MUSR READ: 5 FACTORS THAT GREATLY INFLUENCES A MAN's PERFORMANCE IN BED

Erectile dysfunction isn’t only treated with a little blue pill. In fact, there are several modifiable factors—like weight, alcohol intake, and physical activity—that can help improve erectile function, too, according to a new study in the Journal of Sexual Medicine

In this longitudinal study, researchers analyzed 765 men between the ages of 35 and 80 in Australia, with the majority of the men on the older end of the spectrum. The researchers used a questionnaire to collect data on their sexual desire, sexual activity, and sexual preferences. Then they assessed the men’s erectile function using another questionnaire. 

The participants were also asked about their overall health—things like weight, alcohol intake, physical activity, depression, and sleep. When they followed up with these men after five years, they found that the guys whose habits and health improved over time tended to see an improvement in sexual function.

And although this study mostly looked at older men, erectile issues commonly occur in younger men, too, says Darius Paduch, M.D., urologist and male sexual medicine specialist at New York-Presbyterian/Weill Cornell Medical Center. He has plenty of patients in their thirties and forties, “and with them, I suggest they make changes in their lifestyles,” says Paduch. He warns that sexual dysfunction in men is often caused by something that is also life threatening—namely, cardiovascular problems. “I’ve seen patient’s sexual function improve with healthy lifestyle changes and consistent healthy habits,” says Paduch. “These men are often able to go off of medication without seeing a decrease in their sexual function.”

 

Here, five modifiable factors that can improve a guy’s erections without a prescription:

1-Weight

Maintaining a healthy BMI may help your guy get his mojo back. Men who are obese have much lower testosterone levels, “which obviously plays a major part in sexual function,” says Paduch. For that reason, he first suggests men change their diets and lose weight when they are having erectile issues.

2-Sleep

If you notice your man’s morning wood has gone MIA, it might be because of his sleep patterns. “When I see a patient with ED, I ask his partner if he snores. If they say yes, I have him evaluated for sleep apnea,” says Paduch. This is because sleep apnea will interrupt your sleep cycle, affecting the normal cycles of erections that happen during the night. Of course, sleep deprivation affects sex drive as well so Paduch urges his patients to get enough shuteye each night.

3-Exercise 

You know that fit women have much better sex, but the same is true for guys. “A few weeks ago a patient told me that when he goes to the gym regularly, his sex drive is much better and if he stops, it goes down,” recalls Paduch. Of course, physical activity is a great way to lose weight and decrease obesity, but it also helps a guy feel better about himself, making him feel even more confident with his clothes off. Plus, a great sweat session will boost his testosterone, which can help rev up his desire.

4-Diet  

You might want to skip the latest comfort food joint on date night in favor of these better-sex foods. Lowering cholesterol can help increase a man’s testosterone levels, so diet is crucial when it comes to sexual function. Plus, high sugar levels in men with diabetes can affection the function of the nerves in his penis, says Paduch. In these cases, simply losing weight can help with sugar control and get the signals to these nerves going again.

5-Alcohol Intake 

Surprisingly, a little alcohol can actually help men with ED(erectile dysfunction) One to two drinks a day decreases the risk of cardiovascular problems—a major cause of ED. However, don’t let him go overboard. Animal studies have shown that high volumes of alcohol caused the penis to contract, says Paduch, which is the opposite of what should be going on during sexual arousal (but, you knew that already). “Alcohol is a suppressant, and the suppression of the central nervous system will cause a decrease in sensitivity to sexual cues,” Paduch adds.

-Article by Maggie Parker

OBESITY AND ANOREXIA: two sides of the same coin?

Gistaplus had the privilege to read a paper delivered on “Prevention of Obesity and Eating Disorders” at the SASA Roadshow on “Nutrition in NCD Prevention” (NCD = Non-communicable Diseases).

Suna Kassier, a lecturer and Post Graduate Academic Coordinator at the Department of Dietetics and Human Nutrition, at the university of KwaZulu-Natal, has a great deal of experience in this field. She believes that obesity and eating disorders are two ends of a linked spectrum of disordered eating, which makes a lot of sense and we decided to share the Common factors;

Obesity and eating disorders share the following risk factors:

1) Dieting

Both conditions are linked to dieting: overweight and obese individuals try every diet available and use every pill and potion they can purchase to lose weight, while anorexics starve themselves into skeletal ill-health, and bulimics and binge-eaters gorge and purge until their eating patterns are completely disturbed.

2) Media-driven

The urge to achieve slender to skeletal figures (weight-loss regimens, anorexia, purging in bulimia) or bulging muscles (bigorexia) is fuelled by the hype and unrealistic expectations created in the media.

 We cannot all look like models strutting the catwalk, or Mr Universe with a six-pack and muscles that resemble blown up balloons, but the problem is that so many people nowadays want to look like these role models.

3) Distorted body image or dissatisfaction

Both the overweight and the anorexic have distorted body images in both extremes of the weight-spectrum. In a survey conducted a number of years ago, the majority of South Africans suffering from overweight or obesity were “satisfied with their body image” or felt that “being thin was linked to illnesses like Aids, and therefore not desirable”.

Dissatisfaction with one’s body image is personified by thin people looking into their mirrors and seeing someone who is fat. Patients suffering from Body Dysmorphic Disorder (BDD) have extreme body image dissatisfaction, which can lead to disastrous behaviour and even suicide.

