Never Gain a Pound - Learn to Eat What Ever You Want

"I EAT ALL DAY LONG AND NEVER GAIN A POUND." Why It Is Important to Eat Five Meals a Day

How would you like to become that skinny person who says “I eat all day long and never gain a pound.”?

It’s true that for some people, that way of life is so natural that they never even realized that they were doing anything right. We ask them their secrets and ultimately we chalk it up to the mystery of a “great metabolism,” and wish that we had one too.

It’s not a mystery.

The truth is that anyone can maximize their metabolism not just personal trainers if they just learn to eat like a skinny person. We’re not talking about a lifelong sentence of salads and carrot sticks. We’re talking about eating little meals all day long.

From a health standpoint, one of the worst things that happened to us as a society was the advent of the three meal day that came with industrialization. The problem with eating three times a day (or fewer for some of us), is that it allows too much time to pass between meals. We let ourselves get too hungry, and then eat to overcome that sensation.

We are just innocently eating the way we were taught. Meanwhile, we are sending signals to our bodies that are not so innocent. We get overly hungry and that tells our body that there is a shortage of food; it’s time to store fat just in case. Then, we get so hungry, we eat more calories in one sitting than our body can process. Our bodies can’t discern how much to feed itself. It just knows that it can’t process it all and dumps everything we’ve eaten to fat storage as well.

The key is to eat five, small meals throughout the day to avoid the valleys and peaks of hunger and fullness (see Live’s sample nutrition plan). By providing enough calories for your metabolism to burn at a steady rate throughout the day, you are telling your body that there will always be enough food for it to burn at a higher rate and feed off of the stored fat in your body as well as the food you consume. When you combine this eating plan with exercise, you will be able to raise your metabolism even further, making you that skinny person who eats all day and never gains a pound.

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Nutrition Key for Anti Aging

I would guess that growing old does not worry most Americans. However, the loss of strength and balance that can go together with the aging process can be frightening.

Live Lean Today can help with its anti aging fitness plans. Is there a way to prevent the frailty that is often associated with an older age? The solution may include protein, selected vitamins and dietary supplements.

Frailty is characterized as low overall muscle strength, a regular feeling of exhaustion with minimal activities, slow walking speed, and an overall reduction in activities of daily living. Although the number of elderly who could be defined as frail is un-known, frailty may increase the risk of falling as well as susceptibility to disease. In addition, frailty also negatively affects quality of life.

A recent study published in the Journal of Gerontology: Biological Sciences and Medical Sciences demonstrated that the lack of specific nutrients increases the risk of becoming frail. In this study, 802 participants were assessed for nutrient intake and frailty. The study showed that the risk of frailty was correlated with a diminished intake of protein and vitamins A, D, C and the B vitamin folate.

If a person was deficient in two or more nutrients, the risk of frailty more than doubled. In addition, as we age, our ability to absorb nutrients from the food we eat decreases. The quality and quantity of food eaten also may be influenced by a fixed income. This suggests that nutrient insuffi-ciency may be more common in the elderly that we believe.

Fortunately, frailty may be easily prevented and even reversed. Meat is an excellent source of protein but, for those on a very fixed income, may not be part of the daily diet. However, beans and nuts can also supply a significant amount of excellent protein at a very reasonable cost. They also are rich in folate. Fruits and vegetables are good source of vitamins A, C and D. Dietary supplements may also be valuable and can provide more than adequate levels of folate and vitamins A, D and C in a number of easily digestible forms.

When I was in medical school, we learned that all nutritional needs could be met by having three "square" meals a day. We now know that nutrition and health involves a much more complex set of interactions and that proper amounts of protein and specific nutrients, like vitamins A, D, C and folate are essential. Frailty may be avoidable and, with a little effort, we all may be able to enjoy the "golden years" a little more.

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How to Eat for Health: Fats and Oils

Fats are an extremely important part of a healthy diet, and the essential fatty acids are named essential for a reason. They aid in just about every bodily function as they play a crucial role in cell wall function. Working as a transporter, they pass oxygen and nutrients through the cell wall and help to keep invaders and other foreign bodies out of the cell. Other functions performed include brain cell function, immune system, nervous system and hormone function.

So what is hydrogenation and what are the results of ingesting partially hydrogenated fats into your body? Well, hydrogenation is simply the process of heating an oil to the point where hydrogen bubbles enter, becomes attached to the fatty acids and form a solid in fully hydrogenated and more of a thick cream, or butter texture when partially hydrogenated. Hydrogenated oil has a high level of trans fats and these trans fats act within a cell in a confused manor and will keep nutrients out and let the foreign bodies in. Not only do these trans fats lead to obesity, but also are linked to disease such as diabetes and coronary disease (the leading killer in America).

Trans fats and partially hydrogenated oils can be found in a number of foods, and are used because they are a less expensive alternative to other cooking substitutes such as butter. Baked goods, potato chips, cookies, crackers, are just a few of the food categories that contain partially hydrogenated oils, the worst of which is partially hydrogenated soybean oil. This soybean oil is noted to negatively affect the thyroid function resulting in feeling sluggish, a decrease in energy and reluctance to want to exercise.

