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Simple Methods to Get Impulse Eating Under Control
- Source: The 2 Week Diet Blog
Even if you stick to your diet most of the time, impulse eating can interfere with reaching your weight loss goals. Try these simple techniques at home and when you're dining out to help you outsmart common obstacles.
Methods You Can Use At Home1. Keep a journal. Studies show that there may be just a few minutes a day when we're most vulnerable to giving in to impulse eating. Write down what you eat and when. It will help you spot those situations when you need to take extra precautions.
2. Manage stress. Reinforce your will power by lowering your stress levels. Get plenty of good quality rest and sleep. Find a relaxation practice that works for you. Meditate daily or book a soothing massage.
3. Sit down to eat. It's easier to be aware of how much you're consuming if you pull up a chair even for a snack. You'll also digest your food better.
4. Use smaller plates. Downsizing your plates will help you feel full on fewer calories. Portions will look more generous, so you'll be less likely to want to go back for more.
5. Serve one portion at a time. Get in the habit of dishing out a few cut vegetables or nuts if you want to munch while watching TV. That way you'll be forced to decide if you really want to make a return trip to the kitchen.
6. Be extra careful when you have company. Family dinners and holiday gatherings are important traditions that nurture our connections. They also tend to make us eat more. Researchers find that the bigger the group, the more likely we are to overdo it.
* Focus on talking with your loved ones.
* Beware of nibbling, especially when alcohol may lower your inhibitions.
7. Limit your exposure to advertising. Marketers know that a picture of pizza or cheesecake can make us crave the real thing. Turn your attention to other things. For example, do some floor exercises when TV commercials come on.
Methods You Can Use When Dining Out1. Plan your order ahead of time. Long menus and enticing specials can lead you astray. Arrive with your mind set on a healthy choice, like green salad and grilled fish.
2. Take leftovers home. Ask to have half your order bagged to take home to remove the possibility of eating it all. If that feels uncomfortable, push part of your plate to the side so you can save it for later.
3. Forgo the fast food restaurants. Burger joints have mastered the science of getting us to supersize it and bolt down our meals quickly with their bright colors, fast music and discounts. Pass them up as much as possible.
4. Take note of the lighting. Candlelit restaurants are romantic but dim lights can also make us eat more than we planned. Order sensibly and enjoy the ambiance.
5. Develop a buffet strategy. Circle the buffet first to cherry pick the best stuff instead of grabbing it all. Sit far away so it's less convenient to go back for refills.
6. Carry around your own snacks. Keep a small insulated pack of yogurt and baby carrots in your car. Enjoy having better options than the chips and candy bars you'll find in most vending machines and convenience stores.
7. Fill up before you go grocery shopping. Eat something nutritious and filling before you head to the supermarket. You'll save both money and calories.
Managing your weight is an important part of looking and feeling your best. Discover the triggers that tempt you into impulse eating and get them under control. You'll be able to stick to your diet at home and your favorite restaurants.
When we think of the benefits of exercise, we tend to think of its ability to reduce cardiovascular disease, strengthen bones and muscles, and control weight.
Research is now proving that exercise is also crucial for preserving and enhancing brain function as we age.
Studies show that exercise inhibits neurodegenerative diseases and even promotes neurogenesis—the creation of new brain cells.
While most forms of exercise are associated with improved cognition, some forms may be superior to others in that respect. A newly released study demonstrates that resistance exercise or weight training, rather than aerobic exercise, has a greater impact on cognitive function.9
In this article, you will learn how exercise—especially strength-training exercise—can enhance cognition and memory and protect against age-related cognitive decline.
For aging individuals, exercise is associated with an array of benefits that support longer lifespan. One recent study supports its connection to protecting and enhancing brain function.
In October 2016, scientists released the findings of a large randomized, double-blind, controlled trial that investigated the effects of resistance training on cognitive function in older adults. Resistance training, also called strength training, is exercise that uses weights, machines, bands, or other devices that work key muscle groups.
Previous studies had already shown the cognitive benefits of exercise, but this time the researchers wanted to determine whether the cognitive improvements occurred as a result of increased aerobic capacity or increased muscle strength.
