Tamoxifen Citrate

For on cycle Gynecomastia prevention and post cycle therapy (PCT) needs Tamoxifen (Nolvadex) often fills the role of both for many performance enhancers across the board. For decades Tamoxifen (Nolvadex) has been a staple in many cycles in both men and women and for good reason; it works, it works well and is in most cases very well-tolerated.

By its mode of action Tamoxifen (Nolvadex) functions of the basis of two hormones; estrogen and testosterone; discouraging one while promoting the other. Belonging to a class of medications known as Selective Estrogen Receptor Modulators (SERM’s) Tamoxifen (Nolvadex) is not an anabolic steroid in any shape form or fashion; it does not perform in the traditional anabolic nature; although it can provide a secondary anabolic effect by its method of testosterone stimulation.

For its testosterone stimulating properties this will be and is the main reason any anabolic steroid user will supplement with Tamoxifen (Nolvadex) and this will occur during the PCT period for men. When we supplement with anabolic steroids our natural testosterone production is suppressed and once the cycle is complete it is imperative that we once again stimulate natural testosterone production. This is very important to our overall health, as a well-functioning endocrine system is more than necessary; however, it is also imperative to maintaining the gains made while on a cycle of anabolic steroids. While Tamoxifen (Nolvadex)therapy will not return natural testosterone production to its normal state during PCT use it will send you well on your way. A common misconception is that with a good PCT program our natural testosterone levels are normalized by this simple 3-4 week process; unfortunately this simply isn’t true. Assuming no more anabolic steroids are applied it can take several months for normal levels to be obtained even withTamoxifen (Nolvadex) therapy; however, without therapy such normalization can take up to as much as a year or more depending on the individual at hand.

Beyond PCT needs Tamoxifen (Nolvadex) is often used as a means of Gynecomastia prevention while on a cycle of anabolic steroids. Many anabolic steroids of an androgenic nature, such as testosterone will convert into estrogen after administration. Estrogen is an essential hormone for proper bodily function in-terms of sexual function, immune system and muscle growth, we do need some; however, as these levels increase it can become quite problematic. Many of the most commonly associated side-effects of anabolic steroid use are due to this conversion process brought on by the aromatase enzyme and as levels increase side-effects rear their head. A very common misconception is that Tamoxifen (Nolvadex) decreases estrogen in the body in the same fashion as many aromatase inhibitors; this is not true. While it will not reduce estrogen Tamoxifen (Nolvadex) will block it from binding to the receptors thereby preventing side-effects such as Gynecomastia. Generally 10mg every day of the medication will prove to be useful for this end; however, for many no amount will be enough and only an aromatase inhibitor will prove to be effective.

While Tamoxifen (Nolvadex) was not created with performance enhancing in mind it is just that for which it is used most commonly and without question it has proven to be one of the most useful tools in the arsenal of any performance enhancer. Available in both tablet and liquid forms you simply drink there really aren’t too many downsides to this medication; in-fact, most well-planned cycles, be it for on cycle or PCT use will include Tamoxifen (Nolvadex) in them at some point and time as it is a highly necessary medication for most any athlete.

Low arsenic levels linked with heart disease

Exposure to even low levels of arsenic in drinking water and food may increase the risk of developing, and dying from, heart disease, a new study suggests.

In the study, researchers analyzed urine samples from 3,575 American Indians in Arizona, Oklahoma and North and South Dakota, living in regions where arsenic levels in drinking water were "low to moderate," meaning they were above the limit set by the U.S. Environmental Protection Agency, which is 10 micrograms per liter, but below 100 micrograms per liter.

Urine samples were collected between 1989 and 1991, and the participants were divided into four groups based on the concentration of inorganic arsenic in their urine. (There are two types of arsenic, organic and inorganic, inorganic arsenic is thought to be more toxic).

The participants were followed until 2008, and those in the group with the highest urine arsenic concentrations were 32 percent more likely to develop cardiovascular disease, and 65 percent more likely to die from the condition over the nearly 20-year period, compared to the people in the group with the lowest arsenic urine concentrations.  The findings held after the researchers took into account certain risk factors for heart disease, such as smoking and high body mass index. However, the strength of the link declined slightly after the researchers took into account other risk factors: high blood pressure, diabetes and liver disease, suggesting that these factors may explain part of the link between arsenic exposure and cardiovascular disease risk, the researchers said.

