Beat the Flu: Immunity-Boosting Foods

Washing your hands is the best way to kill germs. You can also keep your body in shape to battle a cold or flu with these fresh foods.

his winter, protect yourself from those cold or flu bugs going around. Eat more of these fresh foods to build up your immunity.

1) Nuts
Snack on almonds, cashews or walnuts, which are packed with vitamin E. This antioxidant helps kick those pesky free-radicals out of your body. Vitamin E also helps create antibodies that fight bacteria that make you sick. Other healthy vitamin E-rich foods are seeds and whole grains.

2) Citrus Fruits
The famous vitamin C helps fight infection and a good antioxidant to have — along with vitamin E. But there is more to citrus than just oranges — grapefruits, clementines, lemons, limes and tangerines are all part of this family, and they’re in season in winter so you can enjoy them at their juiciest. Citrus not your thing? Try bell peppers — they have more vitamin C than an orange! Potatoes, tomatoes and kiwi are also great sources.

3) Shrimp
So you’ve heard shrimp has cholesterol, but it’s also extremely low in fat and contains the antioxidant selenium. Many foods have a combination of nutrients, and you need to weigh the “bad” with the “good.” Selenium is a mineral needed in small amounts and works to support a healthy immune system. Seafood and meat are great sources for it.

4) Yogurt
The probiotics — or “good bacteria” found in yogurt and other foods — keep your digestive system up and running. According to research from the Journal of the American Dietetics Association, consuming foods with probiotics regularly may also help boost your immune system. Sauerkraut, miso and tempeh are other food sources to try.

5) Green Tea
The polyphenols in green tea act as potent antioxidants. Research suggests that catechins, a specific type of polyphenol, may stimulate the immune system cells and hinder disease-promoting compounds. Although you may detect a bitter taste, you can disguise it with a bit of honey. Adding milk is a no-no as it will bind to the polyphenols and stop their immunity benefits. (See some of Dana’s ideas on enjoying tea.)

Immunity Downers
Eating tons of high-fat foods and forgoing your daily fruits and veggies can also weaken the immune system. Smokers have an added disadvantage as smoking increases free-radicals, which definitely takes a toll on the immune system (another good reason to quit).

Be wary of restaurants promoting specialty drinks or products with add-ins that claim to increase immunity. The makers of Airborne settled a $23.3 million dollar false advertising suit last year because they claimed the vitamin and mineral mixture miraculously fights the common cold. Your best bet is sticking with whole, natural foods.

Foods to NEVER Eat

There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think "OK, I know this is bad, but it can't be that bad!" Think again.

These seven foods should be avoided at all costs. Not only will they widen your waistline, but they'll also ruin your health in more ways than one.

1. Doughnuts: It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar,white flour and loads of trans fat.

According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, "kreme-filled" doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won't satisfy your hunger as most of the calories come from fat.

"Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations," Nutritionist Susan Burke says.

2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.

Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments, such as the always fattening mayonnaise.

Not sounding so appetizing anymore, huh? Oh, let's not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself: French fries are not vegetables -- they're extremely high in fat and contain a tiny amount of nutrients.

"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium," says Burke.

3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.

A 10-piece chicken nuggets order from McDonald's has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.

4. Oscar Mayer's Lunchables: Sure, they're convenient and easy , but they're also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.

"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Burke says. "Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health."

5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it's a safe bet they're about as healthy as a dessert. Key words to look out for are "puffed," "dyed" and "sweetened."

Most kids' cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you're buying pre-packaged oatmeal, check the label and see how much sugar it contains -- you might be surprised.

"A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out," she said. "There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries."

6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.

A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."

The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!

7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.

"Read labels from back to front," says Burke. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat."

By eDiets.com

Light Flax & Oat Baked Tilapia

I came across a few breading/coating recipes online that used alternatives to flour.

I've tweaked them a bit to come up with this, to add some more flavour and improve the texture. I'm happy with the results, a simple tasty fish with healthy ingredients and low fat.