4) Weight-related teasing

It is an unfortunate phenomenon that human beings, like animals, tend to pick on individuals who deviate from the norm. Fat people are endlessly bullied, insulted, teased and denigrated by their peers. Nowadays even airlines and employers discriminate against passengers and employees who are obese. (Fatness can get you fired!) Conversely very thin people, particularly young men, who are not necessarily suffering from anorexia, are teased and bullied until they turn to body building and supplements to build up their abs and muscles – so that they can fit into our body-shape-obsessed society.

From one extreme to another

Because of the overlap and the many similarities between obesity and eating disorders, it is vital for therapists treating both ends of the weight-spectrum to realise that these disorders are not distinct and are actually mirror images of each other.

Obesity/anorexia/bulimia/orthorexia/bigorexia/etc are all eating disorders and can even occur simultaneously in one person. Far too often, someone who once was anorexic is “cured” and switches to another condition such as binge eating disorder. Obese people who have shed amazing amounts of fat, can also switch to anorexia or bulimia because they are terrified of gaining weight again.

It is important that dieticians, doctors and psychologists treating obese patients and/or people with eating disorders, should keep this relationship in mind and concentrate on identifying factors that can be modified and critical periods when an intervention could save the patient from one or the other condition.

Vital intervention periods

Kassier identified the following periods throughout life which are critical moments when interventions can prevent an individual from developing future obesity or eating disorders:

a) The prenatal period

The prenatal period – as researchers pay attention to the period before and immediately after conception, as well as pregnancy, they have come to realise that if the foetus is over-fed during the intrauterine period, the child will be prone to obesity in later life.

b) Foetal overnutrition

The prime factor driving foetal overnutrition is maternal obesity. In other words, modern populations are caught up in a never-ending vicious cycle where obese mothers overfeed their babies in the womb and then give birth to children who will in turn become obese and/or suffer from disordered eating. The value of ensuring that mothers are not obese or overweight before falling pregnant is becoming more and more evident. Excessive food intake particularly of foods with a low nutrient density and high energy content during pregnancy is just as detrimental to the future of our species as maternal starvation.

c) The adiposity rebound

The phenomenon of the “adiposity rebound” where normal children lose weight to reach their lowest weight by the age of 5 to 6 years and then gradually start to regain weight as they grow older, has been identified as a critical factor in future obesity.

Researchers have determined that if infants experience the adiposity rebound at an earlier age (e.g. 3 years), they will be more inclined to become obese in later life. This pattern of accelerated growth which leads to a very rapid decrease in body weight may be due to infants growing taller at an earlier age due to the high-protein, low-fat diets of modern infants. Mother’s milk, in contrast, is a high-fat, low-protein food, which pinpoints how important breastfeeding is to ensure normal growth in infancy, a normal adiposity rebound and less chance of developing obesity at a later stage.

d) Undernutrition in early life

Millions of infants throughout the world suffer from

malnutrition due to poverty and a lack of breastfeeding. Rolland-Cachera and co-workers (2006) suggest that early nutrient deprivation may programme children to develop a thrifty metabolism that will make them vulnerable to obesity in adolescence and adulthood.

These new insights into the many different factors that fuel obesity and eating disorders can be used to shed light on the obesity epidemic in South Africa where so many pregnant women are either over- or undernourished and so many children are not breastfed and are stunted or grow too rapidly at an early age causing them to have an early adiposity rebound. Interventions to address these diet-related problems are urgently required, if we are to win the war against eating disorders of all kinds.

References:

- Rolland-Cachera MF et al. (2006). Early adiposity rebound: causes and consequences for obesity in children and adults. International Journal of Obesity (Lond), Supplement 4:S11-17.

- Kassier S (2015). Prevention of Obesity & Eating Disorders. Paper presented at the SASA Nutrition in NCD Prevention Roadshow, Pretoria, on 12 February 2015.

- Health24

Reasons why you should marry a black woman

 ....by Solomon Izang Ashoms

I love Black women, not just because I am married to a beautiful Black Zulu woman but because the Black culture transforms every Black woman (if she is willing) into a GREAT WIFE! Yes, from the Xhosa tribe in South Africa to Swahilis in most of East Africa, the Ibos and Yorubas in Nigeria and the Ashanti in Ghana, it’s all the same. A Black woman learns how to be a complete wife, mother and individual. Just ask our Elders and I guess that is why you pay lobola when marrying a Black woman, as a confirmation of a future good relationship with her family.




 In general, the Black woman is groomed from childhood to be everything a man needs from a woman and a wife. She is educated and skilled in cooking, washing, house-keeping and creating love in the home for her husband and children. She is wise and smart in making decisions for her home despite her imperfections. She has knowledge and experience in entertaining guests. She knows when her husband needs his space and how to coax him out of it. You will hardly find a Black woman that doesn’t know what it takes to do that. She is strong, wise and loving. I think I can speak on behalf of all men married to a wonderful Black woman – our most sincere thanks to those women’s mothers and grandmothers!


