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.

Are You Living in Limbo?

Limbo. It's that awkward place between where you are now and where you'll be "soon."

Maybe you're planning to move across the country in the near future. Or your lease is ending in a few months and you're not sure if you'll be able to stay. Perhaps you have to travel for work off and on for the next six months.

So you think to yourself... What's the point in trying to meet someone new and amazing, I'll just be moving soon. Why bother getting that little arts and crafts corner set up in my current place, I may have to box it all up. Why bother taking that class, joining that group or making new friends, I'll just be on the go and away from it all.

The point is that life is precious and way too short to waste in limbo.

Limbo is also the birthplace of unfulfillment, depression, frustration, isolation and general "meh"-ness. When you allow yourself to enter the mental space of limbo, you effectively put living, loving, dreaming, scheming playing, connecting and whatever other wonderful ing-thing you want and desire on hold.

You put life on hold.

And when life is on hold, it slips by fast -- opportunities go unclaimed, amazing love remains undiscovered, friends, laughter, adventures and happiness fade away before you even experience them. All because you're waiting for something that's going to happen "soon."

Your "soon" may be two weeks, two years or two months. Doesn't matter. What matters is that you deserve an amazing, joy-filled life with phenomenal people in it.

So how do you stop living in limbo?

Start living in the moment.

One of the most transformational lessons I've learned in my life thus far is how to live in this exact moment, rather than getting lost in the mess of thoughts, negative chatter, worry, fear or drama in my head.

Think about it for a moment. (Yes, I'm giving you temporary permission to go in your head.) Instead of putting yourself out there, falling in love, making amazing friends, having fun and exciting life experiences, you're probably sitting at home or work thinking about how you'd love to be doing those things, but can't, since you have this change happening "soon."

Here's the truth, you can have those things. So what if you're only here for two more months? Get yourself out there and do all the things you want to do! Date (maybe even fall in love), meet new people (find the bestie you've always dreamed of), take that art class (so you'll miss the final show... at least you'll have made some art)!

Start showing up to every moment of every single day fully present and engaged in what you're doing or who you're with. Stop thinking about how things "have to be" because of something happening later. Be here now for this moment and have the most amazing experience you can.

Stop being afraid of what you can't control or foresee.

Unless you're some kind of amazing psychic, you don't know what's going to happen with anything, so stop assuming that you do.

"They won't want to hang out with someone who's moving soon."

"No one would ever want to date me seriously the way I have to travel."

"I'm not going to be able to stay here, anyway."

You don't know that. It's not possible for you to know that, especially when other people are involved. So stop assuming! Your "soon" is in the future, not right now. For all you know, you could meet a kindred spirit that you connect so deeply with you remain best friends via text, email and Skype for the rest of your lives. You could meet the man of your dreams who, by the time "soon" arrives, is willing to make things work. Or, your landlord will let you stay in your place and you just wasted a couple months not doing crafts because you assumed you'd have to move.

Stop being afraid or "realistic" about things... just live your life.

Remember that you can't control everything.

I strongly believe that if something's meant to happen, it will happen, whether you're ready for it or not. So if you're supposed to connect with someone specific, come across a certain opportunity or be guided in a certain direction, it's going to happen. Trust that everything happens for a reason and start moving with the flow of life.

Don't try so hard to maintain "control" of your life and your plan. When you do, you miss out on amazing things. Unexpected job offers, the person you're supposed to spend your life with, that best friend you've always wanted,

Just because you planned to move, change jobs, get married or whatever else, doesn't mean that's what's supposed to happen for you. If life presents you with an opportunity and your intuition says "hell yes!" you'd better listen up and act accordingly. Trying to control every little thing just causes unnecessary stress, frustration and anxiety. Loosen up your grip, begin listening to and trusting your intuition, and start to enjoy the amazing journey that is life.

Most importantly, stop wasting time in limbo!

Take action now!

If you feel like you're living in limbo, grab a notebook or journal and answer the following questions:

• Why am I so afraid/hesitant to do the things I want to do?
• How would it feel to do them anyway and really start living and enjoying my life in the present moment?
• Where can I relax my need for control and start moving with the flow of life?

Then... close your eyes, take a deep breath and re-engage in your life, in this moment (and every single moment after that) fully and completely.