With an estimated 10% of American men and women on some sort of pharmaceutical anti-depressant the question of whether or not these medications will have long-term negative side affects is certainly warranted. Recent studies suggest that one long-term effect of pharmaceutical anti-depressants is brittle bones and an increased chance of bone fractures. Not good news for the millions of aging Americans battling depression.

Leslie Spangler, a researcher at Group Health, a Seattle-based health plan researcher, found that post-menopausal women taking prescribed anti-depressants experience a significantly greater number of fractures to the spine, as well as to other bone fractures throughout the body. Spangler's research indicates that women are at a 30 percent greater risk of spinal fractures, and 20 percent greater risk of fracturing other bones.

Women taking anti-depressants need to be especially diligent in getting proper levels of calcium. In my book, 52 Ways To A Healthy You, I share with readers natural ways to maintain enough calcium through diet. Dairy products such as yogurt, acidolphilus, regular milk, and low-fat cheeses are excellent sources of calcium. But many people are not able to tolerate these foods. Fortunately, we can get calcium in other foods that few people think of as "high-calcium" foods. Canned salmon and sardines, collard greens, mustard and turnip greens, broccli, kale, soybeans, tofu, almonds, oysters, clams and shrimp are all excellent non-dairy alternatives for obtaining adequate amounts of calcium.

Does your bedroom romance sometimes feel more like a workout than a make-out? Ya know ladies, men rely on us for feedback, and when we don't provide that we can set ourselves ... and our guys ... up for some less than fantastic lovin'. Fortunately, the well-respected WebMD invited two acclaimed sex educators, Tristan Taormino and Lou Paget, to share the most common sex mistakes men make with women. Drum roll please ...

1. This worked with the last girl so ... Just like you guys, no two women have the same physical, or physiological, make up. What made your last lover over the moon crazy for you may not make the next all that crazy. Taormino explains, "You develop a repertoire as you mature sexually, but you should never assume that what worked for the last person is going to work for this person." The same is true for sexual predilections as for relationships. Some women become attached after the first sexual encounter while others are perfectly happy with no-strings-attached sex. Pay attention to the subtle cues your partner is sending.
   
2. You got all the goods ... While our egos -- both men's and women's -- want to believe that we are all our partner needs, the reality is some times some battery operated assistance is needed. Some women can climax within seconds of penetration while others need the RPMs only one thing can provide. Rather than taking that as a slant to your manhood, allow yourself to pleasure your partner in what ever way pleases her. Taormino urges men to consider the vibrator as an assistant rather than as a replacement. Taormino explains, "While you're doing one thing, or two things, the vibrator can be doing something else."
3. You know how she feels ... Trust me on this guys ... sex does not feel the same for women as it does for men. Paget claims that there is a a "huge disconnect" between men and women in the ways that sex feels good. She says, "When a man has intercourse with a woman, and his penis goes into her body, that sensation is so off the charts for most men, they cannot imagine that it isn't feeling the same way for her." The reality is that the vagina is less sensitive than the outer parts of the body for most women. And, because some men are larger than the space they occupy inside a woman, the woman may need to re-acclimate herself with each sexual encounter. Paget goes on to say that if a man's penis is too long, deep thrusting can feel like a kick in the stomach ... over and over again. Again, follow your partner's cues, and let her guide you and follow her lead.
   

Did you know that the nutritional value of some foods are maximized when paired with certain other foods? Conversely, some foods actually become less potent or even dangerous. Check out the do's and don'ts of food pairing below.

DO mix cruciferous vegetables such as Brussels sprouts, broccoli, and cauliflower with red meat. These vegetables contain certain compounds that may flush the body of carcinogens that can form on meat during high-heat cooking. While it is best to cook all meat on low temperatures, pairing meat with cruciferous vegetables serves as a added layer of protection.

DO pair tomatoes and avocado together. Besides being a delicious combo, together they pack a wallop of nutritional benefits. Tomatoes contain the antioxidant lycopene and the fat in the avocado helps the body absorb seven times more lycopene then of eating tomatoes solo. Adding a dab of extra-virgin olive oil to dark green vegetables will also help to release the full dose of carotenoid lutein offered by the vegetable. Carotenoid luteinan is an antioxidant that may help protect against age-related macular degeneration. Go for the olive-oil based salad dressings rather than the fat free ones for the same reason.

DO eat vitamin C with plant-based iron-rich foods such as spinach and oranges. While the body will absorb animal-based iron without the assistance of vitamin C, the plant-based irons require a helping hand from this powerful antioxidant. Adding tangerines to a spinach salad will help your body get the most iron possible from lunch, drizzle some olive oil and throw in some avocado slices and you have a powerhouse of a lunch! Half a red pepper, several slices of tomato or a half-cup of strawberries all equal about the same vitamin C as one medium orange.

