Life or Death: Lethal Dangers of High Estrogen and Low Testosterone Levels

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A study published in the Journal of the American Medical Association measured blood estradiol (a dominant estrogen) in 501 men with chronic heart failure. Compared to men in the balanced estrogen quintile, the men in the highest estradiol quintile were 133% more likely to die.  These Men had serum estradiol levels of 37.40 pg/mL or above.

 The men in the balanced quintile—with the fewest deaths—had serum estradiol levels between 21.80 and 30.11 pg/mL, the ideal range that we at Boston Testosterone Partners put our clients!

The dramatic increase in mortality in men with unbalanced estrogen (i.e., estradiol levels either too high or too low) is nothing short of astounding. It uncovers a gaping hole in conventional cardiology practice that is easily correctable.

Additionally, recent medical studies have also detailed the incidence of Prostate Cancers among males whose estradiol levels are high and whose testosterone levels are low.

We at Boston Testosterone Partners know how to put all our Male Clients in the Estrogen/Testosterone Optimal Ranges with our proprietary TRT protocols!!!  Very few doctors today understand this important balance, we do.

 

Low Testosterone Predict Mortality in Aging Men

In a recent study of 3,014 men aged 69-80 years, serum levels of testosterone and estradiol were measured during a mean follow-up of 4.5 years. Men with low testosterone had 65% greater all-cause mortality, while men with low estradiol suffered 54% more deaths.

Those men low in estradiol and testosterone were almost twice as likely to die (a 96% increase in mortality) compared to men in the optimal ranges.

Another recent study in 2010 demonstrated that Low Testosterone is strongly associated with Cardiovascular Disease and an almost 50% increase in mortality over a seven year period!!!

These large studies of aged men corroborates prior published reports linking imbalances of testosterone and/or estradiol with greater incidences of degenerative disease and death.

Call today to regain control of your Health and Aging!!!

 

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Are You Sleeping Enough for Optimal Testosterone Production?

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Sleep is important to our bodies.  Make sure you are getting enough sleep to keep your body happy and healthy. And who doesn’t love to sleep in?

 

 

Are You Sleeping Enough for Optimal Testosterone Production?

By: Robbie Durand, Muscular Development

 

If you were to ask someone what’s the best way to raise testosterone naturally, about 99 percent of people would say, “High-intensity exercise.” This is true, but exercise is only part of the equation. It seems that sleep is more important for testosterone production than researchers thought.

Two studies recently correlated resting testosterone with the amount of sleep in men.1,2 Researchers have speculated that using the Internet late at night, and watching late-night television have compromised the normal sleep rhythms of many young men. Americans are sleeping less than the recommended 8 hours each night.3 Sleep also decreases with age. So researchers asked the question: does reduced sleep that occurs with aging have any impact on testosterone levels?

 

Does Reduced Sleep Impact Testosterone?

Researchers from China collected the blood from 531 Asian males between the ages of 29 and 70. The men also completed questionnaires about their sleep habits. The researchers found that many men above age 50 were sleeping less than 6 hours a night, compared to men in their 40s. So let’s get down to the bottom line: does the amount of sleep you get impact testosterone levels? YES!

  The researchers found that the less men slept, the lower their serum testosterone tended to be. There was a direct correlation between sleep and testosterone levels; this finding was independent of age, total body fat, and exercise intensity.7 

  It was previously reported that men who slept between 4 and 6 hours had lower testosterone levels than men who slept more than 8 hours.4,5 In the more recent study, the relationship between sleep loss and testosterone and free testosterone (bioavailable testosterone) was lower in men who slept between 4 and 6 hours, compared to men who slept more than 6 hours. This gives credence to the suggestion that men who sleep less than 6 hours a night have lower  testosterone and free testosterone, compared to those who sleep more than 6 hours.

It’s interesting that endocrinologists may want to look at sleep history as a contributor to low testosterone in older men when they perform blood tests for serum testosterone. In men with low concentrations of androgens who also have poor sleep habits, the promotion of better sleep hygiene may represent a non-drug intervention for improving their androgen concentrations.

An adequate nightly sleep is a key component of man’s recuperation process following a day’s work. This recuperation process is the engine for the regeneration of alertness required for optimal cognitive and physical functional capacities.