The study included 100 participants age 55 and over with mild cognitive impairment. Each was randomly assigned to either a sham version or a legitimate version of a progressive program of resistance training for two to three days per week. They also received computerized cognitive training.
Although the program improved both whole-body muscle strength and aerobic capacity, the study team found that only the enhanced strength scores—but not the enhanced aerobic scores—were significantly associated with improvements in cognition.
While the exact reason for these beneficial effects remains unknown, it is clear that it is the strength-relatedgains from resistance exercise that cause its cognitive benefits.
This is an important finding that should change how the medical community approaches exercise. Most medical professionals recommend aerobic exercise, yet fail to understand the value and benefits of resistance exercise, especially in aging populations. This trial showing the superior cognitive benefits of strength training adds to a wealth of past evidence supporting the value of exercise in inhibiting sarcopenia, cognitive decline, and the onset of neurodegenerative disease.
Data now conclusively show that exercise—specifically resistance training—is not just essential for the health of your body, but is an essential component to the health of your brain.
Statins are cholesterol-lowering drugs sold under trade names such as Lipitor® and Crestor®.
They have been shown to benefit people at risk for heart disease caused by elevated LDL-cholesterol and/or C-reactive protein.
For appropriate patients, statin drugs reduce cardiovascular death and disability rates.1-3
But despite these benefits, evidence suggests that statins, especially high doses of potent statins, may increase the risk, especially in older patients, of developing diabetes.3-6
Compelling data reveals that supplementing with CoQ10 can significantly reduce these glucose control issues.
Facts about Statins and Diabetes
Studies show that some statins, such as rosuvastatin (Crestor®), are associated with a 27% increased risk of developing new-onset type II diabetes. This is just one of many studies showing this harmful connection.
One meta-analysis that utilized results from 13 statin studies involving more than 91,000 participants demonstrated an across-the-board increased diabetes risk of 9%,8 and found the highest risk in trials involving older subjects. Another meta-analysis showed that those taking higher doses of statins had a 12% higher risk of developing diabetes compared with subjects receiving “moderate” doses.
These two alarming studies have made it apparent that older patients on more intensive statin regimens are at the greatest risk of developing diabetes from their treatment.3,10 Naturally, this poses a dilemma for anyone who is on, or considering starting, statin therapy. Is lowering the risk of cardiovascular disease worth the risk of developing diabetes which in turn could, paradoxically, increase the risk of developing cardiovascular disease?
Experts generally say it’s a worthwhile gamble, because the benefits for cardiovascular disease outweigh the possibility of type II diabetes.8,11 Fortunately, by supplementing with CoQ10, you may be able to continue using statin drugs to lower cardiovascular risk, while minimizing the medication-induced risk of diabetes.
The CoQ10 Connection
One reason statins increase the risk of type II diabetes is because they deplete the body of CoQ10. When cells lack sufficient CoQ10, mitochondrial dysfunction sets in, leading to impaired insulin signaling, which may result in the chronically elevated glucose levels that define diabetes.
By design, statins interfere with the production of new cholesterol molecules by blocking an enzyme called HMG-CoA reductase. But in the process, they also block a precursor of CoQ10, interfering with its natural production and resulting in lower CoQ10 blood levels.3Making matters worse, lowering LDL cholesterol impairs CoQ10 transport into cells. The combination of these effects has been shown to directly reduce blood levels of CoQ10 by as much as 54%.
Diabetic patients already have lower-than-normal CoQ10 levels. That’s because their body uses up much of its CoQ10 stores in an effort to combat diabetes-induced oxidative stress.2,12 When diabetics are prescribed statin drugs (which is a common occurrence), the further depletion of CoQ10 can be especially harmful.
Supplementing with CoQ10 allows people to derive lipid- and inflammation-lowering benefits from statins while protecting the body against CoQ10 depletion.
Benefits of CoQ10 Supplementation
Experts are increasingly recommending that anyone on statin therapy begin supplementation with CoQ10 in order to reduce the risk and consequences of diabetes. In addition to replacing depleted stores of CoQ10 in diabetic patients, supplementing with CoQ10 has been found to lower blood-sugar and hemoglobin A1C, a measure of long-term glucose exposure.
