New Website

If you have been looking for new posts, the blog has moved to http://garycarpentermd.com/

All of the original posts are on the new website.

Also view For the Life of Love and Wellness at LiveLifeWell.com

Thank you for reading and for your continued support.
Gary Carpenter, M.D.

Enjoy Nightlife by Living Well: Part 3

DJ Kaos "The Main Event"

Hopefully your nights are going well with my advice. Your not drunk and well hydrated, you know how your getting home, and your safely enjoying the sounds of your favorite DJ. These next few tips will not only save you money, but will also get you some health benefits from partying hard.

Saving money
Photo taken by Barthjg
Carry cash and don't open a tab on your debit or credit card. You are much more likely to spend more money and probably drink more than necessary using your cards. Its also more difficult to track the transactions in the club. The bartenders sometimes swipe your card more than once for the same bill and you'll end up paying for what you did not drink. And there are commonly minimums you must spend. If your not going to drink $50 worth of alcohol, you'll be forced to in several venues, and you can't control how much to tip because they usually add the gratuity. No one likes to tip a slow, or rude bartender 20% regardless of service. There is no need to get paid on Friday and be broke on Saturday all thanks to a superfluous bar tab.

Hygiene

Dudes and ladies, wash your hands. Its better to walk around with wet hands because you didn't want to tip the bathroom attendant than to skip sanitation all together. Dirty hands and a slightly impaired immune system from drinking is a mixture set for disaster. Do yourself and your dance partner a favor and keep it clean.



Dance
Don't be a wallflower. Have fun and dance. Dance if your good at it or not. Its a great way to burn the calories from your multiple trips to the bar and a perfect way to interact with the person who has caught your eye. Dancing has been known to release endorphins, the "feel good" hormones that enhance mood. Get out there and skip'2'my lou, Jerk, whine, salsa, chacha slide, do whatever feels good to you.

The DJ is finishing up, the line at the coat check is looking ridiculous and its time to head home. Again, travel in groups, don't drive drunk, take a vitamin, and drink plenty of water or sports drink (NOT ENERGY DRINKS) to replete spent electrolytes. Be smart and do not go home with strange people you just met. Don't be the next victim of Jordan Van der Sloot.




For the after club munchies, eat something light. I even venture to say wait until you get home to eat. It is likely that you have already racked up the calories (alcohol has lots of calories), and late at night the options are limited to fast food, pizza, and strategically placed food carts selling dirty water hot dogs, and shish kebabs.


Photo taken by Arnold Inuyaki

Finally, should you find yourself with a pounding headache, do not reach into your medicine cabinet for aspirin, ibuprofen, or tylenol. These medications are all metabolized by the liver and can lead to severe liver damage. Toxins and alcohol will remain in your blood stream actually exacerbating symptoms rather than providing relief. In addition, aspirin is known to irritate the lining of the stomach alone and with the mixture of alcohol, it will make the problem much more severe. Wait a day to safely take pain relievers.

Photo taken by Simone

Following these rules will promise you man good nights without any of the cons of the nightlife scene. Plus you will have great memories rather than finding out you were the annoying drunk on some website the next day. Be safe and remember this Japanese proverb. "We are fools whether we dance or not, so we might as well dance."


Note:
1. Don't smoke
2. Don't use drugs
3. Be careful who you accept drinks from.
4. Watch the bartender make every drink.
5. Mixing energy drinks and alcohol is unhealthy.
6. Dress appropriately (especially in the winter)


Thank you again for reading. All comments are welcome.
Can you think of any other ways to make nightlife better?

Enjoy Nightlife by Living Well: Part 2

In part one I discussed the importance of preparation when it comes to going out. Now that you've gotten to the front of the line, been skiffed down by the huge bouncer in all black, paid your cover and have gotten to the bar, let's speak on what to do once in the club to keep the night flowing. (I realize that is not the VIP experience, but this is a blog for everyone.)