You could add whatever herbs or spices you like to the flax & oat base. I use my 'magic bullet' for this and it works really well! (have to justify that purchase after all!) Don't try to over coat these, it won't crisp up because there intentionally isn't much oil in this recipe. If your diet doesn't permit eggs you could omit them. Tilapia is quite wet anyway, the coating will still stick, of course not quite as well but I've tried it and it works.

Servings : 8

Ingredients:

2 lbs tilapia fillets (8-9 fillets, each one cut in half)
2 egg whites
1 cup rolled oat (not quick, just regular rolled oats)
6 tablespoons flax seed meal (or add whole flax seeds, they will grind up)
2 teaspoons garlic powder
1 teaspoon onion powder
1/2 teaspoon celery seed
1 teaspoon turmeric
1 teaspoon sea salt
2 teaspoons dried parsley
1/4 teaspoon pepper (to your taste)
spritz oil (optional)

Directions:

1.Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture.

2.Get 2 large bowls out, add the egg whites to one bowl, whisk them up a bit. Add the coating mixture to the other bowl.

3.Using one hand, add about half of your tilapia to the egg white bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the second half of the filets. You may need a second cookie sheet depending on the size.

4.Spritz the top of the filets with oil if you like (ie with an oil sprayer or store bought oil spray).

5.Bake on 375 for about 20 minutes, flipping them half way through. Alternatively you could broil 3-4 minutes per side. Serve 2 pieces per person, with sauce on the side.

Enjoy!

Truth about bottled water

About 25 percent of bottled water comes from municipal water sources that flow to your tap.

Imagine you’ve just been given a choice: You have to drink from one of two containers. One container is a cup from your own kitchen, and it contains a product that has passed strict state, federal and local guidelines for cleanliness and quality. Oh, and it’s free. The second container comes from a manufacturing plant somewhere, and its contents—while seemingly identical to your first choice—have not been subjected to the same strict national and local standards. It costs approximately four times more than gasoline. These products both look and taste nearly identical.

Which do you choose?

If you chose beverage A, congratulations: You just saved yourself a whole lot of money, and, perhaps, even contaminants, too. But if you picked beverage B, then you’ll be spending hundreds of unnecessary dollars on bottled water this year. Sure, bottled water is convenient, trendy, and may well be just as pure as what comes out of your tap. But it’s hardly a smart investment for your pocketbook, your body or our planet. Eat This Not That! decided to take a closer look at what’s behind the pristine images and elegant-sounding names printed on those bottles.

You may actually be drinking tap water.

Case in point: Dasani, a Coca-Cola product. Despite its exotic-sounding name, Dasani is simply purified tap water that’s had minerals added back in. For example, if your Dasani water was bottled at the Coca-Cola Bottling Company in Philadelphia, you’re drinking Philly tap water. But it’s not the only brand of water that relies on city pipes to provide its product. About 25 percent of all bottled water is taken from municipal water sources, including Pepsi’s Aquafina.

Bottled water isn’t always pure.

Scan the labels of the leading brands and you see variations on the words “pure” and “natural” and “pristine” over and over again. And when a Cornell University marketing class studied consumer perceptions of bottled water, they found that people thought it was cleaner, with less bacteria. But that may not actually be true. For example, in a 4-year review that included the testing of 1,000 bottles of water, the Natural Resources Defense Council—one the country’s most ardent environmental crusaders—found that “about 22 percent of the brands we tested contained, in at least one sample, chemical contaminants at levels above strict state health limits.”

It’s not clear where the plastic container ends and the drink begins.
Turns out, when certain plastics are heated at a high temperature, chemicals from the plastics may leach into container’s contents. So there’s been a flurry of speculation recently as to whether the amounts of these chemicals are actually harmful, and whether this is even a concern when it comes to water bottles—which aren’t likely to be placed in boiling water or even a microwave. While the jury is still out on realistic health ramifications, it seems that, yes, small amounts of chemicals from PET water bottles such as antimony—a semi-metal that’s thought to be toxic in large doses—can accumulate the longer bottled water is stored in a hot environment. Which, of course, is probably a good reason to avoid storing bottled water in your garage for six months—or better yet, to just reach for tap instead.