The latter study observed that total testosterone and bioavailable testosterone were highest in men who slept between 6 to 8 hours or more. These results solidify my support of an earlier study that found the optimal sleep duration is about 8 hours.6

Some bodybuilders may only sleep 6 hours a night, but based on the current study, men who slept less than 6 hours had less serum testosterone production than men who slept 8 hours a night.

 

References:

1. Goh VHH, Tong TYY, Mok HPP, Said B. Interactions among age, adiposity, bodyweight, lifestyle factors and sex steroid hormones in healthy Singaporean Chinese men. Asian J Androl, 2007; 9:611-621.

2. Ponholzer A, Plas E, Schatzl G, Struhal G, Brossner C, Mock K, Rauchenwald M, Madersbacher S. Relationship between testosterone serum levels and lifestyle in aging men. Aging Male, 2005; 8(3-4):190-193.

3. Harrison Y, Horne JA. Should we be taking more sleep? Sleep, 1995; 18(10): 901-907.

4. Penev PD. Association between sleep and morning testosterone levels in older men. Sleep, 2007; 30(4):427-432.

5. Opstad PK. Androgenic hormones during prolonged physical stress, sleep and energy deficiency. J Clin Endocrinol Metab, 1992; 74(5):1176-1183.

6. Belenky G, Wesensten NJ, Thorne DR, Thomas ML, Sing HC, Redmond DP, Russo MB, Balkin TJ. 2003 Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study.J Sleep Res, 2003; 12(1):1-12.

7. Goh VH, Tong TY. Sleep, Sex Steroid Hormones, Sexual Activities, and Aging in Asian Men. J Androl, 2009.

 

STAY HEALTHY!

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Food to Prevent Cancer: Vegetables With Proven Cancer Fighting Abilities

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Add some of these veggies to your plate daily for added cancer fighting protection.  Many people will say they don’t like vegetables, but there are many ways to cook and flavor veggies, the possibilities are endless.  You don’t have to stick with just one kind, mix it up for a variety of flavors and colors.  Vegetables are low in calories, high in fiber and have many other  benefits besides cancer fighting.  It seems like vegetables could be a wonder food.   In the world full of processed foods, obesity and diseases at high rates, doing what you can to help your body stay in great health should be important and easy.  Adding vegetables to every meal is an easy way to help protect your body.  Most importantly, your body will thank you.

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A growing number of studies are discovering foods to prevent cancer, and several types of vegetables are gaining a reputation as reliable cancer fighters. On this page, we’ll outline research related to vegetables that scientists have labeled foods to prevent cancer.

 

Cruciferous vegetables

Cruciferous vegetables (brocolli, brussel sprouts, cauliflower, cabbage, collard greens, bok choy and kale) have been identified by the American Institute for Cancer Research (AICR) as clearly reducing the likelihood of cancer of the mouth, pharanx, larynx, esophagus and stomach. AICR issued this claim in its 2007 report, Food, Nutrition, Physical Activity, and the Prevention of Cancer.

 

Several components of cruciferous vegetables– glucosinolates, crambene, indole-3-carbinol, isothiocynates and sulforaphane– have been shown by researchers to lower cancer risk, according to the AICR. Laboratory studies have found that compounds in cruciferous vegetables stop the growth of cancer cells and tumors in the breast, lung, colon, liver, cervix and endometrium. A research project conducted in Seattle and published in 2000 found that men who ate three or more servings of crucierous vegetables a week were 41 percent less likely to develop prostate cancer than men who at less than one serving of cruciferous vegetables a week.

This group of foods to prevent cancer also is high in fiber, which has been shown in numerous studies to be important in reducing risk for colon cancer. One cup of cooked cabbage contains 4 grams of fiber, one cup of cauliflower is 3 grams of fiber, and a cup of brocolli has 2 grams. The American Cancer Society recommends that cruciferous vegetables regularly be included in your diet.

 

Foods to prevent cancer – Carrots

These orange root vegetables are one of the richest sources of cartenoids (including beta-carotene), which are linked to lower risk for cancer of the colon, bladder, cervix, prostate, larynx, esophogus and breast (in post-menopausal women). Researchers have also demonstrated that the compounds in carrots can help lungs withstand the damage from smoking and may have protective properties against lung cancer.

