Health Myths

 
     Some people may think they know everything there is to know about their health, but I have some myths that you just may not have known and might even surprise you. 7 myths that you probably didn't know:

1. Myth: Cold weather makes you sick. Truth: People who are chilled are no more likely to get sick than those who were not. It may be that cold weather keeps people indoors where germs are more likely to catch up to you.
2. Myth: You lose most of your body heat through your head. Truth: There is nothing special about the head and heat loss. You will lose heat on any uncovered part of the body. 
3. Myth: Cracking your knuckles will cause arthritis. Truth: Knuckle-crackers are no more likely to get arthritis than those who don't make that annoying sound with their fingers. 
4. Myth: Milk makes you phlegmy. Truth: In a study of 330 patients, nearly two of three believed milk increased phlegm production. But it's not true. In one experiment, volunteers were infected with the cold virus, and some of them drank a lot of milk as well. The weight of nasal restrictions did not increase in those who drank milk, nor was it associated with cough and congestion. 
5. Myth: Sugar makes kids hyper. Truth: Numerous studies show that sugar does not affect behavior, but most parents don't believe this. In one study, parents were told their kids had sugar and they were more likely to report problem behavior-- but in reality, the kids had consumed a sugar-free drink. 
6. Myth: Food quickly picked up from the floor is safe to eat. Truth: Scientists have put the commonly-cited five-second rule to the test. They found that food that comes in contact with the tile or floor does pick up large amounts of bacteria. Food that comes in contact with the carpet does not, but it does have the carpet fuzz. 
7. Myth: It's okay to double dip in the chip dip. Truth: In one study, scientists took a bite of a cracker and dipped it into salsa, cheese dip, chocolate syrup and water. They did the same test with an unbitten cracker. Then they measured bacteria in the dips and the volunteers mouths.On average, three to six double dips transferred about 10,000 bacteria from the eaters mouth to the dip. And each cracker picked up about one and two grams of dip. Salsa picked up the most germs from double dipping. 

These myths definitely make you think twice about things we do in our every day lives. No more double dipping, people!

Motivation

     Well, it's the weekend and for some of you that means it's time to be lazy and not do anything. No motivation to do much exercise or eat right. I thought of some of my favorite motivational quotes that might just kick that lazy habit of yours. Sometimes just reading inspirational quotes can make you jump up and start being active, at least for me it does.

• It's not who you are that holds you back, it's who you think you're not.-Anonymous 
• The secret of getting ahead is getting started.- Mark Twain 
• Fear is what stops you.. Courage is what keeps you going.-Unknown
• Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.- Lou Holtz
• Motivation is what gets you started. Habit is what keeps you going.-Jim Ryan
• Nothing great was ever achieved without enthusiasm.-Ralph Waldo Emerson 
• You miss 100% of the shots you don't take.-Wayne Gretzky 
• Strength does not come from physical capacity. It comes from indomitable will.-Mahatma Gandhi 
• I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life and that is why I succeed.-Michael Jordan
• It's never too late to become what you might of been-George Elliot
• In seeking happiness for other, you find it for yourself.-Anonymous 
• The finish line is just the being of a whole new race.-Unknown 

I hope you found motivation and inspiration in these and I hope that you realize that giving up is never an option, no matter what!

Stop Stressing and Start Stretching

    

      If you start feeling overwhelmed or stressed whether it is because of work, school, family problems, etc. I think I found a solution for you. We should all know about the deep breathing, paint drawing and taking a walk techniques for relieving stress, but did you know that stretching your muscles can actually calm you down? I think it works great. Stretching improves your posture, gets your blood flowing, and relaxes your muscles. So, when you are feeling mentally strained try these stretching exercises to alleviate it. 

1. Stretch your neck. Tilt your head with your ear toward shoulder, incline your head backward and roll your head left and right. Be sure that while your head is tilted back you keep your jaw relaxed.
2. Stretch your shoulders. Put your arm on your chest, pull your forearm with your opposite arm and pull your arm until you feel your shoulder being stretched. Push the arm you are stretching the opposite in order to contract the muscle if you feel that your chest is being stretched instead of your shoulder.
3. Stretch your triceps. Reach up with your right arm, bend your right elbow and put your forearm down behind your head and between shoulder blades.
4. Stretch your scapulae. Extend your arms in front of you, join both hands together and cross fingers. Push your arms further and try to push your scapulae in opposite directions.
5. Stretch your quads. Stand up and pull one leg behind you and repeat with the other leg.
6. Stretch your calves. Put your arms against the wall, bring one leg in towards it while keeping your other leg straight and repeat with the other leg.
7. Stretch your hamstrings. Sit on the floor and put one leg out, reach for it and hold for a few seconds, and then repeat with the other leg then with both legs.
8. Do a butterfly stretch. Sit on the floor, press the soles of your feet together, pull your feet the closest you can and put your hands on your ankles where your elbows are lined up with  your knees. Push against your elbows trying to close your legs and push your knees down. This contracts your groin to get a deeper stretch. 
9. Stretch your lower back. Lay down, bring one leg into your chest, and repeat with the other leg and repeat with both.
10. Stretch your legs fully. Lay flat on your back and extend your leg out, grab the back of your thigh, pull your leg towards your face, and be careful not to jerk your leg. 

