New Study on Chocolate

Note the type of chocolate and servings.

http://tv.ibtimes.com/new-study-proves-chocolate-treats-reduce-risk-of-heart-attack-and-stroke/1755.html

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza 

Wall Street Journal: Calorie Counts on Menus

Wall Street Journal:  Calorie counts in restaurants make little difference

http://blogs.wsj.com/health/2011/07/27/nyc-menu-calorie-labeling-law-not-prompting-big-changes/

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Reverse Abdominal Crunch

Lie down on your tummy and contract your abdominal muscles so as to bring up your lower back off the floor. If you are strong enough, deepen your contraction to bring your upper arms and upper pelvis off the floor. Do four sets of ten repetitions.

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

TODAY Show: Children and Bodybuilding

The TODAY had an excellent segment on children bodybuilding. It's all about balance. You do not want them obsessed with their bodies early on, and heavy weights can injure their growing tissues. However, light weights with many repetitions can condition them for life and sports and going to the gym regularly if they choose starting at 18 years old. I advocate more walking, calisthenics and sports for children.

The psychologists's and doctor's comments at the end are great.
http://today.msnbc.msn.com/id/43770379/ns/today-today_news/t/child-bodybuilding-how-buff-your-kid/

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

TODAY Show: Women's Bodies and Breasts

The TODAY show yesterday continued its excellent coverage of women's health and body image with a show on American's "breast obsession". I think that Europeans are less obsessed with that as they are less likely to get drunk (depending also on the country) than Americans because it is not so forbidden. Women go topless on the beach, including grandmothers with their grandchildren, and people drink a little as teenagers or younger, not having to binge drink at the magical age of 21 years old.

A psychologist and other guest stalked about how breasts are power and how trends are changing to a more curvy look. I am happy about the latter. I am an advocate of women having a balance of thinness, muscles and fat. Some are healthier or look better taller, shorter, bigger or smaller, but as an average, the middle road is healthiest and most beautiful.

What is interesting, however, is that women often run to be the latest "fad", as they put it, using extreme dieting and exercise, plastic surgery, bogus lotions, laxatives, and more. What people must do first is to accept their bodies, put health first, connect with themselves through meditation, nature and working out, and then choose for themselves what energy level they want and how they want to look, while loving themselves along the way. Anything other than these is in a context of not good enough, something is wrong with me, getting there, making it, and other various such elements. See my blog post "Choose Your Body" from years ago. Here is the TODAY show link:

http://www.newsbusters.org/blogs/kyle-drennen/2011/07/18/nbcs-today-wonders-why-americans-are-obsessed-breasts-then-shows-breas

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Excellent Information on Stretching

Posted by Greg Brookes on LinkedIn:

http://www.linkedin.com/news?viewArticle=&articleID=621027250&gid=134566&type=member&item=60929236&articleURL=http%3A%2F%2Fwww.gbpersonaltraining.com%2Fexercise%2F10-things-you-didnt-know-about-stretching&urlhash=O8N9&goback=.gde_134566_member_60929236

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Read New Report on Americans and Obesity

By the Robert Wood Johnson Foundation

http://www.rwjf.org/childhoodobesity/product.jsp?id=72575&cid=XEM_1095291

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Check out My Meetup Group Page

http://www.meetup.com/Manhattan-and-Queens-Fitness-Group/

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Good Morning America: Little Girls Thinking They Are Fat

When will we stop the mass mentality of women having to be rail thin or close, or show all of their muscles to be thin? So many are too thin or overweight or obese (the latter due to a backlash often) because of this groupthink. Here is the GMA link: http://abcnews.go.com/US/body-image-issues-year-girl-worries-fat/story?id=13880833

Check out my profile on www.neighborhoodtrainer.com and book page on Facebook!

http://www.neighborhoodtrainer.com/SearchResult.aspx

http://www.facebook.com/search.php?q=denisse%20barales&init=quick&tas=0.019435257067356382&ref=ts#!/pages/Pocket-Guide-to-Fitness/194203747271646

Field of Excellence: Caring and Non-Attachment (Cross-Post)

I recently went to a SoHo cognac-tasting event by the House of Louis XIII, makers of fine champagne for decades. We sat in red velvety seats and saw film of how the House has operated. The French host was polite and beaming. Of course he wanted to sell the product at the end, but the overall atmosphere was that of caring, caring for the long process of picking the best soil, finest grapes, and best cask for the product. A high percentage of the grape product went into making excellent Remi Martin cognac, while a tiny percentage went into Louis XII cognac. He showed us how the cask was imperfect on certain edges, to show it was hand-made. He was proud of the 15-year-old barrel, made of 250-year-old oak, and revealed to us at a heightened moment when the film screen went up to the ceiling.

Caring will make it more likely you have a higher level of integrity, a higher level of success in what you do, and love life along the way. Bring this caring to your fitness routine. Here's the catch: What you care about is your choice. It may even change. How you want to look, as long as you are healthy, is your choice.

Most of this post will be cross-posted to www.louizaspiritualityandreligion.blogspot.com

www.louizapatsis.com
My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

Recording by Educator on Health

Rick Jarow is a professor at Vassar College in New York State who also gives seminars on creating work you love. He has a weekly radio show. Hit this link, scroll down and hit the link for his June 12 show to hear about balance in health: Do not rely too much on diet, vitamins, drugs, physicians or yoga.

http://www.dreamvisions7radio.com/hosts_archives.htm

Inspiring Article about Cyclist in Sunday Times

It was wonderful to read J. David Goodman's article about Damian Lopez Alfonso in Sunday's Times. Believe in yourself.

http://www.nytimes.com/2011/06/12/nyregion/cyclists-embrace-a-handless-cuban-who-wants-to-race.html

\

New York Times Article on Farm Animal Antibiotics and Congress

Nicholas Kristoff wrote a great article for today's Sunday Times. Here is the URL: http://www.nytimes.com/2011/06/12/opinion/12kristof.html

He makes a good point about animals often growing in filthy conditions, needing antibodies, developing resistant strains, and passing them to us. Lobbyists protect this. I say spend money for the animals to live in humane conditions and give antibodies only if necessary. Do research on how this affects us and provide for cautionary measures.

Christiane Northrup on Aging

http://www.drnorthrup.com/monthlywisdom/archive/jun2011.php

She talks about how taking on spiritual, mental and physical growth has many women be and feel 10-20 years younger than their Moms were or felt.

Butt Lift with Swiss Ball

Way back I blogged about a standard exercise where you lift your hips from the floor. Want to make it harder? Try it with a small- or medium-sized Swiss ball!

Lie down on the floor. Have your arms by your side or a little away if you want to support yourself with your hands. Keep your lower back on the floor. This will engage your abdominal muscles. Put your feet flat on the ball. They should be about shoulder-width apart. Keep your knees at a 90-degree or close to a 90-degree angle. Lift your hips off the floor in a steady pace. Repeat for five sets of ten repetitions. Trying to keep the Swiss ball in place will engage your abdominals as secondary muscles while you work your gluteus maximus.

