I am holding it in…dammit

But with all of the neighborhood barbecues, pool parties, and vacations come a slew of dubious dietary intruders — it’s like the world has become one big surf shack, and we’re all grabbing the large fries to go with our crispy clam strips. (And oh, we’ll have the small chocolate milk shake with that, to save room for a double scoop waffle cone later. Yes, with the crushed peanut butter cups on top!) Problem is, there couldn’t be a worse time to lose control of your diet; showing a little skin is one thing, turning into a jiggle juggernaut quite another.     

To combat the nutritional chaos and the extra poundage that comes with the rising mercury, we’ve chosen the eight best foods to eat every day. Beyond being packed full of disease-fighting, life-extending nutrients, these foods will also help keep your belly full, because they’re loaded with fiber and protein, the sultans of satiety. 
  
Find a way to work these potent superfoods into your diet every day, and you’ll curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds in six weeks — just in time to strut your stuff on the sand!
  
1. Spinach 
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day. 
  
SUBSTITUTES: Kale, bok choy, romaine lettuce 
  
FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
  
2. Yogurt 
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.
  
SUBSTITUTES: Kefir, cottage cheese 
  
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. 

3. Tomatoes 
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August. This Men’s Health video will show you how.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava 

FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.

  
4. Carrots 
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango 
  
FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
  
5. Blueberries 
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
  
6. Black Beans 
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans 
  
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

 
  
7. Walnuts 
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.
  
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts 
  
FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.
  
8. Oats 
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley   
  
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.

 

Want to shed a few extra pounds in record time? Commit to knocking off 200 calories of liquids from your diet this summer. (After all, the average American sips more than 400 calories a day!) Start by swapping out these egregious offenders we’ve dubbed the 20 unhealthiest drinks in America. You’ll be blown away.

Have other suggestions for quick weight loss? Please share them with all of us here.

- - - - - - - - - - - - -

 

Want more from David? Subscribe to Men’s Health with this special holiday offer: 50% off the cover price.

You can also check out “Men, Love & Sex: The Complete User’s Guide for Women” and “Eat This Not That” on Yahoo! Shopping.

2007 Men’s Health. All Rights Reserved. 

Baby Boomers Revealed

An AARP Services-Focalyst study has exposed a number of myths about the US Baby Boomer market.

“Contrary to many common assumptions, Boomers are making retirement obsolete, are very savvy about advertising and are experimenting with new products,” said Howard Byck, VP corporate development at AARP Services.

Few US Boomers are planning on completely retiring. Only 11% of Boomer respondents say they will stop working entirely when they reach the retirement age of 62.

When it comes to advertising, many Boomers are not always happy with what they see. Two-thirds of Boomers surveyed said that ads have become more crude in recent years and 67% said they are less likely to purchase a product if they find the advertising offensive.

Brand loyalty among Boomers is also overrated. More than 60% of Boomers agreed with the statement, “In today’s marketplace, it doesn’t pay to be loyal to one brand.”

And lastly, it appears that Boomers are not as technologically challenged as once thought. According to the study, 82% use the Internet and they engage in activities such as instant messaging, downloading music or movies, financial transactions and online gaming.  

Sleep Disorders

Most adults need at least eight hours of sleep every night to be well rested. Not everyone gets the sleep they need. About 40 million people in the U.S. suffer from sleep problems every year.

Not getting enough sleep for a long time can cause health problems. For example, it can make problems like diabetes and high blood pressure worse.

Many things can disturb your sleep.

• Working long hours
• Stress
• A sick child
• Light or noise from traffic or TV
• Feeling too hot or cold
• Wine, beer, or liquor

What are the different types of sleep problems?

• Insomnia
• Feeling sleepy during the day
• Snoring
• Sleep apnea

Insomnia

Insomnia includes:

• Trouble falling asleep
• Having trouble getting back to sleep
• Waking up too early

Most people will have trouble falling asleep from time to time. It is usually nothing to worry about. Stress, like the loss of a job or a death in the family could cause problems falling asleep. Certain medicines can make it hard to fall asleep. Drinking alcohol or eating too close to bedtime can keep you awake, too.