Research also reveals that in fat cells exposed to statins, CoQ10 restores the normal glucose-uptake mechanism that is disrupted by statin therapy.CoQ10 has also been proven to reduce diabetes-induced cardiovascular risks. For example, studies have shown that depleted CoQ10 can lead to loss of heart muscle function known as diabetic cardiomyopathy.
Diabetics also have poor endothelial (blood vessel lining) function, which can be worsened by statin therapy, again as a result of CoQ10 depletion.17Supplementing with 200 mg of CoQ10 per day has been shown to significantly improve diabetes-induced loss of endothelial function, illustrating the protective effect of simple CoQ10 supplementation.
In addition, previous studies have shown that lipophilic statins, such as simvastatin, reduce the GLUT4 protein levels in adipocytes, whereas hydrophilic statins (pravastatin) do not. GLUT4 plays an important role in controlling blood glucose. Reductions in the expression of GLUT4 can contribute to insulin resistance and consequently the onset of type II diabetes. In addition, previous studies have noted a reduction in CoQ10 levels when patients are using statins.
A 2013 study looked at the effects of simvastatin, pravastatin, and ezetimibe on GLUT4 in 3T3-L1 adipocytes. Compared to control, a significant decrease in relative intensity of GLUT4 protein by approximately 36% was observed when adipocytes were treated with simvastatin. Pravastatin and ezetimibe did not statistically alter the relative intensity of GLUT4 protein, whereas ezetimibe + simvastatin significantly reduced the relative intensity of GLUT4 protein.
This study suggests that lipophilic statins (simvastatin) reduce the GLUT4 protein levels in adipocytes, whereas hydrophilic statins (pravastatin) do not. Co-treatment with CoQ10 appears to prevent the reduction in GLUT4 protein levels caused by simvastatin.
Summary
While cholesterol-lowering statin drugs have been shown beneficial for reducing cardiovascular risk, use of high potency/high dosage statin drugs in older patients appears to increase the risk of developing type II diabetes. One reason statins increase the risk of diabetes is because they deplete the body of CoQ10. Fortunately, studies suggest that supplementing with CoQ10 may help reduce the metabolic risks associated with statin therapy. Diabetics who supplement with CoQ10 have also shown improvements in blood sugar and other measures, suggesting the multiple benefits of CoQ10 supplementation for statin users.
Super Ubiquinol CoQ10
The Ultimate Heart-Friendly Supplement
Coenzyme Q10 (CoQ10 for short) is a potent antioxidant that supports cardiovascular health and is absolutely essential for healthy mitochondrial function. The traditional form of CoQ10, ubiquinone, is difficult for your body to absorb — but the ubiquinol form, like that in Super Ubiquinol CoQ10 absorbs up to 8 times better!
Benefits at a Glance
Supports cardiovascular health
Promotes healthy energy production at the cellular level
Absorbs up to 8 times better than ubiquinone CoQ10
A new study has gone a long way in helping to confirm the observed link between vitamin K intake and heart health.*
The research, published in the journal Thrombosis and Haemostasis, found that a daily 180 mcg dose of the MK-7 version of K2 reduced arterial stiffness in healthy postmenopausal women over the course of the three-year study. An association was also found with improved vascular elasticity.
Lead researcher Cees Vermeer of the Netherlands’ Maastricht University Holding remarked that the study is the first of its kind. “Our data demonstrated that a nutritional dose of vitamin K in fact improves cardiovascular outcomes,” he said.
Vermeer and his colleagues employed 244 subjects, roughly half of which were given MK-7 for three years, while the other half took a placebo. Advanced ultrasound technology was used to assess arterial thickness and stiffness. Women who had higher stiffness measures at baseline were seen to have improved carotid artery elasticity over time.
Vitamin K2 protects against soft tissue calcification, which is a factor involved in tissue “stiffening” that occurs with normal aging. This may be the first study to show a reversal of these clinical measures of arterial stiffness using this long-acting form of vitamin K2.
Editor’s Note: Cardiologist Dr. Dennis Goodman, director of Integrative Medicine at NYU Langone Medical Center, believes this study could potentially have a dramatic impact on the way we currently view prevention in regard to cardiovascular health. “Further clinical studies will be important to confirm these exciting findings,” he says.