Do you want to make it more difficult? Use one foot and leg at a time to lift your hips. Your other leg can be straight or almost straight up, or have the ankle of the passive leg rest over the knee of your more active leg. Repeat for five sets of ten repetitions for each leg.

Sitting at Work Promotes Obesity

See link for new research

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0019657

New York Times Article Bikini Ready? Who's Judging?

Catherine Saint-Louis wrote a great article in yesterday's New York Times about bikini season preparation. Health is number one. After that, feel good about yourself. Don't go to extreme (or any really) diet or exercise plan. Have integrity in health and connect with yourself and intuition to know what is good for you. Feel energetic and love how you look whether you are there yet or on your way. If you really feel bad about an area of your body and want a procedure or surgery, that is your call. But first be healthy, feel good and be in action. Then silence yourself and know what you want.

Remember, many people out there feed off people whose lives are not going how they want. Many life coaches, plastic surgeons, etc. are good people and want to help other people. But money is always a motive and sometimes the number one motive. So be careful. Feel good about yourself!

http://www.nytimes.com/2011/05/26/fashion/the-bikini-as-a-badge-of-fitness.html

Side Lunge

Conduct a lunge to the side. Start with the right leg. Keep your head and spine centered and back straight. Keep your left leg straight. Do not lock your knees or put the toes of your right foot beyond your right knee. Come back up slowly. Repeat to the left.

You can incorporate arm exercises with free weights. For instance, do biceps curls or overhead press, butterfly or chest press while you lunge.

Do four sets of ten repetitions.

Never Too Old to Lift

Check out this 86-year-old gal.

http://www.youtube.com/watch?v=t9baGr99bvA&feature=share

Check out my Facebook book page for Pocket Guide to Fitness!

http://www.facebook.com/louiza.patsis#!/pages/Pocket-Guide-to-Fitness/194203747271646?sk=wall

Video on Human Being Dietary History

http://www.youtube.com/watch?v=5dw1MuD9EP4

Check out my Facebook book page for Pocket Guide to Fitness

http://www.facebook.com/louiza.patsis#!/pages/Pocket-Guide-to-Fitness/194203747271646?sk=wall

Study by American Academy of Physicians Shows That Exercise Boosts Children's Adademic Success

http://www.aap.org/advocacy/releases/pas2011/movementsun.pdf

Check out my Facebook book page for Pocket Guide to Fitness

http://www.facebook.com/louiza.patsis#!/pages/Pocket-Guide-to-Fitness/194203747271646?sk=wall

Ten Health Tips from Mayo Clinic

http://www.linkedin.com/news?viewArticle=&articleID=508705466&gid=134566&type=member&item=53115222&articleURL=http%3A%2F%2Fwww.stonehearthnewsletters.com%2F10-fresh-health-tips-from-the-mayo-clinic%2Fproactive-prevention%2F&urlhash=U-JE&goback=.gde_134566_member_53115222

Check out my Facebook book page for Pocket Guide to Fitness

http://www.facebook.com/louiza.patsis#!/pages/Pocket-Guide-to-Fitness/194203747271646?sk=wall

I Recommend the Insanity DVDs

I saw [most of] an infomercial on this. I rarely watch them. Many fitness equipment infomercials are for gimmick products. You can exercise well on a mat. I have not bought these products, but, judging from the infomercial, they are excellent training DVDs. One must be fit to do the exercises and will only get more fit, all other factors like diet remaining the same or being enhanced. Many exercises involve interval training and plyometrics. If you are a beginner, get a physician's approval before you start. Do not forget to stretch before and after the exercises.

http://blog.extremefitnessresults.com/workout-guides/insanity/

Fat Returns

There is an interesting story in the New York Times today about fat returning after liposuction. This may have something to do with a gene from the caveman times where food was not so plentiful. Our body wants to be ready for cold or days of little food. I am sure people differ here, too. It seems that, after liposuction, the amount of fat cells will increase in other areas. If one has had liposuction in the hips and thighs, the fat usually appears in the abdomen. I recently read that fat stores increase in the abdomen for menopausal women. These fat cells make estrogen as the hormone's levels decrease. In this article, physicians explained that fat cells do not reappear in the thighs because liposuction destroys the surrounding structures that would allow that.

To read the article, click here: http://www.nytimes.com/2011/05/01/weekinreview/01kolata.html

Goals and Statistics

A very early blog post was about acceptance. Yes, accept yourself and your body how you are: If you are angry, get a pimple, gain or lose weight. Feel fabulous! You are!

As a personal trainer, I support people to have healthy goals without being at a too skinny or a fat extreme, and without excessive dieting and exercise. Then it is up to them to choose. I then support that. There is again a yin yang balance between flow (yin) and goals (yang). Acceptance with commitment can be the context.

Once you have your goals, you can have the goals be strict and hard or not depending on your personality, wanting to set a firm time schedule, etc. Once you create that (and it can change), choose measures. These can be heart rate, blood pressure, cholesterol, waist-to-hip ration, BMI index, tape measure and caliper measures, weight, strength, flexibility, energy and more. Any of these measures alone mean nothing. Together, and with your intuitive connection with yourself, you will know if you are progressing or not.

There is nowhere to get, but don't just stay there. If you consciously want to maintain and stay at the same level, that is fine. But I recommend not to do it for more than a few months at a time. A healthy human nature is to grow spiritually, intellectually and physically. If you are on a plateau (see very early blog post), do something different like yoga, Pilates, jogging, dance, martial arts, or something else you have not done.

Orthorexia

Great post: When does too much dieting or caution become a sickness?
http://health.yahoo.net/experts/dayinhealth/new-eating-disorders-are-they-real

Myths of Aging

This is a great Oprah post. There is a difference between number age and biological age having to do with health, energy, and yes, looks! One can be 40 and younger than a 25-year-old, or 60 and younger than a 40-year-old.

http://www.oprah.com/health/Aging-Body-Changes-Aging-Myths

Push Ups with a Step

Do you think that push ups are hard? Try this: Use a step, on other little steps to make it harder. Do push-ups. Go for four sets of ten repetitions. Or do four sets of five repetitions if that is all you can do. If you must at first, have your knees be on the floor. Breathe out when you go down and in when you rise.

NY Academy of Science Talk on Cancer by Dr. Siddharta Mukherjee

I attended a great talk by Dr. Mukherjee, author of the new book The Emperor of All Maladies: A Biography of Cancer. I attended part of his talk, but liked
what he said about medicine encompassing everything from psychology to nanotechnology. I believe in integrating ideas.