How much trans fat is bad? When you find out something can lead to heart disease and obesity, I wouldn’t take any chances and I would avoid any of it at all costs. Some reports have shown that .5g of trans fat is equal to approximately 1.5g of unsaturated fat in terms of how it affects your health. You won’t see this in the label of many products as .5 g can still be labeled as 0% trans fat due to federal law. But when you scroll down the ingredients, you might come across partially hydrogenated oil present in the first few lines.

The best way to avoid trans fat is to read your labels thoroughly. Avoid grocery shopping in the middle aisles for food and stay on the outskirts of the store where the fresh produce, dairy and meat are located. When cooking, choose to cook with virgin coconut oil, although high in saturated fat, and low on many health food lists, it is unaffected by heat, and it is metabolized differently than other oils as it will be burned as fuel and not stored into the fat cells. Fats are extremely important to our diet, but you can make healthy choices about fats by reading labels and learning about the different types of fats and how they affect the body.

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Tips for a Great Halloween Photo Card

Halloween photo cards are the perfect way to show of your growing children to family and friends. Here are some ways to capture the perfect Halloween photo.

1. Costume Photo

A snapshot of your child in their Halloween costume is a very popular choice for a Halloween photo card. What could be cuter than dressed up babies? To capture a great shot of a small immobile baby lay them on a solid colored blanket as a backdrop. This will ensure there are not distraction objects in the photo. For older babies and children shots taken outdoors work great.

2. Pumpkin Patch

Colorful pumpkins make a festive backdrop for Halloween photo cards. Make sure to snap lots of pictures as your child picks out the perfect pumpkin. This is also a great setting for family photos to be used on fall cards or a holiday photo card.

3. Face Paint

A unique idea for a Halloween photo card is to feature a photo after your child has had their face painted at a fall festival event. Close ups work best for this type of photo.

4. Fall leaves

If you live in a cooler climate rake up those leaves and let your child have a blast playing in them. These shots are great for both Halloween and Seasons Greetings photo cards.

Focus on the photo - Photo cards are becoming a popular choice for girl birth announcements, boy birth announcements, birthday invitations and other events. Holiday cards will be included in this trend this year. We are predicting that consumers will seek out collage photo christmas cards or cards that focus on one unique photo. We will be seeing more families choose a creative or artistic photo rather than a traditional family portrait.

Custom Cards - Stylish families will seek out a unique custom card vendor such as Addie Kate Creations to tailor their holiday card in their own unique vision. Cookie cutter designs offered by large realtors will be passed over in favor of a more unique look. Discerning customers are looking for a more personal experience and are seeking out vendors that create a custom holiday card to suit their taste.

Simple Messages - Long verses and text will be forgone in favor of short and simple phrasing. This year’s designs feature simple greeting such as “Peace, Hope and Love”.

Simplicity is key this year when it comes to the message on your holiday card.

Retro Design - You will find many cards that feature traditional elements with retro color schemes as well as modern characteristics on this years holiday card offerings.

Elegant and Simple - Elegance is always in style. This year there will be many consumers that opt for simple clean lines and an upscale elegant look.

Whatever idea you choose to incorporate, remember to take lots of shots and have fun!

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It’s a Resolution to Anti-aging

Five, four, three, two, one. Happy New Year! Whether you were dancing in the streets at midnight or sleeping beneath the sheets long before the ball dropped, the world rang in 2007, which means you will celebrate another birthday before 2008's big bash. However, while "Dick Clark's New Year's Rockin' Eve" countdown and the counting of candles on your birthday cake may be unavoidable year after year, the way you age is certainly in your control.

Aging gracefully and comfortably (without the aches and pains of arthritis and osteoporosis) can be as simple as choosing the right foods in your diet, as well as exercising regularly. Because even more than preventing wrinkles, anti-aging also means preventing memory loss, heart disease, cancer, and osteoporosis. For this reason, the anti-aging diet is receiving much attention and can certainly complement your everyday life.

The anti-aging diet is a combination of both nutrition and lifestyle factors. Not only is it important to pile your plate with healthy choices from the food pyramid, it is doubly important to keep your body fine-tuned by exercising, avoiding UV light and cigarettes, and even doing crossword puzzles. Yes, researchers have proven that mental activity forms a strong connection between your brain cells and the way your transmit thoughts, so as you age, you are less likely to develop Alzheimer's. Even more, according to the American Dietetic Association, not only can mental activity reverse damage to your cells, but also with adequate amounts of vegetables and fruits, including blueberries and spinach, age-related losses in motor function and cognition can be reduced.

If you want to see your age grow to high numbers, then you need to make sure the scale shows you the lower ones. From weight training to cardio to yoga, a fusion of activity will keep you feeling young at heart and looking ageless in your jeans. Weight training will help you build muscle, maintain strong bone density, and burn fat. That's right. The more muscle you have, the more fat you will burn. And while pumping weights will keep your muscles strong, cardio will help keep your heart pumping while yoga will keep your body stress-free.

