Healthy Beverages

We all know the benefits of drinking at least 8 glasses of water a day. From preventing headaches, minimize bloating, and keeping you from getting sick, water is a must for everyone. However, drinking water all the time can get quite bland. Here are some other beverages to try that also have proven health benefits:

Coffee - Lowers the risk of various many types of cancer, including breast, skin, and oral. Java drinkers also make half as many errors as their decaf counterparts. This is because caffeine helps you process information faster. It is also linked to reduced risk of depression.

Orange juice - The antioxidants in OJ helps you fight inflammation that can cause blood vessel damage. In fact, people who drink a glass of orange juice with their burger and fries had fewer artery harming free radicals in their blood than those that drank it with water.

Chamomile tea - Can keep you calm and less anxious. You can ease into a mellow mood with a cup of this.

Cranberry juice - Can help prevent gum disease and urinary tract infections. It also delivers 39% of the daily value for Vitamin C in an 8 ounce glass.

Chocolate milk - A glass of skim chocolate milk can keep your abs flat. Delivering a combo of carbs and protein, this is an Excellency post-workout option. Simply stir 2 tablespoons of cocoa powder or syrup into your glass.

Green tea - May keep your weight steady. This tea can also rev up your metabolism and make it easier for your body to fry off the fat. Don't forget about the stash of antioxidants that come in handy in slashing your risk of cancer and heart disease.

Tomato juice - Loaded with vitamins and lycopene, which prevents cancer.

Black tea - Can fend off skin cancer. Also loaded with flavonoids, antioxidants that carry anticancer perks. Drink it hot or cold.

Toothpaste Myths

There are so many choices today and toothpaste is no exception. Many toothpaste makers make claims about how using their product will whiten your teeth, prevent tooth decay, etc. But the truth may surprise you. Here are some things that you may not have known about toothpaste that can help you choose the right one, or in many cases, which ones to stay away from.

- Its all about the fluoride.

This is a host of ingredients in toothpaste, however the key is to find the one that has the most fluoride. Brushing with fluoride toothpaste can prevent tooth decay by up to 40%.

- Look for the seal of approval.

While its tempting to go for the generic, an American Dental Association stamp of approval means that the product has been scientifically proven to do what the box says.

- Whitening toothpaste works, to a certain degree.

Like all toothpastes, whitening toothpaste contains mild abrasives to remove surface stains. The whitening particles are shaped so they simply do a more effective job at removing these stains. They don't however have bleach, which is really what causes those dramatic whitenings.

- Less is more.

A pea size amount of toothpaste is enough to clean your teeth effectively. That will extend the life of your tube as well.

- How you brush is more important than what you brush with.

To do it properly, you need to position the brush at a 45 degree angle so that you get some of the bristles in between the tooth and the gums. Move the brush in small circles in those areas, and then continue on to the rest of the teeth. This process should take about one to two minutes to complete.View the ADA’s step-by-step guide to brushing and flossing for more information.

- Organic toothpaste is just as effective as the regular stuff.

Remember to look for the fluoride content.

- Pastes or gels, they all do the trick.

Both clean your teeth just as effectively. It really comes down to your preference.

Out of Shape

We are all busy people. At times because of work or personal events (wedding, new child, etc.), our lives get even more hectic. One of the first things that we tend to do away with is our workouts during this time. So how long of an absence of exercise does it take before you are out of shape?

Well that matter depends on many factors including your general level of fitness, age, and genetics. Also, your cardio level drops much more significantly than your strength during times of inactivity. An interesting note, because of muscle memory, you can generally get back up to 50-90% of your strength levels after one set of workout. So if you are unable to spend much time during a hellish week getting your workout in, if you can at least get one set of five exercises in, you will at least be maintaining your fitness level.

So breaking it down:

After two weeks - You will probably see a general decline in your fitness level at this point. However, its probably safe to jump back in at the same intensity as where you left off.

More than two weeks - The longer you have taken a break, the more you will have to scale back. If you had a good level of fitness before your break, you will regain your levels much faster than someone who is not.

A break can be a good thing for you as well. If you have been going all out on your workouts, getting some time off may be just what your muscles need to fully recover.

