! And what better way to celebrate motherhood? The hollywood way!! With Victoria Beckham's recent birth to beautiful Harper Seven, and Natalie Portman's to baby Aleph, we cannot help but get thrilled for the next [...]

Start Giving Skills to your Child

Posted: 16 Jul 2011 07:04 AM PDT

As by up till now, you have entertained your baby a lot. It's time to start teaching him step-by-step. Make them cook "Like father is son" has been well proved statement. As you yourself have noticed that the way you do things your baby tries to do it in same manner. This activity you can [...]

Vision development of Baby

Posted: 15 Jul 2011 06:27 AM PDT

Its rightly said that life Is very beautiful only if we able to see it and but natural, we can only see if we have eyes. Baby's viewing power develops within period of 6-8 months outside womb. Along with development of brain his viewing power gets upto the mark. Its an step-by-step process as follow: [...]

Are Probiotics safe to use for children?

Posted: 14 Jul 2011 06:16 AM PDT

Probiotics are increasingly becoming widely accepted and used basically because of its potential benefits. It is a very effective supplement developed recently that are actually made up of useful bacteria. These bacteria are not harmful and do not lead to any sickness or disease. But there are some bacteria that are naturally found in our [...]

10 Things You Can Do To Avoid Diaper Rash

Posted: 13 Jul 2011 05:58 AM PDT

          Most babies at one time or the other will suffer from the uncomfortable diaper rash. Fortunately in most cases there is no harm done to the baby, except for the discomfort to the baby. The biggest symptom is tired parents because of the fussy behavior of the baby. Fortunately to all those parents, Diaper [...]