Fast Track to Flex Appeal

Man's got to know his limitations." Spend enough time in the gym and you gain an acute appreciation of what Clint Eastwood meant with that immortal line. Eventually, we all run up against the limitations of whatever workout system we're using. Some help make us bigger, some help make us stronger, some help make us leaner, but none seems to do all three at once.

While I agree that it's often more efficient to pursue one goal at a time, the workout system I created for my new book, Huge in a Hurry, allows you to multitask. You'll build size and strength, thanks to the intense challenge to all your muscle fibers from the high-speed reps. And you'll get leaner, thanks to the maximum-effort sets. Try it for four weeks, and you'll see that your limitations aren't really all that limiting.

Your 4-week flex plan

In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size

Directions: Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise—regardless of how many sets it takes you.

Here's how it works: For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes four to six reps. You want this to be a challenging weight, of course, so choose what you think is the heaviest weight that allows you to lift at least four reps but no more than six. Then simply do as many sets as you need to complete the total number of reps for that exercise. (If you do fewer reps in subsequent sets, that's fine.)

One more guideline: Perform every rep of every exercise as fast as possible with good form, without pausing at any point. Stop the set if you're slowing down or if your form changes—for example, your range of motion shortens or you need to cheat to finish a rep.

Workout A

• 25 total reps per exercise
• 4-6 rep range, first set
• 45 seconds of rest between sets

1. Chin-Up (or Underhand-Grip Lat Pulldown)

Using an underhand, shoulder-width grip, start the set from a dead hang with your knees bent and ankles crossed behind you [A].

Pull yourself up as fast as possible until your chest touches the bar [B].

If you can't do that many chinupsor don't have access to a chinup bar, do underhand-grip pulldowns on a straight bar with your hands about shoulder-width a part.

2. Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench. Start with your arms straight, holding the weights directly over your chest [A].

Lower them to the sides of your chest [B], and then immediately push them back to the starting position.

3. Front Squat

Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they're parallel to the floor, allowing the bar to roll back onto your fingertips [A].

Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor [B]. Push your body back to the starting position.

4. Barbell Lying Triceps Extension

Grab an EZ-curl bar or a barbell with an overhand grip, your hands a little less than shoulder-width apart. Lie on a flat bench and hold the bar over your chest with your arms straight [A].

Without moving your upper arms, bend your elbows to lower the bar until your forearms are past parallel to the floor [B]. Pause, and then lift the weights back to the starting position by straightening your arms

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Exercise, Education Keep You Sharp in Old Age

If you want your mind to stay sharp when you're 90, here's what you'll need to do.

Exercise moderately or vigorously at least once a week, live with someone, avoid smoking and continue to volunteer or work into your 70s or 80s.

A new study shows that seniors with at least a high school education and a ninth-grade literacy level who followed such a lifestyle were more likely to stay mentally fit than those who didn't.

"The take-home message from the study is, you can maintain your cognitive function in late life," said study author Alexandra Fiocco, a postdoctoral fellow at the University of California, San Francisco. "People are afraid they will experience cognitive decline as they age. But not everyone declines."

The study appears in the June 9 issue of Neurology.

Researchers examined about 2,500 men and women aged 70 to 79 living in Memphis, Tenn. or Pittsburgh, Pa. All were taking part in the Health, Aging and Body Composition study.

Cognitive skills were tested four times over the eight-year study: at the outset and at years 3, 5 and 8.

As time passed, many of the participants showed decline in cognitive function -- about 53 percent experienced minor cognitive decline and 16 percent showed major cognitive decline.

But about 30 percent of the participants showed no cognitive decline -- and a few even improved their scores on cognitive tests.

So, what separated those who experienced mental decline from those who stayed sharp?

Seniors who exercised moderately to vigorously at least once a week were 30 percent more likely to maintain their cognitive function than those who didn't exercise that often, according to the study.

Those who had at least a high school education were nearly three times as likely to stay sharp as those who had less education, while older adults with a ninth-grade literacy level or higher were nearly five times as likely to avoid mental decline as those with lower literacy levels.

Nonsmokers were nearly twice as likely to stay sharp as those who smoke.

And seniors still working or volunteering were 24 percent more likely to maintain cognitive function, as were people who didn't live alone.

"To this day, the majority of past research has focused on factors that put people at greater risk to lose their cognitive skills over time, but much less is known about what factors help people maintain their skills," Fiocco said.

Hypertension and diabetes showed little impact on cognitive skills.

Dr. John Hart Jr., a professor of behavioral and brain sciences and neurology at the University of Texas at Dallas, said patients often come in wanting to know exactly what they need to do to avoid the problems associated with aging.

No one really knows precisely what that prescription is, Hart said. But studies such as this shed light on some of the lifestyle factors that separate those who are experiencing healthy aging and those who aren't.

"These are exciting studies that are getting us closer and closer to finding out what you need to do for a healthy old age," he said.

For people looking to improve their cognitive condition, Hart said there is no one product on the market or type of mental exercise that has been shown to be beneficial above the others.

Instead, take up a different activity, volunteer, try new things to challenge your brain, he suggested.

"It always comes back to eat healthy, exercise, take care of yourself," Hart said. "Stay physically and mentally active, and you will increase your chances of successful aging."

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Abs in No Time

Grab a medicine ball for an intensified crunch workout that will flatten your belly before beach season.

Get ripped fast

In these days of bogus infomercials, fat-burning concoctions, and fitness contraptions that promise incredible abs, there's something reassuring about a workout with a medicine ball. The heft of a vintage medicine ball makes us want to put on gray sweats and start heaving it around with the fellas, grunting contentedly. On the other hand, you can take the vintage thing too far. Leather is out; vinyl is in. Medicine balls now have easier-to-grab surfaces, and they come in many sizes and weights. (They still need a new name, though. Medicine?!)