 So whatever your skin colour, I highly recommend to you the beautiful, elegant, classy and intelligent Black woman as a future wife. Here is why:

She is Not Selfish – The backbone of a lasting marriage is self-giving, selflessness. This is a higher level of commitment. I am not saying you should lose yourself and become a ‘slave’. Black women are raised to not be selfish, but to reciprocate love and give excessively to her family and children. I strongly feel it was Black women who first demonstrated “Ubuntu”. That said, there is a difference between having healthy boundaries and being selfish. Selfishness causes a breakdown in intimacy and vulnerability and leads to always being suspicious of your partner. Healthy boundaries create an environment that fosters open, honest and respectful communication. So if you meet a Black woman who is not selfish, marry her.

 She is Not Jealous – A lot of women are jealous by nature, and that doesn’t change when they get married. So I recommend the Black woman who is taught to manage her jealousy for the sake of community living; for the sake of creating a happy home. I’m not talking about a woman who is prepared to ‘put up’ with anything. Yes, some may argue that a healthy level of jealousy is actually good for a relationship. A little is OK but too much of it brings insecurity, and is an expression of low self-esteem. A Black woman does not behave in an unseemly manner. She has learnt how to balance her own expectations with that of others, and maintain her dignity.

 If you meet a Black woman who is not jealous, marry her.

 She is Not Materialistic – The majority of Black women dream of getting married to a man who will take really good care of them. A man that understands and lives the words – “for better or worse, until death do us part”. A Black woman doesn’t want to get married for money, although there is nothing wrong with living a comfortable life. For a Black woman, a happy family is more important than riches. The evidence of true riches for her is the happiness and good health of her husband and children. This is 2014 and yes, the single ladies are showing how independent they are. But don’t confuse her independence to mean she is materialistic. A Black woman is still very focused on fulfilling the part of the marriage vow that says “for richer or poorer”.

 If you meet a Black woman who is not after your money, marry her. She Loves Sex but Won’t Cheat – Black women love sex, for fun and procreation. She understands that sex isn’t everything in a relationship, but she will give you the best sex of your life – a close- to-heaven, out-of-body-in-your-body experience. Her desire is to be satisfied by the man she loves, and not to be satisfied for the sake of satisfaction. Her sex drive is high and she will satisfy her husband without complaining – especially not of a headache! She values the sense of togetherness and oneness that can only truly be found in marriage. Her awareness of the intimacy that is created through sex with her husband is the stuff legends are made of.

 If you meet a Black woman who loves sex and doesn’t cheat, marry her.

 She Loves God – A Black woman is always spiritual and you can’t divorce her from her beliefs. Prayer is not a routine but a lifestyle. The day starts and ends with prayer. She knows that her true beauty is revealed in the presence of God. She attends church regularly and has a good report among her peers. You will certainly be in good hands because daily, she will pray for your health, job, business, and children. She is a lover of Jesus and understands the value of His death on the cross. She talks the talks and walks the walk, and practices what she preaches. If you meet a Black woman who loves God, marry her.

 Don’t get me wrong. I have nothing against women of other races. I think they are also great. I am just sharing, from my personal experience and those of other men, the top 5 qualities and reasons why marrying a Black woman is so awesome. I’m talking about the kind of Black woman I grew up to know, the one who works hard to get educated, take care of the family, denies herself for the sake of family, and carries a huge sense of community. If you meet a Black woman who is none of these, do not marry her, she is not a TRUE BLACK WOMAN! But I know you want to, so just marry that Black woman, brother! Enjoy your holiday. What are your thoughts on what makes Black women unique? Do you agree with my reasons?

5 crucial things that men wants

Arguably,  the male psyche is not as simple as they claim; Men too are complicated. They just have more control of their emotions than women do. Like women, men too have needs, understanding these needs will help you as a woman to coexist with them better. Here they are:
 
1-Respect
So what is it that men want? One of the things men is want respect. That means a man wants to be held in esteem and to be shown consideration and appreciation—even when he makes mistakes. He wants to be seen as a hero, especially in the eyes of his bride. He needs someone to believe in him when the odds are stacked against him. If a man doesn’t feel respected, his self esteem gets diminished,  and some can even result into violence feeling if you cafindrespect them, they will take it by force. Women crave attention,  men just want respect.


2-Your Smile
Do you know that your smile is fantastic? You can charm everybody with it, especially your man. Let him enjoy the warmth of your happy smile. Surely, every man wants to have an optimistic woman in his life who will always share her positive emotions with him. If a girl is happy that means she has a loving and caring boy. By showing your happiness to your guy you’ll give him an opportunity to understand how good he is. Remember that such small thing like your smile contributes greatly to your relationship with the one you love.


3-Space
Research showed that male and female desire is a case of independence and intimacy. With the male being primarily drawn towards independence and the feminine toward intimacy. A man likes his space every once in a while, he needs to know that he is still in control and you haven't changed his masculinity. Be rest assured, suffocating a man (either by failing to allow him free time or with overly jealous behaviour) is the fastest way to end a relationship. Men need breathing room in a relationship. We need time for our hobbies, time with our friends, and time to toil away on our projects to feel fulfilled.

So let him roam. Let him breathe. Leave him to his own devices. A man will be that much happier for you to receive him when he returns, knowing that you trust both him and the strength of your bond enough to let him have his space.