Our country’s high demand for oil isn’t just due to long commutes.
Most water bottles are composed of a plastic called polyethylene terepthalate (PET). Now, to make PET, you need crude oil. Specifically, 17 million barrels of oil are used in the production of PET water bottles ever year, estimate University of Louisville scientists. No wonder the per ounce cost of bottled water rivals that of gasoline. What’s more, 86 percent of 30 billion PET water bottles sold annually are tossed in the trash, instead of being recycled, according to data from the Container Recycling Institute. That’s a lot of waste—waste that will outlive you, your children, and your children’s children. You see, PET bottles take 400 to 1000 years to degrade. Which begs the question: If our current rate of consumption continues, where will we put all of this discarded plastic?

To learn the truth about diet soda, energy drinks and discover the best no-diet weight loss solutions on the planet, check out all of the eye-popping lists at eatthis.com

By David Zinczenko, with Matt Goulding

Spinach Salad with Strawberries

Are your taste buds bored to tears by the same old salads? Then try this flavorful combination on for size!
Seasonally sweet strawberries are showcased in a bed of leafy green spinach dotted with crunchy pumpkin seeds, zesty radish chips and tangy green onions. Top this already flavorful salad with a mixture of fresh parsley, zingy orange zest, tangy ginger, lip-puckering lemon and hot chili oil! This cool delight is sure to snap your mouth to attention and satisfy your finicky stomach at the same time!

Spinach Salad with Strawberries

Dressing Ingredients:1 1/2 Tbsp. lemon juice, fresh1/8 tsp. ginger, ground1/2 tsp. orange zest1/2 Tbsp. parsley, dried OR 1 Tbsp. freshly chopped, (preferred)2/2 tsp. lemon pepper3 Tbsp. olive oil4 drops hot chili oil

Salad Ingredients: 6 cups fresh spinach, washed and torn2/3 cup sliced strawberries (about 6 whole)2 radishes, sliced1 green onion, chopped3 Tbsp. pumpkin seeds, hulled

In a small bowl, combine the dressing ingredients thoroughly.

Place the prepared spinach into a serving bowl. Toss it with the salad dressing. Garnish the salad with the remaining ingredients. Enjoy!

Nutrition information per serving: 170 Calories; 15g Fat; 5g Protein; 6g Carbohydrate; 2g Dietary Fiber.

Foods to Eat Every Day

Losing weight isn't just about avoiding fat-laden foods. Many people make the mistake of simply removing high-calorie concoctions without replacing them with healthier fare. Starving yourself is not an effective weight-loss strategy.

A common misconception is that eating healthy has to be difficult -- it doesn't have to be. Eating right doesn't necessarily have to cost a lot or take up all your time if you know which foods excel in ease of use, nutrient density and versatility.

So, instead of eating foods loaded with calories and lacking in nutrients, add these foods to your daily diet to stay full, feel good, lose weight and get healthy.

Oatmeal is a quick and easy breakfast or snack. Oatmeal has protein, carbs and fiber. It's simple to make -- and cheap! -- plus you can add berries or fruit to make it even more
nutritious.

Apples are easy to grab and take with you anywhere. An apple is a perfectly portioned serving of fruit, a great source of fiber, inexpensive, loaded with nutrients -- and all you have to do is wash them and they're ready to eat! There's a reason for the old adage: "An apple a day keeps the doctor away."

Yogurt has calcium for our bones, as well as being a good source of carbs and protein. It comes in individual containers, making it easy to take and eat anywhere. Make sure it says "live active cultures" on the container, which have an added benefit for your digestive tract.

Berries are perfect to add to yogurt, oatmeal, cereal or eaten alone. They are delicious, packed with antioxidants and just need a thorough rinsing to be ready to eat.

Spinach is a super food that's loaded with minerals, vitamins A and C, fiber, and antioxidants. You can mix it into a salad or top a sandwich with it for added health benefits.

Beans are a great source of fiber and protein. Eating beans with brown rice makes for a complete low-cost vegetarian protein source.