Some MD/PhD students later told me that he said that he met a man he needed to meet in India, when it was more logical they would have met at Harvard. That may be synchronicity. For instance, I like balancing science with religion, synchronicity, intention etc.I thought when I was an undergraduate that medical school education needs to encompass genetics, and that it would take years to do so, especially in such a developing field, and alternative medicine.

Some interesting points are that diet probably affects some cancer not all. As I thought, the extreme of dieting or eating organic in order to prevent cancer is a not a cure-all strategy. In addition, there are some links to certain cancers and obesity but not certain links from obesity to all cancers. It was mentioned that one twin studied got cancer while another did not get it. there are spontaneous mutations. Unfortunately, cancer cells are usually not found until there are several in a tumor. It would be great to find a cell as soon as it turns cancerous and pinpoint the processes more.

I have not read the book, but it encompasses stories of many cancer patients and the history of cancer from what was found in early hieroglyphics. It is interesting how science and medicine, at a certain level, are very creative, and one can use both left and right brain for ideas and cures.

Science Times: Rabbis and Anorexia

Rabbis are reporting increased cases of anorexia and other eating disorders among young Orthodox Jewish women. This may be in response to the pressures of 1. being asked by prospective suitors or their families what their sizes, or even their mothers' sizes are, and 2. needing to start families early while pursuing careers. This happens in spite of their concealing garb.

Read about it here:
http://well.blogs.nytimes.com/2011/04/11/eating-disorders-among-orthodox-jews/

Articles on Social Theory and Women's Plastic Surgery

These are by sociology professor Victoria Pitts-Taylor at the City University of New York. I have not read them, and thought she was a little too left for me (to be general) at one talk I heard her say, but they do sound very interesting! I am sure I back some of the points!

http://soc.qc.cuny.edu/faculty/pitts/

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

City University of New York Body Image Meeting Saturday

I went and it was good. It was the first such event there and could have been organized better. For instance, in the schedule, people were not listed in the order they would speak for each room. Some did not show; that happens, I guess. The very last speech was a little too post modern for me. Lectures encompassed everything from disability to [a lot on] pressure on women to be thin.

An interesting questions was raised in a room: To what extent are we free to have the body WE want. I talk about this in early blog posts. First comes health, then look like you want, and don't try to look like anyone else. (You probably won't anyway.) We can pose similar questions like to what extent are we free to be ourselves, have the life we want, etc. People stressed how women are supposed to be thin, even in an unhealthy way, or way where they are pre-pubescent or pubescent, like some Macy's commercials in New York City I see lately. One woman did a study where she showed breast implants to women in Senegal and they thought they were atrocious. They'd come here if they had money to talk sense into us. they believed women, especially mothers, should let their natural breasts be, even without a bra. Many Western women, asked why they wear a bra, had no answer. (That is another discussion.)

I believe in the natural look myself: hourglass for women, and toned for men if you can have it.

Check out my books:
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=louiza+patsis&x=0&y=0

Video How to Do a Sit Up

This was done at about 2:00 am with an old camera. The content is simple and true.

http://www.youtube.com/watch?v=UGHNbrlefAE

Globalization of Fat Stigma

http://www.thirdage.com/news/fat-stigma-spreading-across-globe_3-30-2011

Middle Aged Women Seeing Increased Pressure to Fit Thin Stereotypes

Today in the Science Times of the New York Times, Tara Parker-Pope wrote today that many women that are middle-aged or older are involved in extreme dieting and extreme exercising. I see anorexic or too-thin-looking women at the gym all the time. I have asked gym managers why they don't stop them from working out due to legal reasons. Cynthia Bulik, director of the Eating Disorders Program at the University of North Carolina at Chapel Hill says that half the clients since 2003 have been adults, rather than adolescents: "Even in their 50s and 60s -- and, believe it or not, beyond -- women are engaging in extreme weight- and shape-control behaviors."

Tamar Pryor clinical director of the Eating Disorder Center of Denver, who studied 200 cases of midlife eating disorders, says there are more that are under the radar because people are so functional in other areas of life. Older women, she says, are more adept at concealing the problems, and people may attribute symptoms to aging.

I have a client in her 60's who diets to the extreme. Yet she does not overexercise, and is realistic in terms of certain thing she cannot do with exercise that have to do with skin characteristics. She is overall balanced, yet she restricts any sweets, milk and more because she is afraid this will lead to overeating. She has not mastered this in herself or found that balance. She cannot change this unless she want to change. Her overall goal, though, is health, energy and abilities, so I would not say she is at the extreme that these ladies are.

Ibuprofen and Parkinson's Disease

In a recent study, published in Neurology, scientists from the Harvard School of Public Health showed a link between ibuprofen, found in Advil® and other drugs, and reduction of the chance of acquiring Parkinson's disease.

http://www.hsph.harvard.edu/news/press-releases/2011-releases/parkinsons-disease-ibuprofen.html

Harvard School of Public Health: Mercury Exposure and Risk of Cardiovascular Disease

"... large-scale study from Harvard School of Public Health (HSPH) and Brigham and Women’s Hospital (BWH), researchers found no evidence that higher levels of mercury exposure were associated with higher risk of coronary heart disease, stroke, or total cardiovascular disease in two separate studies of U.S. adults."

http://www.hsph.harvard.edu/news/press-releases/2011-releases/mercury-exposure-cardiovascular-disease.html

Robert Wood Johnson Study on Health and Social Factors

What Shapes Health-Related Behaviors? The Role of Social Factors

This includes education, where we live, diet, exercise, smoking, and more.

http://www.rwjf.org/files/research/sdohwhatwhapeshealthrelatedbehaviorsissuebrief20110324.pdf?cid=XEM_206603

Robert Wood Johnson Foundation Short Study on Stress and Health

How Social Factors Shape Health: The Role of Stress
This covers the impact of family and work situations, low income, and more.

http://www.rwjf.org/files/research/sdohstressandhealthissuebrief20110324.pdf?cid=XEM_206603

Gym Etiquette

Here are some major points about gym etiquette:

1. Wipe your sweat from the machine or mat after you use it.

2. Return weights to how they were prior to using the machine.

3. Do not use your cellular telephone and keep it on only for incoming emergencies.

4.Do not interrupt someone during a set, like to use the machine, unless perhaps they are facing you and can easily nod.

5. Do not speak or moan (if lifting heavy weight) too loudly.

6. Do not drop weights to the floor. This makes noise and can even shake the floor.

Push Up with Oblique

This is a tough exercise. Try it. I haven't.
Search for my push up blog post from years ago for the proper way to perform a push up. Hold a free weight in one hand. Use a weight that is doable and will give you a good workout for four sets of ten repetitions. When you are on the "up" part of the push up, twist your right side to the right in a controlled motion, using your right oblique, then return to starting position. Exhale when you go up, and inhale when you go down. Repeat for the left side. On repetition consists of twisting one time on each side.