Photo taken by Christine Zenino

The most important thing to do while drinking alcohol is to also drink lots of water. Alcohol is a diuretic (makes you pee), and it causes major dehydration, which accounts for most of the dreaded hangover symptoms. Ever notice that once you start drinking for the night, you end up urinating more than you drank? Well that is the reason we must hydrate our bodies appropriately before during and after our binge. Alcohol steals water from our cells causing them to shrink, even slightly shrinking our brain. I'm not kidding.
Take it slow. When we are going shot for shot, or chugging down beers, we don't immediately feel alcohols effects. Do not "chase" the buzz with one drink after the other. You will be doomed to have the liquor "catch up to you" and your night will be ruined. One drink (one shot 40 proof, 8 oz glass of wine, 12 oz beer) per hour is a good pace. Also stick to the Goose and Belvie, or any other top shelf spirits. Light alcohol has less cogeners, or impurities and toxins, that can lead to a definite hang over. Sorry Cognac lovers. Top shelf, pricier beverages also tend to have a better distillation process which also clears cogeners from the beverage.

Mixing different alcoholic beverages is a common mistake many drinkers make. The body takes more time to recognize and then metabolize (break-down) the different types of beverages and this extra time in your body can cause you to begin feeling sick. Pick a drink type and stick with it.

Just a few other pointers.
Photo taken by Daniel Riquelme
*Carry condoms. That means you too ladies. Our best decisions are not usually made at the club, and while I'm no advocate of the "one-night stand", I know it does happen often. Not everyone's sexcapade has the "Knocked Up" happy ending and with STDs being more common than ever, not to mention HIV cases rising in African American women at unprecedented rates, its worth having a condom and not needing it, rather than needing it and not having it.

*Be selective of where you choose to party. A bar fight can break out anywhere, but usually certain night spots have made a name for themselves with lax security and outbursts of violence. Don't be the innocent bystander in a bar-room brawl. Stay aware and be as selective as the doorman.

Photo taken by DeusXFlorida

*Traveling alone is unwise, especially to the ladies. There are many desperate creeps that prey on women traveling alone at ungodly hours of the night. Let someone know you will be coming in late and make sure you can be reached. Charge your cell phone in advance and be smart.

*Use wisdom and select a responsible designated driver. One drink is enough to alter judgment and a motor vehicle accident is no way for young people with so much promise to end the night, or end their lives. If you had a buzz, don't get behind the wheel. And if you are the designated driver, don't drink. I don't know how many times I've heard the person driving just saying, "I won't get drunk, but I'm still drinking."

Photo taken by Andrew Dallos

The final portion of Enjoying Nightlife by Living Well will be posted before you hit the club this weekend. Do check back by Friday for more good info, in the meantime, would someone please teach me how to Dougie.

Comments are welcome and appreciated. Ask questions, argue, whatever, just interact. Thanks for reading.

One Love.

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facebook.com/YungDoc

Top 10 Tips on Portion Size

Food! People love food. It brings us together, makes us feel good, provides us with the energy and nutrition to complete our daily tasks. The wide variety of flavors were placed here for our enjoyment, but like anything else, too much of any good thing can be dangerous to your well-being. Read on as Dr. Gary Carpenter breaks down the TOP TEN ways to reduce portion size!

1. Don't wait long periods of time between meals. Allowing long periods of time to pass between your meals will cause you to over eat. Your body feels so hungry that you are compelled to take in many more calories than necessary. Eating very small meals every 2-4 hours will allow you to enjoy more of what you like to eat, without causing you to feel extremely hungry.

2. Eat Breakfast. Starting your morning off right with a good meal will help you eat less for the same reason as above. If you are a working individual, you probably have to be to work at 8 or 9 am in the morning. To get there, you have to be awake anywhere from 6 to 7 am. Lunch is usually not until 12pm. Therefore, should you skip breakfast, you will be waiting anywhere from 4-6 hours before your first meal. While at lunch you will eat much more than need, and then be plagued with the 2:30 pm fatigue from overeating. Next thing you know, your rushing for soda or coffee to help keep you awake and alert. All these unnecessary calories can be averted by eating a healthy breakfast.