When water gets boring, it's tea to the rescue. It's loaded with antioxidants, calorie-free and can be enjoyed anywhere. Get it with or without caffeine.

Nuts have heart-healthy monounsaturated fat and vitamin E, and studies have shown nuts help to prevent heart disease and cancer. Grabbing a handful of nuts is a great way to snack on the go.

These foods are great to eat every day, but you can get too much of a good thing. Eat proper portions to make sure you're not getting excess calories. Just because something is healthy doesn't mean it's calorie

Amazing Things To Do With Strawberries

With Strawberry Festivals busting out all over the country, we compiled a quick list of Amazing Things To Do With Strawberries this weekend...

1) Date night! You, a date, fresh strawberries, warm chocolate, soft music -- and hijinks ensue.

2) Drizzle fresh strawberries with balsamic vinaigrette (a la mode is good here too).

3) Throw them in a blender and puree as a sauce for cake or ice cream -- add a little sugar if you want.

4) Sugar it up. Dip fresh strawberries in a bowl of sugar and eat.

5) Feel good. Eight medium strawberries pack 140% of the RDA for vitamin C, plus serve up folic acid, fiber and potassium.

6) Strawberry-infused vodka. Washed and sliced strawberries dropped into an airtight, sealed container with vodka (out of direct sunlight) + 2 to 5 days = cocktail time.

7) Slice over cereal or oatmeal.

8) Throw in a bowl with cream.

9) Use sliced strawberries in a salad along with your go-to ingredients.

10) Freeze! Put whole, clean berries on a cookie sheet with stems and caps removed, and place on a cookie sheet in a single layer. Freeze for about 24 hours and then remove, placing in freezer bags or freezer-safe airtight containers. Return to the freezer until you are ready for them.

11) Strawberry jam. Anyone have a really good recipe from their grandma that they want to upload and share?

12) Facials! Ten strawberries mixed to a pulp with 3 - 4 tablespoons of honey. Apply to your face (if you aren't allergic to strawberries), relax, think good thoughts and then rinse.

13) Mix into your cream cheese cake or cupcake frosting for a delicious, fruity-fresh taste.

What's missing? Let us know below...

5 Ways to Boost Your Metabolism

How many times have you wished that you could swallow a pill and wake up in the morning thinner? It would be really nice if such a pill existed, but it doesn't. So, with that in mind, what can we do for quick, easy and sure weight loss?

1. Drink 64-plus ounces of water each and every day.

2. Get cardio exercise EVERY day; gradually building to the point where you get a minimum of 30 minutes a day.

3. Add fresh raw fruits and vegetables to your daily diet.

4. Limit the "bulky" carbs: white flour, potatoes, cereal, etc.


5. Identify the biggest obstacle you consistently face that stymies your weight loss and overcome it, rid yourself of it and banish it from your life forever!

Sound too hard? Seem impossible?

It isn't. The above mentioned 5 tips are really nothing more than a recipe for healthy living. You aren't food combining impaired. You aren't willpower deficient. Your weight is, in most cases, a direct result of what you are consuming and how much you aren't moving.

MOM`S KITCHEN

MOM`S KITCHEN UTENSIL HOLDER


This handy holder stylishly keeps stovetop essentials right at your fingertips. Comes complete with four utensils: Wire whisk; wooden spoon; wooden scraper; wooden fork. Dolomite holder. 5" diameter x 6" high.


> > > Order Now



MOM`S KITCHEN LARGE MUG


Nice and thick and decorated with wit, these diner-style mug is awesome for giving your crew a nice big serving of their favorite warm brew. 14 oz. Microwave and dishwasher safe. 3 3/4" diameter x 4 1/2" high.



> > > Order Now





MOM`S KITCHEN DINNER PLATES


Charming checkers and pastel colors make these plates a heart-warming addition to any table. Stoneware. Microwave and dishwasher safe. Each plate is 10 1/2" diameter




> > > Order Now

More ideas for Mother's Day at the International Cooking Portal

Is Chocolate Better Than Sex?

Here are 12 reasons looking at why the dark sticky stuff wins every time.

