So tell me below what you want and how bad to you want it!

Researchers at the Mayo Clinic in Rochester, Minnesota selected six randomized clinical trials that included a total of 740 men with an average age of 55.4 years for their analysis.  The trials evaluated the effects of exercise and lifestyle change, a Mediterranean diet, an interval exercise program, weight loss and treatment with the drug atorvastatin on cardiovascular risk factors.  Erectile dysfunction was evaluated via questionnaire responses. 

The analysis affirmed that improvements in cardiovascular risk factors were associated with a reduction in erectile dysfunction.  Separate analyses of lifestyle and drug treatment were also both associated with a significant benefit.   

“Therapies currently used for the treatment of ED include oral therapy with phosphodiesterase type 5 (PDE-5) inhibitors, which are highly effective in the treatment of ED,” the authors write.  “However, we demonstrate that cardiovascular risk factor reduction improves ED even in men who are not responsive to PDE-5 inhibitors.”

“Our findings suggest that cardiovascular risk factor reduction provides incremental benefits in ED well beyond that achieved with the use of PDE-5 inhibitors,” they add.  “Adoption of lifestyle modifications and cardiovascular risk factor reduction will provide incremental benefit regardless of PDE-5 inhibitor use.”

The researchers genotyped four variants in the 9p21 chromosome region of 8,114 participants in the INTERHEART study, a case-control study of men and women of varying ethnic backgrounds that compared those who had had an acute non-fatal heart attack to similar subjects without heart disease. Additionally, 9p 21 variants were analyzed in 19,129 participants in the FINRISK study, of whom 1,014 had cardiovascular disease. Dietary questionnaires ascertained the frequency of intake of vegetables, fruits and other foods.

Subjects whose intake of vegetables and fruit was low had the greatest risk of cardiovascular disease in association with a 9p21 variant compared to those whose intake was high. Among INTERHEART participants who consumed a diet rich in fruit and raw vegetables, the risk of heart attack was similar between carriers and non-carriers of a specific single nucleotide polymorphism in the 9p21 region. In the FINRISK study, having a high risk genotype was associated with a greater risk of cardiovascular disease among those with low or average intake of fruit, vegetables and berries, yet among those whose intake of these foods was high, the variant appeared to have no effect.

“We observed that the effect of a high-risk genotype can be mitigated by consuming a diet high in fruits and vegetables,” commented coauthor Sonia Anand, who is a professor of medicine and epidemiology at the Michael G. DeGroote School of Medicine at McMaster University. “Our results support the public health recommendation to consume more than five servings of fruits or vegetables as a way to promote good health.”

“Our research suggests there may be an important interplay between genes and diet in cardiovascular disease,” stated lead author Dr Ron Do, who is currently affiliated with Massachusetts General Hospital. “Future research is necessary to understand the mechanism of this interaction, which will shed light on the underlying metabolic processes that the 9p 21 gene is involved in.”

Pancakes made from most mixes aren’t what you’d call nutritional all stars. They are usually low in fiber and quite high in sodium. Topped with additional butter and maple syrup, the fat and calories climb even higher. This pancake makeover employs quick-cooking oats to increase the nutritional value without compromising on convenience. In addition, the oats provide added dietary fiber, which experts note may play a role in reducing risk of colorectal cancer.

Oatmeal Pancakes with Cranberries

• 1 cup plain low-fat yogurt
• 1 cup low-fat milk
• 1 tsp. vanilla
• 2 Tbsp. canola oil
• 1/2 cup dried cranberries
• Cooking spray
• Powdered sugar (optional)
• Juice of 1 lemon (optional)
• 1/2 cup all-purpose flour
• 1/4 cup whole-wheat flour
• 1/4 tsp. salt
• 1 Tbsp. sugar
• 1/2 tsp. baking powder
• 3/4 tsp. baking soda
• 3/4 cup quick-cooking (not instant) oats
• 2 egg whites, lightly beaten

Preheat the oven to 200 degrees.

In a medium bowl, sift together all-purpose and whole-wheat flours. Add the remaining dry ingredients and mix well.

In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes.

Spray a griddle or large, flat pan with cooking spray. Heat to medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes.

As you make more pancakes, keep the finished pancakes in the warmed oven on a cookie sheet, separated with parchment paper.

When ready to serve, lightly dust pancakes with powdered sugar and a squeeze of fresh lemon juice.

Makes 5 servings.

Per serving: 260 calories, 8 g total fat (1 g saturated fat), 39 g carbohydrate, 9 g protein, 3 g dietary fiber, 440 mg sodium.

• I have the power to control my health.
• I am in control of my health and wellness.
• I have abundant energy, vitality and well-being.
• I am healthy in all aspects of my being.
• I do not fear being unhealthy because I know that I control my own body.
• I am always able to maintain my ideal weight.
• I am filled with energy to do all the daily activities in my life.
• My mind is at peace.
• I love and care for my body and it cares for me.

