Benefits of Creatine for The Elderly

Benefits of Creatine for The Elderly

Creatine is primarily known as a supplement used by athletes and bodybuilders to increase strength and muscle mass, but it truly is the real king of "anti-aging" supplements. No other nutritional supplement builds strength and muscle the way creatine does. Creatine supplementation has been found in numerous studies to increase power and muscular strength, as well as muscle mass. About 70 to 80% of studies have shown positive results. Typical responses to creatine supplementation are an additional 10 to 15% increase in strength and an additional 5 to 10 pounds increase in muscle mass over one to three months of resistance exercise (weight) training. In Biomarkers: The 10 Keys to Prolonging Vitality, Evans and Rosenberg rank the top ten modifiable biomarkers (measurable biological parameters) associated with biological aging. The number one biomarker, the most important change that occurs with aging, is loss of muscle mass. From age 20 to 80, the average person loses 20 to 30% of their muscle mass. Loss of muscle mass, also known as sarcopenia, produces a multitude of negative metabolic changes, which are incompatible with good health. The number two biomarker is strength. Enhanced muscle mass / strength Several high-quality studies have shown an increase in muscle mass with the use of creatine. However, some weaker studies have reported mixed results. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. Future studies should take into account the effect of different individual fitness levels of study subjects.

Congestive heart failure (chronic) Patients with chronic heart failure have low levels of creatine in their hearts. Several studies report that creatine supplements may improve heart muscle strength, body weight, and endurance in patients with heart failure. Studies comparing creatine with drugs used to treat heart failure are needed before a firm recommendation can be made. Heart failure should be treated by a qualified healthcare professional.

6 Tips to Eating Out Healthy

Dining at a restaurant can be daunting. Pictures of food are plastered all over the menu and other patrons are enjoying their meals as well. How do you know what to choose when you are eating out? Here are some things to look for when ordering a meal. However, keep in mind that options vary depending on the type of restaurant and cuisine you are eating.

First, do not be tempted by specials or the pictures in the menu. Most of these are entrees with large portions and more likely to have a high fat and/or caloric content. Always remember that the picture usually looks better than the actual food. If you are really interested in the special, see if you can have the server bring a to-go box so you can portion your meal prior to eating eat.

Second, always try to order just water. While fancy drink specials can be enticing, they usually have loads of calories and sugar, similar to sodas. Your other option is to opt for the single glass of red or white wine or unsweetened iced tea. Just remember to control the amount you take in- you want most of your calories from a meal to be from food instead of liquids.

As for choosing which meal is appropriate, definitely take your own cravings into account. A small portion of something you desire (even if it is unhealthy) can go a long way to avoid overeating at another time. Just remember that portion control is important and try to choose sides that include fresh grilled vegetables or whole grains.

Lean protein, such as chicken and fish, are probably the best choices for main dishes. Avoid fried foods, and choose entrees that include grilled, baked, or broiled in the description or name. Also, salads as a meal are a good choice, however, be careful about the dressing and the extras that are in the salad. For example, a chicken salad may have grilled chicken, but may also have full fat dressing, bacon, cheese, eggs, and croutons that add unnecessary extra protein and fat to the meal. Always ask for dressing on the side, even if it is a type of vinaigrette. A lot of vinaigrette contain oils that can add up your daily calories as well.

If you go to a restaurant and find a sandwich as your main course, make sure to include sandwiches that have wheat or whole grain bread and lean meat (chicken, turkey, grilled fish). In addition, try to avoid the mayonnaise and use mustard instead. Check to see if you can have a salad or fresh fruit as a side instead of chips or French fries. Also, avoid sandwiches that indicate butter or oil was used to grill the bread; instead, see if they can lightly toast your sandwich, especially if you like it warm. Try to choose sandwiches that have more vegetables (lettuce, tomato, cucumber, avocado, peppers, etc) instead of those that are stuffed with only meat and cheese.

Perhaps the hardest menus to choose from are restaurants that offer free bread and butter or chips/salsa as an appetizer before you have even ordered. Try to choose foods that are lower in carbohydrates since you will be (most likely) meeting your carbohydrate by eating the free bread and chips. For example, choose pasta that has a tomato based sauce (rather than a creamy or milk based sauce), loaded with vegetables and protein (beans or lean meat). Another option is to choose a lean meat as a main course, and have pasta (with a tomato based sauce) and vegetables as a side dish. Also, foods with sauces and cheese add extra calories and fat; try to choose foods without sauces, or ask to have the sauce on the side.

A good rule of thumb is to follow the government recommended "MyPlate" where half your plate should be filled with fruit and vegetables (without any extra fat). Find entrees that have a balanced mix of carbohydrate, protein, and fruit/vegetables. Look for whole grains or whole wheat such as brown rice or whole wheat pasta.

Weight Loss Plateaus: How to Get Over the Hump

You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But you're not alone--this eventually happens to nearly everybody who has tried to lose weight, and it's perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don't let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your caloric intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience plateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight.

With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

• Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
• Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.
• Track your food intake and exercise. Make sure you're not becoming more lax by increasing portions or slacking off at the gym.
• Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles.Add resistance training to your workout. Start lifting--weights, that is. Weight-lifting adds calorie-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.

Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it's very important to have a sufficient supply of this nutritional element.

Biotin is particularly necessary for pregnant women. When an expecting mother has an inadequate supply of biotin in her diet, certain conditions might be manifested in both the adult and the infant, where skin discolorations can indicate a biotin deficiency, which can have some negative effects.

National health experts recommend 30 micrograms of biotin a day for pregnant and lactating women. Because this is a water soluble compound, it can't easily be saved in the body long-term, so it's important to get it into a regular diet.

Here are some of the top choices for a regular intake of biotin.

1. Swiss Chard - This green plant is a top producer of biotin. It's also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.
2. Carrots - Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.
3. Almonds, Walnuts and Other Nuts - A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.
4. Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It's important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.
5. Goat's Milk and Cow's Milk - In addition to calcium and other healthy items, milks are also a source of biotin for the body.
6. Berries and Fruits - Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.
7. Halibut - In addition to being "brain food," this fish also contains large amounts of biotin. Think about adding it as an occasional entre.
8. Vegetables - Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meals.

The above are some of the healthiest ways to introduce biotin into a regular diet that will provide general health benefits, and also make sure that a biotin deficiency will not affect a pregnancy. Expecting mothers can learn more from their medical providers in terms of what to expect during the gestational term, and how to use a well-planned diet to guard against various health risks for herself and the baby.

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Life is without meaning. You bring the meaning to it. The meaning of life is whatever you ascribe it to be. Being alive is the meaning. 

The privilege of a lifetime is being who you are.

I don't believe people are looking for the meaning of life as much as they are looking for the experience of being alive