What are you waiting for?

Here's a leave-me-alone, in-a-hurry, 21st-century set of exercises that uses the weight of a medicine ball to blast your belly from top to bottom, and your obliques on the sides—those all-important muscles you use when doing twisting, turning moves in sports. The workout was designed by Jacqueline Wagner, C.S.C.S., a strength coach in New York City. The added weight of the medicine ball will give you a more intense workout than you'll get with conventional crunches.

Use a ball that's light enough so you can do one set of each exercise without straining or arching your back. A good weight for ab workouts is a 4-kilogram medicine ball (just shy of 9 pounds). Start with one circuit and build up to three sets of the circuit. Use a slow, controlled movement for the Double Crunch and Reverse Crunch.

Double Crunch

Starting position: Lie on your back, with your hips and knees bent as shown and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.

The move: Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale and ...

The finish: Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition, and keep alternating ball positions for the entire set.

Seated Twist

Starting position: Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a sit-up. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor.

The move: Hold the ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

The finish: Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that's one set.

Hint: Keep your head in line with your torso throughout the movement. Perform this move as quickly as possible.

Reverse Crunch with Knee Drops

Starting position: Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise.

The move: Contract your abdominals and pull your knees to your chest, then return them to the starting position.

The finish: Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep.

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Exercise Protects Your Brain and Memory

For many years, experts have advised people to exercise their brains to combat the memory loss associated with Alzheimer's disease and other disorders leading to cognitive decline. For example, they suggest computer games, playing cards or chess, doing cross-word puzzles, and simply maintaining active social interactions. And such brain exercises do seem to result in modest benefits.

A number of small observational studies had suggested that physical activity can also help maintain memory and reduce the risk of cognitive decline. Reports in 2006 on two large prospective studies supported the benefits of exercise on cognitive function. Participants were 65 years of age or older and free of cognitive impairment on entry into these studies, and they were followed for an average of about 6 years. One study of 1,740 men and women from Seattle found that the risk of dementia was 38 percent lower in those who exercised 3 or more times a week compared to those who exercised fewer than 3 times a week. The authors concluded that their results “suggest that regular exercise is associated with a delay in onset of dementia and Alzheimer disease.”

A second study of 3,375 men and women found that participants who were in the group with the highest expenditure of physical activity had a 50 percent lower likelihood of developing dementia than those with the lowest level of physical activity.

Similarly, an article in a recent Journal of the American Medical Association described the results of a randomized trial of aerobic exercise in 138 Australian subjects older than age 50. On their entry, the participants did not have objective evidence of dementia. When assessed after 18 months for signs of Alzheimer disease and cognitive decline, subjects who had been assigned to the exercise group showed a modest improvement in cognition compared to non-exercisers.

None of these or other studies have shown that physical exercise has a truly dramatic effect on preservation of mental function. Nonetheless, the results suggest that healthier aging and prevention or delay in the development of dementia may be added to the many other benefits of regular exercise.

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The Most Shocking "Healthy" Foods! (And What You Should Eat Instead!)

You know that annoying person in your office or neighborhood who knows how to push your buttons? Well, a lot of food marketers are in the button-pushing game, as well: They’re using buzzwords to tempt you to eat what you shouldn’t. If they can make your belly override your brain, their profit margins might double (often along with the chins).

We’re talking about “reduced fat” products that probably do have less fat--but also piles of sugar and salt to compensate for the lack of flavor--and “all-natural” products that really do come from nature, along with scoopfuls of chemical additives like something straight out of Dr. Frankenstein’s laboratory.

And the most deceptive, dangerous word of all? “Healthy.” Because there is really no way to define it, the FDA has no way to regulate it. And just about anything can be “healthy”—or unhealthy—depending on how much you stuff into your mouth. The latest book in our bestselling series—Eat This, Not That! The Best (and Worst!) Foods in America!—rips the confusing labels off the foods you eat, and exposes the ugly truth behind some of the food industry’s most dangerous health claims. This exclusive excerpt will give you a taste of five of the most dangerous “healthy” restaurant foods, plus better ways to make your meal.WORST 'HEALTHY' SOUP
P.F. Chang’s Chicken Noodle Soup
759 calories
24 g fat (4 g saturated)
4,135 mg sodium
92 g carbs

It’s the best part about getting sick: The promise of chicken noodle soup to come. Studies have shown it works, too, but no study could have planned on the torrent of sodium that swirls around among Chang’s noodles. Experts recommend capping your daily sodium intake at 1400 milligrams, ideally, and no more than 2,400 mg. Any more than that can put you at an increased risk for heart disease, not to mention swell you up via water retention. Unfortunately all Chang’s soups suffer a similar fate. Your only choice is to swap out your bowl for a smaller cup.

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Melt Away Calories in Half the Time

This routine pushes the muscles in half of your body, and then allows them to recover while you push the other half.

Cycle through all four exercises, resting one minute between each, and repeat for 15 minutes. You'll hit every muscle and move at a pace fast enough to melt fat, says the workout's creator, Mike Robertson, co-owner of Indianapolis Fitness and Sports Training.

1. Lunge

Stand holding a dumbbell in each hand, arms at your sides, palms facing in.

Tighten your stomach as you step forward with your right foot, land on your heel, and lower your back knee to just above the ground.

Drive off your heel to return to the starting position.

Do eight to 12 reps with each leg.

2. Dumbbell Row

With a dumbbell in your right hand, place your left hand and left knee on a bench.

Keep your back flat and upper body parallel to the floor as your right arm hangs.

Now raise your right upper arm to your rib cage, squeeze your shoulder blade back, and lower it again.

Do eight to 12 reps with each arm.

3. Romanian Deadlift

Standing on your left foot, hold a dumbbell in front of your thigh with your right hand, palm facing you.

Keep your chest up and back flat, bend at the hips, and lower your right arm.