While previous studies have linked high levels of arsenic exposure to increased risk of cancer and heart disease, few studies have looked at the effects of low to moderate exposure.

In 2001, the EPA estimated that the drinking water of 13 million Americans had arsenic levels above the limit of 10 micrograms per liter. People can also consume the element through their food, although no limit has been set for food.

Recently, the Food and Drug Administration set a limit for the amount of arsenic in apple juice, but has not done so for food. Concerns have been raised over levels in rice, but after testing, the agency said that levels of arsenic in rice were too low to pose health risks over the short term, although it said more research on the long-term health effects is needed.

"Given the large population exposed, even a modest increased risk of cardiovascular disease due to arsenic could have important public health implications,", "These findings support the importance of low to moderate arsenic exposure as a cardiovascular risk factor with no apparent threshold," they said.

Because the study involved American Indian populations, who are at an increased risk for diabetes, the findings would be particularly applicable to other groups that also have a high diabetes risk, said study researcher Dr. Ana Navas-Acien, an associate professor of environmental health sciences and epidemiology at Johns Hopkins Bloomberg School of Public Health.

The results are based on a single measurement of urine arsenic levels, which took place at the study's start, so it's not clear if the study participants' levels would have remained the same over time. However, a separate analysis done by the researchers showed that the measurement taken at the study's start was generally consistent with measurements taken at two other points.

It's not clear how arsenic exposure might increase the risk of heart disease, and the study cannot prove that arsenic exposure causes heart disease. Diabetes, high blood pressure and liver disease which were more common among those with the highest urine arsenic concentrations could play a role.

It could also be that some other factor, related to both arsenic exposure and cardiovascular disease risk, could explain the link, Navas-Acien said. Studies in animals suggest that arsenic exposure increases the risk of developing plaques in the arteries, or arteriosclerosis, which can cause heart disease.

Antibiotics can lead to crippling side effects and mental disorders

A close friend was put into a long term antibiotic regimen for a very unusual and difficult bacterial chronic lung infection. She started noticing nerve pains, arthritic symptoms and insomnia after a few months despite dosing up heavily with probiotics. After visiting an amoxicillin forum, she discovered that many others had similar side effects.

Antibiotics, probiotics, and the medical monopoly paradigm

Almost everyone who knows anything about gut flora knows it's wise to take probiotic dense foods and supplements during and after antibiotic use. But when is the last time an MD gave that recommendation when he or she wrote up an antibiotic prescription for you, a family member or close friend?

The same person mentioned earlier told various MDs in the clinic her problems; they all frowned and shrugged. They had never heard of her side effects, which were corroborated by several amoxicillin users on a forum. Still, not one doctor asked if she was taking probiotics. In all likelihood, her case is not an unusual one.

A big bugaboo in medical circles is antibiotic resistant microbes and MRSA, the virulent staph resistant bacteria that has become a bit of an epidemic. The medicos blame frequent and overused antibiotics that bacteria have evolved to overcome. But they keep prescribing antibiotics, even for long term dosage.

Antibiotics are everywhere

Meat and dairy consumers who don't bother to select organic dairy or meat from grass fed livestock are taking in antibiotics constantly. Antibiotics are injected into livestock and also put into their food.

Subsequently, humans who consume those animal-products are taking in the same antibiotics. Despite pressure, The FDA has thus far refused to ban antibiotics from animal feed.

The ostensible use of antibiotics for preventing disease in overcrowded factory farms has concealed a secret that is even worse: the antibiotics make the livestock fatter more quickly by destroying their probiotic intestinal flora. But the factory farmers love that!

Human intestinal flora destruction invites physical and mental issues

Getting fat faster happens with humans on antibiotics too, for the same reason it happens with farm animals, gut flora destruction. Besides being important for digestion, probiotic intestinal flora have more than one immunity function.

The first is to prevent the bad bacteria or fungal microbes from getting out of hand. Too much Candida yeast and not enough friendly bacteria create Candida overgrowth, which is a quality of life damper and potentially a symbiotic haven for cancer cells.

Though probiotic bacteria do go after pathogens, the obvious good guy bad guy game goes beyond direct conflict.

Even from the gut, probiotic bacteria plays a role in triggering disease-killing cells in the blood as well as serving other immune regulating functions in both blood and organ cells. Digestion is very important, but gut probiotic microbes go beyond digestion and make up to 80% of our immune system.

