If I collected a dime for each time Ive seen or heard the word carbohydrate - or picked up a book on the subject, for that matter - Id be a wealthy woman. And of course weve all heard the buzzwords: simple carb; complex carb; high carb; low carb; no carb. But do we really know what a carbohydrate is? And are carbs really as bad and fattening as were told they are?In this article, Ill make my best attempt to unveil the mystery of the carbohydrate - and why its gotten such a bad rap. After all, its the molecule both scientists and nutritionists know is the main source of the bodys energy.Basic Chemistry:First the boring stuff. The basic chemistry of a carbohydrate. Ill keep it brief: Carbohydrates contain a carbon atom attached to water molecules. This is important because its the structure and size of a carbohydrate which influences the speed by which its converted into glucose (sugar) and then into energy.Why Are Carbs Useful?Before we take a look at the different sizes of carbohydrates, lets look at why they are useful to us. Aside from supplying the bodys energy, carbs are also useful for the proper functioning of internal organs, as well as proper function of the muscles and nervous system. The most exciting feature of a carbohydrate, in this writers opinion, however, is its ability to aid in protein and fat metabolism. So as it turns out, when used wisely, carbohydrates are actually useful in burning fat.The Three Principal Carbs Found In Foods:Next lets take a look at the three basic carbohydrates found in foods (Still boring but stay with me). They are: simple sugars, starches and fiber.Simple Sugars come in two varieties. The monosaccharide (meaning one sugar) are quickly digested and almost immediately utilized by the body due to their simple structure (think fruits, fruit juices and honey).The second, disaccharides, act in almost the same way and are one molecule larger. The disaccharides, however, tend to be more of the refined sugars are very sweet to taste (think white sugar, candy etc.)The second basic type of carbs are the starches or what we would consider complex carbs (the polysaccharides): foods such as potatoes, wheat, rice, corn. These carbs are slow to break down and take some time to be converted into energy.Finally, theres the fibers (think bran). Fibers dont have a lot of energetic value, however, they do lend some support to the body. Because they dont add much sugar to the system, they make it further through the pipeline to help with intestinal function and elimination. Moreover, they reduce cholesterol and slow fat absorption.Why Size MattersThe theory behind a low carbohydrate diets is, when the body consumes too many carbohydrates the excess will become stored by the body as fat. This is true.When the body ingests a carbohydrate, it aims to convert it to glucose as soon as it can, so that it can be utilized by the body. If there is some excess, no problem, it will get stored as glycogen in the limited space of the muscles. The trouble arises, when the stores exceeded capacity: the remaining molecules are stored as fat in fat cells that can infinitely expand (horrors!).Yet, what if there was a way to outsmart this system by using the different sizes of carbohydrate molecules to your advantage? What if you could keep the body burning carbs at a steady rate according to the speed of your metabolism and your activity level?Enter the glycemic index. The glycemic index is a scale which tells you (on a food-by-food basis) the rate at which a carbohydrate is converted into glucose. The scale is calibrated by glucose itself (which is rated at 100). The higher the number the faster the conversion.First used by diabetics to prevent flux in blood sugar, the glycemic index (GI) has become a popular way to get all the benefits of carbohydrates without the threat of fat storage.Heres what the scale looks like:Low GI = 55 or lessMedium GI = 56 - 69High GI = 70 or moreTo see a chart with samples of some favorite foods visit: http://thecompounder.com/GlycemicIndex.htmlHow Is The GI Helpful?If weight loss or weight maintenance is your goal (isnt it everyones?), creating a diet around lower GI foods will decrease peaks in glucose levels. Its as simple as that. You can implement this eating pattern by scanning the low glycemic foods and aiming to consume a serving at each meal, this will also help you avoid both the highs and lows of the refined sugar rush.Higher glycemic foods can be useful, too, and are considered the recovery foods. Medium and high GI foods should be consumed for up to two hours after exercise to recover lost carbohydrates and maintain steady blood-sugar levels.Because metabolism varies from person to person, it would be well worth your time and effort to continue a personal study of the glycemic index. Enjoy your carbs by checking in on your favorite foods and decide when its best to consume them.Where To Get This Information?You can get the skinny on the glycemic indexes of all your favorite carbohydrate foods. Check out the searchable data base at: www.glycemicindex.comIn closing, heres a few guidelines to help you put your carbs to good use:*Aim to eat several small meals during the day. Choose one serving of carbs for each, preferably low GI.*When in doubt choose carbohydrates that are naturally occurring such as vegetables and fruits.*Minimize refined sugars whenever possible.*When consuming breads aim for wheat instead of white.*Try to substitute white potatoes with sweet and substitute brown rice for white.