Lunge with a Twist

Here is a variation on a lunge where you use a medicine ball to twist for your oblique muscles. Search for the lunge blog post for the proper way to do a lunge. Grab a medicine ball with a high enough weight to give you a workout and that you can use for four sets of ten repetitions. If this is too many repetitions for you, do two sets of ten repetitions. One repetition consists of lunging once with your right leg and once with your left leg.

Hold the medicine ball in front of your waist. Once you are down in the lunge position, twist right and left, and return the medicine ball to center as you are getting up to the original position. Repeat for the other leg. Make sure to keep your back vertical. This further engages core muscles. For a harder workout, hold your arms straight out chest level with the ball.

Tuesday Science Times Article on Self-Compassion

Tara Parker-Pope wrote in the Science Times section of the New York Times this week about a new book by Dr. Kristin Neff, associated professor of human development at the University of Austin in Texas. The book is about self-compassion. Dr, Neff points out that, while most people show compassion for friends, they show little for themselves, when they make a mistake. I can relate: I recently lost a bracelet. I am not sure if it was real if I’d found it or it was a present. I had allowed a man to get on my nerves. As I took off my jewelry at the gym and was not present. I remember thinking that I am not being careful where I am putting my bracelet, and would lose it. I then recalled several items, including heirlooms, I lost lately. I just looked for a pair of gorgeous shoes and can’t find them. Well, usually things turn up when you don’t look for them. I tempered this with thinking of how much I handle each day well.

The article author went on to say self-compassion is needed when one goes off a diet (although I believe in dieting once in a while, but not diets) or missing a workout. I have written about this in Pocket Guide to Fitness and the Acceptance and Being Grateful blog posts. Do a search. She writes accepting imperfection, although I advocate thinking of oneself as perfect. Who can tell you otherwise?

A key point is that, if one is not self-compassionate, they may get emotionally, and then give up on their nutrition and workout regimen. In a 2007 Wake Forest University study of two groups and diet, the group with the instructor who said: Everyone in this study eats this stuff, so I don’t’ think there’s any reason to feel real bad about it” ate less candy It is important to remind yourself that everyone has feelings of inadequacy once in a while. Dr. Neff will conduct a controlled study to see if self-compassion can reduce anxiety, depression and stress.

You can take a self-compassion test at www.self-compassion.org

This was cross-posted on www.louizaspiritualityandreligion.blogspot.com

How to Rejuvenate Your Brain at Any Age

Sharon Begley wrote an article in Newsweek about having your brain get younger and sharper as you "age". You do this, according to the article, through exercise, meditating, and even video games. Look up the subject on http://www.pubmed.gov.

You can have your cells become younger with exercise too. Look up my telomere blog post.

http://www.newsweek.com/2011/01/03/can-you-build-a-better-brain.html

BNL: Some Food Stimulation Increases Dopamine Levels in Binge Eaters

Scientists at the U.S. Department of Energy's (DOE) Brookhaven National Laboratory (BNL) conducted a study to differentiate obese form binge eaters. The sight or smell of favorite foods triggers a spike in dopamine in binge eaters, but not in the "normal" obese. The findings are published online in the journal Obesity and suggest that the dopamine spike may play a role in triggering compulsive overeating.

The main scientists, Dr. Gene-Jack Wang, said:"These results identify dopamine neurotransmission, which primes the brain to seek reward, as being of relevance to the neurobiology of binge eating disorder." A similar dopamine spike has been shown in drug addicts' brains when shown images of drugs. Wang said that dopamine spikes were associated with people feeling a pike in hunger.

The subjects were 10 obese people with a clinical diagnosis of binge eating disorder, based on evaluations at St. Luke's-Roosevelt Hospital, and 8 non-binging obese subjects. The scientists used positron emission tomography (PET) to scan the subjects' brains after injecting a radiotracer designed to bind to dopamine receptors in the brain. Subjects fasted for 16 hours prior to the study. They were scanned 4 times in 2 days. Heated food, which subjects could taste with swabs, made up the food stimulation condition. For the neutral stimulation scans, non-food-related pictures and inanimate objects such as toys were displayed for subjects to see and smell.

The subjects who had the highest binge eating levels also experienced the highest dopamine spikes. The amount of dopamine receptors between the two groups did not differ significantly. Dompamine spikes were present in the caudate region of the brain, which is involved in the in reinforcement of action potentially leading to reward, but not in processing of the reward.

"That means this response effectively primes the brain to seek the reward, which is also observed in drug-addicted subjects," Wang said.

In contrast, dopamine spikes in drug addicts were found in the brain's reward center.

Hire Me Online as a Fitness Trainer

Click here to get exercise and diet day-to-day schedules: http://trainers.fitorbit.com/trainers/LouizaP

Check out my new Pocket Guide to Fitness edition II!

http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza

My New Book Is Out and Michelle Obama'sComments on Today Show

I am so excited to report that the new and improved second edition of Pocket Guide to Fitness is out!!! It can be purchased here:

www.authorhouse.com/Bookstore/BookDetail.aspx?Book=292938

Michelle Obama told Matt on the Today Show, in response to his inquiry on Barak's fatty Super Bowl diet, that it's all about BALANCE, not extremes or deprivation, what I've been preaching on this blog for years. She likes French fries and so do I once in a while. The key is balance: 1. Know yourself; 2. Work out; and 3. Each healthily most of the time.

Testimonial from Pocket Guide to Fitness Book Reader

Louiza Patsis's book Pocket Guide to Fitness made a huge difference in my life. I was stressed from kids, my sister's illness, and job insecurity, and I had gained weight. I am always confident and felt great, but wanted to take care of my health. The book had me see the mind-body connection around how I feel, accept myself, and commit to fitness. I learned science facts and useful exercises that I did at home with little or no equipment. I also started to run. Result: I lost 50 pounds in less than six months, got healthier, and feel more confident and secure in my life. My friend read it and also lost weight. Most importantly, we feel healthier and stronger. The book is an easy and at the same time valuable read for anyone serious about getting in shape.

- S. Padron, Queens, New York
The book is available on www.Authorhouse.com, www.Amazon.com and www.BarnesandNoble.com.

Training Testimonial from Client

I was working with the same home trainer for years. I was having trouble paying the high fee and I felt that we were in a rut, doing the same exercises week after week. I began searching for someone new, especially for a female trainer.

I found Louiza Patsis on the Internet. She has provided me with exactly what I was looking for; a competent trainer who offers both affordable rates and an exhilarating exercise routine. In the past, I did mostly upper body and leg work, but I was unaware of how underdeveloped my abs are, until Louiza worked me out. Louiza is now helping me to correct this problem. She uses a variety of workout techniques, including professional dance moves and stretches.

Louiza’s attitude is personable, supportive and motivational. She frequently inquires as to how I am feeling, both during and after exercising. She is willing to modify a routine according to my personal fitness level, while encouraging me to go beyond my “comfort level” to achieve improved endurance, strength, and flexibility.

