Women Smokers Face Lifelong Bone Damage

Teen smokers face many immediate and long-term health risks, including osteoporosis, as studies show. Smoking, while long associated with heart disease and lung cancer, has been found to correlate with poor bone development and bone density loss.  A recent study by Lorah Dorn and her colleagues found that over a 3 year period, teen girls aged 11 to 17 who smoked had stagnant bone development in the lower vertebre and bone density loss at the hips. Other studies on adults found that smoking "increased the risk of a vertebral fracture by 13 percent and hip fracture by 31 percent in women" (Seppa 8).  

Osteoporosis can severely affect one's quality of life. Bone fractures, diminished height, stooped posture, and bone pain are typical symptoms of osteoporosis, limiting physical activities to an extent. Like a domino effect, diminished exercise can bring on weight issues, poor body composition, and lower levels of serotonin - a mood hormone. Together, these problems can prevent you from doing the things you love, and maintaining an active lifestyle. Regardless of age or gender, smoking is best avoided for your health and happiness.

Seppa, Nathan. "Smoking hurts teen girls' bones." Science News. January 12, 2013: 8. Print.

Study: Smoking Ban Cuts Heart Attacks

Do smoking bans really prevent people from smoking as much? The evidence isn't conclusive, but it's certainly pointing in that direction. 

In Olmsted County, Minnosota, heart attack rates were cut by one-third over an 8 year review which spanned from 18 months before the first smoking law to 18 months after the latest ordinance. The figures show that the annual heart attack rate dropped from 151 incidents per 100,000 people to just 100 incidents per 100,000 people. It is likely that other health risks that arise from smoking have seen reduced numbers as well. Efforts to restrict and reduce smoking and second-hand inhalation can significantly impact medical expenses and the healthiness of people. These measures represent positive moves to prevent disease and ill-health. 

Seppa, Nathan. "Smoking laws lower heart attacks." Science News. December 1, 2012: 18. Print.

Diabetes "Epidemic" and What We Can Do

New York City health officials recently declared diabetes an epidemic, as deaths and diagnoses of diabetes and obesity continue to rise dramatically. As such, Mayor Michael Bloomberg and the Department of Health, along with many prominent health practitioners are fighting for a ban on supersized "sugary beverages" at food establishments which receive grades from the Department of Health. While this sounds like a good idea on paper to combat excessive sugar intake, the jury is still out as to whether consumers will not compensate by ordering more of the smaller sizes, or get more refills. And beverages are far from the only source of sugar. Still, it is a promising idea considering the apparent success of smoking bans in reducing overall smoking rates. 

But this is just one small step in the fight against disease and restoration of health. We need widespread, multi-faceted changes in consumers and producers, private citizens and public officials. 

Ads like these urge consumers to skip the added sugars.

Here are just a few ways we can work towards a healthier future together: 

·         Free/Inexpensive Educational Workshops- Education is a big part of combating this disease because most people likely do not have a very strong understanding of diabetes, its causes, and effects. If people know exactly how the various kinds of food they eat are digested and integrated by the body with regards to disease/optimal health, then they are more likely to make better choices. It's also important to educate people in a practical way as much as in a theoretical way. Some people may think that they can eat now and worry about diabetes decades from now, or that diabetes is just an inevitable outcome- but it isn't. It is very real and the effects are cumulative and ultimately quite detrimental to quality of life. Nutrition classes at local clinics or public spaces would be beneficial, especially with the presence of a guest speaker who has personal experience or relation with a diabetic person. 

·         Spreading Accurate Info- As with the first point, more exposure is needed- the right kind. Media enjoy using shocking, severe headlines, and that may work at times. But the important thing is factually true, sound information that the average person can understand, and in turn, make changes to their lifestyles. In the office and around the community, brochures and fliers can be distributed to people. In such brochures and fliers, we can describe diabetes in an informative yet easy-to-read way, offer ways to fight the disease, and demonstrate how various treatment methods can work to that end. e.g. Nutrition, personal training. Public awareness about the issue is very important.