Stress is one of many free radicals, which can cause damage to healthy cells, leading to internal aging as well as visible signs of external aging. Now, just as science has proven how dangerous free radicals are for our cells, antioxidants have proven to defend our cells by fighting against oxidation. Therefore, on the nutrition side of things, choosing antioxidant-rich foods, such as berries, may be one tasty way to living a longer, healthier life. According to the Journal of Agricultural and Food Chemistry, cranberries, blackberries and blueberries rank highest in antioxidant levels. In addition to berries, other anti-aging foods include garlic, fish, whole grains, cruciferous vegetables, nuts, soy, water and red wine.

Don't let time pass you by. To stay looking and feeling younger than ever, make sure to exercise regularly, challenge your mind, avoid harmful UV light, and enjoy a low-calorie diet full of anti-aging foods. Start today and by 2008, you'll be ringing in the New Year without having aged a day. Eat your heart out Dick Clark!

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Food and Diet for More Energy

Do you find that you get fatigued during the afternoon? There are better choices than reaching for that candy bar, soda, or the latest energy drink. Food and diet is essential to giving your body more energy during the day. With making some easy diet choices you can have more energy and feel alive during those once sluggish hours.

The fatigue and lack of energy you feel is associated with how you fuel your metabolism. Another way of looking at it is the food you eat or not eat is causing you have low energy and want to take a nap at work. If you are having any lack of energy throughout the day, now is a great time to start making better dietary choices.

The common diet programs that create this lack of energy are low calorie diets or eating 3 meals a day or less. Also, if your diet habits consist of fast food, candy, or soft drinks then your body is simply not getting the energy it needs and how it wants it was balanced energy levels. Another aspect that affects your energy with poor food choices is a lack of essential vitamins, minerals, complex carbs, and amino acids. All of these are building blocks for proper metabolism functioning.

The major issue with the ineffective diet programs of Americans is bad habits actually create more bad habits. Many people think that if they just had will power they won't succumb to food cravings that crush their diets. The reality is that poor choices create times when your body is in low blood sugar and that period is what causes your cravings. It is physiology that causes them not a lack of mental strength. Did you know that once you start eating 5 small meals during the day your cravings for sugar go away? Follow me on this person's day. We are starting with breakfast though they don't eat breakfast because they have noticed that if they skip breakfast they don't feel hungry till lunch. So at lunch they go out to dinner with their coworkers. Now, from a lack of energy they over eat more food than they should at any one meal. The problem is this doesn't feel or looks like too much food because this is what they are used to. How do I know this is too much food because at around 2 or 3 pm they are crashing. Their energy is low and they have become exceptionally irritable. Does this sound familiar?

So what are we supposed to eat? The goal is to eat 5 small meals throughout the day. For the average American this is cutting their normal meal in half and eating the other half as a snack. Breakfast starts the day either burning fat or storing fat. You know you had a proper breakfast because you are hungry 2-3 hours later, and it is time for another snack. You want to keep having small meals every two to three hours throughout the day. The reason this is good is because your body is burning calories and wants more fuel to keep burning. I know it seems logical if you don't eat you will lose weight. The problem is when you don't eat your body stores the food you eat as fat. When you fuel your body every 2-3 hours your body starts to burn more energy and will stop storing energy. This is the key to healthy losing weight.

Another key aspect to controlling your energy levels is the use of caffeine. Caffeine is a stimulant that supports your body to release adrenaline into your system. Caffeine in moderation, as in one cup of coffee doesn't throw your body out of balance. Having a multiple cups or some of the energy drinks and your body is running on artificial energy and then you crash. Once you crash you want that good feeling again, and so you are off on another Starbucks run. I know people who go to Starbucks every 2-3 hours or after each time their body crashes. One thing on energy drinks, Red Bull has less caffeine than a cup of coffee though I can't guarantee what is in the rest of the energy drinks.

Do you need more protein or more carbs in your meals? If you find that your meals are made of mostly carbs or simple sugars than eating protein with your meals with balance you out. Most Americans are over eating protein. If you are not getting a small amount of complex carbs in each meal, this is another reason why you are low on energy. Carbs are you body's fuel. Protein is designed to rebuild your muscle tissue and your body doesn't want to use it as energy.

Adding proper supplementation can make easy healthy and throughout the day easier. For most people getting that mid morning or mid afternoon snack can be a challenge. Having a meal replacement bar or shake can give you the healthy fuel you need. Also, most meal replacement supplements are fortified with vitamins and minerals which is a far cry from the candy bar. Supplements allow you to get exactly the right amount of calories in your meal as well. Especially, if you are going after a weight loss goal you don't need to eat any extra calories. What should I eat for my 5 small meals? The first answer is the same things you are eating now only cut them in half. You will find that the sugar cravings go away so we automatically start eating less sugar. The goal is to go to the super market thinking about what you want to eat for your meals. If you buy it at the grocery store than you will have it ready when it is time to eat? Liveleantoday.com's diet program creates weekly menus that print out grocery lists to make this process easy. Start eating every 2-3 hours and turn your metabolism into a fat burning machine. I know you might be laughing, not your metabolism. Today if you start eating 5 small meals your body will start to turn over. You will know this is working because you will have more energy than you have ever had before.

