FEBRUARY 2010Kingsgate Center, Next to Fedex

4210 82nd StreetLubbock, TX 79423

YOUR GUIDETO HEALTH AND NUTRITION

DAVID KINSELCertified Personal Consultant

New year, New you!With the new year here, new challenges and new goals are made. With that comes new stress. Stress can be good most of the time, because it will motivate you and to be the best you can. Al-though if you let that stress go to the next level it can really affect you in a negative way. A 2008 British study found that stressed-out people are 54% more likely to suffer from a heart attack or stroke. And a Swedish study in the same year suggests that stress can double your chance of de-veloping diabetes. Here are a few tips to a stress free day:

Focus on NowRather than disperse your energy with multitasking, take one job, one person at a time. The more mindful you are, the quicker you can stop stress and turn yourself around. Don’t obsess over tasks several days and weeks out.

Write it OutRelease stress by getting negative feelings and thoughts out of your body. Pick up a pen and write down your thoughts.

Love your CommuteSee your travel time as a chance to unwind and gather your thoughts for the day. If you can use calming breaths to stay relaxed and un-ruffled in traffic, you can handle anything.

Start SmallDon’t overwhelm yourself with big changes. Alter one small thing, a morning habit, a food choice. Over time, these will add up to the change you were looking for.

Work it OutOh yeah, don’t forget to work out! A brisk walk, game of tennis, or fitness class helps you let off steam, distracts you from your source of stress, and improves your mood. It also relaxes and re-energizes your body. Go make it a great day,

Kingsgate Center, Next to Fedex4210 82nd StreetLubbock, TX 79423

Women’s HealthA funny thing has happened to America’s restaurant appetizers: They’ve started growing bigger than the meals they prepare us for. It’s now common to wolf down 500 or 600 greasy calories before we even start on our entrees.

One might wonder where all the calories end up. The answer is: our collective belly-fat supplies. The obesity rate stayed constant in only 13 states last year, while the other 37 states saw an increase. This big fat growth — which stretches over 75 percent of America — is due in no small part to our propensity to eat full meals before we eat full meals. (It’s not uncommon any-more to take in two days’ worth of calories in one meal at one of our favorite restaurants.)

To help you wrap your arms around the problem, we’ve gathered the most gluttonous pre-meal binges in America. If this list doesn’t make you hungry, then you’re already ahead of most of us.

CHILI’STexas Cheese Fries w/ Jalapeno-Ranch Dressing2,070 calories160 g fat (73 g saturated)3,730 mg sodium Fat Equivalent: Like eating 16 Taco Bell Crunchy Tacos!

After we identified Chili’s Awesome Blossom in our investigative report here on The 20 Worst Foods in

America, the chain’s 203 fat grams of deep-fried onion disappeared from the menu. Unfortunately that’s like taking a kiddie shovel to a menu that needs to be cleared with a front loader. The Texas Cheese Fries with jalapeno-ranch dressing has nearly two days’ worth of sodium in this one starter — and nearly four days’ worth of saturated fat.

ON THE BORDERGrande Fajita Nachos – Mesquite-Grilled Steak1,970 calories127 g fat (54 g saturated)3,780 mg sodium

Fat Equivalent: Like eating an en-tire package of Oreos!Even if you’re only one of four peo-ple working on these nachos, you’ll

still bludgeon your belly with half a day’s worth of fat. The same is true for the Border Sampler. Opt instead for the 500-calorie basket of Chips & Salsa. OUTBACK STEAKHOUSEAussie Cheese Fries with Ranch2,030 calories??? g fat??? mg sodium

Calorie Equivalent: Like eating as many as 21 White Castle Ham-burgers!

Consider this one of America’s most questionable appetizers. That’s be-cause Outback doesn’t provide full nutritional data for any of its prod-ucts, forcing diners to guess exactly how many day’s worth of fat and sodium must really be crammed into this cheesy mess.

Earlier estimates from nutritional analysis groups put the pile at 2,900 calories with close to 200 grams of fat; even with Outback’s more conservative calorie counts, these frightening fries should be avoided

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The Worst Appetizers in America

at all costs. PIZZA HUTTaters (full order)1,580 calories104 g fat (20 g saturated)4,160 mg sodium Sodium Equivalent: Like eating more than two full bags of Ruffles Original Potato Chips!