Insomnia is called chronic (long-term) when it lasts most nights for a few weeks or more. You should see your doctor if this happens. Insomnia is more common in females, people with depression, and in people older than 60.

Treatment:

Taking medicine together with some changes to your routine can help most people with insomnia (about 85 percent). Certain drugs work in the brain to help promote sleep.

Tips for better sleep

• Go to bed and get up at the same times each day.
• Avoid caffeine, nicotine, beer, wine and liquor in the four to six hours before bedtime.
• Don’t exercise within two hours of bedtime.
• Don’t eat large meals within two hours of bedtime.
• Don’t nap later than 3 p.m.
• Sleep in a dark, quiet room that isn’t too hot or cold for you.
• If you can’t fall asleep within 20 minutes, get up and do something quiet.
• Wind down in the 30 minutes before bedtime by doing something relaxing.

Feeling sleepy during the day

Feeling tired every now and then is normal. It is not normal for sleepiness to interfere with your daily life. Watch for signs like:

• Slowed thinking
• Trouble paying attention
• Heavy eyelids
• Feeling cranky

Several sleep disorders can make you sleepy during the day. One of these is narcolepsy. People with narcolepsy feel very sleepy even after a full night’s sleep.

It is normal to take between 10 and 20 minutes to fall asleep. People who fall asleep in less than five minutes may have a serious sleep disorder.

Snoring

Snoring is noisy breathing during sleep. It is caused by vibrating in the throat. Some people can make changes that will stop snoring. These include:

• Losing weight
• Cutting down on smoking and alcohol
• Sleeping on your side instead of on your back

Treatment:

You can buy over-the-counter nasal strips to help prevent snoring. You place one over your nose before going to bed to make breathing easier.

Sleep Apnea

Snoring loud and often, together with too much daytime sleepiness, may be signs of sleep apnea. Sleep apnea is a very common sleep disorder. It is also very dangerous. The most common type of sleep apnea happens when your breathing stops during sleep. It can stop for about 10 seconds to as long as a minute. You wake up trying to breathe. This stop-and-start cycle of waking to breathe can repeat hundreds of times a night. The danger is that some time you may not wake up to breathe. If this happens, you can die.

You are likely to feel sleepy during the day if you have this problem. People with sleep apnea tend to be overweight. It is more common among men than women.

Treatment:

• The most common treatment is a device that pushes air through the airway. This device is called a CPAP.
• Avoid beer, wine, liquor, tobacco, and sleeping pills.
• Your doctor may also suggest you lose weight.
• In some cases, you may need surgery to make the airway bigger.

To learn more:

National Center on Sleep Disorders Research Two Rockledge Centre, Suite 10038

U.S. National Heart, Lung, and Blood Institute 6701 Rockledge Drive, MSC 7920 Bethesda, MD 20892-7920 301-435-0199 www.nhlbi.nih.gov/about/ncsdr/

and…

http://sleepzine.com

The above links are provided as resources only…you guys are on your own to figure out what is right for you…good luck! -EDITOR

Boomers ready to launch: METLIFE mature market institute takes first look at the baby boomers turning 62