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North American Menopause Society

The following provides a brief description of the articles published in Menopause, the official peerreviewed
journal of The North American Menopause Society (NAMS). Studies published in Menopause
do not necessarily reflect the policies or opinions of NAMS.
Journalists may obtain PDFs of the articles or arrange interviews with authors by contacting Judy Cerne at
McKinney Advertising (jcerne@mckinneyad.com).
Judy Cerne, President & CEO
McKinney Advertising and Public Relations
Penton Media Building
1300 East Ninth Street, Suite 1520
Cleveland, OH 44114
Phone: (216) 621-5133/ Fax: (216) 621-1181
E-mail: jcerne@mckinneyad.com
Contents of the July-August 2007 Issue of Menopause: The
Journal of The North American Menopause Society
VOLUME 14, NUMBER 4, 2007
Editorials
Perspective on menopausal vasomotor symptoms, CAM, and the SWAN
JoAnn V. Pinkerton, MD and Lisa M. Pastore, PhD
Isoflavones and cardiovascular risk in postmenopausal women: no free lunch
Cynthia A. Stuenkel, MD
Endogenous androgens and cardiovascular risk
Robert A. Wild, MD, PhD, MPH
Directly comparing routes of administration and types of hormone therapy on risk markers for
breast cancer
James K. Pru, PhD
Articles
Cross-sectional analysis of specific complementary and alternative medicine (CAM) use by
racial/ethnic group and menopausal status: the Study of Women’s Health Across the Nation
(SWAN)
Ellen B. Gold, PhD, Yali Bair, PhD, Guili Zhang, PhD, Jessica Utts, PhD, Gail A. Greendale, MD, Dawn
Upchurch, PhD, Laura Chyu, MA, Barbara Sternfeld, PhD, and Shelley Adler, PhD
Data were analyzed from 2,118 women who completed the sixth annual visit in the Study of Women’s
Health Across the Nation (SWAN), a multisite, multiethnic, longitudinal study of midlife women. More
than half of the women used some type of complementary and alternative medicine; use of most types of
complementary and alternative medicine differed significantly by race/ethnicity, sociodemographic
factors, comorbidities, and health behaviors but was largely unrelated to menopausal status or symptom
reporting.
Effect of 6 months of exercise and isoflavone supplementation on clinical cardiovascular risk factors
in obese postmenopausal women: a randomized, double-blind study
Mylene Aubertin-Leheudre, MSc, Christine Lord, MSc, Abdelouahed Khalil, PhD, and Isabelle J.
Dionne, PhD
It is unknown whether isoflavones combined with an aerobic program could prevent cardiovascular
disease risks. This study demonstrated that 6 months of exercise combined with isoflavones improved
body composition and sex hormone-binding globulin levels to a greater extent than exercise alone.
Endogenous androgen levels and cardiovascular risk profile in women across the adult life span
Robin J. Bell, MD, PhD, Sonia L. Davison, MD, PhD, Mary-Anne Papalia, MD, Dean P. McKenzie, BA
(Hons), and Susan R. Davis, MD, PhD
In a cross-sectional study of non-healthcare-seeking adult women we found that sex-hormone-binding
globulin (SHBG) made an independent contribution to variations in serum levels of C-reactive protein,
high-density lipoprotein and triglycerides, providing support for the independent predictive value of low
SHBG for cardiovascular risk profile.
Effects of estradiol with oral or intravaginal progesterone on risk markers for breast cancer in a
postmenopausal monkey model
Charles E. Wood, DVM, PhD, Regine L. Sitruk-Ware, MD, Yun-Yen Tsong, PhD, Thomas C. Register,
PhD, Cynthia J. Lees, DVM, PhD, and J. Mark Cline, DVM, PhD
Micronized progesterone delivered by vaginal ring is readily absorbed into the systemic circulation and
produces more stable serum concentrations than oral administration. However, no significant differences
were found between standard doses of oral and intravaginal progesterone (P4) on breast epithelial
proliferation. These findings do not support the idea that intravaginal P4 has an inherently safer risk
profile than oral P4 in the postmenopausal breast.
Effects of the phytoestrogen genistein on hot flushes, endometrium, and vaginal epithelium in
postmenopausal women: a 1-year randomized, double-blind, placebo-controlled study
Rosario D’Anna, MD, Maria Letizia Cannata, MD, Marco Atteritano, MD, Francesco Cancellieri, MD,
Francesco Corrado, MD, Giovanni Baviera, PhD, Onofrio Triolo, MD, Francesco Antico, MD, Agostino
Gaudio, MD, Nicola Frisina, MD, Alessandra Bitto, MD, Francesca Polito, PhD, Letteria Minutoli, MD,
Domenica Altavilla, PhD, Herbert Marini, MD, and Francesco Squadrito, MD
In a 12-month, prospective, randomized, double-blind, placebo-controlled study, the phytoestrogen
genistein has been shown to be effective on vasomotor symptoms without adverse effects on
endometrium.
Raloxifene improves the ovariectomy-induced impairment in endothelium-dependent vasodilation
Kazuhiro Takahashi, MD, PhD, Akiko Mori-Abe, MD, PhD, Keiko Takata, MD, Tsuyoshi Ohta, MD, Jun
Kawagoe, MD, PhD, Seiji Tsutsumi, MD, PhD, Masahide Ohmichi, MD, PhD, and Hirohisa Kurachi,
MD, PhD
Raloxifene rapidly restored the flow-mediated dilatation which was impaired after surgical menopause.
Raloxifene may be effective for ameliorating and maintaining the endothelial function in premenopausal
women who undergo ovariectomy.
Articles from the Workshop on “Cross-cultural Comparisons of Midlife and Aging”
Cross-cultural comparisons: midlife, aging, and menopause
Carla Makhlouf Obermeyer, PhD and Lynnette Leidy Sievert, PhD
This summary introduces 15 papers that examine menopause, midlife, and aging from a cross-cultural
perspective, reviews the comparative method, differentiates between etic and emic data, and questions
whether there are core menopausal symptoms across research sites.
Potential use of biomarkers for analyzing interpopulation and cross-cultural variability in
reproductive aging
Gillian R. Bentley, PhD and Shanthi Muttukrishna, PhD
This article summarizes the significant variability that exists between women and populations in many
physiological aspects of reproductive aging. It also reviews a number of biomarkers that are useful for
measuring reproductive aging as well as problems associated with their use.
Conducting cross-cultural research in teams and the search for the “culture-proof” variable
Patricia Draper, PhD
This article addresses the problems researchers face when they must render information collected in
different cultural settings into coding categories that encompass all the settings.