One cancer-fighting compound in carrots, called falcarinol, is more effective when carrots are cooked whole, rather than sliced before cooking. In June 2009, scientists at Newcastle University in England released their findings that cooked whole carrots contained 25 percent more falcarinol than carrots that were chopped before cooking. Individuals who participated in a taste test also said they preferred the taste of the carrots cooked whole.

 

Mushrooms including Reishi, Shiitake and Maitake

For centuries, Eastern medicine has used mushrooms for healing. It turns out modern science has concluded mushrooms are indeed healers and researchers have added them to the list of foods to prevent cancer.

The traditional healing mushrooms– Reishi, Shiitake and Maitake– all contain a component called 1,3-beta-glucan, which has been shown in animal studies to slow the growth of tumors and boost the immune system. The Shiitake mushroom also contains a similar component called lentinan, which has a demonstrated ability to stop or slower tumor growth. A study released in 2006 found that White button mushrooms contain phytochemicals that are protective against breast and prostate cancer. The common white button mushroom is rich in selenium, which lowers the risk for lung, stomach, colon and prostate cancer, according to the American Institute for Cancer Research.

A study published in March 2009 that involved 2,000 Chinese women showed that women who ate fresh or dried mushrooms were less likely to have breast cancer. Women who consumed at least 10 grams of fresh mushrooms daily were 64 percent less likely to have breast cancer than women who ate no mushrooms. Participants who ate 4 grams of dried mushrooms every day were 47 percent less likely to have breast cancer compared to women who never ate dried mushrooms. Results were similar in pre-menopausal and post-menopausal women.

 

Beans/Legumes

Beans, lentils and peas are included in the AICR’s list of foods to prevent cancer. Beans contain saponins, protease inhibitors and phytic acid, which have been linked to cancer prevention. Saponins are able to stop cancer cells from reproducing and slow the growth of tumors.Protease inhibitors can slow the division of cancer cells and stop cancer cells from destroying nearby healthy cells. And phytic acid has been shown to slow the growth of tumors.

In addition, beans are one of the most fiber-rich foods available. A high-fiber diet has been clearly associated with a significantly reduced risk for colon cancer and a somewhat reduced risk for esophogus cancer. A diet high in legumes has been linked to a decreased probability of stomach and prostate cancer.

 

Dark, leafy green vegetables

It’s not surprising to find leafy green vegetables are cancer fighters, we’ve always been told they are good for you. The AICR says that spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard contain the cancer-inhibiting cartenoids, as well as folate and fiber.

Cartenoids, also found in carrots, are associated with lower risk for cancer of the mouth, pharynx and larynx. Laboratory projects have found that inhibit the growth of breast, skin, lung and stomach cancer.

Intake of foods high in folate can reduce the incidence in pancreatic cancer, AICR reports, and eating a diet high in fiber can lower the risk of colorectal cancer.

 

Garlic and onions – Foods to prevent cancer

Garlic and onions belong to the vegetable family, which also includes scallions, leeks and chives. The AICR reports that intake of allium vegetables is associated with reduced risk for stomach cancer, and eating garlic in particular may reduce the incidence of colon cancer.

Researchers have been avidly studying the healing properties of garlic and have discovered that components in garlic have stopped or slowed the growth of tumors in the prostate, bladder, colon and stomach. In lab studies, one particular garlic phytonutrient, diallyl disulfide, guarded against cancer of the skin, colon and lung. In lab studies, this component also killed leukemia cells.

Animal studies have revealed that phytochemicals in allium vegetables can slow the growth of cancer in the breast, stomach, esophogus, lung and colon.

 

Red Sweet Peppers

These colorful veggies have significant amounts of beta-cryptoxanthin, a cartenoid that has been linked to lower levels of lung cancer. In January 2004, the journal Cancer Epidemiology Biomarkers and Prevention reported that individuals who ate the most foods with beta-cryptoxanthin reduced their lung cancer risk by more than 30%, compared to those who ate the least of the cartenoid.

 

Tomatoes

This vegetable has been identified as one of the foods to prevent cancer, specifically prostate cancer. Tomatoes contain lycopene, which gives them their red color. AICR reports that eating foods high in lycopene can protect against cancer of the prostate. Animal studies have shown that comsumption of tomato components decreased prostate cancer risk. A Harvard University study involving 47,000 men discovered that men who ate 10 servings of tomato products a week (tomatoes, tomato sauce, tomato juice, pizza) developed 45 percent fewer cases of prostate cancer than men who ate fewer than two servings of tomato products weekly.