Healthy Snacks

Snacking is a great way to curb your appetite, increase your energy level, or simply keep you satisfied till your next meal. Although usually associated with potato chips, candy bars, and other unhealthy foods, there are almost as numerous healthy options. It may make it easier if you have these snacks prepared in advanced so when the urge hits, you can give the same amount of effort it takes to open up a bag of Cheetos. Keep in mind that food that has a lot of sugar content will actually make you eat more. Hopefully that will make you rethink that Kit Kat bar.

Typically speaking, products that are steamed, boiled, or raw are the best options. As a general rule of thumb, try to keep the calorie intake around 100-200 range. Also watch your portions! There is a big difference between consuming 15 almonds (roughly 100 cals) to a cup of almonds (over 800). Here is a list of healthy snack alternatives. Later on, I will also add some healthy snack recipes as well.

Wheat Cracker with Cheese
Sliced Apple and Almond Butter
Sliced Apple with Sliced Cheese (actually pretty good)
Grapes
Strawberries
1/2 or whole Banana
Small side salad of greens, tomatoes with a tablespoon of dressing
Baby carrots and low-fat ranch
Mini muffins (read the box!)
Popcorn (little or no butter)
A cup of non-sugar coated cereal
Pretzels
Unsalted nuts and raisins mixed together
Low-fat pita with hummus
Orange
Toasted Pumpkin seeds
Fruit smoothie (Freeze fresh fruit such as bananas in a plastic bag, then take them out a couple of days later to blend with ice, soy or regular milk, and a bit of cocoa powder to make a smoothie)
Small can of tuna
Nonfat Cottage Cheese
Protein Bars
Hard Boiled eggs
Frozen Yogurt
Pickles
Olives
Bean Salad
Soy Chips
Sunflower seeds
Sugar free Jello
Broccoli Florets
Cucumber with dip
Small Bagel
Pineapple -canned chuck
Rice Crackers
Mozzerella with Tomato or Lettuce
Edamame
Fruit Crisps
Fat free chocolate pudding
Small baked potato with a tablespoon or two of fat-free yogurt and sprinkle Cajun seasoning
Half an english muffin with low fat cheese, a tomato slice, and one slice Canadian bacon
6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterrey Jack cheese
Oatmeal
Dried fruit
Papaya
Pear
Green Tea
Figs
Raspberries
Dark chocolate
Watermelon
Corn chips with salsa
Mini pizzas

Food weapons for weight loss

If you are looking to lose some weight, these food items can help you in your goal. Try adding these to your daily diet:

Sardines - Pumped with omega-3, try the ones packed in olive oil for a better taste. The protein and fat will you up and minimize blood sugar swings. That makes it easier to stick to your weight loss porgram.

Extra-Virgin Olive Oil - AKA EVOO, for those Rachel Ray fans. Olive oil is high in monounsaturated fatty acids which loser "bad" cholesterol (ldl) and raise "goood" cholesterol (HDL). Research has also shown that it may hel;p shrink belly fat. Look for cold pressed oil bottles of olive oil because it has not been subjected to the nutrient destroying heat.

Avocados - This fruit acts more like a vegetable and is another souce of belly fat reduction, as well as oleic acid, folate, and vitamin e. Blackish-green pebbly skin Haas avocados are higher in fat and loser in carbs than the smooth, bright green Florida avocados.

Almonds - Combines protein, healthy fats, and fiber. Eating almonds has been shown to lower your cholesterol and risk of heart disease.

Blueberries - Another stomach fat killer that is also well known for its antioxidant content.

Broccoli - Low in carbs and calories, its full of vitamins C, A, calcium, potassium, and folic acid.

Red Bell Peppers - Contains eight times as much vitamin A, close to three times as much vitamin C, and four times as many carotenoids than its green version.

A boxer's workout

Boxers are some of the best conditioned athletes in the world. Simply being strong and fast is not enough to make it in the ring. That's why boxers train using plyometric workouts that focus on using a lot of power for short bursts of time. This builds on a boxer's endurance, the ability to last through rounds. Here are two workouts to try out next time you hit the gym.

Do each exercise for 15 seconds at a very high intensity, then move on to the next circuit. Once you have finished all 8 circuits, take a minute to rest, then repeat.