It is very common to find the ankle joint afflicted by injuries and the most common form is sprain. Anatomically, various ligaments that are stretched or torn surround the ankle joint when it is forced to land in varied unnatural positions. This is of common occurrence during exercises, playing certain sports or accidentally.The usual presentation could be an individual landing his foot forcefully on an uneven surface or the foot is turned inwards suddenly with force. This force in-turn stresses the ligaments that normally help stabilize the outer part of the joint. There might be a history of sudden snap/pop when this type of injury happens.The ankle sprain ranges in severity from grade-I to grade-III, depending on the extent of injury to the ligament. An examination of the ankle reveals swelling and discoloration due to the accumulation of blood and fluid. The X-ray is an integral part of diagnosis as it rules out the possibility of fracture. An MRI examination provides a conclusive picture of injuries to various ligaments.Prolonged immobilization in cases of "ankle sprain" is a common treatment error. Early mobilization stimulates collagen bundle orientation thereby promoting healing and regaining the range of motion.Improper rehabilitation may result in instability vis--vis a balance deficit that increases the risk of re-injury. Returning to activity without proper healing or inadequate rehabilitation can also lead to instability. Patients can be declared fit to return to normal activity only after taking into consideration the following points:1. When there is a full range of motion of the ankle.2. Ability to walk without a limp.3. 80-90 per cent strength when compared to normal ankle.4. Pain-free hopping possible on the affected limb. The patients not treated adequately experience a feeling of giving away of the ankle. On an uneven surface, while climbing stairs, such individuals are good candidates for recurrent ankle sprain.Treatment at the initial stage aims at reducing post-injury swelling, bleeding and pain especially during the first 24 hours. Hot fomentation should be avoided as it increases swelling. Avoid Aspirin intake (as it prolongs the blood clotting time thereby increasing bleeding).Give rest to the affected joint. Keep the leg and foot elevated by placing a pillow. This will reduce pain and swelling. Give ice treatment for 15-20 minutes every one or two hours.PROTECTION OF THE ANKLE during the initial healing phase is extremely important. Taping, ankle stir-up, brace/crepe bandage and in severe cases leg cast is applied. In some cases crutches are used until pain-free weight bearing is achieved.Once pain-free motion is attained, strengthening exercises are advised with a stretch band. Sitting on the floor/ chair, looping band over the foot with the heel on the floor ankle is moved outwards/ inward, upward and downward.Heel/toe raises: Standing on a step with heels slightly off the step, slowly rise up on toes and then slowly bring the heel down. When this is easily done, exercise only the injured ankle in a pain-free motion.Balance exercises: While standing, raise one foot off the floor and balance on the other foot for a count of 15. Increase the count gradually to 30. Start this exercise with your eyes open, and later on close the eyes also.Return to activity is advised when the distance travelled by patient is no longer limited by pain then patient can progress to 50 per cent walking and 50 per cent jogging.Chronic ankle laxity treatment becomes more tedious as it requires proper rehabilitation exercises over a period of time in order to improve the range of motion, to enhance strength and bring stability. If ankle pain is managed properly and well in time the incidence of chronic pain can be effectively reduced.
If you are a man with erectile dysfunction (ED), you are no doubt searching for information about ED. Your search has apparently lead to this website. This website provides men with a rich source of information on ED. Perhaps you have considered using some type of ED pill. Our website has lots of information about generic brand ED pills. They work as well as the ED pills with the brand name. They facilitate the flow of blood into the penis. If your doctor has already prescribed some ED pills, he should have inquired about any other medications that you might be taking. He should have explained the dosing instructions. You should know that a man with ED will not see results after taking just one Generic Cialis pill..Perhaps your doctor spoke with you about possible side effects. If not, you can read about side effects on this web site. It is rare for side effects to show up when a man first starts taking ED pills. If you start using ED pills, you will probably not see any side effects after taking just one Generic Viagra pill.The information on this web site can help you to monitor and report any effects that you might experience.
