Mark's Daily Apple

Top 10 Health Scams

The Tuesday 10:

There are hundreds of scams for weight loss, health, disease cures, and fitness, but here are the current rotten stinkers:

10. Hoodia

The only kind that works must be eaten fresh. And it’s banned from export because it’s a protected flora. This weight-loss gimmick even comes with the #1 dead giveaway of scams everywhere: a heretofore undiscovered culture/tribe has finally, miraculously, revealed their secret, conveniently, to a white man who can’t wait to share this magical product with the world. Give me a break. That’s called a movie, not science. Here’s my expose.

9. Cellulite shoes

Again with the mysterious culture shrouded in lore. These don’t work – period. Though I do hear they help you fall and bruise your butt. Here’s a piece of my mind.

8. Cellulite creams

Sara frequently rants about this subject near and dear to many women’s hearts (or other parts). The best way to deal with cellulite – which isn’t curable no matter what the quacks like Mesunique claim – is to cut down on sugar, which stores itself in outer fat cells, and get some daily exercise. The more muscle and less fat you have, the smoother you look.

7. Colon cleansers

The colon is important, delicate, and needs to stay in top shape. That said, it does not have a brain, and your body does not store fecal matter for years on end just waiting to finally be emptied by some miracle cleansing product. What comes out is just buildup of a few days, and anything beyond that is, well, b.s. This myth was actually completely debunked by surgeons a century ago. I am in favor of probiotics, such as those sold by Natren (a great company) but extra fiber from psyllium or other “miracle” cleansers is totally unnecessary. So: hooray for fiber from fruits and vegetables.

6. Algae

Yes, this slimeball is abundant in protein. If you eat a truckload of it. Pay attention to serving size – often companies make claims about a product being extremely potent, but hope you’ll remain blissfully ignorant about how this potency relates to serving size. Supplementing with algae for aminos and other health benefits is about like relying on water for your vitamin and mineral needs. I like Perrier as much as the next guy, but I’ll stick with a multivitamin, thanks.

5. Male “enhancement” products

Guys, come on! Try enhancing intimacy and your skills instead.

4. Female “enhancement” products

Ladies, let it go. You don’t need these gimmicks – the folks selling them are just boobs (sorry). We men like you the way you are. If you still aren’t convinced, and don’t mind some PG-13 content, head on over to Bill Stieg’s blog at Men’s Health for the scoop on what we guys really think about the gals.

3. Bottled waters

Read my expose on mock waters. You cannot oxygenate or enhance water. You can’t penta it, hydro it, living cell it, or do anything else but drink it. Drink up, but don’t fall for the water hype.

2. Vegetable oils

Refined oils like canola, soybean and corn oil are free radical oil slicks that manage to get a bill of health from Uncle Sam. Lobbying gets the credit for that.

Avoid these oils like the plague, and go for healthy fats like organic butter, Smart Butter (rich in Omega-3’s), olive oil, avocado oil, or nut oils.

1. Alli (orlistat)

I’ve been ranting about Alli quite a bit. This ineffective, unproven, no-good OTC weight-loss pill offers nothing but side effects and oily spotting. Yes.

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Technorati Tags: hoodia, cellulite shoes, cellulite cream, male enhancement, breast enhancement, bottled water, penta water, living water, vegetable oil, canola, soybean, corn, alli, orlistat, algae, colon cleanser, fiber

Posted By: Mark Sisson

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The Tuesday 10

Sleep facts, minus the zzz:

10 really cool things to know about sleep, from getting more of it to fascinating facts!

10. Here are six tips for better sleep.

9. The ideal temperature for your bedroom is 60 degrees. Anything higher than 65 can diminish sleep quality. Pile on the blankets!

8. Excellent, if traditional, sleep tips. Doesn’t hurt to refresh your memory!

7. Random sleep trivia with which to annoy people endlessly.

6. They aren’t just being lazy. Teens really do need to sleep in.

5. We have a big problem with Big Moo, Big Puff, and all the other Bigs. This guy has a problem with insomnia.

4. Why we dream: it’s evolutionary.

3. The stages of sleep. Each one is important.

2. This is a funky little blog about brain health, aging, and sleep. Get thee to it!

1. The sleep-disease link.

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Posted By: Worker Bee

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The Tuesday 10

The Top 10 Ways to Beat Stress…this week!

Thanks to all Apples who participated in last week’s how-to-beat-stress contest. Our winner, junior Apple Sandra W., had some excellent suggestions we’re adding to today’s 10 (and a free month’s supply of all-natural stress-busting Proloftin is on the way, Sandra!).