A bag of Ruffles has about 11 serv-ings, which means these tater-tot miscreants carry the heart-taxing sodium load of 22 servings of po-tato chips. Throw these over your shoulder for good luck; you’ll avoid nearly two days’ worth of sodium that come with this one side. And to discover other salty foods you should steer clear of, check out these 20 foods your cardiologist won’t eat! They’re among America’s worst.

ROMANO’S MACARONI GRILLRomano’s Sampler (fried calamari, fried mozzarella, tomato bruschet-ta, garnish)1,640 calories

98 g fat (22 g saturated)4,000 mg sodiumCalorie and Sodium Equivalent: Like eating more than 10 Extra Crispy Drumsticks from KFC!

This sampler is a roundup of the worst offenders on the menu: fried calamari, fried mozzarella, and tomato bruschetta. The only mas-sive calorie bomb they bypass is the 980-calorie Shrimp Artichoke Dip. With a menu as heavy as Macaroni Grill’s, you’d be better off skipping the starters altogether. RUBY TUESDAYGrand Sampler (fire wings, south-western spring rolls, fried mozza-rella, and chicken tenders)1,644 calories100 g fat Calorie Equivalent: Like eating 5 McDonald’s Cheeseburgers!

There’s enough fried food here to feed an entire Little League baseball team, so unless you’re taking them to Ruby’s (and you have signed per-mission slips) after the game, I’d

recommend avoiding a swing at this bad pitch.

T.G.I. FRIDAYSJack Daniel’s Sampler (Jack Dan-iel’s glaze over fried shrimp, Sesame Jack Chicken Strips, and Baby Back Pork Ribs)2,330 calories??? g fat??? mg sodium Calorie Equivalent: Like eating more than 8 Steak Fajita Hot Pock-ets!

Thanks to new legislation in New York City, chain restaurants were forced to post their calorie counts on their menus. As a result, what Fridays’ patrons discovered was that they’ve been unwittingly paying for a clobbering with a big, greasy fat stick. More than half the appetizers top 1,000 calories. UNO CHICAGO GRILLPizza Skins (full order)2,400 calories155 g fat (50 g saturated)3,600 mg sodium Calorie Equivalent: Like eating a Large Domino’s Hand-Tossed Sau-sage Pizza!

Would you ever think of saying to a waiter: “Why don’t you start us off with a large meat pizza?” If you’re ordering for a party of more than 5 it might be OK, but for smaller groups, it’s tilting toward gluttony gone wild. Order the Thai Veg-etable Pot Stickers instead — the only item carrying fewer than 800 calories.

By David Zinczenko, with Matt Goulding-Yahoo! Health

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Men’s Healthcontains whey protein, which Dutch researchers found can help boost tryp-tophan, one of the building blocks of serotonin, by 43 percent

12:30 PMLunch with Your Boss

Your boss asks you to lunch—for no apparent reason.

Stress antidote: A manly sal-ad with grilled chicken or fish. Leafy

greens—arugula, chard, spinach—are rich sources of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and norepinephrine. In fact, according to a study published in the Journal of Neuroscience Nursing, a lack of B6 can cause nervousness, irritability, and even depression.

4 PMYou Flub a Pitch to a Client

Direct report flubs pitch to poten-tial client. You escape to the nearest vending machine.

Stress antidote: M&M’s. And if you have a choice, pick the peanut kind. The chocolate will trigger the release of relax-right-away endor-phins, while the nuts will replenish your protein stores to help keep you focused.

7 Foods that CalmBy: Phillip Rhodes - MENS HEALTH

Your dietary dilem-ma: Instantly grati-fying your anxiety-induced urge to eat

won’t help you keep your cool, but nei-ther will skipping meals altogether.

The solution? “On a stressful day, you don’t have to be a nutritional star,” says Heidi Skolnik, nutritionist for the New York Giants. “You just don’t want to make an already bad day worse.” Here’s how to make it better, and keep stress whipped into submission all day long.

7:35 AM Gridlock

Gridlock adds half an hour to your commute.

Stress antidote: A Starbucks skim-milk chai latte and half a bagel with cream cheese. The car-bohydrates in the bagel provide en-ergy, and they’re balanced by pro-tein from the milk in the latte, which makes you feel alert. And both items are porta-ble.10 a.m.: Your Big PresentationThe IT guy never

reserved the Pow-erPoint projector for your departmen-tal presentation.

