Getting an idea?

Anabolic-androgenic steroids, or anabolic steroids as they are commonly known, were developed in the 1930s to promote growth of skeletal muscle and to develop male sexual characteristics.  The drugs were seen as offering great potential for their protein-building properties, but their use by doctors has, in fact, been quite limited.  Anabolic steroid use is more commonly associated with bodybuilders, weightlifters, and other male and female athletes.

Who uses Anabolic Steroids?
Anabolic steroids are associated with:

GET EM WHILE THEY'RE HOT! (Totally kidding)

Sport, Bodybuilding & Body Shaping
Anabolic steroids are used because of their ability to improve performance by increasing muscle mass and decreasing body fat, so their use depends on the type of sport undertaken.  It is believed that anabolic steroid use is widespread in competitive bodybuilding.  Steroid use in sport is illegal and international athletes are tested to prevent some gaining an unfair advantage.  Anabolic steroids are also used, especially by men, to change their body shape towards more muscular physique.

Medical Usage of Anabolic Steroids
Steroids are used for treating delayed puberty; some types of impotence; wasting of the body due to such conditions as HIV; some types of anemia; osteoporosis (brittle bones in menopausal women) and for itching caused by a liver condition called primary binary obstruction.

Scary

How are Anabolic Steroids Used and Abused?
Anabolic steroids can be taken orally, by injection or in creams or gels. Dosages prescribed by doctors will depend on the medical condition, its severity and age of the patient.

In the illegal use of this group of steroids dosages are highly variable and can be 10 to 40, sometimes a 100 times higher than the recommended dose.

Two or more oral and injectable types of anabolic steroids are often used. This is called ‘stacking.’  There is a belief that two or more interacting steroids produced an improved result.
So called ‘pyramid’ doses of anabolic steroids are also used in 6 to 12 week cycles where the ‘stacked’ steroids begin with smaller doses that slowly increase, reach a peak then slowly decrease and stop.  There is a drug free period after this before the cycle starts again.

It is believed by arranging the doses and drugs in this way that the body is allowed time to adjust and avoid the well documented side effects so the body can return to normal production of hormones.  This belief has not been scientifically verified so relies on the illegal users’ ability to report accurately on their experiences. We do know that steroid abuse can effect that ability.

Side Effects and Complications of Anabolic Steroid Use
The side effects of anabolic steroids are serious and not uncommon.  In general oral anabolic steroids have more side effects and those containing 17-alky have potentially more adverse side effects.  Some side effects are reversible but some can cause permanent damage.

Anabolic Steroids and Liver Damage

Steroid tragedy

Research especially those studying hospitalized patients, show the liver can suffer serious effects from the use of anabolic steroids.  Anabolic steroids reduce the livers excretory function.  This is particularly so with the steroids containing 17-alky.  The liver can suffer from a bleeding cystic condition that is potentially fatal.  Use of steroids has also been linked to liver cancer, although this is very rare.

Anabolic Steroids and the Cardiovascular System
Although no long term studies have been conducted into the effects of anabolic steroids on the heart and the vascular system there is evidence from studies and investigations that they can cause or are risk factors for cardiovascular system damage, problems with blood pressure and lipoproteins such as cholesterol.  There is some evidence that anabolic steroids can cause structural changes to the heart and that heart disease and strokes are possible with anabolic steroids especially oral types of the drug.

FRUIT & FITNESS

Without question, fruit has wonderful natural benefits for the human body.  Fruit is packed with vitamins and fiber much like vegetables, but comes in a wide variety of sweeter, more palatable flavors.  Adding fruit to your diet is an excellent thing to do, but there are a few things that you need to keep in mind:

1. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened, but fresh fruits have natural sugars.  Also, you don’t receive all of the needed fiber and vitamins from fruit juice as you do from fresh fruit. 