Tomato components, including lycopene, have also been shown in lab studies to halt cancer cells in the breast and lung.

 

written by: http://www.foods-that-heal.com

 

 

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Lift Weights, Eat Mustard, Build Muscle

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With so many condiments out today, you have to wonder if any of them are good for you.  This article sheds light on one condiment that we should be eating more of!

 

 

ScienceDaily (Oct. 6, 2011) — If you are looking to lean out, add muscle mass, and get ripped, a new research report published in The FASEB Journal suggests that you might want to look to your garden for a little help. That’s because scientists have found that when a specific plant steroid was given orally to rats, it triggered a response similar to anabolic steroids, with minimal side effects. In addition, the research found that the stimulatory effect of homobrassinolide (a type of brassinosteroid found in plants such as mustards) on protein synthesis in muscle cells led to increases in lean body mass, muscle mass and physical performance.

 

“We hope that one day brassinosteroids may provide an effective, natural, and safe alternative for age- and disease-associated muscle loss, or be used to improve endurance and physical performance,” said Slavko Komarnytsky, Ph.D., a researcher involved in the work from the Plants for Human Health Institute, FBNS at North Carolina State University in Kannapolis, N.C. “Because some plants we eat contain these compounds, like mustards, in the future we may be able to breed or engineer these plants for higher brassinosteroid content, thus producing functional foods that can treat or prevent diseases and increase physical performance.”

 

To make this discovery, Komarnytsky and colleagues exposed rat skeletal muscle cells to different amounts of homobrassinolide and measured protein synthesis in cell culture. The result was increased protein synthesis and decreased protein degradation in these cells. Healthy rats then received oral administration of homobrassinolide daily for 24 days. Changes in body weight, food consumption, and body composition were measured. Rats receiving homobrassinolide gained more weight and slightly increased their food intake. Body composition was measured using dual-emission X-ray absorptiometry analysis and showed increased lean body mass in treated animals over those who were not treated. This study was repeated in rats fed high protein diet and similar results were observed. Additionally, researchers used surgically castrated peri-pubertal rat models to examine the ability of homobrassinolide to restore androgen-dependent tissues after androgen deprivation following castration. Results showed increased grip strength and an increase in the number and size of muscle fibers crucial for increased physical performance.

 

“The temptation is to see this discovery as another quick fix to help you go from fat to fit,” said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal, “and to a very small degree, this may be true. In reality, however, this study identifies an important drug target for a wide range of conditions that cause muscle wasting.”

 

 

 

Story Source:

The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by Federation of American Societies for Experimental Biology, viaEurekAlert!, a service of AAAS.

Journal Reference:

  1. D. Esposito, S. Komarnytsky, S. Shapses, I. Raskin.Anabolic effect of plant brassinosteroidThe FASEB Journal, 2011; 25 (10): 3708 DOI: 10.1096/fj.11-181271

 

 

 

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Vitamin D: Are you Getting Enough?

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By Rebecca Johnson

 

 

 

There has been a lot of recent research on vitamin D. Some has focused on its known benefits, notably its crucial role in working with calcium to keep bones strong. But many studies have looked at its potential to reduce the risk of everything from some common cancers and multiple sclerosis to diabetes, hypertension, and age-related muscle weakness. The research is promising.

Much of this research has linked the potential benefits to high blood levels of vitamin D-levels higher than most Americans and Canadians have. Thus, some prominent researchers recommend that people have their blood levels of D measured so that, if necessary, they can take enough supplemental D to get their levels into the “desirable” range. Some doctors have started testing many of their patients. Should you be tested? First, some basics about this special vitamin.

D basics. Vitamin D is unique in that your skin manufactures it just by being exposed to sun. The amount made depends on the time of day, season, how far north you live, skin pigmentation (darker skin makes less D), how much of your body is exposed to the sun, and your age (older people produce less D from sun exposure). Because D is fat soluble, the body can store it for the days or even months when you don’t get any sun or consume any D.

Few foods supply vitamin D. Milk is fortified with D and is the major dietary source, with 100 IU (international units) per cup. Some soy milks, orange juice, margarines, and breakfast cereals are also fortified. Fatty fish, such as salmon, tuna, and sardines, are naturally rich in D. But it’s hard to get adequate D from food alone. Thus, supplements are often necessary (see below).