Thanks to the rest of you for the additional good tips! Here they are:

10. Choose your friends wisely.

This is possibly the most important thing you can do to manage stress in your life. It’s often overlooked, too. Choosing your relationships from a proactive, positive mindset is critical to your well-being. We all have people who “drain” us or bring negative situations or thoughts into our lives. And sometimes it’s hard to admit this – and even harder to take action. As much as you can, let these people go. Sometimes it’s not immediately possible to weed them all out, but over time, work to surround yourself with good, kind people who offer you true love, true support, and true reciprocity. Life’s too short to short-change yourself in the joy department. Really.

9. Get exercise – and get grounded.

Daily exercise regulates the delicate balance of hormones in your body. It’s the best way to relieve stress, tension and anxiety – plus it’s great for your body. Even better, exercise that literally gets you grounded (walking, hiking, or running) gives you an additional mental boost. Exercise doesn’t have to be lengthy or intense. A daily walk is the most natural and effective workout for both your mind and your body.

8. Listen to uplifting music.

Sound is very important. Think about the sounds you encounter and surround yourself with every day – and take steps to limit stressful sounds and noises like traffic, yelling, negative television news, and jarring music. Listen to music that makes you happy.

7. Swim.

Swimming is a wonderful stress-reliever, and it’s gentle on your joints, too.

6. Stretch.

Stretching loosens muscle tension, releases nerve “kinks”, massages your internal organs, helps flush toxins and just makes you feel great! Try to stretch gently for a few minutes every day. Hint: never stretch until it hurts.

Learn about yoga here.

5. Surround yourself with pleasant objects and belongings.

We’re not talking about expensive items or materialistic pursuits. But surrounding yourself with personal mementos, cherished objects and pleasant things to touch and look at – both at home and at work – does wonders for your sense of well-being. These things needn’t be pricey, just special to you. The same goes for clutter and objects you don’t like – toss them out and make room for things that make you happy.

4. Pray or meditate.

Calm yourself and renew your spirits with 5 to 20 minutes daily spent in quiet introspection. Whether you prefer to think through your day, think about your loved ones, or think about nothing at all, meditative activities literally reset brain waves and restore a sense of peace and serenity. Don’t neglect the need to “chill out” for a few minutes every day. Even better, get consistent about the time of day you spend with yourself; your brain will become accustomed to it and your body will get even more out of the sessions.

3. Express yourself.

Whether through music, singing, dance, art, sports or cooking, find ways to express yourself several times a week. Even sketching daydreams or tackling a minor project can be therapeutic. Whatever gets you in the moment is a wonderful energy booster and tension reliever. Many times, activities that involve your hands or require some movement do a better job of relieving chaotic and pent-up emotions than hours spent thinking about such feelings.

2. Breathe.

Some people call it heart math. Some call it soul breathing. Whatever you want to call it, try this out: take 5 or 10 deep breaths now and again. Concentrate on filling your entire body with air, then release it slowly. Imagine that you are made of mesh and the breath is entering and exiting gently through the mesh. You’ll be amazed at how good this feels.

Art: Deep Breath by Melanie Weidner.

1. Find an organization method that works for you.

Successful people often spend an entire day each week simply organizing their tasks, goals and thoughts. Even an hour a week can make a big difference in your stress level and your feeling of control. Whether you like to keep things organized with a notepad or a Blackberry, find a method, a time of the week, and a length of time that works for you. Even if you don’t accomplish everything, you’ll feel better just knowing you’re at the helm. (And remember not to give yourself too many tasks. Most people give themselves about twice as much as they can realistically expect to accomplish. Remember that many tasks actually involve several smaller tasks.)

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Posted By: Worker Bee

1

The Tuesday 10

The Top 10 Tips for: Getting Fit

Wanna get fit? If you’re just starting out, keep in mind it’s not going to happen overnight…but you can be lookin’ pretty good by next month with these tips. The reason most get-ripped regimens fail is because we simply expect way too much, way too soon. Big changes in your body require big changes in your lifestyle. Period. It took your whole life to be the way you are now, right? It’s going to take more than two days to start making changes to that. But these 10 pointers will get you started – and you’ll notice some very pleasant effects if you stick with them. You’ll be surprised that very few of them have anything to do with lifting so much as a finger. Fitness is many factors coming together – it’s a lot more than just hitting the gym (thank goodness).

1. Cut calories the lazy way.

To shape up, you must reduce your fat so your muscles can start doing their thing. This is actually very, very easy to do: every time you go to put something in your mouth, don’t. No, no, just kidding! You have to eat.

Here’s what to do:

- in restaurants, eat half the plate and get the rest to go. Don’t eat it when you get home – let the dog or the neighbor kid with hollow legs enjoy it.

- immediately run out and get yourself some 7″ plates. Those are now your dinner plates. Preso, portion sizes reduced.