For me, a commercial gym is not an option. It is very important to have a home trainer to keep me on track and help me to reach my goals. I own various kinds of exercise equipment, and Louiza puts them all to good use. She inspires me to exercise and exert myself even between our training sessions. She also likes my cat Silky. I am glad that I found her and I hope that we will continue our association for many years to come.

Thanks, Louiza!

Sincerely,
J. Amann
Flushing, New York

New York Academy of Science Experts Panel on Obesity

Enjoy the following information and podcasts about obesity, including prevention and policy. Experts include those from Harvard University and John Hopkins University. For podcasts, look under "Media".

http://www.nyas.org/Publications/Ebriefings/Detail.aspx?cid=d9de3417-16fb-4f61-9197-4253bf9767bf

Exercise and AIDS

People with AIDS should be extra careful working out. They may be at the stage of their muscles atrophying. Each person will have different reactions to different drugs. Their physicians must be conducted before they start any exercise endeavor. You can find articles on this on www.pubmed.gov. Someone suggested I write a post on this, which I am doing but I am not conducting immense research. The above link will show you the latest, as well as older, studies.

Exercise is not a cure for AIDS. People that are HIV-positive may not have full-blown AIDS. The disease manifests itself differently in each person. However, some studies have found beneficial effects of exercise in HIV-positive individuals. Studies showed that the CD4 cell count increased after 24 months of exercise. See this link with information from Dr. Veljko Velkovic.

The LA Times article today HIV and AIDS Patients Find Exercise Improves Their Health shows that exercise helps persons with AIDS feel better and do more physically. They also cited several studies: a 2006 Massachusetts General Hospital study found that exercise manages symptoms of "metabolic syndrome," which as many as 45 percent of HIV-positive people have. This syndrome increases the likelihood of heart and diabetes complications. A 2005 Columbia University study found that moderate exercise with antiretroviral drugs, led to improved nervous-system function and circulation in HIV-positive persons.

Because I believe there is a lot of truth in mind over matter, exercise can’t be bad for HIV-positive or other people to feel better, breath better, be happier and thereby affect their cells, so I recommend it!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Great Web Site on Supplements

Here is a great Web site on supplements, posted by fellow fitness trainer, Joe Canone, who has a degree in biochemistry. Joe, as I do, thinks that the Food and Drug Administration, or another body, should regulate supplements. Many people are gullible or may experience side effects, especially if they take too many supplements. Already, the first post on Vitamin B12 is great. http://www.google.com/search?q=joe+canone+supplements&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Microbes in Our Guts

In the December 17, 2010 issue of Science was great in summing up the past year's events. One article was about all the microbes we have in our gut. I have been using sterilizer for a while, even before it became common in libraries, schools and gyms. I saw a news show portion weeks ago about how it is not good to overuse it, since we may then not build up immunity to microbes on our own, and since we have many microbes in us anyway.

I thought of that when I read the Science article by Elizabeth Pennisi. She talked about 200 Nobel Laureate's Joshua Lederberg's call to think of organisms like us with many tiny ones living symbiotically with us as superorganisms, rather than the we are good and they are bad usual thinking.

I was amazed to read that nine out of 10 dells in our body are microbial! This is more than I had thought. Only a few species of them make us sick. Others help us digest food and serve other functions as well. In 1999 at Stanford University in Palo Alto, David Relman and others found 3,956 types of bacteria, two-thirds new to science, in culture from human gums. Does this make you want to kiss anyone? In 2006, Steven Gill of the University in Buffalo, New York and in 2010 Jun Wang of BGI-Shenzhen in China did genetic studies to show that many gut bacteria genes complement our own and so together break down fiber, amino acids and drugs. This is fascinating.

Some bacteria help us fight disease. For instance Faecalibacterium prausnitzii has anti-inflammatory properties and may protect us against Crohn's disease. According to Sarkis Mazmanian of the California Institute of Technology in Pasadena, Baceteroides fragilis keeps mice from getting colitis. Other bacteria form healthy gut cured diarrhea caused by Clostridium difficile. Bacteria can protect against other bacteria and viruses. Herbert Virgin of Washington University School of Medicine found that dormant herpesviruses pushed the immune system of mice to protect them against certain bacterial infections.

The more researchers learn about this, the more they can use bacteria and viruses, or their genetic material, to prevent and fight disease, and also to help humans and animals in their bodily functions. I am so excited about the new genetics building opening up shortly at New York University!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Great Post on Types of Fat

As I have written before, fat is not bad and many people have a phobia about it. It is needed, and even helps with maintaining the proper function of insulin and a good heartbeat.

Here is a good post by a North Carolina personal trainer and author Darvis Simms. Isn't it great how the Internet connects us? http://personaltrainersunited.com/all-about-fat/

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on  http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Come Join My New York City Fitness Meetup Group

The first meeting is on Saturday January 15th. We can schedule an individual session prior to that.

http://www.meetup.com/Manhattan-and-Queens-Fitness-Group/

Bar for Abdominals and Obliques

Get a bar with a weight that will work you out and that you can use for five sets of ten repetitions. Hold the bar vertically with both hands in front of you. Push down on it so it can be secure in the ground. This is part of the workout. Keep your hips steady and legs shoulder width apart. Rotate for half a circle clockwise "around the bar". Do the same counterclockwise. This is one repetition.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com, www.BarnesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

New York Times: Placebo May Work Even If Patients Know About It

In a recent study, docotrs told patients they'd receive a placebo. The placebo still made a difference. To me, this may show how powerful language is and how mind presides over body and may be some extension of a law of attraction.

http://www.nytimes.com/2010/12/28/health/research/28perceptions.html?_r=1&scp=1&sq=placebo%20effect&st=cse

Someday Melissa

I read about Melissa, who died of bulimia in 2009, in the Sunday New York Times. Her mother took her journal entries and, with others, turned them into the movie Someday, which will be done soon. This is a serious issue. Everyone must band together. Media images and ignorance as to science and fitness play a part. A movie about her life will soon be finished.

See www.SomedayMelissa.com.

Medicine Ball and Lunge for Your Thighs

Hold a medicine ball of a weight that gives you a workout but that you can use for four sets of ten repetitions of this exercise. Hold the ball before you and perform a stationary lung with your right leg forward. Alternatively, you can lunge your right leg laterally to your right or backward. Repeat for the left leg. Each time you move your leg, extend the ball with both hands at chest level, and bring it back to an inch before your chest when you return your leg. Do everything in smooth motions. Do four sets of ten repetitions, choosing to move your leg forward or laterally. For a more advanced exercise, move each leg forward, laterally and backward, and do the same with your left leg, for one repetition.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.com, www.BarnesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Beauty Sleep

The CBS Morning Show did a piece on a new study published in the British Medical Journal on the idea that beauty sleep may not just be an idea. Go here for a video:

http://www.cbsnews.com/video/watch/?id=7152379n&tag=mncol;lst;1

This is probably true to an extent: You feel and look more fresh. But, how you feel and intend on the inside will trump the amount of sleep you get. So if you feel good, even if you sleep less, you will still look good.