WEBWIRE – Friday, December 28, 2007

A Profile of Their Finances, Retirement Plans, Relationships, Political Leanings and More Westport, CT .– The majority of baby boomers to turn 62 in 2008 report that they are retired or will be fully retired by age 65, that they’ll collect Social Security by age 65, that they’ve been married only once and that they have 2.4 children on average. Of those who have children, 78% have grandchildren (66% of total). Conservatives outnumber liberals by two to one. ”Contrary to what most of us have believed about the baby boomers who came of age in the turbulent 1960s, the group is very much like the ‘Silent Generation’ that preceded them” said Sandra Timmermann, Ed.D., director of the MetLife Mature Market Institute, which conducted “Boomers Ready to Launch” a profile of the first baby boomers as they turn 62. ”This is the first time that the oldest baby boomers, including their lifestyles, perceptions and plans have been examined in such detail” said Timmermann. “Despite the social and political turbulence of their youth, these leading edge boomers have established very traditional lifestyle characteristics. They were married once, had two children and feel they’ve done a decent job of caring for their family, their community and themselves. They really are more like Ward and June Cleaver than we may have thought and they might be classified as ‘conventional.’ Just 2% say they attended the Woodstock Festival of 1969″ ”They’re comfortable being identified as a baby boomer, and contrary to claims that they’re not ready to retire, only 18% dislike the term ‘retirement’ to describe their next transition. They have not, however, lost their connection to the youth culture they ignited. On average, as far as they’re concerned, they’re not really going to be ‘old’ for another 17 years. All in all, this is a fairly affluent group who remain in good health with a lot more left to give” The survey reports that the majority (77%) of boomers born in 1946 say they are in good to excellent health; their net worth, (excluding home value) is an average of $257,800 and their average annual income is approximately $71,400. They are empty nesters; of those who have children very few have children living with them (fewer than one in five). Of those who have grandchildren, 8% have grandchildren living with them. On average, the age at which they believe they’ll be ‘old’ is 78, with their health status being a deciding factor. Those in excellent health say they’ll be old at 83, while those in poor health put that number at 74. The most popular words they use to describe the best things about being 62 are ‘retirement,’ and ‘not having to work,’ and the words used to describe the worst things are ‘old age’ and ‘health problems.’ Forty-five percent like the term ‘baby boomer’ outright and another 38% are somewhat in favor of it; 17% don’t like it. As for the term ‘retirement,’ 52% like it, 31% like it somewhat and 18% don’t like it. Politically, 44% of these baby boomers report that they were and remain conservative; 20% say they were more liberal when they were young, and have become more conservative since their 20’s. Twenty-two percent say they have remained liberal, while 15% say they were more conservative and have become more liberal since their younger days. As a group, these boomers feel they have done a good to excellent job contributing to their communities and 83% say they were good to excellent at providing for their spouses’ and children’s needs. Fifty-four percent acknowledge doing only a poor to fair job of ensuring that they have adequate coverage for their own long-term care needs. As for education, 45% have an Associate’s or Bachelor’s degree. Only 5% have both parents still living; 27% have one parent. The fact that the remaining sixty-eight percent have neither of their parents living indicates that caregiving for an older relative is no longer a responsibility. Eighty-seven percent say neither they nor their spouse are caregivers to elderly parents or relatives right now. Of the 14% who are caregivers, 16% of them are providing care for more than 20 hours a week – the average number of hours is 9.5. Thirty-eight percent are expecting an inheritance of an average of $210,000. Thirty-five percent have already received an inheritance of an average of $113,000. When asked to use one word to explain the best aspect of being 62, respondents answered: retirement or being close to retirement, being alive, freedom, health, Social Security, wisdom and independence. As one person put it, “I’m glad to be on the planet, rather than in it” As for the worst aspects, respondents answered: illness (overwhelmingly), disability, wrinkles, aches and pains, discrimination, under-appreciation, memory loss, mortality and generally getting older. Members of the group who say they will take Social Security at age 62 reasoned that they feel they’re entitled and would rather have the money than let the government have it. Respondents reported that they believe it’s in their financial interest to take Social Security sooner. Other reasons reported were: they need the money right now and they fear there will be nothing left in the system if they wait. Additional data that Boomers Ready to Launch reports about boomers born in 1946: * Thirty-one percent plan to apply for Social Security when they turn 62 and 32% say they will wait until age 66 or beyond when they can receive full benefits. * Sixty-eight percent say they have employee or retiree health insurance. * Forty-seven percent are covered by a defined benefit plan, 50% have a 401K, 50% have an IRA. * Thirty-eight percent have stocks and 38% have mutual funds. * Twenty-two percent have long-term care insurance. * Eighty-five percent own their own home. * The average value of their homes is $297,900. * Sixteen percent would consider a reverse mortgage primarily to take care of their own long-term care needs and costs; 74% are aware that they are eligible at age 62 to apply for a federally backed reverse mortgage. * Twenty-five percent say they plan to move to another area for retirement. A look at the group shows that those born in 1946 were 17 years old in 1963 when President John F. Kennedy was assassinated and turned 18 the next year, the start of the conflict in Vietnam. Their 21st birthdays were in 1967, the year of the ‘summer of love,’ and just before the political turmoil of 1968. Well-known Americans born in 1946 are: President George W. Bush, First Lady Laura Bush, President Bill Clinton, Cher, Diane Keaton, Dolly Parton, Linda Ronstadt, Liza Minnelli, Reggie Jackson, Sally Field, Sylvester Stallone, Donald Trump, Suzanne Somers, Susan Sarandon, Jimmy Buffett, presidential candidate Fred Thompson and the late Gilda Radner. The MetLife Mature Market Institute survey, Boomers Ready to Launch, takes a first look at the leading edge of the baby boomer generation – the first 2.9 million representatives of the 77 million-boomer cohort as they arrive at their first opportunity to officially ‘retire.’ Age 62 is considered a ‘legislative birthday’ because it is the first milestone at which participants in the Social Security system can apply for regular retirement benefits. Boomers Ready to Launch was conducted by GFK Custom Research North America on behalf of the MetLife Mature Market Institute during November 2007. The study consisted of a 15-minute telephone survey of 1,000 participants, from multiple survey panels, who were age 61 in 2007. The survey results were weighted to be representative of the population of 61 year olds in the United States. The margin of error was +/- 3%. Staffed by gerontologists, The MetLife Mature Market Institute, part of the company’s Retirement Strategies Group, has been providing research, knowledge management, education, and policy support for over ten years to Metropolitan Life Insurance Company, its corporate customers, and business partners. MetLife is a subsidiary of MetLife, Inc. (NYSE: MET), a leading provider of insurance and financial services to individual and institutional customers. For a summary of the Boomers Ready to Launch, please write to the MetLife Mature Market Institute, 57 Greens Farms Road, Westport, CT 06880, call (203) 221-6580 or e-mail:MatureMarketInstitute@metlife.com. The profile can also be accessed online athttp://www.maturemarketinstitute.com/ under ‘What’s New.’ 