4-Security
Men and women are both attracted to certainty in a relationship. Most men tend to hide how they truly feel about a woman because they fear it shows their vulnerability which that lady may take advantage of. The more a man feels like his partner is in it for the long haul, the more ready and able he is to be able to open up to her.
But security goes deeper than just the fact that you won’t leave him. The security that he feels ties back in to several of these points. He feels secure in knowing that you approve of him and where he is in his career. He feels secure and loved when you touch him non-sexually throughout the day. He feels secure when he is allowed to have his guys’ nights away from you and you don’t feel the need to call or text him every half hour to check in.
And he feels secure with a partner who takes steps to love him in the way that he most needs.

5-Acceptance
Men NEED to feel that regardless of their shortcomings, you will still love them anyways. When we stack the dishes in the dishwasher like a five year-old, say the wrong thing in front of your friends, litters his clothes round the house, get too logical, forget something you’ve said a thousand times, that you love us anyways. Because inside every man is a boy who forgets he’s a man sometimes. And every boy gets into things, not because he’s bad but because he’s got a curious mind and a short attention span.

Unconditional support from their women is what will snap them out of their boyish behavior and injecusthem with a desire to be a stronger man. Only when you accept him for who he is, will he want to become someone better.

GUYS WOULD YOU HAVE S*X WITH YOUR LADY ON HER PERIOD?

Guys would you want to have sex if she is on her menstral period?

We know upon see this, the first thought that came into the minds of most men was, eeeewwwww!!! Yeah! Yeah!!! But we just asking.

Menstruation has been viewed as dirty from time immemorial and even the Bible mentions it and sees it as a taboo, but this doesn’t mean men do not have s3x with women these days if they are menstruating. Some men do it a lot and it will surprise you to know that some women actually love to have s3x during their periods. Some women really feel horny during menstruation and will prefer to have s3x during this times.

So we wish to ask, what is it that really prevents us from having s3x during menstruation? 

Today, we wish to point out some of the reasons why.

S3x during menstruation is viewed as a taboo in many cultures and when a woman is menstruating, she’s seen to be dirty or soiled. In ancient times in the Akan community, when a woman menstruates, she’s made to live alone in an obscure corner of the house. She’s not allowed to eat from the same pot as everybody, she can’t even wear her usual clothes, she’s made to wear sack cloth till her menses are over and when it’s over, she doesn’t bring or add the clothes she wears during her menses to the ones she has, she leaves them behind till another period. The name “Nfikyire” was derived from these condition. This tells you how menstruation is viewed among our community.

But is menstruation really dirty? In a more closer look, menstruation is not actually dirty, it is actually a rebirth and it’s not contaminated in anyway, but some men actually fear it even more than EBOLA. Menstruation simply means, the female egg that was released was not fertilized and so it is shed as blood for a new egg to be released is actually not anything dirty or dangerous.

To shed more light on this, let’s look at some of the reasons why men will not want to have s3x during a woman’s period.

One of the main reasons is because it’s Messy, which is very true. If a woman should drop her pants and she’s in her menses, the sight might put you off even if she’s using a good tampon or sanitary pad, the place wouldn’t look pleasant and so most men wouldn’t want to even near the environment. But there’s always a way around it, the woman can clean it up by bathing and washing it off thoroughly and the man can also use a condom. What you also need to know is that, when a woman is aroused even in her menses, the flow will slow down or stop completely. It’s similar to when a man feels like peeing while having s3x, if he’s about to ejaculate, the urine will recede backwards to allow the sperms to take over, same with women when they are menstruating. During foreplay, when her “juices” starts to flow, the blood will slow down or stop completely to allow the “juices” to take over. 

Another thing you need to understand if you want to have s3x during your period, is not to have it on your first 3 days, you should make sure it has subsided when the flow is light, not on your first day when the flow is heavy, it’s not a good idea and will not even make the s3x appealing, because the blood will even feel like water and at some point will thicken making thrusting difficult or sticky. You can also purchase a product in the pharmacy known as “INSTEAD” and it acts like a diaphragm. The woman inserts it and it covers the cervix, holding the blood in place.

The second point is, it’s stinks. Most men do not like the scent that emanates from a woman during her period, but these days, the sanitary pads on the market are scented nicely, making them smell good but all the same the woman should take her hygiene seriously during this period, if she’s really the type that will love to have s3x during her menses.

Another argument out there is that, during a woman’s period, the risk of being infected with STD’s or STI’s is very high, which is very true because the cervix dilates, making it easier for bacteria and viruses to go back and forth. This is why it’s important to wear a condom, if you find yourself in the situation.

Another is reason is the fear of blood, that’s haemophobia. Some men naturally have fear for blood and wouldn’t want to even see blood, how much more when it’s coming from a hole they can’t trust. In such a situation, we won’t advice you even try it.

Some women also have Memophobia, such women hate the idea of even having s3x with them while they menstruating, which means they find it either embarrassing or they’ve been brainwashed to believe it’s dirty.

Now let’s find out the importance of having s3x during your period. What so important about that time that you even need to bother. 

Fact is, having s3x during your menstrual period, you are sure of not getting pregnant because at that time you know you’ve shed your egg so there’s no egg to fertilize.

Hey! Guys! It’s not time to jubilate yet, you need to know that, some women are unique, so there’s the minute chance some women will release an egg even during their menses but the chances are very small. So Yes! there’s the possibility a woman can get pregnant during her menstrual period.