I will blog more on this at another time.

Ballerina and Critic

A critic Alastair Macauley made a reference to ballerina’s Jenifer Ringer’s weight. I saw her on Channel Thirteen recently and immediately thought she was one size big for a ballerina. That is because my eyes, as others’ eyes, have been accustomed to seeing often little-girl-figured, flat-chested, stiff-backed ballerinas. As a personal trainer and someone who thinks she has great taste in all from food to paintings to dance to furniture, I can say that beauty and fitness come in all packages. However, the truth and most in the world with a good brain, would say balance and proportion are key> Those who obsess on what they eat and body weight all day probably suffer from a psychological disorders, as perhaps do those that are fat or obese for a long period of time. Why not be able to eat a little of what you want while you make sure you eat lots of healthy food too, your blood is good, you have energy and you work out? The middle sizes, in an exciting, not bland way, 6-10 are usually the best in health and beauty.

A person, even a dancer or dance critic, with no biology education, should not declare themselves the expert on what is healthy and fit, or who eats too many sugar plums, Big Macs, or anything else. Obviously a dancer such as Ringer is self-disciplined or she would not be a dancer. 1+1=2. It’s logic. Now, he has the right to his opinion and artistic directors can do what they want. Masterpieces at the Metropolitan Museum of Art represent mostly fat or at least “shapely” women, as Ringer called herself. But in an age where industries such as fashion shove to us either skinny of sometimes anorexic sizes 0-4 or the opposite 12+ plus sizes where women are often out-of-shape, can we go back to a beautiful, exciting middle that is healthy and sexy. I object to the false thinking that a woman with a bust and hips is out of shape. One can be and often is athletic and has a bust and hips. It’s called estrogen. IN other words, how about, in various areas, we have more of what God and Nature intended, the classy ferocious hourglass figure, in other words, that of a WOMAN. I do detect an often abhorrence of this by some, which indicates to me misogyny, fear and stupidity.

As for dance, what matters most, my dears, is ability, and, even more, spirit, energy and that “it”.

Using Band for Abdominal Work

Here are two exercises that work out your abdominal muscles and use exercise bands. They are intermediate level. Most bands come in a package of three, from least to most resistant.

Exercise I

Your abdominal muscles are used as secondary movers here. Choose one exercise band, I recommend the toughest one, and place it below your flexed feet. Hold each end of the band with each hand.  Lie down and use your abdominal muscles to keep your back flat on the floor. Raise and lower your legs slowly, as you would for regular abdominal leg lifts while pulling the band toward you. The more you pull, the harder is the exercise. Do not strain your neck or shoulders. Relax. Just move your legs, and concentrate on using your abdominal muscle to assist in the movement as much as possible. Do four sets of ten repetitions.

Exercise II

Your abdominal muscles are used as secondary movers here.Sit on the floor and place the exercise band below your flexed feet. Hold each end of the band with each hand. Do not strain your neck or shoulders. Relax. Lie down. Then sit up straight slowly but not too slowly, so that your waist and hips are at 90 degrees to each other.  Lie down slowly (but not too slowly) and steadily. Repeat. Do four sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. Version II will be out in a few weeks! If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lift and Close for Your Buttocks

This is a variation on the pelvic lift for your buttocks. Lie down. Keep your arms neutral to your sides. Use your lower abdominal muscles to keep your lower back to the floor.This works out these muscles. Now lift your hips off the floor. At this position, "close" your legs so that your knees touch. This is one repetitions. Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Foam Roller

You may have seen foam rollers at the gym. They are about six inches in diameter and one and a half or three feet in length. I love placing them below my back on a mat, lifting my hips, and rolling up and down to give myself a back massage. Foam rollers are used like this in self-myofascial release (SMR). The fascia is a connective tissue that encases muscles, joints, blood vessels and nerves. The muscles and fascia make up the myofascial system. When you work out, muscles, joints, fascia and nerves may feel tense. A great way to release this tension, and save on some massage bills, is to use a foam roller.

This concept of autogenic inhibition is used to improve soft tissue extensibility; the muscle is relaxed and the antagonist muscle is activated. (Gossman et al. 1982) Foam rollers can be used on the back muscles such as the latissimus dorsi, quadriceps, hamstrings, adductors, abductors, calves and gluteus maximus muscles. Soft tissue adhesions and scar tissue are broken down. Flexibility and range of motion may be improved. Iliotibial band syndrome may be alleviated. Press on the tender areas for 10 or more seconds and breathe throughout the movement. Apply more pressure when you exhale. Relax and repeat until pain and tension are reduced. Drink plenty of water after using a foam roller. Skip a day between using it on a particular area. If you have a severe injury, this will not take the place of physical therapist or physician care. Contact a physician before using a foam roller. To view how to use the foam roller for SMR, see http://www.youcanbefit.com/ROLLER.pdf.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. 

Kick While Lying Down for Your Abdominals

Assume the abdominal crunch position. Place your hands below you or hold onto a heavy piece of furniture or exercise equipment for stabilizatioin if you need that. Straighten your legs without locking your kees. Point your toes. Kick up and down, in a controlled, steady, vertical scissor fashion. Do not let your feet go below half a foot over the floor. Do five sets of ten repetitions. One repetition is your right and left leg both kicking.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Horizontal Scissors for Abdominal Muscles

Lie down and keep your back flat on the floor, as much as you can because everyone is built differently. Keep your arms to your side unless you need to hold onto something heavy for support. Raise your legs straight, toes pointed, half a foot from the floor If this is too low, they can be as high as two feet above the floor. Higher is easier. Open and close your legs like a scissor. For added difficulty, move one leg at a time to your side. You only need to move your legs about 45 degrees to each side (angle between your centerline and leg). Do four sets of ten repetitions. You can do the same exercise lying on your belly.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Journal Article on Electronic Cigarettes

Yamin, Bitton and Bates reported about possible toxins in electronic cigarettes in an article E-Cigarettes: A Rapidly Growing Internet Phenomenon in the Journal of Internal Medicine. I only read the abstract, and will add to this post if I read the full article.

Electronic cigarettes aerosolize nicotine and produce a vapor that emulates that of cigarettes and supposedly is safer than even secondhand smoke. They are easily found on Web vendors. But new research suggests that they may contain unexpected toxins and devlier nicotine ineefectively, so they may nto even benefit in weaning oneself out of nicotine addiction. Although many coutnries have banned them, they are not regulated as drug-delivery devices by the United States.