Boxing Workout 1

Squats 8 reps
Vertical Jumps 6 reps
Bench Press 8 reps
Medicine Ball (MB) Chest Pass 6 reps
Barbell lunge 8 reps
Step jumps 6 reps
Lat pull down 8 reps
MB overhead pass 6 reps
Weighted crunches 8 reps
MB sit ups 6 reps

Boxing Workout 2

Left jab 1-6kg dumb-bell 8 reps
Left jab MB throws 3-5kg medicine ball 6 reps
Straight right 1-6kg dumb-bell 8 reps
Straight right MB throws 3-5kg medicine ball 6 reps
Left hook 1-6kg dumb-bell 8 reps
Left hook MB throws 3-5kg medicine ball 6 reps
Right cross 1-6kg dumb-bell 8 reps
Right cross MB throws 3-5kg medicine ball 6 reps
Left uppercut 1-6kg dumb-bell 8 reps
Left uppercut MB throws 3-5kg medicine ball 6 reps
Right uppercut 1-6kg dumb-bell 8 reps
Right uppercut MB throws 3-5kg medicine ball 6 reps

You may have noticed that a lot of boxer workouts include jump roping. Aside from burning fat, this exercise also improves coordination, quickness, endurance, agility, and footwork. Here are some different variations.

Running in place
Double unders - rope goes under twice for every jump
Criss-cross - Cross the arms at the elbows on the descending swing of the rope and jump through the loop. Uncross the arms on the next descending swing and repeat the process

Benefits of Cycling

I am not one of those who enjoys doing a lot of cardio. I would much rather be doing free weights than hop on a treadmill. However, cycling is one activity that I actually enjoy quite a bit. In my current workout routine, I do cardio 2-3 times a week and hit the bike 30 minutes each session (with a book at hand). As the weather gets nicer, I will probably go out cycling more on a daily basis or use it as transportation(recent trends have indicted that gas will be expensive through the summer). Here are some reasons to add cycling to your workout:

1. Good for your heart and health. The blood supply to your body and heart rate both increase. This greatly reduces the risk of heart diseases.

2. Weight loss. This is a given of course. Make sure you are challenging yourself for the maximum effect. When I cycle indoors, I try to keep the rpm level above 60 for the duration of my session.

3. Change in mood. Like other forms of exercise, cycling releases endorphins which is known to cause pleasure and wash away a bad mood. Its also great for relieving stress.

4. Maintains strength and coordination. If done regularly, you will be less likely to get severe injuries such as a fracture.

5. Fitness level improved. The strength of your legs will improve substantially. Cycling also helps tone and shape great looking legs.

6. Improves posture. Bad posture causes back neck pains.

7. Low impact on the body. This is great for people who are older, overweight, or have arthritis.

If you have a gym membership, find out if they offer a cycling class. A popular form of aerobic exercise that that takes place on a specially designed stationary bicycle is called Spinning. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout. During the class, you vary your pace -- sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. Not only does this help you focus inwardly but also work on your mind.

Considering Creatine?

Popular among athletes, creatine is growing in popularity with those who are looking to build muscle mass. It is a naturally occurring amino acid (protein building block) that's found in meat and fish. The liver, kidneys, and pancreas in our bodies also produce it. It is converted into creatine phosphate and stored in our muscles, where it is then used as energy.

Creatine's rise in popularity is due to studies that have shown that it may increase lean muscle mass and enhance athletic performance. This is particularly useful in short duration sports that are high intensity (weight lifting). However, human studies have been variable on the improvement of athletic performance. Not every person seems to respond the same way to the supplements. People who tend to have naturally high stores of creatine in their muscles don't get an energy boosting effect from the extra creatine. Some studies have show that creatine may combat muscle weakness associated with illnesses such as muscular dystrophy. There is no direct link established between creatine and rheumatoid arthritis. It has been shown to increase memory one study where vegetarians were given 5 grams of creatine a day for 6 weeks.

Given the variable nature of this amino acid, consulting a doctor would be advisable before taking it. All the studies have resulted in some mixed conclusions, so the only way to really know what your results would be is to simply try it.

All Body Muscle Training

The following exercises require the use of your entire body to perform. As with all exercises, stay within the circle of what is comfortable to you. Whether you are lifting 20 pounds or 70 pounds and 8 reps or 12 reps, don't overdo it. Your routine should be challenging, but not beyond your ability. Keep in mind that they are very advanced. Using perfect form is necessary to prevent the possibility of injury.

Squat Toss
Stand with feet hip-width apart and hold a med ball or dumbbell. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor. Press through the heels to press back up while sweeping the weight up and overhead. Toss the ball up, catch it and repeat for 12-16 reps..