DON'T mix coffee with breakfast cereals. Most cereals are fortified with additional iron, but the caffeine in the coffee actually prevents the body from absorbing the iron. Since 1 in 10 women in the U.S. is iron deficient, this could make a big difference. The antioxidant polyphenol is the offending agent in coffee -- and hot cocoa, black, peppermint, and chamomile teas -- that interferes with the body receiving iron. When consumed on its own, both coffee and cereal have good nutritional benefits, but they do not serve us well when consumed together. Put a least an hour between your morning beverage and your morning meal.

DON'T mix alcohol and energy drinks ... just say no to Red Bull and vodka! The unhealthy combo of uppers and downers can cause heart palpitations and breathing difficulties. In extreme cases, such as people with diagnosed or undiagnosed heart conditions, this combo can be lethal by leading to a heart attack or stroke. Overloading the body with a stimulant/depressant combo puts great stress on the central nervous system and heart. If you plan to drink, put a few hours between your Starbucks and your Stoli's.

DON'T mix alcohol and diet sodas. Besides the fact that it taste terrible, it can cause faster intoxication. In one recent study, this combo took only 21 minutes for half a diet cocktail to leave the stomach and reach the small intestine -- where most alcohol is absorbed into the bloodstream. The same amount of a regular soda and alcohol combo took 36 minutes. If you really like the diet soda mix, you might want to grab some nuts to go with your cocktail to slow the body's metabolizing of the alcohol.

So there you have it ... it's not only what you eat but what you eat it with that matters!

Our hormones play an important role in our desire for sex, as well as our ability to achieve orgasm, but new research suggests that it may be a smaller role than previously thought. New studies involving brain-imaging suggest that achieving orgasm involves more than heightened arousal. According to an article in the Scientific American Mind, achieving orgasm actually requires a release of control, as well as release of inhibitions in which "the brain's center of vigilance shuts down in males; in females, various areas of the brain involved in controlling thoughts and emotions become silent." When this occurs, our brains' centers for pleasure are activated. This activation occurs in both men and women but most prominently in men. Our natural human tendency to repeat activities in which we are rewarded encourages us to seek out more sexual encounters. If, or when, our sex drive begins to dissipate we can actually create an "orgasmic mind" to reignite our sexual desires. So ... how do we do that? (I can hear you asking!)

Well ... according to a 2007 study, sexual imagery that is void of any emotional connections can actually arouse women just as easily as they arouse men. As a matter of fact, sexual imagery can actually be more arousing for women because women are more apt to be less discriminating in the images that cause arousal than are men. The key is that women have been "taught" by societal standards to connect sex to emotions. When we (women) are able to experience the arousal without moral judgment, our bodies respond. By examining the female brain during orgasm, scientists found that women experienced a release of tension and inhibition. Scientists also witnessed a lull in excitation in the dorsomedial prefrontal cortex, which seems to play a role in moral reasoning and social judgment. Brain activity also fell in the amygdala, suggesting a depression of fear and anxiety at the point of orgasm ... an essential aspect of reaching orgasm.

Researchers also saw an activation in the limbic regions of the brain, specifically in the amygdala and the hypothalamus -- the two areas that produce oxytocin. Oxytocin is known as the "love" hormone hence, women will feel as if they are falling in love post orgasm. The nucleus accumbens -- an important part of the brain's reward circuitry that is thought to mediate orgasmic pleasure in women -- was also activated at orgasm. Lastly, scientists found activity in the anterior cingulate cortex and the insula, the two areas of the brain that may connect a female's sexual pleasure with the emotional bond she feels with her partner.

So women, perhaps these "Cave men" have been on to something all these years ... erotica (in any form) may very well be missing ingredient that can ignite the spark of passion in your life! What do you think?

In her book, The Do's and Dont's of Hypoglycemia: An Everyday Guide to Low Blood Sugar, author and President and Founder of The Hypoglycemia Support Foundation, Inc., Roberta Ruggiero writes, "If you think you may be going crazy; if you have thoughts of suicide; if you're constantly exhausted, anxious and depressed; if you go weeks without a decent night's sleep; if your personality changes like the flip of a coin; if a counter full of munchies doesn't satisfy your sweet tooth; and if your doctor thinks you might be a hypochondriac because medical tests don't show anything physically wrong with you -- don't despair, there's hope!" If this description hits home for you, you may be hypoglycemic.

Hypoglycemia refers to a condition of abnormally low levels of sugar in the blood stream. This does not mean that a person with hypoglycemia does not get enough sugar in his or her diet, but rather the body is unable to adequately process the large amounts of sugar consumed. Hypoglycemia can occur due to an overload of sugar, alcohol, caffeine, tobacco, and stress on the body. People with hypoglycemia experience an excess of insulin secretion by the pancreas in response to a rapid rise in blood sugar (glucose).