Many people are deficient in vitamin D, especially those who are over 60, live at northern latitudes, have darker skin, or are rarely outdoors. In the northern U.S. and in Canada, blood levels drop markedly in the winter, when days are shorter, the sun is weaker, and we wear more clothes and spend less time outside. Many young people also have low blood levels of D, according to some recent studies. Obesity is associated with reduced blood levels.

The case for testing. A recent meta-analysis in Archives of Internal Medicine of 18 studies found that people taking D supplements (usually 400 to 800 IU a day) had a 7% reduction in total mortality rates. In an accompanying editorial, Dr. Edward Giovannucci of Harvard concluded: “Given the high probability of benefit for at least some of the many conditions that have been associated with vitamin D deficiency, and the low likelihood of harm, it seems prudent that physicians measure serum 25-hydroxyvitamin D in their patients.” That’s the form of D in the blood measured by the preferred test.

Among those advocating routine vitamin D testing is Dr. Bruce Hollis of the Medical University of South Carolina, who has been doing vitamin D research for 30 years. “Everyone needs to know his or her level of 25-hydroxyvitamin D,” says Dr. Hollis, because of its potentially protective effect against chronic diseases. The amount of D in a multivitamin (usually 400 IU) and/or from exposing your face and arms to the sun for short periods may not be enough to reach desirable blood levels. An intake of even 800 to 1,000 IU a day won’t be enough for some people, he says. The body’s ability to make and utilize D varies from person to person. That’s why testing can be important.

Blood levels: what’s desirable. Most experts now agree that blood levels of at least 30 to 40 ng/ml (nanograms per milliliter of blood) of 25-hydroxyvitamin D are desirable. It’s often hard to achieve such levels via current recommended intakes of D (see box at left) and a little sun exposure. Many people, especially those over 60 and during the winter, have levels of 20 ng/ml or below. There is some debate, however, about what the optimal blood levels are. Dr. Hollis believes that 50 to 60 ng/ml is a better goal.

Exposing your arms and legs or your full body to the midday sun without sunscreen (and not in winter in the northern half of the U.S. or in Canada) can produce high blood levels of D, but can cause skin cancer. That leaves supplements as the best option, unless you know your blood level is in the desirable range.

Practical matters. If you ask for the blood test for vitamin D, your doctor may well say it isn’t necessary. It costs about $100, and insurance may not pay for it unless you have osteoporosis or another condition potentially related to vitamin D deficiency. And if the test shows low D levels and you start taking higher doses of D, you should repeat the test to make sure you’re getting into the desirable range. Keep in mind, too, that blood levels of D vary markedly by season-with the lowest readings in late winter and early spring. A result of 25 ng/ml may be okay for late winter, for instance, but is low for late summer.

Bottom line: It’s too early to recommend vitamin D testing for everyone. The large, long-term clinical studies that would justify routine screening have not yet been done. But talk to your doctor about testing, especially if you are over 60, for instance, or have low bone density. In any case, consider taking 800 to 1,000 IU of supplemental D a day. For most people, that should raise blood levels to the desirable range (above 30 ng/ml) or at least close to it.

How much D to take. The official recommended daily intakes for vitamin D, devised by the Institute of Medicine, are 200 IU (international units) for people 50 and younger, 400 IU for those 51 to 70, and 600 IU for those 71 and older. Most people don’t consume that much D, unless they drink lots of milk and/or take a multivitamin. However, many researchers believe those guidelines are too low, and that a better goal for everyone, especially those over 60 and/or with darker skin, is 800 to 1,000 IU a day. Some people with low blood levels of D may need even higher intakes to reach the desirable range.

Thus, fifteen leading nutrition experts last year urged the Institute of Medicine to increase its recommended intakes of D. Meanwhile, the Canadian Cancer Society now advises all Canadian adults to take 1,000 IU of D a day during fall and winter, and older and darker-skinned people to take this much year round. That is good advice for most Americans as well. The official “Upper Limit” for D, set many years ago, is 2,000 IU a day. It’s possible to get that much, or more, if you consume milk, other fortified foods, and fatty fish, and also take a multivitamin and combined calcium/D supplement. However, a review article in the American Journal of Clinical Nutrition last January concluded that D is not toxic up to 10,000 IU a day. We don’t recommend that much, but you needn’t worry if you get somewhat more than 2,000 IU.