Another reason you may want to have s3x during her menstrual period is that, some women easily achieve an orgasm during this periods, this is because during this time, women are highly sensitive and are easily aroused. Their libido shoots to the roof top if you know what I mean.

Another important and a big reason why some women may want to have s3x during their periods is because when she has s3x during this time, it helps solve menstrual cramps. Women who have severe pain during their periods will want to have s3x around this time to soothe their pain and surprisingly it works.

So ladies, if you know you’re the type, who loves to have s*x during your periods, it’s important you discuss with your man and if he doesn’t want to, you need to respect his opinion. 

You must discuss this at the right time, not when you are probably eating…that’s yuck!!! He might respond with a big NO!! Know the right time, place and how to say it.

On a more general note, what you need to understand is that, most men will say No! especially in our part of the world and so be prepared and if you’re in a Muslim community and you have this urges, please forget it, it won’t work, in fact, don’t even mention it.

So Guys would you want to have s3x if she’s on her menstrual period?

NEW MUSIC: Baby Bianu By RexDonMighty (woju @iamkissdaniel Cover) (@BabaRexdon)

Rexdonmighty is a talented singer/song
writer/stage performer  who have sworn to be making good music. Lately last
year he released a hit single titled 'I GATTI' which is making waves in the eastern nigeria. Now he came up with a freestyle where he killed kiss
daniels 'WOJU' instrumental, 2face was the first to murder the beat Now is
RexDon compare And contras both of them. Download n share your
taught...thanks




Direct link



www.http://k003.kiwi6.com/hotlink/sgq8h9uqf5/Rexdonmighty-_Baby_bianu.mp3

GUYs: 20 THINGS TO SAY TO YOUR LADY

 THERE are a lot of men out there who simply do not know how to say romantic things to a woman. And yet, women love to hear sweet nothings whispered in their ears. They love to listen to a guy telling them creative and romantic things during those intimate moments.

Any man who can learn to speak the seductive language of sensual romance will be able to generate greater amounts of passion and appreciation from his woman. Although many men out there are not creative enough to say romantic things to their woman, fret not, there’s good news.

With a bit of practice, any man can learn how to say romantic things to his woman. The art of speaking romantically is a fine one, and only the guys who take the time to master the language of romance will reap the rewards of their most valiant efforts.

Here is a list of 20 romantic things to say to a woman that will help any guy to get started.

1. “I don’t have a reason for loving you. Because if I had a reason for loving you…I’m afraid that I’d also have a reason for leaving you.”

2. “You know, I think you’re my favorite person in the world.” (with a playful smile while looking into her eyes)

3. “I wish I could be with you forever, but that still wouldn’t be enough time to love you.”

4. “This feels right.” (while embracing her tightly and romantically)

5. “I miss you already.” (say something like this right after you’ve finished spending a romantic evening together)

6. “Kiss me again.” (look deep into her eyes, pull her close, and demand it…in a sexy romantic way)

7. “You’re amazing.” (right after intimacy, say this to her, but be sincere and kiss her shoulder or forehead)

8. “I wouldn’t trade this night for the world.”

9. “Relax, let me love you completely.” (this is an excellent romantic thing to say to create a sense of comfort and security as you get intimate with your woman)

10. “She’s priceless, irreplaceable, and she’s mine.” (say this to someone else in reference to your woman, but say it when your woman is around to hear it)

11. “This feels like a dream.”

12. “I’ve never felt this way about anyone before.”

13. “Wrap your arms around me.”

14. “I’ve been thinking about you, and I think I miss you.” (give her a random call and say this in a playful and romantic way)

15. “Talk to me, I’ve missed you.” (say this while holding her hands and lightly stroking it)

16. “I love the way you taste.”

17. “I’ve dreamed about this moment my whole life.” (pick a special moment with her to say this)

18. “I’m yours.”

19. “My life would be a prison without your love.”

20. “You inspire me.”

The most important thing to take away from this sample list of romantic things to say to a woman is that it should be in the moment and always fun, playful, and romantic. Depending on the moment, you can say romantic things that are sexy or sweet, but always be sincere with what you’re saying.

Also, keep in mind that your woman is different from any other, and you should understand what her deepest romantic desires are. Say romantic things that are unique to her interests and passions. Tell her romantic things that make her feel sexy, desired, and more importantly, special.

IF NOT BEER, WHATS CAUSING THE BIG FAT ROUND TOMMIES

No sooner had I written the words “beer belly” in my article on the use of waist circumference (WC) as a measure of body fatness, beer producers started vociferously defending their noble brews – with one going as far as sending me an article entitled “Revealed: Beer is not linked to ‘Beer Belly’!” If this is true, then where on earth do all those large tummies come from?

Background

I pointed out that waist circumference is a useful tool because it identifies what type of obesity a patient suffers from. We differentiate between two kinds of obesity that tend to form in the lower half of the body, namely android or “apple-shaped” obesity as opposed to gynic or “pear-shaped” obesity.

Android fat distribution is associated with fat deposits in the abdomen. Android fat distribution is associated with a greater risk of ill health than pear-shaped fat distribution. Research has shown that people with android obesity are more vulnerable to lifestyle-associated illnesses, such as heart disease, diabetes, hypertension, stroke, raised blood fats, arthritis, gout, and metabolic syndrome.