Great Books -- Or So They Seem

I am getting ready to leave the New York University Bobst Library. I see next to a computer on a floor I happened to go to to Read the New York Times three books on eating. Although I do not concentrate on that, these books seem interesting:

Eating As I Go: Scenes form America and Abroad by Doris Friedensohn
Food, Morals and Meaning: The Pleasure and Anxiety of Eating by John Coveney
The Year of Eating Dangerously by Tom Parker Bowles

Some chapters in the second one seem especially captivating:

Foucault, Discourse, Power and the Subject

Greeks to the Christians: From Ethics to Guilt

Nutrition Homescapes in the Twentieth Century

An Ethnography of Family Food: Subjects of Food Choice

Abdominal Exercise for Rectus Abdominus and Obliques

Sit down and bend your knees. They do not have to be at 90 degrees. The angle between your waist (upper body) and legs should be about 110 degrees. Grab a medicine ball or free weight with a weight you can do but that is challenging for four sets of ten repetitions. Face forward (ribs forward). Twist to the right and let the weight go to the floor. Face forward again and move backward two to three inches. Now twist again, pick up the weight, holding it in front of your belly, and bring it slowly to your left side (twist to the left). Let it go on the floor next to your left side. Face forward, move backward two to three inches, twist to the left and pick up the weight again. Start your second repetition. This is a great strengthening exercise. If it is too difficult for you to move backward after you face front, skip this step until you are able to do it.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Brookhaven National Laboratory -- Genetic Link to Alcohol Response

A year ago I attended an event with other science writers at the Brookhaven National Laboratory. Since then I have been getting emails about new discoveries and developments.  A few days ago I received one about how genetics affects reaction to alcohol. Specifically,
dopamine receptor deficiency leads to significant brain changes in response to drinking. Two genetic variants of mice were used to compare the brain's response to long-term alcohol drinking in two genetic variants of mice. One strain was genetically normal, and another lacked the gene for dopamine D2 receptor, the brain's "feel good" chemical, that produces feelings of pleasure and reward. In the dopamine-receptor-deficient mice (but not the genetically normal strain), long-term alcohol drinking resulted in significant biochemical changes in areas of the brain well know to be involved in alcoholism and addiction. The scientists were interested in the dopamine system research, which  suggests that deficiency in dopamine D2 receptors may make people (and animals) less able to experience ordinary pleasures and therefore more vulnerable to alcoholism, drug abuse, and gluttony. The scientists were able to breed mice deficient in the D2 gene. Each of the groups were divided in half: One-half had water, while the other half had a solution of 20% ethanol to simulate heavy drinking.



The scientists observed the levels of brain receptor cannabinoid type1 (CB1) after six months in the four groups of mice. These receptors are located near dopamine receptors and are known to influence dopamine receptors and alcohol consumption and addiction. The water-drinking mice without D2 receptors had increased levels of CB1 receptors in brain regions associated with addiction, compared with water-drinking normal control animals. Thanos explained that this may indicate that D2 receptors inhibit the growth of CB1 receptor gene. However, in the mice with D2 receptors which ingested ethanol, this possible effect was negated: These mice had about half the CB1 levels compared to the D2-deficient water drinkers.

In 2005, Houchi et al. had found that CB1 knockout mice had an overexpression of D2 receptor. This increase in humans may decrease their desire for alcohol. The study was published in Neuropsychopharmacology. Thanos said:  "This down-regulation of CB1 after alcohol intake in the D2-deficient animals could underlie the lower reinforcing effects of ethanol in these mice," he added. In other words, fewer CB1 receptors may eventually increase D2 receptors, which may steer humans away from desiring a lot of alcohol.
 
This was an example of an epigenetics sutdy. The alcohol is the environmental factor influencing existing genetics. The main researcher, Panayiotis Thanos Ph.D., will conduct future studies with female mice to see if gender changes results.

Cable Rack for Biceps

This is a variation for your biceps. Usually, the little rope extension is used to do triceps on the cable rack. Put the part of the machine where you attach weights at one of the lowest holes. Attach the little rope attachment. Stand with legs shoulder width apart. Use a weight that gives you a workout and is doable. Grab the end and perform a biceps curl. Exhale when you lift and inhale when you return to the starting position. Do not extend your elbow fully and lock it. Keep your elbows to your sides, under your ribs, for steadiness. Do four or five sets of ten repetitions, depending on the weight and your fitness level. Do not bop forward and backward. Keep your body steady, especially your back.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

NYU Physician John Iofantis Finds Protein Link to Childhood Leukemia

New York University Langone Research Center physician John Iofantis found a link between t-cell acute lymhoblastic leukemia, and protein NF-κB. Several hundred children are affected annually by leukemia, which can be fatal within weeks. Dr. Iofantis says that the chemotherapy is not targeted and can come with serious side effects. The NYU team focused on genomic and animal studies, while a team at Institute Municipal d'Investigaciones Mediques tackled different facts of the disease.
The protein makes tumor cells live longer and become more resistant to treatment. When activation of the protein was targeted, tumor cells began to rapidly die. Dr. Iofantis is hopeful that new drugs to target the protein will be developed.

Harvard Public Health Review Article on Epigenetics

The article expressed the passionate interest of scientists to find out how genes interact with each other and the environment, thereby affecting genes and proteins expressed. For instance, redheads, even ones with olive skin, tend to have a higher-than-average predisposition to skin cancer. This may be in part due to how the gene or hair interacts with the environment, and the consequences of this interaction. Epigenetics refers to how the environment affects genes and causes traits that may be inherited. According to the article, this may be one perspective from which to look at the question of why about 80 to 90 percent of heavy smokers do not get lung cancer.
Usually epigenetics has referred to radiation or pollution changes. They are expanding it to mean other factors that cause changes: chemicals, diet, exercise, workplace hazards and more. For instance, manganese, found in welding fumes, some wells, fungicides and pesticides, is a neurotoxin that can lead to manganism, a Parkisonian-type disorder. Environmental factors often increase genetic risks. For example, a March 2010 article in the Journal of the American Medical Association showed the importance of the effect of environmental factors for those with a genetic predisposition to breast cancer. Therefore, it is important to maintain a healthy weight, eat a balanced, diet, and limit alcohol intake.
One researcher, James Mitchell, is studying in fasting in animals to see if this will protect them (and humans) before surgery or chemotherapy. He will study if deficiencies in amino acid tryptophan will confer resistance to malaria. Epidemiologists David Christiani found that a common gene variant made Shangai textile workers more vulnerable to lung disease.
More research will shape public health policy. A danger is that genetically-screened people are charge higher for or denied health insurance.

Are Diseases Manufactured?