·         Community Changes- As a community, people have the power to make changes if we cause enough of a stir or consensus. With enough support, perhaps foods/beverages that significantly contribute to diabetes can be removed from stores/restaurants. If there is little to no demand for such items, then there will little to no supply for such items. A community may also raise support for wholesale public bans of sugary drinks, such as the one Mayor Bloomberg proposed on supersized sugary drinks.  Community events at schools or churches could be highly effective in doing all of these things (spreading the word, public speeches, healthy/organic foods sale, fundraising for diabetes organizations, walkathon, goodie bag giveaways, etc.)

·        Fundraising- This could be done by health care practitioners (try to raise money by reaching out to different organizations, medical offices, even patients; offer a limited time deal in which X % or X amount of proceeds go to Y organization or Z hospital,) or as a community (send fliers asking for donations, raise money with some event as stated above).

• Improving Accessibility, Affordability, and Resources- The most challenging aspect. A lack of accessibility and resources are frequently cited as a primary factor in high obesity and diabetes rates in more impoverished/underdeveloped/underinvested areas. The article in the Daily News says, " Diabetes deaths are particularly high among black New Yorkers, who have a rate of 116 deaths for every 100,000 people, compared with 81 for Hispanics, 45 for whites, and 41 for Asians," and "there are huge gaps between neighborhoods — with rates ranging from 19 deaths per 100,000 in Murray Hill, Manhattan, to 177 in Brownsville, Brooklyn." Obviously there are other factors that play into these statistics, but it is true that in certain areas, a lack of accessibility and resources exist. And even if fresh, healthy options exist, they are not very affordable for these people (or so it seems to be). Research also shows that fast food establishments are in greater numbers in such communities as well. Accessibility, affordability, and resources- these three must be addressed, otherwise information/education can only go so far in preventing/treating diabetes. 

This is in no way a complete run-down of what can be done, and indeed there are so many complications that must be accounted for. It goes to show that our food and health-care systems are greatly flawed, with the average person left to suffer the consequences. We must continue to make healthy changes in our lives. Our efforts will be worth it; after all, health is wealth.

Great Motivational Speeches - Dreamz

Greetings viewers. Sorry I haven't put up content in a few days but I will have some great stuff soon. For now, here's another one of my favorite motivational videos. Enjoy!
 

Horse Meat found in Tesco Burgers

The phrase "I'm so hungry, I can eat a horse" has never been more realistic.

MSN reported yesterday that British supermarket chain Tesco has recalled some of its burger meat after discovering various amounts of horse DNA (horse meat...hair...who knows) and even some pig meat too. One lab test found that horse meat made up approximately 29% of the burger's content. How could it have gotten in there and is horse meat even good for humans to consume?

Truth is, horse meat is as edible as any other meat. It is actually a good source of lean protein , but it is not exactly a popular choice. After all, most of us have never really thought of horses as food like we do with other animals such as chickens or lambs. We think of horses as companions and farm workers instead. For the most part, horse consumption is limited to Asia and Europe. However, there are some locations in the US and around the world that serve this unique meat to the masses. For example, M. Wells Diner in Long Island City, New York recently decided to put horse meat on their menu, a year after Congress reinstated federal funding to horse slaughter houses for the production of horse meat. 

Whether or not horse meat and other delicacies can become an accepted meat worldwide is one thing, but the adulteration of products with horse meat and other undesired contaminants is another. Consumers deserve to get what they ask for, don't they? It's a simple principle yet manufacturers and retailers don't always do enough to ensure the cleanliness, safety, and quality of their products. By now, most of us have heard of pink slime- the ammonia-treated filler added to beef products. When people buy ground beef, they expect to get (quite rightfully so) ground beef. Not pink slime made out of entrails and trimmings treated with chemicals. Not horse meat either. Just ground beef. I appreciate the fact that they tested their products and caught the horse-beef-pig meat but it should never have come to this. As of this time, authorities are still trying to figure out how the heck this happened.
 In the end, it all comes down to this:

Higher standards=Better products=healthier relationship between animals, consumers, producers, and retailers.

Hopefully, manufacturers and retailers take note of this discovery and plug any holes in their safety procedures. Consumers too might want to consider researching into where their food comes from and how to choose the best-quality available.

Great Motivational Speeches- Al Pacino

If you are feeling down or unmotivated to achieve what you want, then I suggest watching this video. Sometimes we just need someone to give us a little kick up the rear and remind us what we are fighting for. We can come from the depths of defeat and hopelessness and rise to to the heavens as champions. "Inch by Inch" we can reach forward and meet our goals.