Recognize these puppies? Of course you do. They are Stan Smith’s by Addidas! Well not exactly Stan Smith’s, these are the new and improved Limited Edition Tournament Edition…read a paragraph from the Press Release… Tournament Edition Since 1949, adidas has had a solid connection to the sport of tennis and some of its most colourful players such as Rod Laver, Stan Smith and Ilie Nastase. For Spring/Summer 2008, adidas Originals proudly presents the Tournament assortment which is inspired by icons of tennis, and a style taken from the golden era of the sport. This court collection reintroduces one-to-one replicas, and offers reinterpreted styles and heritage-inspired models to create a portfolio of timeless, yet contemporary products. I just tried to find out how much they cost. Nothing online as of this writing. However while checking I noticed that Zappos is now selling the regular new old Stan Smith’s for $60. Dammit. Just a few weeks ago you could buy the same model for about $39. Which of course is why I have stuck with them for the last 30 years or so. Oh and the fact they look much better than a teenager shoe which now looks somewhat ridiculous on the feet of guys over 50. Just my opinion…if you like the teen kicks…hey. If you don’t want to be cool don’t listen to me. Which leads me to the conclusion that the very fact that they are cool looking has led to this new Limited Edition. I suspect they aren’t marketing them to us, but rather to young and hip “cutting-edge” guys. The same guys who will probably be paying big bucks for these shoes. Dammit. If you find out how much they do cost please leave a comment including where they can be purchased.