1. It stays hard by simply putting it in the fridge

2. It doesn't snore straight after the act of passion is finished

3. Chocolate is an aphrodisiac. The Aztecs and the Mayans used it in rituals that resulted in wild orgies. The Aztecs allegedly banned their women from eating chocolate just in case they got horny ... even in Aztec days there was obviously a time and a place for everything.

4. Chocolate gives you stamina, most men could do with some.

5. Chocolate contains a naturally occurring amino acid called phenylethylamine. It helps to cure hangovers, it gets rid of the headache; sex doesn't, it normally makes it worse.

6. Chocolate contains theobromine. This is a mild long lasting stimulant that leaves you in a good mood for ages afterwards. Sex normally doesn't quite match up to this.

7. Casanova drank melted chocolate by the pint before performing his charms. I wonder what he would of been like if he hadn't.... “Not tonight dear, I'm out of chocolate”

8. Staying on the historical theme, France's, Louis XV had a well known mistress, who always served up chocolate before letting her lovers into her boudoir. Maybe she was being paid by the hour.

9. What tastes best, chocolate or sex?

10. Sex can pass on diseases. With the odd exception of a salmonella scare, chocolate doesn't.

11. The antidioxants in chocolate reduce cardiovascular disease and can help you live longer. What's cheaper to insure? A bar of chocolate or a husband.

12. Eating chocolate can be messy at times, however sex can be a whole lot messier, on more than one level.

100-Calorie Snacks

Use these 24 snacks under 100 calories to satisfy your hunger without damaging your diet.

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear -- you don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of healthy snacks that are all 100 calories or less and require little or no preparation.

1. Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

2. Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

3. Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories.

4. Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

5. Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

6. Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

7. Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.
Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

8. Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

9. Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

10. Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

11. Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

12. Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

13. Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

14. Plums -- Three on the small side add up to around 90 calories.

15. Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

16. Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

17. Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

18. Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

19. Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

20. Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

21. Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

22. Grapes -- Ever try them frozen? A great treat! Thirty are under 100 calories.

23. Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

24. Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories

By eDiets Staff

Small Changes, Big Results - Part II

Pick Your Beat


Tempo can be a powerful motivator, according to Costas Karageorghis, PhD, associate professor of sport psychology at Brunel University in England, who studies how music affects people. Recently he reported in the International Journal of Sports Medicine that when musical beats per minute (bpm) roughly correspond to a person's heart rate during exercise, motivation dramatically improves.
Costas suggests experimenting with music of different tempos to see what coaxes you into a more positive frame of mind.
To get you started, he's created playlists for different activities with bpm guidelines. (You can determine a song's beats per minute by Googling the title with "bpm," or try sites like EZ-Tracks.com and JamGlue.com.)




Meditation and yoga (50 to 76 bpm):

"Albatross ," Fleetwood Mac (66 bpm); "Evenstar," London Philharmonic (50 bpm); "Terrapin," Bonobo (76 bpm).



Walking (95 to 120 bpm):



"Let's Get It Started," Black Eyed Peas (105 bpm); "Pon

De Replay," Rihanna (100 bpm); "This Is How We Do It," Montell Jordan (104 bpm).



Running; elliptical machine (125 to 160 bpm): "Push It," Salt-N-Pepa (124 bpm); "Put Your Hands Up for Detroit," Fedde Le Grand (129 bpm); "Run to You," Bryan Adams (135 bpm).

Time Major Decisions


During the week before ovulation, both estrogen and testosterone increase in order to help prepare the egg," says Rebecca Booth, MD, author of The Venus Week: Discover the Powerful Secret of Your Cycle...at Any Age .
. "Estrogen is going to make you more creative and emotional, while testosterone will raise your assertiveness and your self-confidence." So the week and a half after your period is the ideal time to work on projects that require insight and out-of-the-box thinking, or to tackle something you need courage for, like asking for a promotion. However, she cautions against making relationship decisions during this time. "The estrogen will make you sappy, and the testosterone can make you rash," says Booth. "So if you feel like doing something big and sweeping, give yourself a few days to think it over."