  

Keeping New Year's Resolutions

It's already halfway into the first month of the new year 2013, but I bet you half of those who keep New Year's Resolutions (maybe even you?) have struggled to either get them going or have quit already. A lot of the time, people make broad and drastic goals like "lose weight" or "DIY renovation". Sometimes, making a resolution that is already a plan for failure. It can be daunting or seemingly too difficult for you to get started on a new life goal, and that is completely normal. What I suggest is to create smaller and more manageable tasks and implement checkpoints. For example, instead of just planning on losing weight for the year, how about breaking it down into months or even weeks. Not only is this less scary, but you'll also be seeing your progress more often. That will be a great boost of confidence and hopefully keep you on track. If, after a month, you see yourself doing well, reward yourself with a cheat meal, a movie, a night out, or another way you want to pamper yourself (as long as you don't go overboard!).

My Three Major Do's/Don'ts

     1. Do: Make a list of overall goals AND short-interval, specific, manageable goals.   

         Don't: Make a vague list of what you want done.                    

                                                                                                                                                           

Ask yourself these questions: What do you really want to get done? How can you get them done, one step at a time? Why do I want to do this? It's easier to say lose 1-2lbs a month than lose X amount of weight in 2013. This way you can gain focus and clarity. You will probably get MORE done, see better results, and feel more confident.

      2. Do: Stay Positive. Keep trying, even if you don't succeed at first.                                                                                             
          Don't: Face difficulty and give up right away.    
                                                                      
We've all heard this age-old line, "if at first you don't succeed, try, try again". Sometimes you won't get what you want in life; that's a fact. But you will never know for sure if you could have done something unless you try your best and put 100% effort. Every effort counts into what you do. You earn your fill. Chances are you'll be able to do what you want, and find out things about you that you never even knew. Just believe in yourself and reach out to help if you need it. One of my favorite quotes from Dreamz is "what is the short-time pleasure of eating a sweet compared to a life of healthiness?"

      3. Do: Embrace change AND learn from the past                                                                                                                         
          Don't: Resist change and dwell on the past.

Is it easier to just "relax" and let things be the way they have always been? Of course. It's much harder to make changes in your life as opposed to clutching onto the same old routines. If you are unhappy, unsatisfied, or just plain angry about things, do something about it in a positive manner. Don't like how your relationship is right now? Talk about it, try to find solutions. If there are none, then move on with your head held high. You can't always wait for things to work out on their own. Be proactive instead of reactive.

To quote one of my favorite songs "You'll Never Walk Alone", "when you walk through a storm, hold your head up high, and don't be afraid of the dark, at the end of the storm, there is a golden sky and the sweet silver song of a lark". The past has shaped us and made us who we are but it doesn't have to stop us from achieving what we want. Live in the present and write your own future.

I want to wish everyone a healthy and prosperous new year. 2013 can be a great year for us, but only if we want to make it happen. You CAN do it. Thanks for reading and live life to the fullest!
What are your goals for 2013?  Leave them in the comments below.

Research on Bodybuilding Supplements

In the past, I've done some digging into the supplement world, specifically bodybuilding supplements. This post might be more scientific and formal than usual but I hope it is clear enough. For the full, more in-depth article, skip to below and/or click read more.

Are these really safe and do what they claim?

To me, most of these supplements are unnecessary and tend to mislead people. They might be beneficial but they also pose risks due to the lack of regulation by the government. Unlike food or pharmaceuticals companies, supplement manufacturers don't have the same strictness in terms of batch testing, clinical studies, and cleanliness. I'm not saying that bodybuilding supplements should be abolished or anything like that; rather, they should be more strictly regulated. More and more people are becoming interested in using supplements and the government and supplement manufacturers should work together to make the most efficient and safe products for consumer use. Consumers shouldn't have to worry about whether the pills or powder they're taking contains growth hormones or heavy metals.  Thanks for your interest and I hope you learn something new. Share it and use it in your work if you'd like but please show me some love and give me credit :) I also encourage you to read some of the works cited.

How to Make Homemade Yogurt- Cheaper & Healthier

A lot of people turn to yogurt as a healthy snack. The probiotics help ensure that you have a healthy gut flora, which aid in digestion of nutrients. Having healthy bacteria has some evidence of reducing colon cancer. They also help to alleviate cramps/gas (although having way too much has its own negative effects).
However, a lot of yogurts you can buy at the store contain added sugars, artificial colors and flavors, and other unnecessary things. They also cost more than homemade yogurt.