Recently, a small number of medical pioneers have come across evidence that the rising numbers of mental disorders can be traced to intestinal flora imbalances. Dr. Natasha Campbell-McBride has based her pediatric practice in the UK on fixing all kinds of behavioral and eating disorders by using diet and probiotics to restore gut health.

She had discovered what she calls GAPS (Gut and Psychology Syndrome) by curing her son of autism. That's way beyond the medical monopoly paradigm! You can find more on her work here.

Antibiotics may have their place and time but it's not everywhere or all of the time. Many consider it wise to opt for herbal antibiotics as an alternative.

Beat acid reflux naturally

Acid reflux or gastric esophageal reflux disease (GERD) is one of the most common conditions affecting Americans today. This condition is characterized by a burning sensation in the chest that has coined the term "heartburn." An anti-inflammatory lifestyle has been shown to beat acid reflux naturally.

Upon eating, food naturally passes from the throat to the stomach through the esophagus. The esophagus contains a group of muscle fibers in the shape of a ring that prevent food from moving backward from the stomach to the esophagus. These muscle fibers make the lower esophageal sphincter (LES).

If the LES is not closing well, it allows for food, liquid and hydrochloric acid to leak back into the esophagus. The inner esophageal tissue is not designed to handle the strong acidity, which inflames the region. This causes the characteristic heartburn sensation. Chronically damaging, the esophageal tissue often results in esophageal cancer and other more serious conditions.

The most common risk factors for GERD include anything that obstructs the esophagus or stomach region such as hiatal hernia, pregnancy, and scleroderma. Other proven risk factors include obesity, smoking, and alcohol usage. Many prescription medications list GERD as a common side effect so this should always be considered.

The popular belief is that acid reflux is due to an excessive amount of hydrochloric acid in the stomach. New science has revealed that this is not the case. GERD is most often caused by too little hydrochloric acid being secreted by the stomach.

During digestion the stomach secretes acid to lower its pH to around 1.5-2.5 range. More protein in the meal results in a greater need for stomach acid. Individuals with non-obstructive acid reflux are often not able to get their pH low enough. The LES is known to be a pH sensitive valve that initiates closure when pH drops under 3.0. When the stomach does not have enough acid, the LES remains open and acid can spill into the esophageal region and damage the tissue.

Many people use antacids to relieve the pain of heartburn. This covers up the symptom (reducing acidity) but only makes the problem worse by decreasing the acidity. This process limits the body from effectively digesting the food. This causes further stress on the enzymatic system of the pancreas as well as the other digestive organs. Antacids, processed foods and many medications deplete the body of critical b vitamins and trace minerals that are necessary to create a sufficient supply of stomach acid.

An anti-inflammatory lifestyle incorporates a diet rich in phytonutrient dense vegetables, healthy fat and clean protein sources. Healthy fat sources include coconut products, avocados, olive oil, & purified omega-3 fish oil supplements. Healthy protein includes wild-caught fish, grass-fed red meat and free range poultry and eggs. Anti-inflammatory herbs such as turmeric, cinnamon, ginger, oregano & garlic are also powerful aids. Non-processed pink salts, sea vegetables, sea algae and cereal grasses should be used regularly to provide an abundance of critical trace minerals.

Individuals should avoid eating excessively large meals. Food should be eaten at least 2 hours before bed to allow gravity to push food through the system. Digestive enzymes and probiotics are particularly helpful at enhancing the digestive process. Raw apple cider vinegar with the fermented mother intact is rich in acetic acid, digestive enzymes and good bacteria. 2 tsp of raw apple cider vinegar in water before a high protein meal is particularly helpful at lowering stomach acid to prepare for digestion. It is also helpful to use apple cider vinegar to marinate meat, as a salad dressing and on grains such as rice.