Bent-Leg Deadlift
This is another move that's often seen in competition, but it's great for us regular folks too since it works all the muscle of the lower body as well as challenging the abs and back. Place a heavy weight on the floor in front of you (dumbbells or a barbell). Squat down as though you're sitting in a chair--knees behind toes, chest lifted and shoulders back. Pick up the weight and stand up. You're not pulling the weight up with your hands...all your concentration should be in your legs. Lower back down, keeping that good squat form and repeat. This is also the proper way to pick anything up--you use your legs and not your back. Repeat this for 10-12 reps.





The Farmer's Walk
This is a move you sometimes see in competition. In the traditional version, you pick up heavy weights in each hand and walk as fast as you can for as far as you can. In this version, you push a heavy weight overhead and walk, keeping your arms locked and your core very tight to support you. You can use a barbell or heavy dumbbells...or anything heavy that you can get a good grip on. Simply push the weight overhead (have a spotter nearby to help if you need to) and walk across the room holding the weight overhead (or at your sides). Repeat for as many laps as you can handle. You'll notice you have to use every muscle in your body to stay in control, so this is a wonderful whole body exercise.





Wood Chop with Band/Dumbbell
Another great whole body move is this one. Attach one end of a resistance band to something sturdy (used the rail of my staircase). You may need to wrap the band around your hand a few times for the right tension. Grasp the band in both hands while also holding a dumbbell (try different weights to find what works for you). Now, begin in a lunge position (A) with arms straight. Keeping the arms straight the entire time, rotate the body towards the other side while sweeping the arms on a diagonal (B). Return to start and repeat for 12-16 reps before moving onto the other side. Repeat for 1 or more sets, depending on your fitness level.





Clean and Press
This is yet another competition move, designed to help competitors lift a heavy weight and get into position for pressing that weight overhead. Again, another great move for the entire upper body. Begin with weights in front of thighs, palms in. Raise the weights up to chest level (almost like an upright row) and in a smooth move, flip elbows down and weights up so that they're over the shoulders. Press the weights up overhead and lower back down, flip the arms back to upright row position and lower. You can do this with a barbell or dumbbells. **To get a real whole body move, begin with the Bent-Leg Deadlift (above) and smoothly go right into a clean and press...a great exercise that will strengthen every part of your body.

28 foods you should add to your diet

If you are trying to add a few new healthy items to your diet, take a look at this list of foods to try. In addition to a short description of how it powers your body, there is also a few suggestions on how to utilize each food into your daily diet.

Fruits

1. Apricots
Beta-carotene packed to help prevent free radical damage and protect your eyes. They are good to be taken dried or fresh while they are still firm.

2. Avocados
Contains oleic acid which is an unsaturated fat that helps lower overall cholesterol and is a good dose of fiber. Try a few slices on your next burger or sandwich.

3. Raspberries
Contains vitamin C and high in fiber. Top your plain low-fat yogurt or oatmeal with these.

4. Cantaloupe
Also high in vitamin C and beta-carotene. Try mixing them in with a smoothie or slice them up and enjoy in a fruit salad.

5. Cranberry juice
Helps fight bladder infection and also good for those who want a natural way to alleviate pain from cramps. Add it to your water.

6. Tomato
Contains lycopene which is one of the strongest carotenoids and acts as an antioxidant. The lycopene is best absorbed when eaten with a little fat so try drizzling a few fresh slices with olive oil.

7. Raisins
Excellent source of iron which many women do not consistently have enough of. Great on your morning cereal or oatmeal.

8. Figs
Vitamin B6 which is attributed to producing mood-boasting serotonin, lowering cholesterol, and preventing water retention. Also a good source of patassium and fiber. Buy a box of fig cookies or eat them dried as a gym snack.

9. Lemons/Lime
High in vitamin C, limonene, furocoumarins. Squeeze it over pretty much any salad, fish, beans, and veggies for some extra flavor and no guilt.

Vegatables

10. Onions
Has quercetin which is one of the most powerful natural plant antioxidants. Great with a rice dish, salads, or with other vegetables.

11. Artichokes
Has fiber and an antioxidant called silymarin which helps prevent skin cancer. Steam them over boiling water for 30-40 minutes, squeeze some lemon juice on top, pluck off the leaves, and enjoy.