Some fellow science writers from the American Medical Writers' Association started a series of posts on whether or not pharmaceutical companies manufacture diseases, such as the female sexual dysfunction? I wonder if children or other people had different diagnoses before autism or attention deficit disorder were coined. I am usually middle of the road in most topics. I think that disease if often a result of a schism in the spirit-mind-body connection and that some drugs are not tested or screened enough by companies, and the FDA, and may cause so many side effects, it is best not to take them. Medication, thoughts, exercise, kind friends and more may help in disease more than medication.many people who follow an oncologist's advice by the letter do not get better, and some hospitals integrate "Eastern practices". Other times, you need medication and or surgery. Many natural path followers end up using them.

this is an interesting discussion,though, and I'd love to hear your views. One writer wrote that pharmaceutical companies target mostly physicians, so they need to do their work in reading and discussing the latest studies so they don't get duped -- interesting! maybe they are too busy with insurance companies. Another writer recalled a book "Manufacturing Depression".

There is a book and blog on selling sickness: http://sellingsickness.blogspot.com.

There is also a film on selling sickness: http://icarusfilms.com/new2005/sell.html.

Here is the Web site for the Amsterdam 2010 Selling Sickness Conference
http://www.gezondescepsis.nl/conference-2010/conference-programme.html

What are your thoughts?

Disclaimer: This is not a very scientific post. More information on this may follow. None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.  The second edition of Pocket Guide to Fitness will be out soon!

Massage Article in New York Times

New York Times ran an article about a study on the benefits of massage.I have already written about massage on another post. I would not mind having two or three a week. You need a massage after you work out or dance for several hours. The study was published in The Journal of Alternative and Complementary Medicine. The lead author was Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai Medical Center in Los Angeles, California. A total of fifty-three adults were randomly assigned: 29 of them to a 45-minute session of deep-tissue Swedish massage and 24 of them to a session of light massage. Blood samples were taken before and up to an hour into the massage intravenously. 

Each massage had its benefits. The Swedish group experienced significant decreases in levels of  stress hormone cortisol in blood and saliva, and in arginin vasopressin, a hormone that can lead to increases in cortisol. Their number of lymphocytes increased. The light massage group experienced greater increases in oxytocin, a hormone associated with contentment and larger decreases in adrenal corticotropin hormone, which stimulates the adrenal glands to release cortisol.

See http://www.nytimes.com/2010/09/21/health/research/21regimens.html?_r=1

Katherine Schwarzenegger's Body Image Book

Katherine Schwarzenegger wrote Rock What You’ve Got: Secrets to Loving Your Inner and Outer Beauty. Even she could not escape feeling bad about herself. Maybe she was self-conscious knowing her Dad's training history. She thinks that being close to one's Mom fosters high self-esteem and it is important to appreciate and be proud of what you have.

Million of Americans have eating disorders. Most of them are young women. They hear other women complain about their bodies, and see skinny, touched-up magazine photographs. The author gives examples of her life and those of others where they were dissatisfied with their bodies, and turned it around. Katherine inspires woman to see beauty in and to rock what they have!

British Reality Television Show

In the October/November issue of Metro Source New York, Paul Hagen writes about a new London reality show on diets. I like some reality shows, like of course Dancing with the Stars :), but others seems to have us be voyeurs in the calamities and miseries of others. That is how this show sounds. People are put on three extreme diets ad endure things like freezing showers, in attempts to lose weight. As I have written, you don't need to be on a diet to lose weight. This is often extreme to yo-yo dieting and to really knowing how to eat a healthy, balanced diet.

This show may lead to the impersonalization that sometimes occurs from too much violence on television, emailing or texting instead of calling and getting together. It also done nothing for the participants or audience to learn to have a healthy lifestyle.

The diets are: a. A Victorian diet of protein that includes weird animal body parts; 2. a 1920's diet of severe caloric restriction; and c. a Edwardian era diet where you have to chew each bite 30 times, lift their heads back and swallow what goes down, and the spit out the rest. The bites and spitting out are counted. This is insane, and more a means to humiliate people and for those, perhaps with low self-esteem, to earn a little cash.

Thoracic Outlet Syndrome (TOS)

I read another great article in Yoga Journal (October 2010, Issue 232). The author is Roger Cole, PhD, a certified Iyengar yoga instructor and research of sleep in Del Mar, California. This one is about thoracic outlet syndrome (TOS), when pain spreads for the neck to the arm and hands. It is caused by compressing or overstretching nerves or blood vessels near the top of the rib cage. This usually develops form repetitive action such as playing a musical instrument or using the computer. I was surprised to see that the top rib attaches to the first thoracic vertebra. The magazine advocates certain yoga movements and an emphasis on good posture. For instance, when typing, do not put your head forward.

The thoracic outlet is the oval space atop the rib cage. It is bordered by: the breastbone, the uppermost ribs, and the first thoracic vertebra. The subclavian artery and vein, and the nerves that serve your hand cross over and through the thoracic outlet, between the first rib and clavicle on the way to the arm. Tight muscles, misaligned bones or scar tissue cause TOS when they squeeze or pull o blood vessels or nerves enough to cause pain or numbness. Yoga can loosen the scalenus anterior and scalenus medius, the muscles that connect the sides of the neck to the top of the rib cage. Here is a stretch to loosen up these muscles, open the thoracic space and alleviate pain.

There is an interesting stretch:

Lie down on a mat. Put open wooden block under your pelvis and open under your shoulder girdle. Place your head on a folded towel. Turn your head to the right so that your chin touches (or tries to touch) the towel. With your hands, push down on the left side of your upper rib cage. Hold for a minute. Breathe. This loosens your left scalenus muscles. Do the same for your right scalenus muscles. Turn your head to the left so that your chin touches (or tries to touch) the towel. With your hands, push down on the right side of your upper rib cage. Hold for a minute. Breathe.

Disclaimer: This is not a very scientific post. More information on this may follow. None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

What You Want

I recently read Lynn Grabhorn's Excuse Me Your Life is Waiting: The Astonishing Power of Feelings. She writes about how feelings ad the thoughts attract what we want - or not. I do not believe this 100 percent. I think some things just happen and we do to know why. But I have see how my being and feelings attract people or things to me. There are signs you are coming close to getting what you want.

You must know what you want, or have your intuition know where you are going. Part of this is feeling better as you get closer. If you get what you don’t want, feel how you would feel if you had it, at least for 16 seconds and say "not that" without making it wrong. If you are being all this and inspired, versus fix it, action, and you don’t see results yet, keep the faith ad trust in God and the Universe, and sit back, relax and have fun.

Often people say "I want more money" This implies lack. "I want to be skinny" implies not loving or accepting your miraculous body. Feel healthy, fit, thin or however you want to be, for at least 16 seconds according to her. Appreciate yourself and whatever steps you take in fitness. Observe the difference this makes in several weeks' time. Share your goals with a trusted friend. Listen to each other. Get out your bad emotions and complain to get to what you want. Have your goal in fitness, do what you have to do, have fun, love yourself and see the results unfold.

Disclaimer: This is not a very scientific post. More information on this may follow. None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, www.BarbesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.