- Don’t eat anything crunchy, creamy, pale or fried. This pretty much takes care of all high-calorie, unhealthy foods. Examples: chips, ranch dressing, bread sticks, chicken nuggets. We know, veggies are crunchy. It’s not an absolute rule. Just a guide.

- Switch all snacks to cherry tomatoes, carrot sticks or broccoli florets. Depending on how much you snack, you’ll save 200 to 600 calories a day doing this.

2. Don’t drink your calories.

A little coffee or tea is one thing. But soda, shakes, iced coffee drinks, juices and energy drinks are overflowing with calories, which you don’t want, right? Don’t waste precious caloric intake on liquids that don’t fill you up.

3. Absolutely no drive-through or delivery food.

McDonald’s likes to run those “Mommy and me” ads that show slender young Mommy eating salad while her ringlet-bedecked tutu-wearing darling is busy dipping apples into some sweet sap. Please. This stuff is generally more marketing than meaningful, so read the ingredients and avoid anything sweet or fried. Best to stick to fresher fare.

4. Move it!

You don’t have to become a gym rat. You don’t have to sign up for the local 10K. But you need to move. Simply put, any movement that is more than you currently do is going to be effective. If you don’t ever work out, walking around the neighborhood for 20 minutes a day, 5 days a week is going to start having an impact after just two weeks. If you work out once in a while, step it up with a weekly weight session, a longer run, or some quality time with the treadmill. Do whatever you like – maybe you have a real problem with the layer of dust that’s accumulated on all the baseboards and you want to scrub them clean. That’s a workout. Maybe you like to dance for the mailman. That’s questionable, but it’s a workout just the same. No one’s judging – just move, Apples! Every day. Whether it’s a little or a lot, just do it.

5. Get addicted to feeling good.

Things that are healthy are going to make you feel good – it just takes a little longer. Instant gratification is just that – instant. Nachos are great until the heartburn hits, right?

You know your particular weaknesses. However, this isn’t about being perfect or beating yourself up. Everyone likes an instant payoff – we’re humans. But try the ten-minute trick (easy: just wait 10) next time a craving or a lazy mood hits – and push through those ten minutes. Think about what will make you feel good long term, not short term. Give yourself an extra moment or ten to start a new craving – health. Just wait ten minutes.

6. Drink More Water.

We don’t necessarily buy into the whole 10-glasses-a-day rule. We’re just not that militant. Hey, if you’re thirsty, drink something. If you’re not, don’t worry about it! You know that myth that goes something like: “By the time you’re thirsty you’re already dehydrated”? Yeah, well, it’s a myth. Dogs and cats only drink when they are thirsty. Are they perpetually dehydrated? And as long as you replenish yourself as soon as you do start to get dehydrated, what’s the big disaster?

But the title of point 6 is Drink More Water. We digress. If you have trouble with controlling your portions, or if you tend to crave high-calorie, salty snacks, try drinking a big glass of water whenever a craving hits. This can help you shed a pound a week, easy!

7. Join a sport or group activity.

There is literally something for everyone in almost every community – whether you’re young and active or golden and gracious. And if there isn’t a physical activity to suit your tastes, why not start one in the community? Even one session a week of a sport or activity can go a long way to get you fit over the course of several months – and when you’re having fun, you’ll forget all about the workout part. One of our Worker Bees joined a hiking class and was amazed that just two weekly hikes whipped her into great shape after only three months. The social interaction is also healthy for your brain, which contributes to general fitness far more than you might realize.

8. Focus your activities around activities and games, not just food or drinking.

A lot of social gatherings revolve around food, beer, and hanging out. That’s great, and it’s an important part of being emotionally healthy, but try to mix it up a little. Maintain a variety of relationships so some activities are physical, some are food-based (edible sounds a little…strange…), and so on. This is really healthy for your emotional well-being and your body. And that produces a nice little synergistic effect: when you are less stressed out and enjoying variety, guess what? Your body chemistry hits a better balance, cortisol drops, and your system stops clinging to fat for dear life. So bust that stress, Apples!

9. Find a Way to Unhook.

This might mean literally taking the phone off the hook. A lot of us are on-the-go from the time we get up until we hit the pillow at night. This is stressful, unhealthy and a great way to be fat and unhappy (it’s true!). Be a little bit selfish and find some time to pray, meditate, take a hike, or soak in the tub. Find a little time every day to unwind – just 20 minutes will make a huge difference in your health over the long-term. Just stop. Breathe. Relax. Feel how strong your body is? A relaxed body is a happy, strong body. You’ll get more out of your workout now (because we know you are moving it as instructed in step 4).

10. Report Back!

Tell us what your goals are. We will help you! We’ll check in on you. We’ll even nag you. So keep us in the loop (just click on Ask Anything up there to the right of Mark’s big blond head).

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Posted By: Worker Bee

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