3. Chew several times each bite. We live in a fast-paced world where almost everything is rushed. This includes our meals. A good way to take in less food at each meal, take it slow and chew each bite numerous times. Try counting 17-20 chews for each bite. The added benefit is for those who suffer from indigestion. The digestive process begins in the mouth and there are several enzymes that assist in the break down of food starting in the mouth. Don't skip this part of digestion by shoving as much food down your throat as you can, as fast as you can.

4. Don't go back for seconds. Drink water and wait for body to realize its full. The body knows it is full when signals sent from the stomach tell the a portion of the brain called the hypothalamus it is full. These signals can take up to twenty minutes to reach the brain. If you have finished a plate of food and go back for more before the brain realizes it is full, you most certainly will eat more than necessary.

5. Use small plates, and small cups for juice and soda. Use a large glass for water with each meal. Using a smaller plate is self explanatory. Smaller plates fit less food. People often overeat because they fill their plate with food and then feel obligated to finish that plate. Try committing to eating one small plate and waiting a few hours to eat more, rather than filling up a large plate, and then filling up your belly. Always make sure you can see some of the plate while serving your dish. Plates that can't at all be seen under the food are over filled.

6. Eat whole grain, high glycemic index carbohydrates. There are numerous whole grain alternatives to commonly refined starches in our diet. From whole wheat pasta, to brown rice, we have options to eat a healthier option, that will also assist with satiety. Whole grain products tend to help with the sensation of fullness. These also have more gentle hormonal effects on the body and lead to a gradual decrease in blood sugar after a meal. When eating refined starches, persons tend to have a rapid spike in blood sugar and insulin, and an equally rapid drop in blood sugar. Having a lower than normal blood sugar after a meal sends messages to the brain that you need food, and before you know it your eating another large meal. Avoid potatoes, white rice, white pastas, white bread, and switch to anything whole wheat/multi grain as an alternative.

7. Replace unhealthy high calorie snacks with fruits, nuts, and vegetables. While sitting at work or watching television, many people enjoy a snack between their main meals. Unfortunately these snacks are concentrated in calories and don't do much for hunger without eating a lot of it. Trading in your chips, cookies, cupcakes, and donuts for apples, pear s, kiwi, cashews, and walnuts will not only help keep you from over eating between meals; they will also allow you to enjoy a variety of flavors providing many essential vitamins and nutrients not found in

8. At restaurants choose appetizers in place of entrees. Skip extras with entrees and avoid deserts. Also skip refills on soda, juice, beer. Be careful with adding calorie-rich condiments. The amount of calories in one entree in a restaurant can be enormous, and we must find ways to minimize our intake with all of the flavor enhancers and incentives to eat more than usual. For instance, At Applebee's they serve the three cheese pene, which is seemingly benign. It actually has a whopping 1530 calories and 41 grams of saturated fat, almost all the calories needed in an entire day for the average man. I would actually suggest splitting entrees in restaurants into two meals by either sharing, or eating slowly enough to be full and take home a doggy bad. Lastly the deserts in restaurants are usually as calorie-rich as the meals themselves. Again at Applebee's, the chocolate ship sundae has a whopping 1660 calories and 51 grams of saturated fat.

9. At fast food places order kids meals or salads. Even with kids meals you still have to be careful what you choose, but there are many less calories in these small packaged meals as opposed to their "Super Sized" big brothers. A study found that in 93% of kids meals supply 430 calories more than needed in one meal for a child. While it may be too much for children, its just enough for an adult in most cases. Buy a happy meal if you must go to a fast food spot and skip the toy.

10. Instead of forcing yourself to "finish you plate" slow down and enjoy each bite and don't feel guilty for "wasting food". If you grew up anything like me, you had to finish your plate, no matter what. These old ideas were passed on generationally from times when food was not as readily available to all, probably healthier, and during a time when people were more active. I am not at all saying we should intentionally waste food, but do not eat because of guilt of wasting food. If anything save the left overs for another time. Forcing your self to eat more than normal trains the body to want this much food at each meal time. By learning to adjust to smaller portions, we will inevitably take in less calories, and ultimately lose a few inches off of our waist lines.