The search for a way to stop snoring is big business. Pharmaceutical companies have spent who knows how much on sprays, head aids, pillows and alternative remedies and therapies to help sufferers "stop snoring" but do they work.Well, my own experience is that some do and some dont. The most effective ones seem to be those that make you so uncomfortable at night that its impossible to sleep, let alone snore. If sleep deprivation is the tactic then some have cured me overnight!!On a more serious note it is important not to be taken in by the newest spray or miracle potion that emerges. Lets face facts this is business to an awful lot of people, and as business goes, repeat customers bring in the most bucks.You see its not just the snoring prevention industry that suffers this dilemma it is part of any profit making company that seeks to bring relief for any ailment or problem. In short they need you to keep a certain level of suffering and at the same time they need you to see some improvement from their product. Its a fine balancing act.So how is this achieved? Well very simply put if you treat the symptom and not the cause then you will have dependent customers. For example if a snoring spray, strip or aid artificially changes something for the night then you will need to keep buying it. You will become a lifelong customer now thats great business!!Dont be fooled the vast majority (if not all) of these companies want to make money and they are in business and it is big business. If they found a permanent cure then their market would eventually dry up. It is in their interest to sustain your problem with snoring and yet make you feel that you are getting some continuous benefit from their product.Now all this begs the question What is the root problem and how can I deal with that? I guess thats the sixty four million dollar question. And although the question is expensive the answer is free!! Most snoring problems are rooted in an obstruction in the breathing passage. Get rid of the obstruction and you get rd of the problem. How do you get rid of the obstruction? There is a way with no surgery, no aids, no medication and no strips its exercise. Most snoring is caused by an obstruction that comes from over relaxed muscles in the throat and breathing apparatuses and you may be surprised to know that very few professional singers snore. Why? Because they continually exercise the appropriate muscles.For more information on stop snoring treatment exercises go to http://stop-snoring-treatment.com.
Obesity has become such an important topic in health and self-improvement circles that it deserves its own "News and Views" column. Here is the February, 2006 issue.**Book claims obesity "epidemic" is a big lieIn his new book, "Fat Politics: The Real Story Behind America's Obesity Epidemic", writer Eric Oliver claims that the ramped up concern over obesity in the last ten years has been driven by the weight loss industry.According to Oliver his research led him to conclude that, "Based on the statistics most of the charges saying that obesity caused various diseases or that obesity caused thousands of deaths were simply not supported." The writer does not dispute that the average American adult is between 8 and 12 pounds heavier today than in 1975. But he does dispute the significance of this weight gain to average health.He claims that pharmaceutical companies and the diet industry have funded groups like the International Obesity Task Force whose objective has been to promote the dangers of obesity. According to Oliver, "nearly every prominent obesity 'expert' has been financed or supported in some way by the weight-loss industry."One important outcome of this effort was the successful lowering of the obesity standard in 1998. As Oliver says, "Suddenly tens of millions of Americans became 'obese' even though they hadnt gained a pound."Oliver's main contention is that "the scientific evidence is simply not there that most people who are either 'overweight' or 'obese' are in any danger directly from their weight."This flies directly in the face of current orthodoxy on the impact of obesity on health. Those who warn us about obesity say it greatly increases the likelihood of conditions such as high blood pressure, diabetes, heart disease, and even some cancers.**Obesity in Children linked to lack of exercise facilitiesIn a study published in the February issue of Pediatrics, researcher Penny Gordon-Larsen of the University of North Carolina's School of Public Health and Medicine looked at the correlation between overweight and availability of exercise facilities.The researchers gathered statistics on the number of physical-activity facilities, the rate of overweight children, and the average physical activity levels for each area. Facilities included were schools, public recreation facilities, parks and YMCAs, as well as dance studios and private gyms.Not surprisingly, the study concluded that "more disadvantaged communities have a great deficiency in terms of the number and types of exercise facilities available."**Link between "food insecurity" and obesity challengedIn another study conducted by researchers at Tulane University, the link between "food insecurity status" and obesity has been challenged. Prior studies suggested that people not sure where their next meal was coming from might overeat when they got food, or possibly eat less-nutritious, higher calorie foods.But in the study of nearly 17,0000 kindergarten children, kids in "food insecure houselholds" were found to be 20% less likely to be overweight. The researchers concluded that some risk factors did contribute to overweight. These were low physical activity, watching TV more than two hours a day, high birth weight, being from a low-income family, and being either black or Latino.