A symptomatic approach to understanding women’s health experiences: a cross-cultural
comparison of women aged 20 to 70 years
Lorraine Dennerstein, AO, DPM, PhD, MBBS, FRANZCP, Philippe Lehert, DrEg, PhD, Patricia E.
Koochaki, PhD, BA, Alessandra Graziottin, MD, Sandra Leiblum, PhD, and Jeanne Leventhal Alexander,
MD, FABPN, FRCPC, FAPA, FACPsych
Seven symptoms were linked to indicators of ovarian hormonal depletion: hot flashes; night sweats; poor
memory; difficulty sleeping; aches in the neck, head, or shoulders; vaginal dryness; and difficulty with
sexual arousal.
Cross-cultural comparisons of health-related quality of life in Australian and Japanese midlife
women: the Australian and Japanese Midlife Women’s Health Study
Debra J. Anderson, PhD and Toyoko Yoshizawa, PhD
Research suggests that there are significant differences between Australian and Japanese midlife women
in health-related quality of life and some of the factors that contribute to these areas. It is important that
consideration be given to incorporating the same tool within the cross-cultural design of studies so that
comparisons between cultures and patterns of healthy aging can be made.
Disentangling cultural issues in quality of life data
Nancy E. Avis, PhD and Alicia Colvin, MPH
This article examines the impact of acculturation, as defined by language use, in explaining ethnic
differences in reporting health-related quality of life.
Are the effects of risk factors for timing of menopause modified by age? Results from a British
birth cohort study
Gita Mishra, PhD, Rebecca Hardy, PhD, and Diana Kuh, PhD
This study finds that the early life factors of being breast-fed and having higher cognitive ability
independently influence age at menopause, whereas the effects of weight at 2 years, parental divorce
during childhood, and mother’s age at menopause varied according to the women’s age at menopause.
The roles of biologic and nonbiologic factors in cultural differences in vasomotor symptoms
measured by surveys
Sybil L. Crawford, PhD
Cultural differences in vasomotor symptom reporting on surveys reflect both differences in the underlying
biology, which are likely to influence vasomotor symptom occurrence, and differences in nonbiologic
sociocultural factors such as attitudes toward menopause, which are likely to be related to vasomotor
symptom perception and reporting. Consequently, it is important to consider interactions of culture and
biology in studies of vasomotor symptoms.
“I take the good with the bad, and I moisturize”: defying middle age in the new millennium
Yewoubdar Beyene, PhD, Catherine Gilliss, DNSc, and Kathryn Lee, PhD
This qualitative study reports on how a premenopausal cohort of women in their forties understand
“middle age.” Menopause is understood as a natural event that is out of women’s control, whereas their
health and appearance were deemed something they can and should control.
Variation in sweating patterns: implications for studies of hot flashes through skin conductance
Lynnette Leidy Sievert, PhD
Women in Puebla, Mexico demonstrated a higher rate of concordance between subjective and objective
(sternal) measures of hot flashes and a significantly lower mean score for false negative measures
compared to women in Amherst, Massachusetts. Although women in Mexico were more likely to
describe hot flashes on the back of their neck, the addition of nuchal monitoring did not increase the rate
of concordance between subjective and objective measures within the Mexican sample.
Chilliness: a vasomotor symptom in Japan
Melissa K. Melby, PhD, CPGS, MPhil, MA
The symptom hiesho (chilliness) seems to be a more important vasomotor symptom than hot flushes and
sweats in Japanese women and may reflect differing thermoregulatory physiology, possibly influenced by
dietary soy.
Women’s midlife health across cultures: DAMES comparative analysis
Michelle A. Parsons, SM and Carla Makhlouf Obermeyer, DSc
This article explores self-reported health of middle-aged women in Lebanon, Morocco, Spain, and the
United States using the Decisions At Menopause Comparative Study (DAMES) data. Quantitative and
qualitative data illustrate that menopausal symptoms may in many cases be overshadowed by other
concerns, such as family and work responsibilities.
An application of the theory of life’s lesions to the study of the menopausal transition
Kaja Finkler, PhD
This article illuminates the experiential, existential and contextual sources influencing menopausal
manifestations. The concept of life’s lesions is proposed and suggests that women’s experiences of
physiological changes occurring during the menopausal period may be promoted by specific aspects of
their lives, described in the paper, that are embedded in society and culture.
Environmental contexts of menopause in Spain: comparative results from recent research
Cristina Bernis, PhD and David Sven Reher, PhD
The process of reproductive aging for women in the region of Madrid, Spain, living in different
environmental contexts show significant disparities in age at menopause, in the prevalence and type of the
many menopausal symptoms, and in the degree of medicalization of their own change of life. Even when
adjusting for basic confounders, the environmental context significantly influences the pace of aging as
well as the experience of hot flashes. These disparities are best understood as the result of the interaction
among biological, ecological, and behavioral factors influencing women both earlier in life and during the
change of life they are experiencing now.
Symptoms, menopause status, and country differences: a comparative analysis from DAMES
Carla Makhlouf Obermeyer, DSc, David Reher, PhD, and Matilda Saliba, MSc
Surveys on representative samples of women aged 45-55 in Massachusetts, Spain, Lebanon, and
Morocco, show differences in reported symptom frequencies across sites, but also similarities in core
symptoms including hot flashes; the article examines the determinants of these differences and
similarities.
Symptom groupings at midlife: cross-cultural variation and association with job, home, and life
change
Lynnette Leidy Sievert, PhD, Carla Makhlouf Obermeyer, PhD, and Matilda Saliba, MSc
A study of symptom clusters in Morocco, Lebanon, Spain, and the United States demonstrates crosspopulation
variation. Variables that predict symptom groupings (eg, job change, marital status,
menopause status, or level of education) also differed in country-specific ways.