2. If you do have a craving for fruit juice, then go for fresh fruit juice instead of those that contain artificial flavors and colors.  Or even better, try making your own fruit juice, taking care not to sweeten it with too many calories.

3. Choose fresh fruit over processed fruits.  Again, processed and canned fruits do not have as much fiber or vitamins as fresh fruit and processed and canned fruits are nearly always sweetened.

4. Wherever possible eating locally produced seasonal fruits and vegetable fresh from the garden or grove is preferred.

5. Fresh fruit makes the absolute perfect dessert for any meal.  Throw out the cake and add a fresh fruit bowl to the dining table.

6. Fresh fruit also makes the perfect snack.  It’s far better to grab a banana or apple when hunger pangs strike, than a bag of greasy potato chips.  Plus, fresh fruit just tastes better.

7. it’s interesting to note that nature produces several varieties of fruits resembling the shapes of the organs of our body, which are useful and beneficial to that specific organ.

Here are some examples:
Apricot – Brain
Mango-Papaya – Stomach
Almonds – Eyes
Apple – Heart
Grapes – Lungs
Cashew nuts – Kidney

8. Fruits and vegetables have in them a natural storage of the sun’s energy.  If we make a daily practice of having fresh fruit and vegetables, or one glass of real fruit juice and two or three cups of green juice of vegetables, our requirement for food will be reduced to a minimum.  We will have enough energy to maintain the body in a healthy condition.

Overall, just remember that fresh fruit is better for you than canned fruit, fruit juice, processed fruit, or cooked fruit. Eat as much fresh fruit as you like.

Another benefit of adding fruit to your diet is the added water intake.  Water is a simple, yet effective tool in the fight against the scale and the emergency room, and is often overlooked by most people.

But that is a whole other subject…

I know exactly what you are thinking!

4 cLEAN tips!

Finding ways to stay active throughout the day can be challenging without utilizing specific fitness tips.  Even if you spend most of your time behind a desk, there are ways you can break away and incorporate some mild physical activity into your daily office routine.  The cLEANfit fitness tips listed below are all things that can realistically be squeezed into your workday; no need to worry about changing into different clothes or looking goofy doing office exercises.

1. Don’t Sit during Your Entire Lunch Break

Make a point not to stay seated during the 30 to 60 minutes you’re allotted for lunch.  Instead, take half of the time to eat and use the other half to squeeze in a mini, but mild, workout.  Go outside and take a short walk.  You can also walk up and down the stairs in your building.  This isn’t the time for a hardcore workout where you’ll break a sweat (save that for the gym).  Walking at a moderate or slow pace is still more beneficial to your mind and body than sitting around for an hour.  The change of scenery and the little bit of activity is a good way to break up the day.

2. Don’t Save Yourself Trips

If you have to run some files upstairs to the accounting department and a small package to the shipping office, don’t do it all at once.  It may seem counter-intuitive when you’re busy and trying to save time, but if you have time to spare, splitting up your office errands forces you to be active throughout your day.  Instead of going up and down the stairs once, you do it twice (or more).

Same goes for any kind of inter-office communication you have to do.  Rather than calling your colleague down the hall or shooting him or her an email, get up and walk over to his or her office.  Any excuse you can find to break away from your desk and move is a good way to stay active through your work day (just so long as it doesn’t impair you or your coworkers’ productivity).

3. Tag Along for the Coffee Break

Even if you prefer to save your money by drinking the coffee at work (or aren’t a fan of coffee in general), taking a stroll with some of your co-workers to the local coffee shop is a quick and easy way to incorporate some more physical activity into your day.  Opting to take the stairs instead of the elevator will give you the maximum benefit.

4. Say “No” to the Elevator

Speaking of elevators, make it a habit to start taking the stairs instead. Begin your work day by walking up the stairs to your office and then ending the day by walking down the stairs to the exit. Start to think of the elevator as a non-option.