As you start to feel your hamstring stretch, straighten up again.

Do eight to 12 reps with each arm.

4. Push-Up

Lie face-down on the floor with your palms slightly wider than shoulder-width apart, fingers pointing forward.

Push yourself up until your body weight rests only on your palms and toes.

Lower yourself slowly until your chest barely touches the floor.

Repeat for eight to 12 reps.

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How Can I Shape Up Fast?

Q: Summer’s already here and I’m still out of shape. What’s the quickest way to see results, and how much can I realistically expect to improve in the next month or so?

A: Memorial Day has come and gone, and you feel that you weren’t at the top of your game. Well, don’t fret—you actually have a couple of weeks before summer officially hits, and there's plenty you can do to look and feel better than you do now. I like to ask all of my clients when they start to train with me what their current fitness and nutrition regimen is. A few healthful tweaks will go very far to get you looking and feeling like you are ready for the beach—and just one month is all it will take to get you there.

Starting tomorrow morning, I want you to do the following routine as soon as you get out of bed. This is from my new DVD, "The Seven Day Prescription." Start with a set of push-ups (as many as you can do on your toes—if fewer than 15 repetitions, complete the set on your knees).

Move in to the Plank. In this position, you’ll simulate the "up" part of a push-up and hold for 30 seconds. Keep your abs tight and your back flat the entire time. If the plank is too hard, try the Low Plank instead.

Follow with Plié Toe Squats (15 to 20 repetitions). To perform: Stand with legs out wide and hands on hips. Turn toes out 45 degrees and keep your heels in. Bend your knees and sink down into a squat. Lift your left heel, then lower. Then alternate lifting right and left heels for 30 seconds.

Finish with Alternate Forward Lunges with Torso Rotation (15 to 20 repetitions). Standing with feet shoulder-width apart and hands behind your head, take a large step forward with your right foot. Sink down into a lunge (without letting your knee bend past your toes), and twist your torso while pointing your left elbow to your right knee. Push back up through your front heel and return to starting position. Repeat lunge with left foot, twisting and reaching out with right elbow.

Do the entire circuit without any rest in between each exercise, and then repeat two or three times. This workout should take about 10 minutes and will get your body and brain revved up for the day.

On the nutritional side, consider my A-B-Cs of nutrition: Start eschewing alcohol, bread and other processed carbohydrates in your diet. Start each day with a healthful dose of protein, such as scrambled egg whites with vegetables. The protein will help fuel your body and start your day on the right note. If you're still hungry, a cup of steel-cut oatmeal, prepared with water instead of milk, is a good energy booster. During the day, try to have five small meals every three hours (7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m.), with energizing, nutrient-dense snacks such as almonds, red peppers, or whey protein shakes at 10 a.m. and 4 p.m.

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Hair Loss and Protein Deficiency

By Robert Shmerling, M.D., Harvard Health Publications

Q: Is it true that hair loss is common if you don't eat a lot of protein?

A: For most people with hair loss, inadequate protein is not to blame.

It's true that severe protein malnutrition may cause hair loss. But people with adequate access to food, a normal appetite and normal digestion should not lose hair due to low protein intake. In fact, it's more important that you get "enough" protein, not that you eat "a lot" of protein. A healthy, average adult diet includes about 50 grams of protein daily, representing about 10 percent of the total calories. You can easily get that much from a turkey sandwich, a glass of milk, and a cup of yogurt.

The most common causes of hair loss are unrelated to protein intake. These include:

• Male pattern baldness—A combination of genetics and hormonal influences cause hair follicles to shrink, producing less and less hair over time
• Injury to the hair, including heat and chemical exposures at the beauty parlor
• Medications—A long list of drugs can cause hair loss
• Stress over a major illness
• Pregnancy—During pregnancy, hair grows thicker and after delivery, hair loss is common

Rare causes of hair loss include liver failure, kidney failure, and skin diseases (such as alopecia areata or lupus).

For people with protein malnutrition, there are much bigger health concerns than hair loss, such as poor immune function, poor wound healing, lack of energy and muscle weakness.

Common causes of protein malnutrition include inadequate access to food, abnormal absorption of nutrients by the digestive tract (as may occur with colitis, infections or other intestinal diseases), HIV, cystic fibrosis, unusual diets and anorexia nervosa.

Other risk factors for protein malnutrition include:

• Poor appetite
• Needing help to eat (as with an elderly person with dementia)
• Swallowing problems
• Taking multiple medications
• Depression
• High nutrient requirements (as with children)
• Repeated "flares" of illness requiring hospital stays
• Alcoholism

It is rare to develop protein malnutrition in the absence of risk factors as long as you have access to a balanced diet.

So, adding protein to your diet is unlikely to slow or prevent hair loss in the absence of protein malnutrition. Talk to your doctor about any concerns you have about your protein intake and hair loss. Simple blood tests can provide useful information about your protein status. Even if your protein levels are normal, your doctor may be able to identify another readily treatable, reversible cause of hair loss.

Robert Shmerling, M.D., is associate physician and clinical chief of rheumatology at Beth Israel Deaconess Medical Center and an associate professor in medicine at Harvard Medical School. He is an active teacher in the Internal Medicine Residency Program, serving as the Robinson Firm Chief. He is also a teacher in the Rheumatology Fellowship Program and has been a practicing rheumatologist for more than 25 years.

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Osteoporosis

Introduction

From Healthwise

Bone thinning occurs as part of the natural process of aging. If the thinning continues to the point that your bones become fragile and in danger of breaking, you have osteoporosis. However, osteoporosis is considered a preventable disease.