SOURCE: LIFE EXTENSION MAGAZINE, APRIL, 2017
Super K with Advanced K2 Complexprovides the three forms of vitamin K that can be utilized by the body: vitamin K1 and dual forms of K2, MK-4 and MK-7. This comprehensive vitamin K formula promotes both bone and arterial health. So boost your vitamin K levels with the one-two punch of both K1 and K2, add Super K with Advanced K2 Complex to your nutrient regimen today!
Benefits at a Glance:
Maintains bone density by facilitating calcium transport into bone
Promotes a healthy heart and vascular system
Includes the most bioavailable forms of vitamin K1 and K2
A heart healthy diet is also good for the brain, joints and vital organs. To get started on your journey to better family health, we offer heart healthy diets, exercise and fitness tips, and something for the whole family. #GetHealthyAmerica
Atherosclerosis and cardiovascular disease take a huge toll on our society. More than 81 million Americans suffer from some form of cardiovascular disease, making it the leading cause of death in the country. As of 2006, cardiovascular disease was responsible for at least one in every 2.9 deaths in the United States (American Heart Association: Heart Disease and Stroke Statistics 2010).
Despite the fact that cardiovascular disease is the single most deadly disease in the United States, most individuals, including most mainstream physicians, have a flawed fundamental understanding of the disease. The fact is, long before any symptoms are clinically evident, vascular disease begins as a malfunction of specialized cells that line our arteries. These cells, called endothelial cells, are the key to atherosclerosis and underlying endothelial dysfunction is the central feature of this dreaded disease.
Not every person who suffers from atherosclerosis presents with the risk factors commonly associated with the condition, such as elevated cholesterol, but every single person with atherosclerosis has endothelial dysfunction. Aging humans are faced with an onslaught of atherogenic risk factors that, over time, contribute to endothelial dysfunction and the development of atherosclerosis.
Maturing individuals must address all of the underlying factors that contribute to endothelial dysfunction if they are striving to protect themselves from the ravages of vascular disease. Regrettably, mainstream medicine has failed to identify and correct all of the cardiovascular disease risk factors. This means that people wishing to stave off atherosclerosis must take matters into their own hands to ensure that all underlying causes are effectively neutralized.
FOR COMPLETE ARTICLE, AND GREATER DETAILS,CLICK HERE!
Greatest Threat to Longevity... and Family Health
Two disorders involving arterial thrombosis are:
Twenty years ago I was leaving a medical conference when one of our ardent supporters rushed up and handed me a huge textbook.1 She begged I take it home to read.
She was adamant that Life Extension® make a greater effort to enlighten its readers about the underlying cause of most disability and death in persons over age 50.
The threat described in the textbook occurs when an abnormal blood clot forms inside an artery or vein. The medical term is thrombosis.
Heart Attack
Ischemic Stroke
Two disorders involving venous thrombosis are:
Deep Vein Thrombosis (DVT)
Pulmonary Embolism
Those stricken with cancer are particularly susceptible to venousthrombosis. Chemotherapy patients are up to 6-times more vulnerable.
One reason we’ve recommended low-dose aspirin since 1983 is its ability to inhibit platelet aggregation, a major factor involved in arterial thrombosis, leading to a heart attack or ischemic stroke.4
Recent studies show that arterialthrombosis occurs more frequently than previously thought.5,6 Minor thrombotic events seldom display outward symptoms and, over time, predispose us to a host of degenerative illnesses including mind-robbing mini-strokes.6,7
Many of the nutrients you take have diverse antiplatelet effects. This is important in protecting against arterial thrombosis, but far less so for venous thrombosis.
The Surgeon General published a report showing that deep vein thrombosis (and subsequent pulmonary embolism) may cause 100,000-180,000 deaths each year in the US.8 To put this in perspective, pancreatic cancer is estimated to kill more than 41,000 Americans in 2016.9 Pancreatic cancer has a decidedly deadly reputation, yet the public is largely unaware that deep veinthrombosis (and subsequent pulmonary embolism) poses a greater overall health risk.FOR COMPLETE ARTICLE, CLICK HERE.