Heart attack damage repaired using gene therapy

Heart attacks cause cells in the affected area to stop beating and become encased in scar tissue, but researchers believe the damage may not be permanent.
Using a combination of genes they were able to coax the scar-forming cells into a state which closely resembles healthy, beating heart cells, suggesting the condition is reversible.
The scientists, from the Gladstone Institutes in America, had already demonstrated their technique on mice but have taken a step further by doing the same to human heart cells in a laboratory.
The study is a "proof of concept" that the scar-forming cells, known as fibroblasts, "can be reprogrammed successfully into beating heart cells," and mend the heart from within, they said.
Dr Deepak Srivastava, who led the study, explained: "Fibroblasts make up about 50 per cent of all cells in the heart and therefore make up a vast pool of cells that could one day be harnessed and reprogrammed to create new muscle.
"We've now laid a solid foundation for developing a way to reverse the damage – something previously thought impossible – and changing the way that doctors may treat heart attacks in the future."
The researchers reported last year that by injecting three genes, known as GMT, into the hearts of live mice, they could turn the scar-forming fibroblasts into beating heart cells.
The new heart muscle cells beat in time with neighbouring cells and improved the heart's ability to pump blood around the animals' bodies.
Attempts to replicate the findings in human heart tissue initially failed, but by adding a further two genes to the mix the team was able to achieve similar results.
Dr Ji-dong Fu, one of the authors of the study, which was published in the Stem Cell Reports journal, said: "While almost all the cells in our study exhibited at least a partial transformation, about 20 per cent of them were capable of transmitting electrical signals — a key feature of beating heart cells.
"Success rates might be improved by transforming the fibroblasts within living hearts rather than in a dish – something we also observed during our initial experiments in mice."
The researchers intend to test the five-gene mixture in larger live mammals, such as pigs, and eventually to develop a combination of drug-like chemicals which could achieve the same effect but would be safer and easier to administer.
Figures released by the British Heart Foundation last year revealed that the number of patients who are surviving heart attacks has increased dramatically over the past decade.
Some 70 per cent of women and 68 per cent of men in England now live through the ordeal, compared with just a third of all cases in the 1970s.
However, about 750,000 people in the UK are now living with heart failure, a condition where the heart muscle is so damaged by a severe heart attack that it cannot function properly, which kills three quarters of patients within five years.
Professor Jeremy Pearson, Associate Medical Director at the British Heart Foundation, said: “This research represents a small but significant step forward. Last year these scientists had a real breakthrough when they turned fibroblasts - the cells that form scarred heart tissue - in the hearts of mice into beating heart cells, by injecting them with a ‘cocktail’ of different genes.
“Now, using a different combination of genes, they have managed to turn human fibroblasts into beating heart cells in a culture dish. This process is still a long way from the clinic, but advances like this bring us closer to the likelihood that we could one day use these techniques to mend human hearts.”

Turmeric compounds improve heart health

Turmeric compounds improve heart health as much as exercise.

A chemical that naturally occurs in turmeric root appears to improve heart health as much as moderate aerobic exercise.

Turmeric root has been an important component of traditional Asian medicinal systems for hundreds of years. In recent decades, scientific studies have confirmed the potent anti-inflammatory and anti-oxidant properties of the trio of turmeric chemicals known as "curcuminoids," which give the root its distinctive yellow-orange color. Although only one of these chemicals is properly known as "curcumin," the name is commonly used to refer to all of them collectively.

The three new studies all compared the effects of exercise and curcumin on heart health and postmenopausal women over an eight-week period. All the studies were randomized, double-blind and placebo-controlled. Curcumin was delivered by means of colloidal nanoparticles.

Can turmeric prevent heart disease?

In the first study, researchers assigned 32 women to either take a curcumin supplement, engage in moderate aerobic exercise training, or undergo no intervention at all. The researchers measured participants' vascular endothelial function - the responsiveness of the layer of cells that line the blood vessels, a key indicator of overall cardiovascular health - both at the beginning and end of the study. They found that while there was no improvement in the control group, endothelial function significantly increased in both the exercise and curcumin groups. Most surprisingly, the improvement in the two experimental groups was identical.

The second study examined curcumin's effects on the responsiveness of arteries to changes in blood pressure ("arterial compliance"), another key measure of cardiovascular health. In this study, 32 women were randomly assigned to receive either a curcumin supplement or a placebo pill, or to undergo an exercise routine plus either a curcumin or placebo pill. The researchers found no significant improvement in the control group, significant (and equivalent) improvements in both the exercise-only and curcumin-only groups, and the greatest improvement among participants who exercised and also took the supplements.

In the final study, researchers examined the effects of exercise and curcumin on the rate of age-related degeneration of the heart's left ventricle. 45 participants were randomly assigned into one of the same four groups used in the second study.