Three Big Rules for Eating and Reaching Your Fitness Goals

Whether your fitness goal is weight loss, athletic performance, more energy, better health, or just simply toning up, it is vital that you pay attention to your nutrition and food intake to reach this goal. In my experience as a personal trainer, working with thousands of clients over a period of 16 years, I observed that the role that food intake plays in a person reaching his or her fitness goal is paramount. In fact, it makes up for more than 75% of the influence of whether or not a person is successful. The challenge for me was that people who would be working very hard in the gym expected to see results and couldn't understand why they weren't getting them, even after all that work. I would always say to my clients and anyone in the gym that would listen, "You can work out ‘till the cows come home, but if you're not eating well, your body won't change, at least not cosmetically, period." Frequently, that statement would be met with some confusion and the response that they had been eating well, and things just weren't working anyway. Well, upon further review of the actual diet and food intake the clients actually had, it usually wasn't difficult to see what could be improved with them so they could start seeing the results (typically weight loss) that they desired.

What I found was that people who want to lose weight believe that the only way that is going to happen is if they eat less food, which in many cases is actually counter to what the person actually needs. They have been eating a certain way for awhile and they are dissatisfied with their appearance, so they take the food intake they have been eating and they reduce the calories while they come to the gym and work with a personal trainer. They get sore and maybe see some change in the beginning of their program, but it isn't long before they are at a plateau and frustrated, because this plateau certainly isn't the result of a lack of effort.

Here is where a basic knowledge of the way that food intake actually influences weight loss is a tremendous help. It takes some of the mystery out of the equation and allows a person to make some intelligent choices that will help them reach their fitness goals. There are three big concepts that I find have really helped people get a grasp of the basics.

The first is to EAT ENOUGH! As I said before, the tendency is for people to really restrict their food intake in an effort to lose weight. If a person comes into beginning a fitness program having truly been an overeater, then a reduction in calories is appropriate. However, the culprit with most people who are overweight or overfat is not that they eat too much, it's that their metabolism is shot from a lack of exercise and bad eating habits. So, ironically, one of the things that has to happen with a person who wants to lose weight is that they frequently have to increase their overall intake of food somewhat to keep up with the demands of the new exercise and keep from starving, allowing the metabolism to rise naturally.

The second is to EAT OFTEN. Rule #1 doesn't do any good if all the calories you might be taking in come at dinner after starving yourself all day. This is the biggest single reason people have trouble with their physiques, this lack of regular eating. Regular eating throughout the day never lets the body get too hungry or too full, and the body responds by raising the metabolism and burning more fat. The ideal number of meals and snacks combined throughout the day is from 4-6, spaced evenly starting with breakfast as soon as you get up in the morning.

The last rule is to EAT BALANCED! I once had a client who said that she was eating 5 times a day like I had suggested, yet upon further examination I found that she was eating a handful of Cheerios for three of those meals. The result was that she wasn't eating enough food overall to fuel her body, and she was missing some key necessities in her diet, like adequate amounts of protein, that kept her from reaching her fitness goals. Eating balanced means getting adequate amounts of protein, carbohydrates, fats, fruits and vegetables spaced evenly throughout the day with each meal, if possible. This controls appetite and keeps the body feeling well fueled throughout the day, contributing to fat loss.

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Hormone Therapy Still an Issue for Women

In 2002 the study was released that linked hormone replacement therapy with heart attacks, strokes, and cancer. This a was a huge shock at the time with many women using prescribed hormone therapy from their doctors to treat their symptoms of menopause.