Thank you for reading.

Please leave a comment in the box below. Ask questions, add your own tips, or articles.

Feel free to contact me on twitter @GaryYungDoc and follow @ELGNYC

Find out more about Executive Lifestyle Group.

Do read my partner, Life and Relationship expert, Ramone 'Mister B' Bellagamba's blog "For the Life of Love and Wellness"

Preparation for Exercise: Get Your Mind Right, Body Right!

Here are some instructions on preparing your body before a work out. It is so important to give the body the fuel it needs to complete a work out, but the right kinds of foods are important to have the most efficient exercise. I breakdown and simplify it all in to simple, easy to follow tips.

Photo taken by Roberto Berlim

1. 24 hours before you exercise eat several (5-6) small portion meals that contain a variety of different foods, with the majority of calories coming from carbohydrates. The foods should be familiar foods to avoid GI upset. Avoid fried foods, high-fat dairy, visible fat such as butter, margarine, fat on meat, and prepared or processed meats (hot dogs, spam). Also crispy foods tend to be high in fat. Be sure to take in adequate amounts of water during the day (6-8 Glasses). There should be no need for any dietary supplementation (save $$$) with a well balanced diet with plenty of natural fruits and vegetables. If you are unsure about how nutritious your meals are, consider a multivitamin. (Costco brand Kirkland Signature Daily Multi is the best and cheapest: 500 pills for $12.75)

2. Eat a high-carbohydrate (Rice, Pasta, etc) meal 3.5-4 hours. The meal should be no more than 25% fat. Avoid raw veggies and fruits for this meal only to avoid gas and GI discomfort A(cooked veggies are fine). Again eat familiar foods. A light carbohydrate snack is acceptable 1 hr before the run.

Photo taken by Michael Verhoef

3. 2 hours before the run drink about a half liter of water. DO NOT drink coffee, soda, or alcohol as these act as diuretics and will hasten dehydration. DURING the work-out, drink water every 10 to 15 minutes to replace lost fluids from sweat.

*Symptoms of dehydration*
Fluid losses more than 1% of body weight.
- thirst
- fatigue
- loss of coordination- mental confusion
- irritability
- dry skin
- elevated body temperature
- reduced urine output.

Photo taken by W2 Beard & Shorty

If you have any of the above symptoms, please do take a break and drink some water or sports drink. Severe dehydration can lead up to heat stroke. 80% of people with heat stroke will die, its very serious.


After the work out:

A meal with 200-400 calories coming from carbohydrates should immediately (within 2 hours) follow the work out. Continue to drink plenty of water.

Here is a simple formula to calculate your caloric requirements for the day of the workout.

Photo taken by Horia Varlan

1. Take weight in pounds and divide by 2.2 for weight in kilograms.
2. Multiple the weight in kilograms by 24 hours to calculate the amount of calories needed to maintain weight in a day. eg. 70 Kg x 24 hrs = 1680 calories per day at rest

3. The calories need for the activity can be calculated by multiplying the calories per day at rest by 0.70 for men and 0.60 for women. eg. 1680 x 0.70 = 1176

4. Add the number of calories required at rest to that needed for the physical activity for the approximate total daily requirement. 1680 + 1176 = 2856 calories for the day.


Important facts to remember:
-Excess carbohydrates, proteins, and fats are ALL STORED as fats in the body. Eat small portion meals to avoid having too much of any one thing at a time. Prepare small 150-200 calorie snacks between meals. Plan ahead if your work schedule is busy by braining fruit to work.
-Reducing you daily caloric intake to 500 calories less than required leads to about a 1 lb per week weight loss. This may not seem like much but in a year the weight loss is about 50 lbs in a year.

-Set long term and short term fitness goals

-Motivate yourself with terms like "I want to do this" "I would like to" It would feel good to get fit" DO NOT use guilty terms like "I have to" "I ought to, or "I should".