The researchers once again found that both exercise and curcumin produced significant increases in heart health. In this study, however, curcumin alone did not appear to provide any benefit. Specifically, brachial systolic blood pressure (SBP) decreased among participants who exercised, whether or not they took curcumin. In addition, heart-rate-corrected aortic augmentation index (AIx) and aortic SBP both decreased significantly only among participants who both exercised and took curcumin.

"Regular ingestion of curcumin could be a preventive measure against cardiovascular disease in postmenopausal women," the authors of the first study wrote. "Furthermore, our results suggest that curcumin may be a potential alternative ... for patients who are unable to exercise."

Curcumin is best absorbed from turmeric root, rather than from supplements.

Perspiration contains natural, safe antibiotics that kill dangerous germs

Sweating is just a nasty annoyance to many modern-day people. Sure, it keeps you from overheating during exercise or if you are exposed to extremely hot weather. But most often, perspiration is seen as a negative body secretion to be stopped whenever possible with chemical-laden antiperspirants. On the positive side, many traditional cultures have used induced sweating - such as sitting in sweat lodges - to benefit health. It's been mostly assumed that the physical benefits from sweating are the result of toxins released in sweat.

But now comes information on how the incredible human body uses the sweating process to help protect health in another way. Sweat contains amazing disease fighting chemicals. An international team of scientists has discovered how a natural antibiotic called dermcidin, produced by our skin during perspiration can destroy tuberculosis germs and other dangerous pathogens.

Although about 1,700 types of these natural antibiotics are known to exist, they are rarely discussed -- and this is the first time researchers have come up with a detailed understanding of how they work. The researchers from the University of Edinburgh and from Goettingen, Tuebingen and Strasbourg, uncovered the atomic structure of dermcidin, allowing them to pinpoint for the first time what makes this natural compound so efficient in destroying disease-causing germs.

Their new study, just published in the Proceedings of the National Academy of Sciences, shows that sweat spreads highly efficient antibiotics onto skin to protect our bodies from dangerous disease-causing "bugs." So if you scratch or cut yourself or get a mosquito bite, antibiotic agents secreted in sweat glands, including dermcidin, immediately and efficiently kill invading germs if perspiration reaches them.

What's more, the scientists say these natural substances, known as antimicrobial peptides (AMPs), are more effective in the long-term than traditional antibiotics. The reason? Germs are incapable of quickly developing resistance against them. Unfortunately, germs are capable of mounting resistance to many antibiotics created by Big Pharma and this has caused the development of so-called superbugs.

It turns out that natural antimicrobials found in sweat can attack bacteria through cell walls which bacteria can't modify quickly to resist attack. The scientists were able to determine dermcidin can adapt to extremely variable types of membranes, too. That's probably the reason why dermcidin is such an efficient broad-spectrum antibiotic. Research has shown the compound is active against many well-known, potentially dangerous pathogens including Mycobacterium tuberculosis and Staphylococcus aureus.

"Antibiotics are not only available on prescription. Our own bodies produce efficient substances to fend off bacteria, fungi and viruses," Dr. Ulrich Zachariae of the University of Edinburgh's School of Physics, who took part in the study, said in a press statement.

Finding a substance that is effective against superbug strains of Staphylococcus aureus, is especially important because these antibiotic-resistant staph infections are an increasing danger for hospital patients. Staphylococcus aureus infections can cause life-threatening diseases such as sepsis (blood infection) and pneumonia.

Foods That Help or Harm Your Sleep

If you could pick the right foods to help you get the best sleep possible, wouldn't you? And if you knew which foods would hinder your restful slumber, wouldn't you avoid them? Now's your chance to learn which foods to eat, and which to steer clear of for a good night's sleep.

We've all heard of warm milk's magical ability to send us off to dreamland. Do you know why it's true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

If you struggle with insomnia, a little food in your stomach may help you sleep. But don't use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

It's no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

Here's the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you're consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol's effects. For a good night's sleep, the better bet is to avoid alcohol four to six hours before bedtime.

Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom.

Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

Avoid these six foods that could trigger acid reflux

Acid reflux or heartburn is a fairly common digestive problems that is annoying and uncomfortable, but not serious unless it becomes chronic. Then it's called GERD (Gastroesophageal reflux disease), which gets to the point of seriously irritating the esophagus.