One key factor though in the hormone therapy debate is that all women as they age increase their risk of these diseases.

The debate and new research continues on hormone therapy though there are not hormone therapy options for women who want to stay away from it completely.

Women Speaking Out About Menopause

For years talking about menopause was a taboo topic for normal conversation. Today's climate towards menopause is changing. With more than 40 million women in the menopausal age range, women are finding new ways to confront their challenges.

Now you can find t-shirts that say "I don't have hot flashes, I am on my summer vacation." Media drawing attention to menopause symptoms you would have never seen 20 years ago.

Most people think they are the only one having issues. The more women talk the more they can find that they are not alone and there is support.

Heart Rate Training Optimizes Your 5k Training Program

Are you looking for a 5k training program? When you start looking you see many program offering beginner programs and advanced programs. What is interesting is that most beginner programs are too many miles for the average beginner. The key to effective 5k cardio plans is for every person to have their own heart rate profile. With optimal heart rate training every workout will be optimized for the greatest impact for your results. Heart rate training is for advanced and beginners; the difference is the heart rate profile not using a heart rate monitor.

The most effective cardio workout for running faster races and burning fat is interval training. Interval training is short durations of high intensity followed by short durations of low intensity and then repeated. Most programs only offer interval training for advanced programs though effective programming is good for all levels. The key is a person's heart rate profile. The most advanced you are the higher heart rate you want to train at for your interval.

Each person has a different level of fitness associated by their heart rate. As you run the energy required needs a certain consistent heart rate produce the energy. The more fit you are the lower your heart rate is for a given speed. This is why heart rate training is so effective. By finding a person's targeted heart rate profile you can make sure each workout is training in the right zone to optimally improve your performance. Often, people's lack of results comes from not training hard enough, or very common with cardio runners is overtraining by running with too high of a heart rate on every workout.

What is important for your metabolism and race speed is the rate at which you burn calories not how many calories you burn. This is why walkers and people who run mile after mile seem to never achieve their results. The more calories you burn the more calories you need to eat to restore energy back to your muscles cells. It is challenging your muscles to burn more energy by going harder relative to your fitness level forces your metabolism to improve and than makes you fun faster and burn more fat. People after completing an interval workout burn more fat 24 hours after their workout than any other form of cardio or strength exercise.

Though the interval workout is important it isn't the only workout that makes an effective 5k running program. Two other key workouts is a threshold workout and a long day. The threshold workout is a medium intensity workout that almost no person does. The reason why is people can always go harder and there is this myth that you have to push yourself in every work to your max. The other reason is people go on their slow steady pace never picking up the pace for a shorter run. An optimal threshold workout is between 15-30 min. If you can last longer than 30 min. you should run faster. When you run at your threshold level you are at the max at what your aerobic metabolism can burn for energy. When you go harder your anaerobic metabolism is kicked in to produce the needed extra energy. A threshold workout trains your body to burn energy the most effectively utilizing oxygen. It is the best workout for creating a good race pace.

The long day is the last workout you need every week in your 5k training program. Having running session that go for slower speeds and longer durations trains your body to burn fat and increases effectiveness of burning energy while running. You only need to do one long day a week and spending hours doing cardio during every workout may be a key reason why you are no longer seeing results.

To truly see your results you want a program that creates a personal heart rate profile. The charts on most treadmills are not accurate and the doctors who came up with the charts admit they made them up as a best guess for insurance companies and were never supposed to use as training heart rates. The other major key as you continue to run is a 5k program that uses specific and multiple threshold and interval workouts. The workout that worked for the first month won't work for the second as your body needs a new stimulus. With proper heart rate profiles you will be running your first or fastest 5k in no time.

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Smoking May Cause Early Onset of Menopause

According to Norwegian scientists, daily smoking may cause the start of menopause to happen early. As menopause normally starts around 50 with common symptoms being mood swings, hot flashes, and insomnia.

The research showed that women who smoke are 59% more likely to start menopause before the age of 45. The heavier you smoke is the risks seem to double.

This is just another problem that is now being linked to smoking which is already linked to many cancers including lung cancer.

An Evalution of Andropause and Menopause

These conditions can both be very difficult to go through, and can sometimes make men and women alike feel as if they are going crazy! There are significant differences and similarities with these conditions. In this article, I will provide you with some useful information on Andropause and Menopause, their similarities and differences, symptoms and treatments.

What is Andropause?

Some males will experience Andropause between the ages of 40 and 55. In males at this age, a drop in the amount of testosterone in their bodies occur. The drop is gradual, even spanning decades, and some men may experience the symptoms of Andropause, while others will not. Andropause has been termed 'the female menopause,' although men probably don't want to hear it called that! Until recently, doctors didn't study this condition seriously, telling patients that they were just 'getting older,' and that it was natural to feel depressed or upset about not being as young anymore. Now, doctors and specialists are learning that Andropause is in fact a real condition, and are doing more to help their patient's symptoms.

What is Menopause?