Remember with fitness than every bit counts. Just because you don’t do push ups or sprints during lunch doesn’t mean your body still isn’t benefiting from the movement.

While unchecked stress is undeniably damaging, there are many things you can do to reduce its impact and cope with symptoms.

Cover of Learn How to Relax (CD edition)

Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond.  Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems.  Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

Learn how to relax

You can’t completely eliminate stress from your life, but you can control how much it affects you.  Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response.  When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity.  They also increase your ability to stay calm and collected under pressure.

Learn quick stress relief

Everybody has the power to reduce the impact of stress as it’s happening in that moment.  With practice, you can learn to spot stressors and stay in control when the pressure builds.  Sensory stress-busting techniques give you a powerful tool for staying clear-headed and in control in the middle of stressful situations.  They give you the confidence to face challenges, knowing that you have the ability to rapidly bring yourself back into balance.

Exercise and Depression

Depression is so common most of us have either experienced it or know more than one person who has.  Medication and therapy are common treatments, but exercise is another tool that can bring relief.  Study after study has shown that exercise can fight mild to moderate depression because it:

• Increases your sense of mastery, which helps if you don’t feel in control of your life
• Increases your energy
• Increases self-esteem
• Provides a distraction from your worries
• Improves your health and body, which can help lift your mood
• Helps you get rid of built-up stress and frustration
• Helps you sleep better, which can often be a problem when you’re depressed

It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise.  Some studies have shown that exercise can improve your mood for up to 12 hours.  The question is, how can you overcome the inertia that often accompanies depression?

Keep It Simple

The problem with depression is that it drains your energy, making every task seem like a monumental effort.  Part of moving past that draining fatigue is taking that first step, whether it’s putting on your workout clothes or getting out the dog’s leash for a walk. Keeping it simple and doable will make it easier to get started.

• Set simple goals – It doesn’t take much exercise to lift your mood, so you don’t have to train for a marathon.  Set a goal to walk around the block.  Promise yourself you’ll walk around the block at least 3 times that day.  The next day, do more.  Try to improve just a little bit each day.
• Go easy on yourself – You might not be able to handle a lot of exercise, so try to feel good about what you can do.  Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts.  Now is not the time to kick yourself in the butt.
• Do what you usually enjoy – When you’re depressed, it’s hard to enjoy anything, but think about what you normally like when you’re not depressed.  If yoga feels good to you, spend a few minutes going through a few simple poses.  If you like fresh air, go for a walk or a bike ride.  You may not enjoy it in the moment, but even a small change in your mood can make a difference.
• Make it social – Try to find a friend to walk with.  Talking to people can help raise your energy and remind you that you’re not alone.
• Go outside – Even a little sunshine can help boost your mood and remind you that there’s a world out there.  You can participate in it as much as you can handle.
• Work with your doctor – Be sure to talk to your doctor about your treatment options and your plans to exercise.  He or she may be able to refer you to someone who can help you set up an exercise program.

  

cLEANfit

The cLEANfit brochure is now available for disbursement and has already earned recognition among youth, “home bodies,” elderly, academic institutions, and local fitness centers.  We encourage our members to pass this brochure along with the hopes of conveying the cLEANfit fitness practice to anyone interested in beginning and/or maintaining a healthy lifestyle!  This product has been brought to you by the management team at cLEANfit through the use of Adobe Indesign.

-Management

The cleanfit podcast has become available to every member of the cLEANfit family; thanks to the management team and all those who participated in the exercise who believed in this concept. This podcast was created through audacity and assembled as short YouTube clip through Windows Live Movie Maker.

Take this list with you the next time you go food shopping. Keep in mind these tips for a healthy heart:

• Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
• Cut down on sodium (salt). Look for the low-sodium or “no salt added” brands of canned soups, vegetables, snack foods, and lunch meats.
• Get more fiber. Fiber is in vegetables, fruits, and whole grains.

Vegetables and Fruits

FRESH!