Key points

• After age 30, men and women naturally begin to lose bone mass. You can slow bone loss and possibly prevent osteoporosis by eating a diet rich in calcium and vitamin D.
• Getting enough calcium and vitamin D is especially critical for women in the first few years after menopause, when bone mass is lost more rapidly.
• Most Americans get only half the calcium they need from their diet. If you do not get enough calcium from the foods you eat, change your diet or take calcium and vitamin D supplements. Your body needs vitamin D to absorb calcium.
• If you are diagnosed with osteoporosis, you should take calcium and vitamin D supplements in addition to any other medicine prescribed by your doctor.
• Calcium is found in many foods, including dairy products such as milk or yogurt, fortified orange juice, and many vegetables.

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Environment and Health

A project on the economic valuation of environment-related health impacts for children was initiated. A workshop was held in 2003 (see synthesis report and proceedings). Based upon the findings from this workshop, the second phase of the project was launched in January 2006.

Another project on co-ordination between environmental and health policies compares the means by which environment health impacts are assessed and will contribute to improved policy coordination.

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Eating Well’s Diabetes Meal Plan

Our menus are simple to follow and designed by EatingWell's nutriton staff with a variety of healthy, delicious recipes, an abundance of whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to make sure you're meeting your basic needs for calcium, protein and other essential nutrients while you are dieting. Our menus come in three calorie levels: 1,200, 1,500 and 1,800, and are rounded out with healthy snacks to keep your diet interesting and help you to feel satisfied.

You're likely to lose weight on any of these plans since shedding pounds is a matter of consuming fewer calories than you expend and most adults eat more than 1,800 calories a day. So, how to choose what level is best for you?

One option is to take a simple approach: If you're a relatively small person or someone who doesn't have much weight to lose, shoot for a lower-calorie goal. (The lower you go, the faster you lose—but there's no point in setting up unrealistic expectations if you can't meet them.) If you're a tall person or someone who is carrying quite a few extra pounds, you'll probably do quite well on the higher-calorie plan. If you're not sure, start in the middle, with 1,500 calories, and adjust up or down based on how satisfied you're feeling—physically and about how quickly you're losing weight.

If you want to calculate your goal more precisely, use the following equation: Multiply your weight (in pounds) by 12 and subtract 1,000. Then select the calorie level that's closest to your answer. This will help you to lose about two pounds per week. (Note: It's important to consume at least 1,200 calories each day. Below that, it's hard to meet your daily nutrition requirements.)

From www.eatingwell.com with permission. © 2009 Eating Well Inc.

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Prevention of deafness and hearing impairment

Activities at the World Health Organization for prevention of deafness and hearing impairment assist Member States in reducing and eventually eliminating avoidable hearing impairment and disability through appropriate preventive and rehabilitative measures.

Its strategic target is to eliminate 50% of the burden of avoidable hearing loss by the year 2010.
WHO and WWHearing embark on new collaboration to provide affordable hearing aids

18 October 2006 - WHO and WWHearing (World Wide Hearing Care for Developing Countries) agreed to work together to encourage and enable provision of affordable hearing aids and services on a massive scale, especially in developing countries and underserved communities.

AREAS OF WORK: Primary ear and hearing care A training resource aimed at reducing deafness and hearing problems in developing countries. Epidemiology and economic analysis Promoting surveys and gathering data for measuring the burden of deafness and hearing impairment. Strategies for prevention Developing strategies for prevention: currently addressing ototoxic drugs, chronic otitis media, excessive noise, provision of affordable hearing aids. National programmes Assisting countries to develop national programmes for prevention of deafness and hearing impairment. Raising awareness Raising awareness, knowledge and skill amongst primary health care and other health workers.

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Fast Food Meals Under 500 Calories

Tough times call for desperate measures: Dollar menus and extra-value meals you once dutifully shunned are now starting to look pretty good. Sure, they’re bad for you, but, man, what a deal! That's the thought process fast food chains like McDonald's, Burger King, KFC, Taco Bell, and Pizza Hut are banking on—literally. All of these companies have seen sales go up (as well as their customers' weight) this year. Considering the dismal economy, we don't blame you for eating less-than-healthy foods to save a few bucks. But we can't just stand here and watch you order the greasiest item on the menu, either. That's why Eat This, Not That!has compiled this list of 10 fast food meals under 500 calories.

Less than 500 calories at Burger King

Whopper Jr. without Mayo with Garden Salad and 10-oz Minute Maid Orange Juice

• 445 calories
• 12 g fat (4.5 g saturated fat)
• 520 mg sodium

Save 9 grams of fat by opting for barbecue sauce instead of mayo. At 80 calories a packet, BK's mayo is one of the worst in the fast food world. Still feeling hungry after the last bite? Order another Garden Salad. You'll still take in fewer calories than if you had consumed a small order of fries.

Less than 500 calories at Hardee's

Charbroiled BBQ Chicken Sandwich with Side Salad with Low Fat Balsamic Dressing

• 445 calories
• 7 g fat (2.5 g saturated fat)
• 1,690 mg sodium

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Eye

Macular Degeneration

Also called: Age-related macular degeneration, AMD

Macular degeneration, or age-related macular degeneration (AMD) is a leading cause of vision loss in Americans 60 and older. It is a disease that destroys your sharp, central vision. You need central vision to see objects clearly and to do tasks such as reading and driving.

AMD affects the macula, the part of the eye that allows you to see fine detail. It does not hurt, but it causes cells in the macula to die. In some cases, AMD advances so slowly that people notice little change in their vision. In others, the disease progresses faster and may lead to a loss of vision in both eyes. Regular comprehensive eye exams can detect macular degeneration before the disease causes vision loss. Treatment can slow vision loss. It does not restore vision.

National Eye Institute

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Tension Headaches

Cause

From Healthwise

The cause of tension headaches is not clear. Experts believe there may be more than one factor that causes a tension headache. In the past, doctors believed that tension or spasms of the muscles of the neck, face, jaw, head, or scalp played a role in causing these headaches. Now they think a change in brain chemistry may also help cause a tension headache.