Menopause is signified by the drop in levels of the hormone estrogen. When the levels of estrogen drop, females stop having their monthly menstruation cycles, and are no longer able to have children. Menopause has been treated as a real condition for longer than Andropause, however, not that much longer. Women used to be waved off by doctors, and told the same sorts of things as men were. The reason that Menopause has been taken seriously for a longer period of time, is probably because of the actual physical symptom, the cessation of menstruation.

Similar Symptoms of Menopause and Andropause.

Men and women going through Menopause and Andropause can experience similar symptoms. These include hot flashes, a lower sex drive, emotional and physical changes, gaining of weight, depression, and irritability. They are also both at a higher risk for osteoporosis and cardiovascular disease.

Differences in Symptoms of Menopause and Andropause.

While men experience a slow drop in testosterone, the drop in estrogen in women happens rather quickly. The onset of Menopause is quick, and women have a clear marker of the beginning of Menopause. That is the cessation of menstruation. Men don't have a clear marker to show that they are in Andropause.

Treatments.

Some of the treatments are the same, such as hormone replacement therapy. This is a process where doctors replace testosterone levels in men, and estrogen levels in women. There are a variety of different ways to do this, including injections, patches, and supplements. Most doctors will also recommend some type of support system for men and women who are going through Andropause and Menopause. Talking to people who are going through the same thing as you can help, whether you are a man or a woman.

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Article Source: http://EzineArticles.com/?expert=Derek_M._Williams

Common Symptoms of Menopause

Many women enter into menopause at different times of their life. Some experience a few of the symptoms while others can have more.

Hot flashes, flushes, night sweats and/or cold flashes, clammy feeling is most likely the most common sensation but, Irregular heart beat, irritability, mood swings, sudden tears, difficulty sleeping, irregular periods; shorter, lighter periods; heavier periods, phantom periods, shorter cycles and longer cycles often occur.

One of the most troubling symptoms is Loss of libido. However it is not limited to a drop in desire but also a dry vagina, crashing fatigue, anxiety, feelings of dread, apprehension, depression, difficulty concentrating, disorientation, mental confusion, memory lapses, incontinence upon sneezing, or laughing.

Women have also report having Itchy, crawly skin aching, sore joints, muscles, breast tenderness, headaches, gastrointestinal distress, indigestion, flatulence, nausea, bloating, increase in allergies weight gain, hair loss, but with an increase in facial hair. Many have experienced dizziness, light-headedness, tingling in the extremities, gum problems, increased bleeding, burning tongue, burning roof of mouth, bad taste in mouth, change in breath odor.

One of the biggest problems of menopause is Osteoporosis (porous bones).

A select few have noticed changes in fingernails: softer, crack or break easier. Tinnitus: ringing in ears, 'whooshing,' buzzing etc. Reason For Symptoms

Hot flashes are due to the hypothalamic response to declining ovarian estrogen production. The declining estrogen state induces hypophysiotropic neurons in the arcuate nucleas of the hypothalamus to release gonadotropin-releasing hormone (GnRH) in a pulsatile fashion, which in turn stimulates release of luteinizing hormone (LH). Extremely high pulses of LH occur during the period of declining estrogen production. The LH has vasodilatory effects, which leads to flushing. Loss of libido for some women the loss is so great that they actually find sex repulsive, in much the same way as they felt before puberty. What hormones give, loss of hormones can take away. Aching sore joints may include such problems as carpal tunnel syndrome. Depression different from other depression, the inability to cope is overwhelming. There is a feeling of loss of self. Hormone therapy ameliorates the depression dramatically. Weight gain often around the waist and thighs, resulting in 'the disappearing waistline'. Tingling in extremities can also be a symptom of B-12 deficiency, diabetes, alterations in the flexibility of blood vessels, or a depletion of potassium or calcium Tinnitus is one of those physical conditions that seems to manifest in some women at the same time as menopause. It can be associated with health conditions such as hypothyroidism and heart disease, and is a known side-effect of many medications, including aspirin (salicylates) and Prozac.

SOME OF THE SYMPTOMS MAY ALSO BE SIGNS OF THE FOLLOWING: *hypothyroidism *diabetes *depression with another etiology other medical conditions

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Natural Menopause Supplement Review

Femestra is a leading nutrition and herbal supplement
using the same rigorous manufacturing standards
reserved only for pharmaceutical products. The raw
material and entire production process are subjected to strict quality control using state-of-the-art echnology and chemical analyses.

In Femestra, we have been able to formulate a special
blend of Rice Bran Oil and Gamma Oryzanol. Our Oryzanol is from a specific part of Japan, and is considerably more potent than any other Oryzanol. Our special blend (Femestra) has proven to eliminate most of the harmful effects of menopause. Femestra may eliminate your hot flashes, your sleepless nights, and will help your body naturally ease into the menopausal changes.

Femestra ingredients include:

• Calories 5
• Calories from fat 5
• Total Fat 1g
• Gamma Oryzanol 500mg
• CLA 625mg

OTHER INGREDIENTS:
Gelatin, Rice Bran Oil, Lecithin, USP Purified Water, Carob Extract, Titanium Dioxide. Contains Soy.

DIRECTIONS:
Take 2 gel caps daily, preferably in the morning prior to a meal, as a dietary supplement or as recommended by a healthcare professional.

Information from Femestra.com