Symptoms include chest pains, upper chest or lower throat burning sensations, spontaneous regurgitation, and nausea. These symptoms are the result of stomach acids coming through a not fully closed lower esophagus sphincter and flooding the esophagus.

Irritable bowel syndrome (IBS) or spastic colon obviously effects the lower end of the gastrointestinal (GI) tract. It usually shows up with lower abdominal cramps, constipation, diarrhea, or a weird combination of both with irregular, sporadic bowel movements and stool consistencies.

Foods that are common triggers for IBS and acid reflux

Both gastrointestinal ailments can be triggered by certain foods or food groups, of which six are common to both and should be avoided if you're prone to acid reflux or IBS:

1. Fried foods, especially those fried with hydrogenated oils containing trans-fatty acids. These are your common fast food and restaurant varieties.
2. Meat and dairy, especially fatty meats from factory farms, processed meats, and big dairy pasteurized milk. Some do well with raw milk and cheese and some meat from grass fed free range livestock without antibiotics and growth hormones.
3. Processed baked goods, including most packaged breads, pastries, cakes, and cookies. They contain refined sugar and bad fats as well as refined, bleached white flour. Sometimes they may contain MSG or HFCS (high fructose corn syrup). If you are acid reflux prone or suffer from IBS, you may get around this by purchasing baked goods directly from a bakery you trust or make your own with excellent whole ingredients. Sourdough and/or sprouted wheat, wheat substitutes, such as buckwheat, spelt, or other grains used in baked goods without harmful additives may also be tolerable. Read your labels and ask the right questions.
4. Coffee and alcohol, both can create acidic responses from the lower esophagus sphincter and the ileocecal valve (ICV), which is the sphincter between the large and small intestines that opens only briefly and shuts most of the time to keep the small and large intestinal fluids from mixing. ICV syndrome, the ileocecal valve remaining open too long, may be the most overlooked basis of many IBS issues and other more serious digestive diseases. All the other recommendations regarding foods and eating habits are relevant for ICV syndromes. Apparently, most chiropractors and some and naturopathic doctors (NDs) understand ICV syndromes more than most MDs.
5. MSG and artificial sweeteners: Sorbital may not be as neurologically dangerous as aspartame and other artificial sweeteners. But it does stimulate IBS symptoms.
6. Non-soluble fiber foods Yes, we all need fiber. But non-soluble fiber alone can cause IBS problems. 

Avoid overeating. Stop at 75 percent percent of your capacity. Chewing more and eating consciously and more slowly helps determine when to stop.

Never go to sleep or lie down after a meal. If you must rest, lie on your left side. But it's better to take a walk, which assists your digestion. Try eating three or four small meals instead of one or two big meals.

Apple peel compound may help fight obesity

Those who peel an apple before eating it may be discarding a helpful tool for fighting obesity. A study involving mice finds that a compound in apple peel called ursolic acid may curtail obesity by increasing muscle mass and boosting calorie burning. In addition to the weight control benefit, it may also deter fatty liver disease and pre-diabetes.

In the research all the mice were fed a high fat diet, but only half of them received food augmented with ursolic acid. Although the half that received the ursolic acid ate more, they gained less weight. Additionally, the investigators found they burned more calories, had more muscles and displayed greater endurance than the group who did not receive the compound. Furthermore, their blood sugar levels were near normal and they did not incur obesity related-fatty liver disease.

The mechanism of action responsible for the obesity-fighting benefit appears to be two-pronged. Author Christopher Adams explains that since muscle tissue is a good calorie burner, the muscle-building effect of ursolic acid may account for part of it. While the researchers were aware of this effect from prior research, they were surprised to find this compound also increases a substance called brown fat, which is a superb fat burner.

Adams notes that because of brown fat's healthful properties, scientists are endeavoring to discover how to increase it. Some research has associated greater levels of brown fat with reduced levels of obesity, along with improved blood sugar and lipids, indicating this substance can assist in weight management and in preventing diabetes.

Earlier studies show apple peels are richly abundant in antioxidants and polyphenols. Also, eating an apple a day lowers the risk of lung and colon cancer.

Adams intends to study the effect of ursolic acid on humans to determine if it is as beneficial for them as for mice. If this proves to be the case, the next step would be to ascertain the number of apples a person would need to eat to experience the positive effects. In the meantime, eating an apple a day seems like a good idea, but it is best to choose the organically grown ones to avoid insecticides and wax present in the peel.