The tricky thing about hypoglycemia is that it does not necessarily mean the people suffering are consuming loads and loads of what we think of as "sugar" -- meaning they may not be eating sweets at all. Vegetables, fruits, grains, and of course simple table sugar are all absorbed into the body as simple sugars during digestion. This sugar is then absorbed into the blood stream as glucose causing the body's blood sugar to rise. The pancreas begins secreting a hormone known as insulin into the blood stream in an effort to balance the levels of glucose in the body. But, people with hypoglycemia have a faulty mechanism that causes the pancreas to secrete out too much insulin and the blood sugar level drops below the level necessary to maintain well-being. All of our bodily cells, including the brain, rely on glucose for energy. If our glucose levels become too low, we literally begin to starve our cells of the energy necessary to properly function.

While it is true that the best way to lose weight is through a well balanced diet and exercise, there are actually some "trade secrets" that can expedite the process. Check out these easy and natural tips for losing weight.

5 Tips to Burn More Calories:

1. Timing Is Everything. Eat a snack that is high in protein accompanied with a complex carbohydrate. I recommend a slice of turkey with mustard on a piece of Ezekiel bread. Eat this protein/carb snack exactly 90 minutes prior to working out. This will give you additional energy to work out harder and longer, thereby burning more calories and fat. If you eat any closer to your workout time, you will actually lose crucial energy as your blood rushes to digestive system. If you eat earlier than 90 minutes, you will miss the window of opportunity to maximize on the energy the food provides for you.

2. Breathe In & Out. Inhale and exhale via your nose rather than your mouth. This will stabilize your heart rate and increase your endurance. As your endurance increases, you will work out harder and longer.

3. Pump It Up. It actually takes our bodies about 15 minutes to warm up and begin burning fat. Pump up your muscles and get your body warm and ready for fat burning and then do your cardio. By completing your weight-training first, you will burn off more fat.

4. Mix It Up. The term "muscle confusion" refers to the concept of working out different muscles every day. As our bodies become acclimated to a particular exercise or movement, the amount of energy required to complete the task decreases. By exercising different muscles group every day, we continue to increase our ability to burn maximum calories.

5. Path Of Resistance. Resistance training is essential for efficient (and lasting) weight loss. The more muscle mass you have, the more calories your body uses ... even while sitting still. So, as you lose weight and gain muscle, your body will continue to increase the number of calories it burns every day.

Your high school coach wasn't just trying to torture you when he or she implemented Two-A-Days, although that may have somewhat been in the agenda. Working out twice daily accompanied by my Two-A-Day Diet is the most effective way to drop weight fast. Trust me ... I know! I once dated the toughest trainer in Dallas, or so he was called by the city magazine -- D Magazine. I put my Two-A-Day rules into play and got my booty into shape fast!

6 Rules For Getting Slim With Two-A-Days
1. Eat & Run. First thing upon waking in the morning grab a quick, but light, protein/carbohydrate snack. The carbohydrate component is really important as you do not want your body to burn muscle. This combo will encourage your body to utilize fat energy first. You may want to have a small table spoon of almond butter & a whole grain bread such as Ezekiel bread. Or, you may prefer a whey protein shake ... just don't make it with dairy or fruit juice (go for almond milk instead).

2. Hydrate. Drink a full 8-ounces of water, and grab a bottle to go with you.

3. Push & Pull. The cardio & resistance training combo is very important. You can try any combo of the two that you like, just be sure you are working out different muscles every day. Don't get into a habit of doing one particular exercise every day. You may want to do interval training: sprint a block, walk a block, lunge a block, repeat. You need to work out at least 30 minutes each morning but 60 is better. My favorite combination is to do cardio for at least 30 to 45 minutes and at least 15 to 20 minutes of resistance training. My focus is to BURN fat! And baby, this will do it.

There is a distinct difference between joy and happiness. Joy is a state of being -- a consciousness, while happiness is an emotion or feeling. When we live in a state of joy, we may experience moments of frustration or happiness but we never lack in the basic experience of joy. According to Martha Beck, contributing editor of Oprah.com, "To go on the Joy Diet, you add certain simple behaviors to your daily routine, practices that will improve your life whether you're feeling just a bit dreary or utterly confined to the pits. Feasting (Joy Diet-style) means adding an element of attention and structure to events that otherwise might slip by as too ordinary for comment. Doing this can turn the most ordinary situations into celebration."

Feasting is rarely, if ever, about food. "Feasting" is actually about fully indulging in the joie de la vie. But, when it comes to food, the Joy Diet does have two strict rules:

1. You must eat only what you really enjoy.
2. You must really enjoy everything you eat.

Earth Day ... kinda like New Year's Day for Planet Earth. The goal of Earth Day is to bring awareness to the state of the planet and honor the sacredness of our role in this big Project Earth. Today, spend some time reflecting on the lifestyle changes you can make, both large and small, that will reduce your environmental footprint. We can all make changes that collectively will make a dramatic shift in the wellness of our planet.