When You Learn Something, Say It Out Loud


The more actively you engage your brain in the process of learning, the more likely you are to retain knowledge, says Janet Sherman, PhD, assistant professor of psychology at Harvard Medical School. In fact, researchers have found that repeating information—the name of a person, a phone number, anything you're trying to absorb—in different ways increases retention. You might try phrases like "So you're saying…" as an opportunity to go over the fresh information and build on it. Or when you hear a story, tell it to someone new; just thinking about it in a different situation will help your mind store the details.

Small Changes, Big Results - Part I

Eat an Apple...

Have a walnut. Speak your mind. Forgive that lousy friend. Plan ahead. Sara Reistad-Long has a little list of tiny but powerful life tweaks that will make you happier, healthier, and—yes!—better.

New research from Pennsylvania State University found that people who did consumed nearly 190 fewer calories at the meal than those who'd taken in the same number of calories (125) in the form of applesauce, fiber-fortified apple juice, and plain apple juice.
"All calories are not created equal", says Mark Hyman, MD author of Ultrametabolism: The Simple Plan for Automatic Weight Loss . "A whole apple feels like more. It has more fiber and nutritions, and make you feels full longer."
The Penn State volunteers ate their apple about 15 min before lunch - and the authors suspect the effects might have been even more dramatic had they eaten the peel (which was removed) thanks to the extra fiber.

Brush Your Teeth with Your Other Hand

Using your nondominant hand to do simple chores can improve your mood and your memory; that's because the action stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that encourages the growth of neurons linked to long-term memory and mood. "When you're depressed or under stress, your brain's production of BDNF plummets," says Moses Chao, PhD, professor of neuroscience and psychiatry at New York University School of Medicine. (One of the lesser-known effects of antidepressants, he says, is to raise the levels of BDNF.) Anything unexpected—smelling rosemary first thing in the morning, for example—can activate BDNF.

Drink Filtered Coffee.

A growing body of evidence is linking unfiltered coffee to higher levels of both LDL and total cholesterol. The reason, scientists suspect, has to do with terpenes—compounds found in the oil from coffee beans. Unfiltered coffees such as those made in an espresso machine or with a French press or a percolator have more terpenes, which interfere with cholesterol metabolism. "Filters catch surface oils," says Nancy Snyderman, MD, chief medical editor at NBC News and author of Medical Myths That Can Kill You: And the 101 Truths That Will Save, Extend, and Improve Your Life "I learned the hard way that gold filters do very little. Paper filters are far more effective."

Power Up Your Walk

If you've been anywhere near a gym lately, you've probably heard the word "core". Targeting the abs and back, core work develops supple muscles and decreases the risk of injuries. It also improves athletic performance and eases lower back pain, according to a 2008 review from the University of Colorado School of Medicine. You can easily slip in a little core conditioning while you're walking, says Michelle Demus, program director at New York's Pure Yoga studio. Take a deep inhalation, then, with a strong exhalation, pull in your navel toward your spine; hold for a count of five, and release. Do this 10 times while you're walking, take a short rest, and do two more sets. Another way to add core conditioning to your walk is to throw in a few lunges: Keeping the spine long and abdominals engaged, step about 3 feet forward with the right foot—the knee must stay directly above the ankle—and draw the left foot up, so you're balancing on the right leg for a moment. Repeat with the other foot.

Have a Few Walnuts

If you're dragging, consider an unusual suspect: your liver. Thanks to the fatty, carb-heavy American diet, millions of adults are "increasing their odds of liver inflammation and putting themselves on the path toward cirrhosis—and they might never have touched a drink," says Jan Garavaglia, MD, host of the Discovery Health Channel's Dr. G: Medical Examiner and author of How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier from America's Favorite Medical Examiner . Fatigue and malaise are early symptoms of nonalcoholic fatty liver disease; to help prevent or reverse it, try eating an ounce of walnuts daily; they contain liver-healthy omega-3s.

In general, try to replace junk food with fruit, vegetables, fish, and whole grains.

NOT ALL FAT ARE CREATED EQUAL

There are basically four types of fats in our diet.