Symptoms

Symptoms of tension headaches include:

• A constant headache that does not throb or pulse. You usually feel the pain or pressure on both sides of your head.
• Tightness around your forehead that may feel like a "vise grip."
• Aching pain at your temples or the back of your head and neck.

Unlike migraines, tension headaches do not often occur with nausea, vomiting, or sensitivity to both light and noise (but you may have one or the other), and they are not usually disabling. Episodes of tension headaches last from 30 minutes to several days. Tension headaches are considered chronic when they occur at least 15 days or more a month.

Chronic tension headaches frequently occur along with other conditions such as anxiety or depression. While not common, serious conditions such as tumors or infections may cause a headache.

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Carbohydrate-loading diet

Definition

A carbohydrate-loading diet (or carb-loading diet) involves increasing the amount of carbohydrates you eat and decreasing your activity several days before a high-intensity-endurance athletic event. Carbohydrate loading helps maximize energy (glycogen) storage and boost your athletic performance.

Purpose

Carbohydrate loading is primarily beneficial if you're an endurance athlete — such as marathon runner, swimmer or cyclist — preparing for a high-intensity competition that will last 90 minutes or more. Carbohydrate loading may help you maximize energy storage for better endurance and delayed fatigue.

Carbohydrate loading isn't necessary for shorter activities such as recreational biking or swimming, weightlifting, and five- or 10-kilometer runs.

Diet details

The role of carbohydrates
Carbohydrates are found in grains, dairy products, fruits, vegetables and legumes (beans and peas). They're also found in sugar and sweets.

Carbohydrates are your body's primary source of energy. During digestion, your body converts carbohydrates into sugar. The sugar enters your bloodstream, where it's transferred to individual cells to provide energy. Some of the extra sugar is stored in your liver and muscles as glycogen.

Increase your energy storage
Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. But depending on your level of fitness, your muscles may run out of glycogen if you exercise intensely for more than 90 minutes. In turn, your stamina and performance may suffer. This can be an issue during activities such as long-distance running, swimming and cycling, soccer, and triathlons.

Enter carbohydrate loading, a performance-enhancing strategy. Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity:

• Step 1. About a week before the event, reduce or maintain your carbohydrate intake at about 50 to 55 percent of your total calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.
• Step 2. Three to four days before the event, increase your carbohydrate intake to 70 percent of your daily calories — or about 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid depleting your glycogen stores. Rest completely for a day before the event.

Stephen DeBoer, a marathon runner and registered dietitian at Mayo Clinic, Rochester, Minn., suggests this sample carbohydrate-loading meal plan for an athlete who weighs 170 pounds (77 kilograms). Based on 4 grams of carbohydrates per pound (kilogram) of body weight, it consists of about 70 percent carbohydrates.

Item (amount)	Carbohydrates (grams)	Calories
Breakfast
Milk, fat-free (12 ounces)	18	129
Nutty barley cereal (1 cup)	92	413
1 cinnamon raisin bagel (3 1/2-inch diameter)	39	194
Reduced-calorie margarine (1 tablespoon)	0	51
Morning snack
1 granola bar with oats, sugar, raisins and coconut (1 1/2 ounces total)	29	200
Grape juice, unsweetened (12 ounces)	56	228
Carrots, baby (12)	10	48
Lunch
Milk, fat-free (8 ounces)	12	86
4 slices whole-wheat bread (1 1/2 ounces per slice)	81	450
Chicken breast, roasted without skin (3 ounces)	0	142
Romaine lettuce, shredded (1/4 cup)	1	2
Mayonnaise-type salad dressing (2 tablespoons)	7	76
Tortilla chips, low-fat, baked (1 ounce)	23	118
Afternoon snack
Low-fat fruit yogurt (8 ounces)	47	250
Wheat crackers (10)	13	90
Apple, small (1)	21	77
Cranberry juice (12 ounces)	46	174
Dinner
Salmon, baked (3 ounces)	0	175
Brown rice (1 1/2 cups)	67	324
Broccoli, steamed (1 cup)	11	54
Milk, fat-free (8 ounces)	12	86
Lettuce salad with tomatoes and carrots (1 1/4 cups)	3	16
Fat-free Italian salad dressing (2 tablespoons)	2	14
Walnuts (1/4 cup)	4	191
Evening snack
Banana, medium (1)	27	105
Fig bars (2)	23	112
Frozen yogurt, fat-free — chocolate (1 1/2 cups)	55	299
Total	699	4,104

Results

If you're a man, a carbohydrate-loading diet can increase the levels of glycogen stored in your muscles by up to two times your normal amount. However, carbohydrate loading may not be as effective if you're a woman. Fewer studies of carbohydrate loading in women exist, and they've yielded unclear results. Women may need to consume a greater percentage of calories from carbohydrates during carbohydrate loading to get the same benefits, and the menstrual cycle also may play a role, but more research is needed.

Even if you've loaded up on carbohydrates ahead of time, you still need to replenish them during the event to maintain your blood sugar levels — especially if you've been going for more than 60 minutes. Try a piece of fruit or a sports drink.

Risks

Carbohydrate loading isn't right for every endurance athlete. Side effects may include:

• Weight gain. Much of this weight is extra water — but if it hampers your performance, you're probably better off skipping the extra carbs.
• Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates.
• Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.

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The Best Abs Workout You've Never Done

Use this cutting-edge core routine to sculpt your six pack.

If it weren't for dead guys, we'd probably never have started doing crunches. That's because for years, much of our knowledge of the way muscles work was based on the study of human cadavers. By looking at the anatomy of corpses, modern scientists figured that the function of our abdominal muscles must be to flex the spine. Which is exactly what you do when you perform a crunch, a sit-up, or any other move that requires you to round your lower back. As a result, these exercises were popularized as the best way to work your abs.