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Combining CoQ10 and Selenium Reduces Cardiovascular Mortality
An important study out of Sweden has surprised researchers who found that combiningCoQ10 with selenium can dramatically reduce cardiovascular mortality.
This nutrient combination has also been found to improve heart function, improve quality of life,2,3 reduce the number of days a patient stays in the hospital, lower cardiovascular mortality risk by 49%, and even provide protection years after the subjects stopped taking the supplements.
Cardiovascular disease is the leading cause of death both globally and in the US. It kills more than 17 million people worldwide every year—more than all forms of cancer combined.
The exciting news is that supplementing with CoQ10 and selenium could be an important lifesaving combination for protecting against cardiovascular mortality.
THE DAILY DOZEN... Extend Your Healthy Life, Your Guide to Optimal Health
Life Extension® takes the guesswork out of how you can extend your healthy life span with this annual list of the best-documented nutrients and hormones. Think of it as your guide for optimal health.
BABY BOOMERS have demanding years ahead and need the nutrition to enable us to maintain the health and vigor to handle these demands.
To begin your journey, go to the BEST source for New Health and Medical Findings From Around the World! LIFE EXTENSION! Click Here:The Daily Dozen
Recommendation #1 Few doctors are aware of how shockingly deficient Americans are in essential nutrients. It's a fundamental fact that the vast majority of Americans fail to obtain even the...Read More
Recommendation #2 Multiple scientific studies document fish oil's broad spectrum of health benefits...ranging from supporting a healthy...Read More
Recommendation #3 About 95% of cellular energy is produced from structures in your cells called mitochondria. Coenzyme Q10 is incorporated into the mitochondria where it facilitates...Read More
Recommendation #4 Vitamin D is a fat-soluble prohormone that effects the expression of more than 200 genes in your body.1 It is essential for optimal health. And yet there is a widespread...Read More
Recommendation #5 Youthful cellular energy is key to longer youth, longer life. And Mitochondrial Energy Optimizer with BioPQQ® is a state-of-the-art nutritional formula...Read More
Recommendation #6 Aging men and women are often DHEA dhea
deficient.1-5 Men over age 40 often have too little free testosterone and less...Read More
Recommendation #7 Cognitex® with Brain Shield™ contains the latest ingredients shown to provide broad-spectrum protection against the multiple mechanisms involved in...Read More
Recommendation #8Why do men and women who take calcium supplements still suffer from a loss of bone mineral density? One reason is...Read More
Recommendation #9A huge percentage of men over age 50 suffer from prostate-induced discomforts. Ultra Natural Prostate contains these scientifically substantiated nutrients to help...Read More
Recommendation #10Curcumin, found in the spice turmeric, gives curry its unique flavor and yellow color. A member of the ginger family, its medicinal uses date back over 6,000 years...Read More
Recommendation #11Once-Daily Health Booster functions as the perfect complement to Life Extension Mix™ or Two-Per-Day because it includes...Read More
Recommendation #12Blood glucose spikes commonly occur after eating, and can last hours...even a whole day. Those spikes can unfavorably alter gene expression in a way that may...Read More
Bonus RecommendationAspirin has an immediate and lasting effect on blood platelets, making them less likely to clump together and form a...Read More To begin your journey, go to the BEST source for New Health and Medical Findings From Around the World! LIFE EXTENSION! Click Here:The Daily Dozen
The National Heart, Lung, and Blood Institute, the U.S. Department of Health and Human Services (HHS), HHS Office on Women's Health, and many other groups around the country, annually celebrate the National Wear Red Day® on the first Friday in February to raise awareness about heart disease in women and to educate Americans about the fact that heart disease is the #1 killer in women -- and it is largely preventable. There are many ways for you to get involved in this important cause. Host a local National Wear Red Day tribute with your co-workers, with your families, or with your larger community. Find out how with our National Wear Red Day Toolkit.
The Red Dress® and National Wear Red Day
The Heart Truth® created and introduced the Red Dress® as the national symbol for women and heart disease awareness in 2002 to remind women of the need to protect their heart health, and inspire them to take action. National Wear Red Day promotes the symbol and provides an opportunity for everyone—men and women alike—to unite in this life-saving awareness-to-action movement by wearing anything and everything red!