Saturated fats are found in beef, chicken, cheese, butter, palm and coconut oil. They are solid at room temperature and melt when you heat them. These fats may increase artery-clogging LDL cholesterol in the blood, which is associated with an increased risk for heart disease.

Monounsaturated fats , which are found in canola, olive and peanut oil, may actually lower the LDL in the bloodstream.

Polyunsaturated fats are found in corn, sunflower, safflower and canola oil and are necessary for maintaining healthy cell structure.

While monounsaturated , polyunsaturated and saturated fats can have a rightful place in our diet, there is another fat that should be avoided altogether.

Transfats are often formed when vegetable oils are processed into margarine or shortening and are found in a variety of packaged foods. Transfats are the most harmful type of fat because even small amounts can increase the LDL and lower the HDL (the "good" cholesterol).

At home, transfats can be eliminated from many recipes by replacing margarine with canola oil, although some adjustments to the recipes must be made.

Portion Distortion

Getting the appropriate number of calories to maintain a healthy weight comes down to controlling portion size. Accurately estimating portion sizes in our diet can be tricky. Restaurant portion s are increasingly oversizes compared to what we should be eating at home even the plates themselves have actually grown in recent years.

The average 30-year-old woman with a sedentary lifestyle (desk job) needs to consume approximately 1800 calories a day to maintain a healthy weight. Ideally that translates into a daily consumption of 5 fruit and vegetable servings, 6 servings of grain, 5 ounces of meat or beans and 3 servings of non-fat dairy foods. The challenge in designing a diet comes down to determining the calorie requirement and translating it into menu selection with proper portion sizes.

Got Milk?

Low-fat dairy products are very beneficial for the heart as well as bones. Most people know that calcium, as found in milk, is the building block of bones and teeth, but now we know that calcium also reduces the risk of developing high blood pressure and works to strengthen the heart muscle.
Dairy products are just about the only food that can supply an adequate amount of calcium. Low-fat dairy products are recommended for all ages from 2 years and up and are especially important for growing teenagers, pregnant women and nursing mothers. The current recommendation is for three 1 cup servings or nonfat or low-fat dairy products daily for adults and four servings for teenagers. In addition to calcium, diary products also provide Vitamin D, which is necessary for calcium to be absorbed.

Variety is the Spice of the Life

Our bodies require a great number of different nutrients to keep us healthy. The simplest way to insure that we meet the body's needs is to make sure that we eat a variety of different foods. Taking supplement pills cannot always take the place of obtaining out nutrients from food. Nutrients that are introduced artificially in pill form are not as efficiently absorbed by the body, and pills sometimes contain too much of some vitamins or minerals that can be toxic to the body.

In 1991, The National Cancer Institute introduced the "5A Day for Better Health" program,which focuses in increasing public awareness of the need for a diet richer in fruits and vegetables as a way to avoid cancer. An important benefit of a diet high in fruits and vegetables is that these goods are nutrient dense and not calorie dense.

One simple way to ensure variety is to eat food in different colors. The latest food-guide pyramid designed by USDA breaks down fruits and vegetables into color categories to introduce us to use of colors in making food choices. Yellow and orange vegetables contain different vitamins and minerals than red or green ones. The simple tomato packs a nutritional punch and has even been shown to lower "bad" cholesterol in the blood. Carrots have been found to be associated with lower likelihood of dying from heart disease. You never know what new health benefits can be found in your next salad!

Eating Healthy

More and more people these days are interesting in eating "healthy", bu no one is quite sure what that mean. We know it is important because the leading causes of death in USA are coronary heart disease, cancer,stroke and diabetes and there seems to be a strong correlation between positive lifestyle choices in terms of diet and exercise, and prevention of these diseases.

It is difficult to filter all the confusing information that bombards us on a daily basis from friends, relatives and the media. The science of nutrition is not static, because there are always new studies and new discoveries about the effects of different foods on our health. Here you'll find some general nutritionalguidelines based on the latest findings that can be used to keep us as risk-free as possible.

Coming soon...

1. Variety is the spice of life.
2. Got Milk?
3. Portion Distortion.
4. Not all fats are created equal.
5. Fill up on fiber and nutrition.