If not beer, then what?

The unfortunate name “beer belly” has become part and parcel of our parlance. To counter this negative image, South African Breweries (SAB) released their article in which they quote one of my colleagues, who quite correctly stated, “While beer would indeed contribute to a person’s kilojoule intake, it is often a small part of the equation.”

No one food or beverage is totally to blame for the high levels of obesity in Africa, and there are many high-energy foods and drinks, popular with consumers, that could be the culprits.

The role of alcohol and other beverages

Just like fat, which contributes 37 kJ per gram to our energy intake, alcohol of any kind contributes 29 kJ per gram and is thus the second highest energy item in the African diet when compared gram for gram.

However, it is not just the energy content per gram that is important. The volume of items such as drinks which we consume also makes a difference when it comes to energy intake.

Beer has a lower energy content than spirits, but is consumed in larger quantities at a sitting.

Spirits:

For example, the current edition of the SA Food Tables, lists the energy content of spirits (brandy, whisky, cane, vodka, rum (alcohol content of 43% v/v or 36% w/w) as 1044 kJ per 100 ml.

However, people who have a tot of spirits which in metric terms is 25 ml, will consume 1044 x 1/4 = 261 kJ, while a double metric tot of 50 ml will provide them with 522 kJ of energy.

Beer:

According to the current SA Food Tables, beer with an average alcohol content of 4,6% v/v or 3,6% w/w, provides 172 kJ of energy per 100 ml and stout with its higher alcohol content of 6.1% v/v or 4,7% w/w has 242 kJ/100 ml.

“So we were correct!” I hear the beer brewers say with satisfaction. “Beer, even stout, has a much lower alcohol and energy content that spirits and can’t be held responsible for those large tummies!”

Volumes consumed:

But who drinks only 100 ml of beer at a sitting? Beer is sold in various containers in South Africa, but the most common volumes are cans of 330 ml or bottles of 750 ml.

A 330 ml can of standard beer provides 330 x 172/100 = 568 kJ, which is the same as a daily double tot of whisky, cane, vodka or rum. And a 750 ml bottle of standard beer provides 750 x 172/100 = 1,290 kJ, which equals 5 tots of spirits.

So let’s say you are a prudent beer drinker and have only one 330 ml can of beer a day, this will add 568 x 7 = 3,976 kJ per week to your energy intake. And if you're less careful and drink one 750 ml bottle of beer a day, you will add 1,290 x 7 = 9030 kJ to your weekly energy intake.

In other words, even prudent beer drinkers who have only one can or one bottle of beer a day, 7 days a week, will increase their energy intake by around 4,000 kJ to 9,000 kJ per week, which can add up over time to cause fat deposition in the body.

Summary

We need to keep in mind that 

(1) the energy content per gram, 

(2) the energy content per 100 ml, and

 (3) the volume of alcoholic drinks we consume all play a role in our energy consumption and level of fat deposition.

Fat deposits

Where you deposit these extra kilojoules is probably determined by your genetic makeup, age and gender. Large stomachs tend to run in families, so genetics may be important. Age is also involved, although nowadays there is an alarming tendency for young people to develop what used to be called a “corporation” (i.e. a large stomach).

Then there are the gender-related fat depots – in women extra energy is usually deposited in fat depots in the breasts, hips and buttocks, particularly in younger women – later, after

menopause, abdominal fat deposits also increase in women.

In men, fat is usually deposited in the abdomen and the neck, which is often called a “buffalo hump”. (Apologies to the producers of buffalo meat!)

Conclusion

Any item of food or drink consumed in excess provides us with more energy than we need and can be deposited as fat. Beer is certainly not the only contributor to abdominal fat with all its health risks, but all alcohol, even when consumed in very moderate quantities, does add to your energy intake and may cause fat deposition, which in younger women will probably produce “pear-shaped adiposity” and in men and older women turn into “apple-shaped adiposity”.

It may be wise to keep this in mind when you sit down to watch the Cricket World Cup on TV!

References:

- Anderson, S (2015). Revealed: Beer is not linked to ‘Beer Belly’. FPD (2001). Certificate Course in the Management of Obesity. Foundation for Professional Development, 13-14 Sept 2001, Centurion.

- Kaslow JE (2015) Body impedance Measurement.

- Mahan K L et al (2012). Krause’s Food & the Nutrition Care Process. Elsevier Publishers, USA.

- Wolmarans P et al (2010). Condensed Food Composition Tables for SA. Medical Research Council, Parow Valley, Cape Town.

Food myths you should stop believing in

By: Kelly Abrahams (Health24)

Lagos - Much of what we believe about healthy eating is nothing more than hearsay. And, with all the diet and nutrition information out there, it’s not always clear how to distinguish fact from fiction.

With the help of Kim Hofmann, Jordana Ventzke and Elienne Horwitz, three registered dieticians from Cape Town, we dispel some of the most common food myths – some of which could be sabotaging your health.

Myth 1: Eggs are harmful to your health

Eggs contain a significant amount of cholesterol (about 211mg per large egg) and were regarded as unhealthy for many years. But while they may be high in cholesterol, their effect on our cholesterol levels is limited.