But the reality is that your abs have a more critical function than flexing your spine: Their main job is to stabilize it. In fact, your midsection muscles are the reason your torso stays upright instead of falling forward due to gravity. So your abs actually prevent your spine from flexing.

The upshot is that if you want better results from your core workout, you need to train your abs for stability. And the best part? You'll hardly have to move.

Your hard-core training plan

Fair warning: This workout may not feel like your usual abs routine. Because the exercises focus on spinal stabilization instead of spinal flexion, they don't create the same type of abdominal-muscle soreness you might feel from traditional core moves. But that doesn't mean they're not working. In fact, since I began using this method in my gym, my clients are seeing faster progress than ever. So don't worry—not only will this workout make your core strong and stable, it'll also make your abs pop. For the best results, do the workout that matches your training level—beginner, intermediate, or advanced—twice a week. Simply perform the exercises below in the order shown, using the prescribed sets, reps, and rest.

1. Beginner workout

Exercise 1: Plank on Elbows

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once.

Exercise 2: Mountain Climber with Hands on Bench

In push-up position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause two seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Exercise 3: Side Plank

Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do one more set.

2. Intermediate workout

Exercise 1: Plank with Feet Elevated

Use the guidelines for the beginner version of the exercise, but with both of your feet on a bench.

Exercise 2: Mountain Climber with Hands on Swiss Ball

Follow the beginner instructions, but place your hands on a Swiss ball instead of a bench.

Exercise 3: Side Plank with Feet Elevated

Do this the same way as the beginner version, but with both of your feet on a bench.

3. Advanced workout

Exercise 1: Extended Plank

Do the beginner version, but place your weight on your hands, which should be positioned about 6 to 8 inches in front of your shoulders.

Exercise 2: Swiss-Ball Jackknife

In pushup position with your feet on a Swiss ball, raise your hips and pull the ball forward. Do two sets of 15 reps, with 30 seconds of rest.

Exercise 3: Single-Leg Side Plank

Do the beginner version, but once you're in position, raise your top leg and keep it raised for the duration of the set.

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Sports Fitness

Sports can be a great way to get in shape or stay that way. Having a specific goal can be a great motivator. Physically, you need strength and endurance. Your training will vary with your sport. You would not train the same way for pole vaulting as for swimming. You might, however, cross train. Cross training simply means that you include a variety of fitness activities in your program. Research shows that cross training builds stronger bones.

Remember to listen to your body. If you frequently feel exhausted or you are in pain, you may be overdoing it. Injuries can be the result. And be sure that you use your body and your equipment safely. What you eat and drink is also important. Water is the most important nutrient for active people. Drink it before, during and after workouts.

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Exercise and Physical Fitness

Exercise and Physical Fitness

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

Centers for Disease Control and Prevention

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Asthma

Asthma, colds and flu — Keep your sneeze from turning into a wheeze.

From MayoClinic.com

A stuffy nose, sore throat or cough caused by a cold or the flu can be a nuisance. But if you have asthma, even a minor respiratory infection can mean major problems. It can trigger asthma symptoms such as wheezing and chest tightness that last for a number of days or even weeks. Asthma symptoms are often more severe when you have a respiratory infection than at other times — and may not respond as well to your daily asthma medication.

This doesn't mean you need to wear a face mask whenever you go out during cold and flu season. Instead, be extra diligent about following your asthma management plan and take reasonable precautions to avoid colds and flu. Most important, be aware of how you feel. If you think you're coming down with a respiratory infection, call your doctor.

Here's the lowdown on preventing respiratory infections along with more tips about managing asthma when you have a cold or the flu.

Why colds and flu trigger asthma attacks

When you have asthma, the air passages in your lungs overreact to allergens, irritants and infections — including viruses. As with any asthma trigger, infections cause your airways to secrete substances that cause inflammation and excess mucus. Compounding the problem, viruses can multiply more easily in lungs affected by asthma than in healthy lungs.

What to do when you have a cold or the flu

Despite your best intentions to stay healthy, an occasional cold or case of the flu is inevitable — especially in children.

• Call your doctor if you think you have a cold or the flu. Your doctor may prescribe an antiviral medication to help shorten the flu's duration and intensity if influenza is suspected or diagnosed. To be effective, antiviral medication must be taken as soon as possible after symptoms of influenza appear. There are no clear benefits of antiviral medication for colds.
• Take good care of yourself. Rest. Drink plenty of fluids. With your doctor's OK, consider over-the-counter cold or flu remedies to relieve your symptoms. The medication won't help you get over the cold or flu faster, but it may help you feel better in the meantime.
• Pay close attention to your asthma symptoms. If you notice warning signs of an asthma attack — such as coughing, wheezing, chest tightness or shortness of breath — adjust your medication as directed by your doctor. Quick action can help prevent a severe asthma attack.
• Monitor your airflow. Use a peak flow meter to monitor how well your lungs are working from day to day. Take your readings at the same time every day. If you notice a drop in your peak flow rate, adjust your medication as directed by your doctor.
• Know when your illness is something more serious. Seek medical care if you have trouble breathing or if your throat is extremely sore. Also get quick medical attention if you have any signs of pneumonia, such as a high fever, sharp pain when taking deep breaths or a cough that brings up phlegm.

Think prevention

When you're feeling better, do your best to stay that way. Here are a few things that can help:

• Stay in shape. Regular exercise strengthens your cardiovascular system and may decrease your sensitivity to asthma triggers.
• Get your yearly flu shot. Ask your doctor about a yearly influenza vaccination. (The nasal spray vaccination FluMist is not recommended for people with asthma).
• Ask your doctor if you need a pneumonia vaccination. Most people only need to get this vaccination one time, but in some cases a booster shot is needed.
• Avoid contact with anyone who's sick. Germs that cause respiratory infections are easily passed from person to person.
• Wash your hands often. This kills the germs that can cause respiratory infections. Consider keeping a bottle of hand sanitizer handy to kill germs while you're on the go.
• Avoid touching your eyes, nose and mouth. These are the points where germs that can make you sick can enter your body.