Alcohol contains calories (I promise—all alcohol contains calories!), 7 calories per gram to be exact and they add up quickly.  The Center for Disease Control and Prevention (CDC) cites that the average alcoholic beverage is 13.7 grams, or about 96 calories.

In addition to drinking alcohol, you must consider the food choices that result from the late night out and the potential hangover the next day that keeps you from hitting the gym.  I think it is safe to make the generalization that most people are not going to choose an apple over pizza, or workout after a heavy night of drinking.  It’s a snowball effect.

Let’s consider a typical night out for the average person with friends:

• 8pm: Makes a drink while waiting for friends to arrive
  • Vodka (one 80 proof shot) + Club Soda = 96 calories

• 9pm-11pm: Friends arrive; Drink socially until its time to go to the bars
  • 3 light beers (12oz each) = 288 calories

• 11pm-1am: Hang out and drink with friends for a few hours
  • 2 light beers (12 oz each) = 192 calories

• 1:30am: Hungry upon arriving home; Share frozen pizza with friends
  • 1/3 of frozen pizza = 300 calories

• Total Calories Consumed Between 8pm-1:30am = 876

Don’t get me wrong—I love to go out and have a good time like everyone else.  However, I know that if I am going to be serious about losing weight then drinking more than a drink a day is not a possibility. Try to find alternatives to going out to bars and stay focused on your goals.  Eventually, it will all fall into place.

The list of people who could afford personal trainers used to be a short one: pro athletes, gym buffs, rich celebrities, and maybe – if they were really dedicated to it – supermodels. Now, however, as a life of fitness and health continues to enter the mainstream, and as gyms continue to multiply throughout the country, the demand for personal trainers has grown. The scope of fitness has also broadened: these trainers aren’t just here to offer bodybuilding guidance; they are also offering average people plenty of help on things like their diet, conditioning, yoga and Pilates exercises, and so much more.

Looking to develop a lifestyle that promotes fitness, health, and well-being? Take a step in the right direction by hiring your own personal trainer. Here are only some of the benefits of having one.

Motivation and accountability

Let’s not forget that fitness training requires significant physical work – work which you, if you were on your own, might be prone to put off. Having your own personal trainer not only gives you the motivation and encouragement needed to stay committed to your program; he or she will also provide a good measure of structure and accountability in your workouts. Believe us: it’s good to have someone who’ll scold you the minute you start cheating on your reps. And while it has gotten so much more affordable to have your own personal trainer, there is still a good financial motivation in showing up at the gym each week for a session with the trainer you just hired.

Program tailored to your individual needs

 Personal trainers are equipped with the professional knowledge necessary to tailor a fitness program that’s right for you. Do you have a health condition but still want to stay in good shape? Are you looking to improve a set of skills that allows you to excel at your favorite sport? Training for a marathon? A personal trainer will look closely at whatever your needs are and develop a safe, efficient program based on your workout objectives. He or she might even work with your healthcare provider to ensure that you can reach your goals in training – without posing unnecessary health risks.

Doing it right

 Information on how to keep yourself active and fit is best acquired from personal trainers – not from mere “Googling”. That way, you waste no time and effort performing workout routines that don’t do you any good. With the help of a personal trainer, you’ll be able to do things right – right at the very outset. You’ll learn the fundamentally correct ways of using gym equipment. All this will give you the knowledge and confidence you need to keep going. He or she will look at your form, your thresholds, your limits and strengths. A personal trainer, moreover, will also plan for training efficiency, so that every single day, with every single rep, you are able to work closer toward achieving your goals. A trainer is also someone you can count on to give expert advice on basic nutrition, training, and health.

Results-driven training and progress tracking

 Sometimes, you may find yourself working extremely hard only to discover that you are not close to seeing the results you envisioned for yourself. A personal trainer can fix that. He or she will look at your diet, as well as other aspects of your life (in and out of the gym) where you can make changes, so that you can perform more effective workouts or set more realistic goals for yourself. A trainer will also track your progress – thus giving you an objective look at how you’re doing while keeping you away from the temptation of cheating.

Safety

 We’re not just talking about the freakish things that can happen when you’re doing solo work at the weight room. Personal trainers are there, too, to make sure your workout routine is safe, and to determine whether you’re pushing far beyond your abilities or giving up too easily. He or she will know when to push you hard or when to slow you down.

Refreshing new routines

 Bored with the same old workout? Looking for a more interesting routine? You will certainly benefit from having a personal trainer who will introduce new exercises into your workout. Your trainer will also help sharpen your mental focus, as well as come up with new ideas on how to challenge your body and your mind more effectively.