I recently attended an intensive lecture at my daughter's school, Besant Hill of Happy Valley in Ojai, CA. Besant Hill is converting from a conventional organization into a green school. One initiative is their "Solar Roller" that generates electricity and can be transported manually around the property to power up various smaller areas such as the PA system in their outdoor gazebo. They also have a YURT on the property, used to gather daily for assembly, play music, etc. The school has an organic garden program that includes a composting system. They would like to move into the direction of buying local of what they are not able to grow themselves in order to help decrease the impact of vehicle emissions. They are a model for all businesses and organizations who are looking for ways to take better care of our environment. Check out the following tips for easy ways we can all become better stewards of our planet.

8 Tips for a Fit World

• Join an online group that has a green purpose. For those of us with limited time, you can even join an online group or support an important eco-cause financially. Checkout Green Peace, one of the nations oldest and most respected eco-conscious organization.
  
  
• Stay educated on important issues facing our planet. GreenDaily is a great place to get up-to-date info on products, trends and politics impacting our planet.
  
  
• Eco-commuting is all about fitness for both you and the planet. Trade your conventional vehicle in for a hybrid. With gas prices at an all-time high, this is smart thing to do for both your budget and the planet. You might also want to consider walking or biking when commuting locally. Check out Electra bikes ... these babies are so cute you will look for any excuse to cycle rather than drive.
  
  
• If you are secretly in the closet as a non-recycler, it is time to join the green crowd. People have all sorts of excuses for not recycling, one being they simply do not know what their community provides in terms of services. Earth 911 makes it easy to learn what your city has to offer. Just go to the Web site and type in your zip code and Voila ... all the info you need to know. No more excuses.

Did you know it is not just what you eat, but your attitude about what you eat that helps you trim down? Monounsaturated fats, also known as MUFAs originate in healthy oils found in plant foods such as olives, nuts, and avocado. Research suggests that a diet rich in MUFAs assist in weight loss without restricting caloric intake. And what's more, a MUFA-rich breakfast actually boosts the number of calories burned within the first five hours after the meal -- particularly in folks with extra belly fat. But wait, it gets better ... not only do MUFAs assist in the prevention and control of Type II diabetes, they also reduce the risk of heart disease by lowering the bad cholesterol levels (LDL) and boosting the good cholesterol levels (HDL). MUFAs even assist in reducing the signs of aging. Move over bacon and pass me more MUFAs!

Eat Your Way Thin Tips:

1. Eat a MUFA at every meal. Read more to learn about the Fabulous Five Flat Belly Foods.
   
2. Set a calorie goal and stick to it. The best way to keep your metabolism running at an optimal speed is to consume four 400-calorie meals each day.
   
3. Eat frequently. Manage your blood sugar, mood and energy by eating at least once every four to five hours.
   
4. Eat smart. Don't skip carbohydrates, as they are essential for proper energy and fiber intake, but do eat complex carbohydrates in lieu of refined (white) carbs.

In my book, 52 Ways To A Healthy You, I discuss the tremendous impact food has on our moods. What we eat impacts our mood, as well as our levels of alertness. Dr. Eric Braverman, former Chief Clinical Researcher at the Princeton Brain Bio Center, a leading figure in the practice of brain-body health care, believes that proper brain nutrition can have an effect on the quality of our lives. The key to longevity and well being, according to Dr. Braverman, is balancing the brain's four important neurotransmitters, which in turn, can reverse or prevent the debilitating effects of aging, including memory loss, weight gain, sexual dysfunction, and Alzheimer's. Scientists are proving that our foods can effect the chemical composition of our brains. Because our thinking and feeling processes are influenced by the presence or absence of certain types of foods, we are all emotional eaters in one way or another.

There are three brain chemicals that influence our thoughts and feelings: dopamine, norepinephrine and serotonin. Foods that are high in protein provide the brain with significant amounts of the amino acid tyrosine. When we consume high protein foods this tyrosine converts to the chemicals that are associated with alertness--dopamine, norepinephrine. High protein foods increase the levels of all these amino acids and decrease the synthesis of serotonin in the brain. Good sources of protein are meat, chicken, fish, nuts, soy products, eggs and dairy products.

When carbohydrates are eaten without a protein, tryptophan is introduced to the brain and serotonin is produced. This calming brain chemical floods the gates, resulting in a general feeling of relaxation. Serotonin is a neurotransmitter that has the effect of reducing pain, decreasing appetite and producing a sense of calm. In large amounts, serotonin may also induce sleep. If you partner your carbohydrates with a protein, the amino acids in the protein override the calming chemicals resulting in a state of alertness.