-Mark progress, look at weight drop, or preferably change in clothing size
Stick with our group. We have all the support to see you through this wellness program.
-Finally, realize that fitness and nutritional changes must be LIFETIME Commitments, not transient, or short-term changes.

Photo taken by Naama ym

Info adapted from American College of Sports Medicine (ACSM)

One Love

MicroBlog: 10 Benefits of Exercise!

We hear it in the media. Our gym-nut friends are always talking about it. Your doctor tells you to do it. Why is exercising so important to our health? What can I benefit from spending time running, jumping, swimming, dancing, playing sports, yoga, martial arts, etc? I'm going to share with you some simple points made from a report by the U.S. Surgeon General, along with some of my own thoughts (the ones in parentheses).

Exercise has been proven again and again to be the most important factor (next to not smoking) in get healthy, and preventing chronic diseases (cancer, heart disease, diabetes, stroke, osteoporosis). We all know people with at least one of these conditions, and they are likely to have been in active, or under-active, for a number of years before getting their grave diagnosis.

Photo by Primo Calabrese

So here is a list (I love lists and tables) of the benefits of exercise.

1- improves your chance of living longer and living healthier. (I like the idea of living long and living well #iLiveWell)

2- helps protect you from developing heart disease (High blood pressure, high cholesterol are synonymous with heart disease people)

3- helps protect you from cancers like colon (3rd most common cancer killer) and breast cancer(5th most common cause of cancer death)

4- helps prevent type 2 diabetes mellitus. (Some of us call it sugar, or sugar diabetes. This disease causes heart attacks, strokes, leg amputations, loss of sensation, bad sex, kidney disease, dialysis, blindness, the list goes on and on. Don't get a preventable disease like diabetes)

5- helps prevent arthritis and may help relieve pain and stiffness if you have arthritis.

6- helps prevent osteoporosis (weakening of bones, leading to fractures especially in women)

7- reduces the risk of falling when you get older (Falling sends many elderly persons to the hospital with fractures, brain bleeds, other internal bleeds, and often times results in death {has been pointed as the majority of accidental deaths and hip fracture and 5th leading cause of death in person over 65}. It's serious business.)

8- relieves the depression and anxiety. Improves the mood (after a good Fitness Run at Eisenhower Park on Tuesdays, at 7PM, I always feel phenomenal. All my concerns and worries are abated, and I am focused on feeling like a champion. Plus I feel super sexy and confident.)

9- helps prevent impotence (I will one-up the Surgeon general and say, exercise regularly and you can "shag" like never before. There is nothing like being fit in the bedroom. You are more flexible, you have endurance, better lubrication, stronger erections because of better blood flow, and enhanced sensation. Exercise takes sex to a whole other level.)

10- controls weight. (The horrible dogma of "big is beautiful" is a deception meant to promote the denial of overweight person, convincing themselves that their weight is not a problem. Your weight is the single most important factor in determining early death. If you are overweight, your quality of life will be jeopardized. Jobs tend to higher thinner people first. It is expensive to be overweight. Overweight people tend to become depressed at higher rates than their thinner counterparts. Even if you have convinced yourself that you "look good", you are just "big-boned", "its in my genes", its my "hormones", its just "baby-fat", or think "Skinny Women Are Evil" like Mo'Nique; I'm here to tell you that being even slightly overweight puts you at risk of all the conditions mentioned and more. You are much better off being skinny, yes like a "crawny gal, or mawga gal" than having a gut.)

Get in the gym, jump in the pool and swim, walk, run, take the stairs (up, not just down) do what ever it takes to get fit. Most importantly, ENJOY IT. This is about wellness not about promoting a regimen or product.