Colds and the flu are the most common respiratory infections that trigger asthma symptoms — but bronchitis, ear infections, sinus infections, and pneumonia can all trigger asthma symptoms too.

Unfortunately, respiratory infections such as colds are common, and there's no sure way to prevent any of them. But taking steps to avoid getting sick — and knowing what to do when you do come down with something — is a critical part of limiting asthma attacks and keeping your symptoms under control.

"The common cold is a well-recognized cause of asthma attacks," says James Li, M.D., an asthma and allergy specialist at Mayo Clinic, Rochester, Minn. "But early recognition and prompt treatment can prevent a mild asthma exacerbation from progressing to a severe asthma attack. Work with your doctor to develop a plan of action so that you're prepared when the first signs of a common cold occur."

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Infection

Abscesses

An abscess is a pocket of pus. You can get an abscess almost anywhere in your body. When an area becomes infected, your body's immune system tries to fight it. White blood cells go to the infected area, collect within the damaged tissue and cause inflammation. During this process, pus forms. Pus is the buildup of fluid, living and dead white blood cells, dead tissue and bacteria or other foreign substances.

Bacteria, viruses, parasites and swallowed objects can all lead to abscesses. Skin abscesses are easy to detect. They are red, raised and painful. Abscesses inside your body may not be obvious and can damage organs, including the brain, lungs and others. Treatments include drainage and antibiotics.

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Lose 10 pounds in five weeks.

You Gotta Have a Plan

Lose 10 pounds in five weeks. Make a plan.

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Can you really do it this time?

If you have a weight problem, it can feel hopeless. The heavier you get and the longer that you've been overweight, the more impossible it seems to be able to drop weight and keep it off. It's hard to believe that this time, it will work. But it can.

Even if you have biological tendencies that make it easy to gain and hard to lose weight, you can be leaner and fitter than you are now.

If you are overweight, there's a good chance you could be making smarter lifestyle choices. To lose weight, you'll have to train yourself to substitute poor choices with ones that will help you drop pounds.

Now is the time to take stock of your behaviors. This first step—a reality check of the eating and exercise choices you make most of the time—may be the most challenging part of making a change. But it's crucial for achieving lasting success.

So, to get yourself ready to follow the Lose 10 Pounds in 5 Weeks plan, here's what you need to do first:

Step 1. Take three days of this week to write down everything you eat. This will help you identify your specific eating patterns and spot areas where you can improve. This will be your Baseline Diet Diary. You can track your diet and eating habits at My Wellness Center.

Step 2. Learn to improve your diet. Read through these Eat Smart tips to get started.

Step 3. One of the simplest ways to squeeze fitness into your life is to walk more. Start the Walk-the-Fat-Off plan; each week has a designated walking program.

If you follow the Lose 10 Pounds in Five Weeks plan, not only can you start to get in the best shape of your life, you'll feel happier and more optimistic. Eating better will fuel you and give your body the nutrients it needs. Your daily walks will lift your mood and your self-confidence.

Welcome to the beginning of the rest of your healthy life!

This diet and exercise program should not be followed without first consulting a health-care professional. If you have any special health conditions requiring attention, you should consult regularly with your health-care professional regarding possible modification of this program.

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Bladder Cancer

Bladder Cancer

The bladder is a hollow organ in your lower abdomen that stores urine. Bladder cancer occurs in the lining of the bladder. It is the sixth most common type of cancer in the United States.

Symptoms include

• Blood in your urine
• A frequent urge to urinate
• Pain when you urinate
• Low back pain

Smoking is a major risk factor for bladder cancer. Exposure to certain chemicals in the workplace is another. People with a family history of bladder cancer or who are older, white or male have a higher risk.

Treatments for bladder cancer include surgery, radiation, chemotherapy and biologic therapy. Biologic therapy, or immunotherapy, boosts your body's own ability to fight cancer.

National Cancer Institute

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Swine Flu Now a Pandemic

'The virus is unstoppable,' WHO director says; U.S. health officials caution that declaration means virus hasn't gotten more severe, just more widespread

By Steven Reinberg, HealthDay Reporter

THURSDAY, June 11 (HealthDay News) -- The World Health Organization on Thursday declared the first flu pandemic since 1968, triggered by the rapid spread of the H1N1 virus across North America, Australia, South America, Europe and regions beyond.

WHO director Dr. Margaret Chan made the much-anticipated announcement immediately after an emergency teleconference with flu experts from a number of countries.

"The world is moving into the early days of its first influenza pandemic in the 21st century," Chan said in Geneva, according to the Associated Press. "The [swine flu] virus is now unstoppable."

The declaration pushes the WHO alert status on the outbreak from phase 5, where it had remained for weeks, to the highest level, phase 6, as the number of swine flu cases hit close to 30,000 in the United States, Europe, South America and Australia.

The rapid spread of cases in Australia, where they rose by more than 1,000 on Monday, appeared to fit a key criteria for declaring a global pandemic -- if at least two regions of the world are hit.

On Thursday, WHO said 74 countries have now reported 28,774 cases of swine flu, including 144 deaths, the AP reported.

U.S. health officials on Thursday were not surprised by the pandemic announcement. "It's based on the data," CDC director Dr. Thomas R. Frieden said during an afternoon press conference.

But, he added, "this does not mean there is any difference in the severity of the flu. There has been no change in the virus."

"Here in the United States, we have been responding as if it were a pandemic already," Dr. Anne Schuchat, director of the CDC's National Center for Immunization and Respiratory Disease, added.