6oz Chobani Greek Yogurt: On sale for $1
32oz (Quart) of Homemade Yogurt: As little as $2.00

For the freshest and most nutritious yogurt, why not make it yourself? It is not difficult at all and you'll be loving what you get.

You only need:

1. Basic kitchen items (pot/saucepan, spoon, container with lid).
2. Milk (equal to or slightly less than the amount of liquid the container can hold). Whole milk gives more body and flavor to the yogurt but you can use any milk. 
3. Powdered Milk, 1/2 scoop to 1 cup (to make the yogurt thicker,add more/less if desired)
4. A pinch of Probiotic powder, usually Lactobacillus bulgaricus or Streptococcus thermophilus is used, although other strains may work as well. You could find those at drug stores or online here

          -Or you can just use commercial yogurt instead of probiotic powder (6oz to 4 cups of milk).
                   

Step 1: Measure out how much milk you'll need. If you're going to use some yogurt as a starter, use a little less milk. Heat the milk to about 180°F, basically to the point where bubbles start to form but do not burst up to the surface like a simmering. This kills bacteria and denatures the milk proteins, meaning that the chemical bonds break down and allow the milk to coagulate/gel together. This makes the milk less runny. Some say to let the milk heat at this temperature for 30 minutes, but this length of time isn't necessary unless you're using unpasteurized milk.

Step 2: Let the milk cool down so that it is warm. Add the yogurt/probiotics and powdered milk and mix well, making sure that there's no clumps. 

Step 3: Pour the mixture into a container, cover, and let it sit in a warm room/area for at least 6-8 hours. The yogurt itself will thicken as you let it ferment for about 8 hours). It might take longer depending on how fast the bacteria works and environmental conditions. If the yogurt is not thick enough, give it a few more hours. If that still fails, consider adding more yogurt/probiotics to it. 

Done! 

It really isn't that hard to do so get at it! Thanks for reading and enjoy your yogurt!

Which are you? Introvert or Extrovert?

In today's society, schools and businesses emphasize the need to speak confidently in a large crowd, work cooperatively in groups, and network. However, not all people are naturals. Many of us often shirk away from attending school events or going out with a large group of friends. It might not be that you are anti-social; you just prefer more intimate and quiet situations, and that's okay. One in three people are introverts, so you're not alone. On the other hand, extroverts tend to thrive in these kinds of situations and environments. The natural public speaker, the guy who wants to talk to everyone at the party, and even the popular kid from high school- these people are likely to be extroverts.
Here is a great video explaining exactly what being introverted or extroverted means. Knowing what type you are can be important in figuring out what best works for you and how to deal with uncomfortable situations.
 

Spotlight: DreamzstoryTV

DreamzstoryTV, a Youtube channel that gives fitness, workout, and nutrition advice, has risen substantially in popularity among the gaming community. An avid League of Legends player himself, Dreamz offers a unique personality that oozes of fun, humor, and passion that gamers and non-gamers alike can appreciate. Rather than the standard fitness or nutrition guru on Youtube, the young man from France has the ability to be seen as "one of them" to his viewers. He was once overweight and led a sedentary lifestyle but sought to change how he looked and felt.

According to Dreamz, this is his transformation:

Picture from his Reddit Page

His mantra is all about dedication; "every effort counts" whether it is a decision to take the stairs instead of the elevator or eat low-fat cottage cheese instead of junk food. His enthusiasm and motivation are refreshing and it is great to see someone giving back to their community. We need more people like Dreamz to show us that games are fun and all, but it is more important to keep our bodies healthy. Dreamz seems to be a success story, and his channel is no different. We can all work towards our goals and write our own story.

In his own words: "Eat Nerds Get Shredded".

For more about Dreamz, visit his Facebook page

                                                Youtube Channel

                                                Twitter 

Return to Blogging

Hello everyone! I am back once again, this time for good. I am surprised that there are a few people who still manage to find this blog and read some of my posts, which is great. I appreciate any support I can get. It is the viewers that keep me going. From now on I plan on posting at least 2-3 times a week again on health topics and the occasional miscellaneous subject. Thanks again for reading this blog!