12. Ginger
The gingerols help ward off migraines and arthritis pain. Slice or grate some into a stir fry.

13. Broccoli
Plenty of vitamin C adn beta carotene as well as nutrients that help protect against breast cancer. Try not to overcook the broccoli because it will squeeze out the nutrients. Instead, microwave or lightly steam them.

14. Spinach
Studies have shown that his veggie can help reverse some signs of aging. Also contains lutein and zeaxanthin which are cartenoids that help fend off mascular degeneration. Add some raw leaves to your salad or saute it with a bit of olive oil and garlic.

15. Bok Choy
A weapon against breast cancer and also good source of calcium. Saute similar to spinach or toss it in with a stir fry.

16. Squash
Another veggie with large amounts of vitamin C and beta-carotene. Try cutting it up in pieces, scooping out the seeds, and bake/microwave till soft. Add a little cinnamon for extra flavor.

17. Watercress and Argula
Beta-carotene, vitamin C and E are potent in this veggie. Great on a sandwich or addition to a salad.

18. Garlic
Helps lower your blood pressure and bad cholesterol. Instead of butter, bake a head for 15-20 minutes, until it is soft and spread on bread.

Grains, Beans, and Nuts

19. Quinoa
Has 5 grams of protein (more than any other grain), in addition to iron, magnesium, and riboflavin. Add to your soup.

20. Wheat Germ
Good source of vitamin E and a tablespoon is enough to give you 7% of your magnesium for the day. Sprinkle it into your fruit, oatmeal, cereal, or yogurt.

21. Lentils
Has fiber, 9 grams of protein per half cup, and isoflavones which inhibit estrogen-promoted breast cancers. The isoflavones hold up to processing so you can buy them canned, dried, or in soup.

22. Peanuts
Contain mostly unsaturated "good" fat. Great for a protein-packed post workout or something to hold you over till dinner. Can be used in several Thai-inspired stir frys.

23. Pinto Beans
A half of a cup has over 25% of your daily folate requirement. Can be used in a vegetarian chili.

24. Yogurt
There is calcium as well as bateria in active-culture yogurt which helps prevent yeast infections. Even if you are lactose intolerant, yogurt should not bother your stomach. Mix it in with fruit.

25. Skim Milk
In addition to your calcium and vitamin D, you also get b2(riboflavin) and vitamin A. Mix it with your protein shake, cereal, or oatmeal.

Seafood

26. Shellfish (clams, mussels)
Vitamin b12 will help support your nerve and brain function. Also contains iron, magnesium, and potassium. Try it in a bowl of tomatoe-based Manhattan clam chowder.

27. Salmon
One of teh best sources of moega-3 fatty acids. Grill or broil until the fish flakes easily with a fork.

28. Crab
Has zinc and vitamin b12. "Crab" in sushi is usually made from fish so buy it canned and make your own crab cakes.

Building an attractive muscular body - common mistakes

Its common knowledge that in order to build your muscles, you need to lift weights. However, many of us go about this in an ineffective way or the "long" way. Here are some common mistakes and types that will help you achieve your goals.

1. Get off the machine and concentrate on free weights.

There's a reason why almost all professional body builders use free weights to get their results. Machines have their uses, but free weights have many advantages over them. Free weights require the cooperation of additional muscle groups in order to gain balance and control. This means that an exercise with dumbbells meant to build your triceps will also work those muscles around it as well.

2. Train intensively, but don't over train.

You don't need to go to the gym every day. Your muscles grow when you are resting (primarily when you sleep). Make sure your workout is intensive every time you go to the gym. When you muscles get used to the number of reps and weights, it will not work harder, hence grow.

3. Don't neglect your lower body!

Your lower body makes up 60-70% of your body. Not only will you look funny with skinny legs and giant arms, but you are slowing down your gains in muscle mass overall. Exercises such as squats, lunges, and dead weights will increase the intensity of your workouts, producing more growth hormones that will in turn stimulate overall muscle development.

4. Keep your technique and form as much as possible.

Doing an exercise wrong can make you more susceptible to injury. Keep your control at all times with the movements. Thinking about the muscles you are working can help keep you focused on the task at hand. If the weight is too heavy, swallow your pride and lower it.

5. Train with compound exercises.

These exercises involve two or more joint movements. These encourage more greater muscle stimulation and growth. Some great ones to do are deadlifts, squats, bent over barbell row, lunges, barbell press, bench press, dips, and chin ups.