Studies have shown that foods high in cholesterol don’t seem to affect our blood-cholesterol levels; instead, foods containing saturated and trans fats are the ones that seem to have the most significant impact. What’s more, the body compensates for increased cholesterol levels from food by producing less cholesterol.

It’s therefore safe to say that eggs are an acceptable and healthy food choice. You can safely eat one or two eggs several times a week (one a day or two every second day) – it will help keep you full and thereby help you to keep your weight in check.

Whole eggs are also among the most nutritious foods in the world, containing high-quality protein and healthy fats. They also contain high levels of lutein and zeaxanthine – two antioxidants that protect the eyes. In addition, they’re packed with choline, an important nutrient utilised by the brain.

Myth 2: Carbohydrates make you fat

Cutting carbohydrates in an effort to lose weight is currently all the rage. While eating less starchy foods is one way of reducing your overall kilojoule intake, you don’t have to limit all carbohydrates to lose weight. Carbohydrates are after all a great source of energy.

Dieticians and health authorities worldwide agree that we should add complex carbohydrates, e.g. whole grains, legumes, fruits and vegetables, to our meals. Cutting these foods out of your diet means you’ll be missing out on a healthy supply of fibre, minerals, vitamins and antioxidants. In fact, cutting out a food group can be detrimental to your health as you risk missing out on vital nutrients, notes Dr Magda Robinson in Eat Carbohydrates: Get Thin (And Healthy).

Foods that consist primarily of refined carbohydrates, e.g. white bread, cake, sweets, cookies and sugar-sweetened desserts and drinks (including alcoholic drinks), are usually high in kilojoules, but low in nutrients. These “empty” kilojoules could contribute to weight gain: the foods don’t keep you full and satisfied for long and, as a result, you may consume more kilojoules than you need. To control your weight, it’s best to avoid refined carbohydrates and to have good, fibre-rich carbohydrates with some protein (e.g. an egg) or a healthy fat (e.g. peanut butter). This will keep those cravings in check.

Keep in mind, however, that no single food is truly fattening: overindulging in any of the three macronutrients – fat, protein or carbohydrates – can lead to weight gain. So, watch those portion sizes – even if you’re eating complex carbohydrates!

Myth 3: As long as it’s healthy, you can eat as much as you want

Many of us tend to forget that most healthy foods still contribute a significant number of kilojoules to the diet. For example, olive oil, avocados and nuts are wonderfully good for us – after all, they’re rich in healthy fats, vitamins, minerals and antioxidants – but they’re also high in kilojoules. If consumed in excess, they can lead to weight gain.

The same goes for most other foods, including the complex carbohydrates mentioned above and healthy protein foods such as fish, chicken, lean meat and eggs. Remember: choosing healthy foods is just the first step; the second important step is to keep an eye on your portion sizes.

Myth 4: Fruit is bad for you because it contains too much sugar

It’s true, fruit is high in sugar, but this doesn’t mean it isn’t good for you.

Firstly, the sugar in fruit is fructose – a simple sugar that occurs naturally in plant foods. What makes fructose different from table sugar (glucose plus fructose) is that fructose breaks down in the liver, which means it doesn’t lead to a spike in insulin levels. Secondly, fruit is high in fibre, which slows down the digestive process, keeping you fuller and more satisfied.

Fruit also differs from sugary sweets and table sugar in that it’s an excellent source of vitamins, minerals and antioxidants – all of which help to keep you healthy. Eating fruit is also a great way to satisfy a sweet tooth.

But this doesn’t mean you should overindulge in fruit. If you eat more than 2-3 servings of fresh fruit per day (i.e. what’s recommended), you could be setting yourself up for weight gain.

Myth 5: Frozen vegetables are not as healthy as fresh vegetables

Frozen vegetables are just as nutritious – if not more nutrient-dense – than fresh vegetables. This is because they’re picked and packaged at their peak, when they’ve just been harvested – the point at which nutrient levels are at their highest. They’re then frozen almost immediately, locking in all that wholesome goodness. Fresh produce, on the other hand, loses some of its nutrients during the journey from farm to fork.

Frozen vegetables are also incredibly convenient, allowing you to have vegetables in your fridge at all times. Nevertheless, whether you opt for frozen or fresh veggies, it’s best to not overcook the vegetables as this can further lower nutrient levels.

Myth 6: Potatoes are unhealthy

Think “potatoes”, and the first thing that, for most people, springs to mind is greasy, deep-fried fries or creamy mash with butter and cheese. The result is that potatoes are often associated with weight gain, diabetes and a myriad of other health woes.

But, contrary to popular belief, potatoes are actually a perfectly healthy food choice. When prepared the correct way (baked and not fried or drenched in oil or butter), they’re a good source of fibre, potassium and vitamin C.

Note, however, that potatoes do have a high glycaemic index (GI), which means that they cause a significant spike in blood glucose and insulin levels. For this reason, they should be eaten with a bit of lean meat or fibre-rich vegetables – both of which will lower the GI of the meal.

And do eat your potatoes with their skins – a source of fibre and nutrients.

Myth 7: Kilojoules eaten at night are more fattening

Kilojoules are kilojoules (and calories are calories), whether eaten at night or during the day. If your total food intake is too high, you’ll gain weight, regardless of the time of day you eat. However, if you eat too little during the day, the tendency is to eat too much at night, leading to weight gain.