No whole-body health regimen would be complete without curcumin. This remarkable turmeric extract benefits nearly every organ system. Curcumin inhibits inflammatory factors, supports immune system function, promotes heart health, and offers potent antioxidant protection. But curcumin is difficult to absorb, so we formulated our curcumin formula with the ultra-potent BCM-95® Bio-Curcumin® extract.
A component of ancient Ayurvedic medicine, curcumin extract inhibits inflammatory factors in the body. It also helps support digestive function, supports immune system health, and more. In addition, some studies indicate that curcumin can help maintain normal, healthy platelet function.
BCM-95® Bio-Curcumin®
No whole-body health regimen would be complete without curcumin, Life Extension® has created Super Bio-Curcumin® using an ultra-potent extract called BCM-95® Bio-Curcumin® — which is actually up to seven times more absorbable than conventional extracts. Plus, BCM-95® Bio-Curcumin® also remains in the bloodstream almost twice as long as standard curcumin supplements.
Studies show that just one 400 mg capsule of Super Bio-Curcumin® with BCM-95® per day provides curcumin blood concentrations equivalent to 2,772 mg of typical 95% curcumin products.
Maximize curcumin's health benefits
Finally, there is a way to get the maximum health benefits of curcumin extract in a convenient, once-a-day capsule. Support the health of nearly every organ in your system, and ensure you absorb all the curcumin your body needs. Try Super Bio-Curcumin® today!
Greatest Threat to Longevity and Optimal Heart Health
Plaque in arteries present a risk factor for atherosclerosis and heart disease. They begin early in life by the development of fatty streaks in the smooth muscle of the arterial wall. Plaques formation increases with age and with exposure to high risk factors such as a high fat diet, high cholesterol, smoking and diabetes.For Optimal Heart Health, Start HERE: Optimized Garlic: LIFE EXTENSIONGarlic protection against atherosclerosis and heart disease can be partly ascribed to some of its known multiple functions in reducing risk factors: lowering blood cholesterol and other lipids, anti-coagulation effects and antioxidant actions. Subjects with moderately high blood cholesterol given aged garlic extract supplement, in a double blind crossover study, showed after six months a decrease in total cholesterol and harmful LDL and a lowering of blood pressure.
http://www.youtube.com/embed/Qaii5EhbGNU?rel=0&autoplay=1
For Optimal Heart Health, Start HERE:Optimized Garlic: LIFE EXTENSIONTwo studies have tested that ability of garlic supplementation to prevent and possibly reverse atherosclerotic plaques.A study on rabbits (Atherosclerosis 1997; 132: 37-42) investigated the effects of Kyolic aged garlic extract on the development of fatty streaks in arteries of rabbits fed high and low cholesterol diets. Fatty streaks are growths of fibrous fatty deposits in the smooth muscle tissue of the arteries and are markers of early atherosclerotic lesions.
For Optimal Heart Health, Start HERE:Optimized Garlic: LIFE EXTENSION
Optimized Garlic: Standardized Garlic Capsules
Provides Cardiovascular & Immune Support
Garlic has been valued for centuries for its multi-faceted benefits.1-17 It has antioxidant action and can boost the level of natural glutathione, an important cellular detoxifier. The compounds allicin, oligosulfides, A. ursinum and A. sativum found in garlic support healthy platelet function.
Article from LIFE EXTENSION MAGAZINE. CLICK HERE FOR COMPLETE ARTICLE: Garlic and Cholesterol
6. Be extra careful when you have company. Family dinners and holiday gatherings are important traditions that nurture our connections. They also tend to make us eat more. Researchers find that the bigger the group, the more likely we are to overdo it.
* Focus on talking with your loved ones.
* Beware of nibbling, especially when alcohol may lower your inhibitions.
7. Limit your exposure to advertising. Marketers know that a picture of pizza or cheesecake can make us crave the real thing. Turn your attention to other things. For example, do some floor exercises when TV commercials come on.
The exciting news is that supplementing with CoQ10 and selenium could be an important lifesaving combination for protecting against cardiovascular mortality.
And, then get 