10:00 AM Your Big Presentation

The IT guy never reserved the Power-Point projector for your departmental presentation

Stress antidote: Milk, hold the coffee and sugar. Stress may lower your levels of serotonin, one of the body’s critical stay-calm chemicals. But milk

7:20 PM She’s Mad at You

Wife angry because you’ve worked late for the second week in a row. Likelihood of sex diminishes.

Stress antidote: Grilled salm-on—for two. Eating fish rich in ome-ga-3 fatty acids—salmon, mackerel, trout—can lower the likelihood of feel-ings of hostility by almost 20 percent, according to a recent study by Kaiser Permanente, a California-based health-care provider.

10:10 PM The Game’s into OT

Favorite baseball team locked in extra-inning battle with archrival.

Stress antidote: A piece of fruit. Any kind of fruit is fine—the sugar in it will give you the little burst of energy that your adrenaline-charged body is craving. But go for oranges in particu-lar, says Pam Peeke, M.D., M.P.H., an assistant professor of medicine at the University of Maryland. “Most people get manually or orally fixated when they’re stressed out—that’s why some people smoke,” she says. Or why they fail to notice they emptied an entire bag of Doritos two innings ago. Peeling an orange will keep your hands and mouth busy. 11:30 PM

You Can’t SleepTeam’s win has you too keyed up to sleep.

Stress antidote: Oatmeal and a banana. The rush from your team’s last-minute heroics may be interfering with produc-tion of the sleep-promoting hormone melatonin. Give your body a boost by whip-ping up a bowl of instant oatmeal and topping it with a sliced banana. Melatonin is found in only a few foods, and these are two of them.

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What does “Hybrid” mean? Hybrid means the combination of two or more things to cre-ate something new. Reveal’s Daytime Hybrid combines two technologies by providing ener-gy and metabolism enhancers, while adding a new mood enhancing blend, setting the state for stress relief and relaxation later on.*

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Diet and exercise and you’ll lose weight, right? Wrong. Research shows overwhelmingly, that

quality of sleep may be the single most important factor when it comes to losing weight.

That is why Reveal’s new Nighttime Hybrid contains a stress/cortisol blocker designed to re-duce anxiety and increase relaxation and sleep qual-ity. It also contains key

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Low Testosterone Symptoms RareStudy: Only Half of Men With Low Testosterone Have Symptoms

By Daniel J. DeNoon WebMD Health News

Reviewed by Louise Chang, MD

As many as 25% of U.S. men have low tes-tosterone levels, but only 5.6% of men have symptoms linked to it.

That still means some 5 million Americans suffer symptomatic low testosterone -- an-drogen deficiency -- suggests a study by An-dre B. Araujo, PhD, and colleagues at New England Research Institutes Inc. By the year 2025, they calculate, there will be 6.5 million U.S. cases of androgen deficiency.

Only half of men with low testosterone -- low T, as it’s coming to be called -- have symptoms of androgen deficiency. The sur-prising finding comes from a study of about 1,500 randomly selected Boston-area men, evenly divided by age and race/ethnicity.It’s known that a man’s testosterone levels decline over age. But there’s no precipitous drop in a man’s sex hormones as there is for a women at the time of menopause, Araujo and colleagues find.

“From age 30 on there is a gradual decline, 1% a year or more, in a man’s testosterone production,” Araujo says. “It is very gradual. There is no data to suggest anything like a male menopause.”

Some men with low testosterone production develop symptoms of androgen deficiency. These symptoms include:

Loss of sex drive• Weight gain around the core• Erectile dysfunction• Bone loss or fracture• Muscle loss•

Two or more of what endocrinologists call “nonspecific” symptoms: sleep disturbance, depressed mood, lethargy, and diminished physical performance.

CHARGER’S INGREDIENTS ARE PROVEN TO RESTART AND INCREASE NATURAL TESTOSTERONE PRODUC-TION, TAKE CHARGE TODAY WITH CHARGER!

Kingsgate Center, Next to FedEx • 4210 82nd Street • Lubbock, TX 79423

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Kingsgate Center, Next to FedEx4210 82nd StreetLubbock, TX 79423

Visit Us in Kingsgate on 82nd St. Next to FedExFor Information Call - 806.785.4FIT

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Valid till 03/01/10