 

At Boston Testosterone Partners, we do comprehensive Vitamin D blood testing and prescribe injectable Vitamin D along with Vitamin D capsules to clients.

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Help with Sugar

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Just say goodbye and LET GO of sugar and find a healthy substitute. –> A teaspoon of sugar has aprox. 14 calories. If you have one cup of coffee a day and use just 2 tsps a day, what harm can it do, right? Well you’ve just consumed almost 200 calories a week in just the sugar in your coffee alone, not to mention the cream. And if you have more than one cup? You do the math. This isn’t so much about coffee as the added sugar in our everyday. What other obvious sugar do you eat each day? If you just eliminate the obvious and find a healthy sweet substitute, you’ll be well on your way to reducing calories, layers, sugar cravings and your body.

 

 

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Diet Tricks the Pros Tell Their Friends

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By Leslie Barrie, Health.com

(Leslie Barrie and Health.com have no affiliation with Boston Testosterone.  This article was borrowed for informational purposes.)

 

Wish you had your own get-slim dream team? Well, you’re in luck: we tapped celebrated weight-loss pros and asked them to share the one strategy they feel makes the biggest difference.

Weave these seven wonders into your daily routine, and you’ll be wowed by how the little changes really do add up.

 

Trick your taste buds

“Taste buds are malleable little fellas. When they can’t be with the foods they love, they learn to love the foods they’re with. Make a short-term commitment to choosing more wholesome closer-to-nature foods with less added salt, sugar, saturated fat, and trans fat. Within weeks, you’ll start to prefer these now-familiar foods.”

— David Katz, MD, director of the Yale University Prevention Research Center

 

Indulge every day

“Eat a small amount of dark chocolate — I’m talking a 100-calorie piece that’s made of at least 70% cacao—every day. I consider it ‘the daily dark chocolate escape.’ Doing this curbs your cravings for both sweet and salty foods. You’re much more likely to be satisfied and not reach for those cookies or chips. My clients say this allows them to pass up samples at the market without feeling deprived.”

— Cynthia Sass, RD, author of Cinch! Conquer Cravings, Drop Pounds, and Lose Inchesand co-author of The Ultimate Diet Log

Bury your cravings

“If you’re a soda-lover — or have another favorite calorie-laden indulgence like potato chips — hide your stash in a really inconvenient place, like your basement. I do this myself. You’ll be less likely to go and grab it. And if you do make the trek, you’ll have to burn extra calories to get the treat.”

— Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating: Why We Eat More Than We Think

 

Go for omega-3s

“Get into the habit of popping DHA-based omega-3s — take two 200-milligram capsules about 30 minutes before both lunch and dinner. Or have 4 ounces of non-fried salmon or trout three times per week, along with six walnuts before each meal.

This will decrease your desire for food later on, since this type of omega helps release the hormone cholecystokinin, which reduces appetite. Less food equals a smaller waist!”

— Michael Roizen, MD, chief wellness officer at the Cleveland Clinic and co-author of You: On a Diet and You: Stress Less (out this month)

 

Order with ice

“At a restaurant, make sure your water glass is always topped off and that it’s ice cold. Drinking water throughout your meal makes you feel fuller faster, and the coldness causes you to burn more calories to bring the water’s temperature up.”

— David Kirsch, New York City-based celebrity trainer (clients include Heidi Klum and Liv Tyler) and author of The Ultimate New York Diet

 

Plate like a French woman

“French women eat smaller portions of more things, and American women eat larger portions of fewer things. So plate your meal like a French woman! For breakfast, eat a slice of toast, a sliver of butter, a bit of jam, and a fruit — like half a banana — plus coffee or tea. Variety, color, and presentation go a long way toward fooling the stomach into thinking you’re eating more than you actually are.”

— Mireille Guiliano, author of French Women Don’t Get Fat

 

Up the burn

“Eating protein within 45 minutes after a moderate to intense workout (of at least 45 minutes to an hour) helps your muscles rebuild and repair — and also helps increase the number of calories you burn. So for maximum fat-melting throughout the day, bring a small protein-rich 100- to 200-calorie snack with you to the gym, or keep a stash of yogurt or string cheese at work.”

— Teddy Bass, LA-based celebrity trainer who has worked with Cameron Diaz and Christina Applegate

 

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