What the pandemic declaration means, she said, is that "for countries that were not seeing the flu we have seen here, they need to dust off their pandemic plans."

In a separate statement in response to the WHO announcement, U.S. Department of Health and Human Services Secretary Kathleen Sebelius said, "What this declaration does do is remind the world that flu viruses like H1N1 need to be taken seriously. Although we have not seen large numbers of severe cases in this country so far, things could possibly be very different in the fall, especially if things change in the Southern Hemisphere, and we need to start preparing now in order to be ready for a possible H1N1 immunization campaign, starting in late September."

And U.S. Department of Homeland Security Secretary Janet Napolitano added, "This decision comes as no surprise. We acted aggressively to stay ahead of the virus as it spread across the country. Now our challenge is to prepare for a possible return in the fall."

"The Obama Administration has been working together across the government, and will continue to do so over the weeks and months ahead to keep the American people safe," she said.

According to WHO statistics, the last pandemic -- the Hong Kong flu of 1968 -- killed about 1 million people. By comparison, ordinary flu kills about 250,000 to 500,000 people each year.

Other experts also cautioned that the new declaration does not mean that the swine flu has gotten more severe.

"A World Health Organization level 6, which in effect states that H1N1 infections are now worldwide in distribution, is simply a declaration of the extent of geographic spread, and not a statement of severity of the clinical disease," Dr. Pascal James Imperato, a former New York City health commissioner and dean of public health at the State University of New York's Downstate Medical Center, said in a statement. "The disease remains relatively mild in most people. A positive consequence of this declaration is that it empowers countries to move forward with vaccine production."

Chan on Thursday also characterized the H1N1 virus as "moderate," and WHO officials said they would be now urging flu vaccine makers to start producing swine flu vaccine.

Since the outbreak started in April, health officials in the United States have also said that infections have been mild for the most part, and most people recover fairly quickly. Testing has found that the H1N1 virus remains susceptible to two common antiviral drugs, Tamiflu and Relenza.

During the next few months, CDC scientists will be looking to see if the swine flu virus mutates or becomes resistant to antiviral medications or is more easily spread among people.

U.S. health officials have said there's no way to tell now if the H1N1 virus will be more virulent when -- and if -- it returns to the Northern Hemisphere with the approach of winter.

A vaccine for the swine flu virus could be ready by October, if research and testing proceed on pace this summer. Candidate viruses have been shipped to vaccine manufacturers, agency officials said.

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Turn Your Walk Into a Run

We know you love walking—and we do too! It's one of the best ways to stay healthy and keep your waistline in check. But when you're short on time (and who isn't?) or stuck on a plateau, running is another do-anywhere, no-equipment-required alternative that ramps up weight loss. Adding even a few minutes into your walks can build stronger bones and cut your exercise time nearly in half: Minute for minute, running burns about twice as many calories as walking.

But if you think you're too old or too out of shape or that running will damage your knees (research shows it won't), don't take it from us. Take it from the 46-to 67-year-old women who tested our walk-to-run program: They saw pounds disappear as soon as the first week, and by 8 weeks, they had shaved up to 20 inches off their butts, thighs, waistlines, hips, and arms and dropped nearly three sizes—all without dieting! In fact, even those who didn't lose much weight erased as many as 5 inches of belly fat.

Our eight-week plan is specifically designed to be safe for would-be runners over 40. You'll gradually increase your running time, allowing your body to adjust without aches or strain, and perform targeted toning exercises and stretches to protect against injuries. And don't be surprised if you become a convert—adults in one study who tried jogging reported enjoying their workouts 30 percent more than when they walked, possibly because running stimulates more good-mood hormones in the brain, say researchers.

The experts: Danny Dreyer, the author of Chi Running who specializes in teaching beginners how to run pain free, created the walk/run plan. Vonda Wright, M.D., an orthopedic surgeon and author of Fitness After 40, designed the strength/stretching workout.

Workout at a glance:

• What you need: Running shoes. While it's fine to walk in running shoes, it's not safe to run in walking ones since they're designed to absorb less impact.
• Three days a week: Do run/walk intervals and Run Strong stretches (B moves only)
• Three alternate days: Do 30 to 60 minutes of any low-impact cardio (such as walking, biking, or swimming), plus the Run Strong toning moves and stretches (A and B moves).
• Customize your workout: Don't want to run full-time? Stop at whatever week feels good to you. To step it up after week eight, add five minutes a week until you reach 60 minutes.
• Injury-proof your run: Good form and technique reduce strain and help your body absorb shock for a pain-free workout. Focus on one tip below each time you run.

Protect your posture: Keep shoulders back and down, chest lifted, abs tight. Lean entire body slightly forward from ankles (don't bend at the waist), allowing gravity to gently pull you forward.

Keep eyes on the horizon: Look out ahead, rather than at the ground. Keeping your gaze up makes walking and running easier.

Relax your hands: Clenching your fists can send tension up your wrists and arms; loosen up by pretending to cup something fragile, like a potato chip or butterfly.

Make smooth transitions: In the final seconds of each walking interval, pick up your pace so when you switch to running, it feels easier than if you tried to walk any faster.

Land mid-foot: Unlike walking, striking the ground with your heel when you run puts on the brakes. Aim to come down with the middle of your foot landing under you, then roll through smoothly.

Shorten your stride: Protect knees and absorb shock better by maintaining a short stride and keeping a slight bend in your knee as you land.

Pick your feet up: Instead of pushing into the ground, which can fatigue muscles, focus on keeping legs relaxed and lifting feet up.

Run Strong and Slim Down Faster

Strengthening and stretching your hips, butt, and abs can help you speed up, burn more fat, and stave off injuries. Do two sets of 10 to 15 reps of each toning move (A) per side, three times a week. Hold stretches (B) for 30 seconds per side. Do stretches alone after run/walk workouts.

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