Choose vegetables and fruits in different colors. Buy them in season to save money.

• Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
• Leafy greens for salads
• Canned vegetables low in sodium (salt)
• Frozen vegetables without added butter or sauces
• Fresh fruits such as apples, oranges, bananas, pears, and peaches
• Canned fruit in 100% juice, not syrup
• Dried fruit
• Frozen berries without added sugar

Milk and Milk Products

Look for fat-free or low-fat milk products.

• Fat-free or low-fat (1%) milk
• Cheese (3 grams of fat or less per serving)
• Fat-free or low-fat yogurt

Breads, Cereals, and Grains

FULL OF FLAVOR MEALS!

Look for whole-wheat or whole-grain as the first ingredient listed on the label.

• 100% whole-wheat bread
• Whole-grain breakfast cereals such as oatmeal
• Grains such as brown rice, barley, and bulgur
• Whole-wheat or whole-grain pasta
• Popcorn

Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

• Seafood
• Chicken and turkey breast without skin
• Beef: round, sirloin, tenderloin, extra lean ground beef
• Pork: leg, shoulder, tenderloin
• Beans, lentils, dried peas
• Eggs and egg substitutes
• Nuts and seeds

Fats and Oils

Think cLEANfit!

Cut back on saturated fat and look for products with no trans fats.

• Margarine and spreads (soft, tub, or liquid) with no trans fats
• Vegetable oil (canola, olive, peanut, or sesame oil)
• Non-stick cooking spray
• Light or fat-free salad dressing and mayonnaise

A Yoga Class

Stay Active as You Get Older: Quick tips 

Physical activity is good for people of all ages. Staying active can help:

• Prevent heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can stay independent
• Keep you from getting depressed

Before you begin…

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about starting an exercise program.

Aim for 2 hours and 30 minutes a week of moderate aerobic activities.

• Choose activities that make your heart beat faster, like walking fast, dancing, or raking leaves.
• Start slowly – as little as 5 minutes at a time. Build up to 30 minutes on most days of the week, at least 10 minutes at a time.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do strengthening activities 2 days a week.

• Try using exercise bands or lifting hand weights. You can use cans of food if you don’t have hand weights.
• Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week.

• Practice standing on one foot.
• Stand up from a sitting position.
• Sign up for a yoga class, or try a yoga video that you can do at home.

Related articles

• Physical Activity by Women at High Risk of Diabetes (cdc.gov)

Eat fit with cLEANfit!

Healthy Snacks: Quick tips for parents

Snacks give kids important nutrients and help control hunger between meals.  At cLEANfit, putting your entire family through a healthy lifestyle will give them tremendous health benefits over time AND it will become the “norm” because everyone under the same roof will be on the same page!

Healthy snack ideas

• “Ants on a log” (celery with peanut butter and raisins)
• Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat vanilla yogurt
• Whole-grain crackers with fat-free or low-fat cheese
• Frozen grapes (rinse and freeze grapes overnight)
• Whole-wheat bread or apple slices with peanut butter
• Quesadillas (fat-free or low-fat cheese on a whole-wheat tortilla)
• Unsalted pretzels or air-popped popcorn
• Baked tortilla chips and salsa
• Whole-wheat pita bread with hummus
• Fat-free or low-fat milk or water instead of sugary fruit drinks and soda

Put fresh fruit in a bowl at eye-level in the refrigerator or on the kitchen counter.  It will be easier for kids to see and grab.

On the go

• Put dried fruits and nuts, fresh veggies, or fruit in small baggies.
• Pack some fat-free or low-fat string cheese sticks.

TRY SOME DRY FRUIT!

Set the rules

• Teach your kids to ask before they help themselves to snacks.
• Eat snacks at the table or in the kitchen, not in front of the TV.
• Serve snacks in a bowl. Don’t let kids eat snack foods directly out of the bag or box.
• Drink water or low-fat or fat-free milk instead of soda or juice.