The key here is to manage your meals throughout the day. Eat breakfast, lunch and dinner (with a healthy snack or two in between), and make sure you’re eating a balance of low-GI carbohydrates(e.g. legumes, whole-wheat bread, brown rice), lean protein (e.g. fish, chicken, lean meat, eggs), healthy fats, dairy, fruit and vegetables. The bottom line? You don’t have to skimp on dinner – just watch those portion sizes and don’t overindulge.

Myth 8: When eating out, it’s best to order salad

It may sound like the healthiest option on the menu, but sometimes salads contain as many or more kilojoules than a hamburger. They may be laced with high-fat ingredients such as croutons, bacon and cheese, and often come with very kilojoule-dense dressings.

Choose wisely when eating out. Check the ingredients before you order, and make sure the salad you order contains lots of fresh vegetables, a lean protein source (e.g. eggs or chicken) and only one or two healthy fats (e.g. avocado or olives).

Myth 9: Certain foods can burn fat and make you lose weight faster than others

People often believe that foods like grapefruit, celery or cabbage soup will help them shed weight quickly.

Yes, these are healthy food choices, which you could definitely incorporate into your daily diet, but they don’t contain magic ingredients that burn fat and help you lose weight overnight. Studies have shown that some of these foods temporarily boost metabolic rates, but the lift isn’t enough to offset consuming too many kilojoules. The path to weight loss, experts say, comes in the form of a balanced diet filled with nutrient-rich foods, cutting back on the number of kilojoules you eat by managing your portion sizes, and being more active. There are NO quick fixes.

Myth 10: Health bars are better than a bar of chocolate

It’s a “health” bar, so it must be healthy, right? As much as we like to think cereal, protein, energy and yoghurt bars are healthy, this isn’t always the case. In fact, many of these products contain just as many kilojoules as a bar of chocolate.

While they may include more nutrients, they’re also often loaded with high-kilojoule ingredients such as high-fructose corn syrup, sugar, honey and fat.

If you’re grabbing a snack on the run, go for bars with a short ingredient list. Make sure they include lots of nuts, seeds, dried fruit, protein and/or fibre, and very little sugar, salt and saturated fat. Steer clear of anything that contains trans fats.

If all else fails, make your own granola bars. This way, you have control over what goes into them.

References:

- IDEA Health & Fitness Association. 2006. The Professionals’ Guide to Diet, Nutrition and Healthy Eating

- Marber, I., & Corr, L. (2014). Eat Your Way To Lower Cholesterol: Recipes to reduce cholesterol by up to 20% in Under 3 Months. Hachette UK.

- Robinson, M. 2013. Eat Carbohydrates: Get Thin (And Healthy). Lulu. com

Why women should embrace masturbation

It’s quite unfortunate, in this day and age, that so many women do not feel comfortable masturbating.

The Huffington Post recently reported research showing that most women over the age of 18 have masturbated at least once, but few women do so regularly.

According to Indiana University's National Survey of Sexual Health and Behaviour, only 7.9% of women between the ages of 25 and 29 masturbate two to three times a week.

This is in stark comparison with men, 23.4% of whom masturbate routinely.

This shows that we ladies still feel that there's something not quite right about fondling oneself.

But nothing could be further from the truth.

Your body is going to be with you for the rest of your life and you owe it to yourself to become besties and to be absolutely comfortable with every inch of it, so that any time you not feeling great you can boost your spirits and improve your mood by creating a natural high without bothering anyone else.

As far back as the 60’s the musical Hair took to the stage and full- throatily declared to the world that ‘masturbation can be fun’ and in chorus encouraged fellow grown-ups to ’join the holy orgy Kama Sutra, everyone.’

We say hallelujah to the sentiment! Masturbation has always been a perfectly natural, normal and healthy activity that releases the endorphins dopamine and oxytocin.

These relieve stress, help you relax and fall asleep easier, combat hangovers and make you feel very good about the world in general.

So discard any misgivings you might have and become creative. Brush up on your technique and for variation include a lubricant like Intimate Organics Wild Strawberries and a variety of

vibrators like the Fifty Shades of Grey Deep Within vibrator or the Lelo Soraya rabbit vibrator.

What better way to spend a few minutes than taking yourself in hand and maybe a vibrating love egg?

What makes self-gratification so great is that it’s an entirely personal and guilt (and otherwise) free pleasure and a ménage a moi allows you to control your arousal without having to take anyone else’s needs into account. Let’s face it, sometimes it’s a relief to only have to think about yourself.

Even if you’re in a sexually satisfying relationship, the necessity for safe sex often makes going the whole hog a bit of a bind for stressed couples and it's entirely acceptable for one or both partners to choose to indulge in a little ‘me time’ when the fancy takes them.

Knowing your body will also make you more confident in telling your partner where you’d like to be touched when the two of you do get together.

In any case the more sex one has the more sex one wants and being self sufficient is never a bad thing. There are times, like when you’re on your period when you might prefer not to have intercourse and then masturbating can help ease the cramps. Or, if for some reason you've sworn off sex all together for a while, self stimulation will help your libido to remain alive and well and keep your brain fanaticising and concentrating on sex which is always the healthiest state of mind in which to be.

There are, in fact, no negative repercussions..

Ladies do you really support this?