Please follow me on twitter @garyyungdoc,

also follow Executive Lifestyle Group @ELGNYC

and Mister B @CallMeMisterB


My facebook page is Facebook.com/YungDoc



For my Long Island Readers: Every Tuesday at 7 pm One Love: A Wellness Group, meets at Eisenhower Park to complete the fitness run. Set goals, lose weight, feel good, and do it for FREE in an encouraging environment surrounded by attractive, young professionals. It doesnt get better than that! We meet at parking field 1 (Merrick Ave Entrance)

Ask questions in the comments box or email me at gary@executivelifestylegroup.com

Reference:

Information adapted from Walter C. Willet,M.D. Eat, Drink, and Be Healthy: The Harvard Medical School Guide To Healthy Eating. New York: Free Press, 2001. 50

Enjoy Nightlife by Living Well: Part 1

Its Friday Night, your hair is done, you're ready to wear that hot new outfit you've been dying to flaunt. And on top of all that you just got paid. The time is set for you to go out with your boys, or call up your BFF for a night out on the town. Enjoying nightlife is an opportunity to dance, meet new friends, network, even find romance. While going out can be an experience of a lifetime, it is not devoid of risks to our well being. Read this two-part series to sort out these risks and get the most out of your late night carousing.


Preparation



With all things, preparation is key to success. The same goes for clubbing and bar hopping. It comes natural to look after our appearance with great detail before we go out. Ladies make sure to have a fresh manicure and pedicure, a trip to the hair salon, new outfit on deck, accessories, make-up done, etc. Gents make a trip to their barber, have shoes shined, well pressed shirt, long showers, and spray a good dousing of their favorite cologne before they touch the road. Great effort is made to take care of the "outside" and often we neglect our bodies. We in effect punish them in the name of a good time. There are some simple and easy things we can do in addition to our grooming regimen to ensure a balance of wellness and enjoyment.
Nathalie Ali



Exercise

Photo taken by Kelly Cree

Exercise can make a big difference in our reviling. The good thing is that even a quick 20 to 30 minute work out hours before we hit the streets can instantly improve your physique and posture, especially for men. Consistent exercise will provide the best results, but a short work out before the party starts gets the blood flowing, lifts our spirits and gives a general sense of well being and energy.


Stretch


If dancing is included in your nightlife experience stretching can be of benefit. Not only will you be more limber so you can dance better, you won't have to suffer the muscle soreness that too often accompanies a night of "going too hard" on the dance floor. Most importantly, warm-up before starting by taking a brisk walk, or running in place for about 5 mins. Safely stretch arms and shoulders, legs and hips, chest and back, with slow and relaxing stretches. Hold each stretch 10 - 20 seconds until you feel adequate tension and release. The benefits of a good stretch in advance of dancing are well worth the effort.

Picture taken by Gary 'Yung Doc' Carpenter

Drinking

Photo taken by Jorge Gobbi

It is unreasonable to say avoid alcohol if your going out. In this day in age of "Say Ahhh!" and "bottle-popping," alcohol consumption is on the rise. Therefore, we must prime our stomachs to avoid a terrible hangover, or an embarrassing mess on our clothes with a hasty exit from our venue of choice to soon follow. Have a relatively large high-protein and fatty meal. This is probably the only instance you will ever see me approve of such a meal so take advantage. Alcohol is notorious for depleting our bodies nutrients and a proteinacious (protein rich) meal will help us avoid a deficit. A large meal also helps dilute the liquor in our stomach to decrease the irritation of the stomach lining, i.e. no wearing your lunch or dinner. This is not an excuse to pig out regularly as we should be mindful of our health at all times. A multivitamin or Vitamin B complex with Vitamin C supplement will also help tame alcohols effects on our bodies the next day. One pill before and and after we drink should be protective enough to keep you dancing into the morning.

Photo taken by Peacock Modern

Photo taken by Rev. Xanatos Satanicos Bombasticos (ClintJCL)

Come back later this week to read more about safe drinking, sexual wellness, sanitation, drug-use, and general safety in the party. You will definitely get more out of the party by adhering to this advice and reading Part 2 of Enjoying Nightlife by Living Well.

Please follow me on twitter.com/GaryYungDoc for a stream of relevant wellness tips and quotes.