If you want to feel even more relaxed then try the citrus lavender sage herbal tea or thousands of others on teavana.com

Tea Improves Your Health

     Ever wonder if you can drink anything else besides boring water on your diet? Well, guess what, tea is excellent for your health and I love to drink it. It can even help raise your metabolism and burn fat. I will give you the top five teas that I believe will not only taste amazing, but have tremendous effects on your body.

1. Peppermint tea- Peppermint tea helps with digestion and can be very useful for treating upsets stomachs. So, if you are feeling sick make sure you have plenty of peppermint herbal tea, add ginger, and honey to help sooth your ache.Peppermint tea also helps the mind by relaxing, comforting, and refreshing your entire body. 
2. Oolong tea- Oolong tea promotes fat burning and helps reduce cholesterol and the concentration of fat in the body. Oolong tea also has the ability to prevent diabetes and heart diseases! Definitely won't hurt to have a few cups of this a day.
3. Rose Tea- This is one of the oldest teas out there. Rose tea has a major therapeutic effect on the body. Not only does it clear toxins and beautify our skin, but it contains vitamins A, B3, C, D, and E and can act fast against infections. It also prevents constipation and helps promote weight loss. I highly recommend this do-it-all tea. 
4. Black Tea- Black tea is a tremendous source of antioxidants and is made from the cameillia plant. It is shown to reduce cardiovascular problems and increases your ability to lose weight and maintain a healthy metabolism. 
5. Star Anise Tea- Last, bust certainly not least this tea has the ability to treat different types of skin conditions, and works as an anti-aging tool. Star Anise Tea reduces abdominal discomfort and works wonders for sore muscles. Of course this tea has the ability to promote weight loss as well. 

Note: I left out Green Tea because i mentioned it in a previous blog post so you already know about it's powerful fat burning ability. 

I know you are wondering where to purchase these amazing teas so I would highly recommend buying them from teavana.com they have a ton of selections to choose from and I think you'll be pleased. 

Exercising Can Be Fun

     The most common excuses for people not exercising are, "It's too hard.", "I don't have time.", It's too boring, i'm tired." and so on and so on. Even though I disagree with all of those excuses one of them might have a valid point. "Exercise is boring." Well, yeah, if you are just starting out and not use to the burn and sweat, that's understandable. Believe it or not, their  are ways to make exercise fun! Yup, losing weight and having fun- it is possible.


     It's always a lot more fun when you have a friend to join you in your exercising, but if you are solo then follow these steps:

• Always listen to music when you go running or walking. Music is a huge motivator to keep going. Make sure you have some loud, rock or scream-o music on that iPhone 5, though. Soft jazz probably won't get your adrenaline running. Also, don't forget to take deep breathes when you run, it burns the most calories from your body.
• If you enjoy playing sports then go get a basketball and a hoop and play some basketball. Running and jumping and shooting burns lots of calories and you're having fun. Be sure to head over to FinishLine.com and get some lose fitting shoes for maximum comfort for your feet. Running and jumping and shooting burns lots of calories and you're having a blast doing it! 
• Go swimming. Swimming is a great exercise that works every part of the body and burns more calories than even jogging! You can burn up to 700 calories in just 30 minutes of swimming. Having fun and burning off that entire cheat day meal you had earlier.
• Dance! Dancing is a very good work out that burns up to 500 calories in 30 minutes! So, if you don't like the basketball court or the water then hit the dance floor. 
• If you have a dog then you have a great excuse to go out and exercise. Playing and running with your dog is a great exercise. Your dog wants to play so why not join him? You'll both have fun and you'll be melting the fat away!

Now, if you have a family member or a friend who wants to join your fun exercise mission then take these ideas into consideration:

• Tennis is a fantastic workout. It's also loads of fun. If you are competitive like me then you'll really enjoy an hour or two of playing tennis. You can play one-on-one or you can play doubles with two other players. Don't forget to bring water with you, you'll need it!
• Get ready to run because playing frisbee calls for lots of running and hand-eye coordination. Throwing the frisbee back in fourth can get a bit repetitive so I suggest you play ultimate frisbee. It's just like football but with a frisbee and no tackling. It's tons of fun if you have a few other people to play with you.
• Go hiking. Hiking with your friend is a great workout and a great rush of excitement. Climbing your way all the way to the top will burn tons of calories and also fulfill your excitement needs. 
• Cycling is by far a great calorie burning exercise and racing your friend or calmly riding side-by-side is very fun. Your legs get a great workout from going up hills and give you that awesome burn.
• Aerobics! Aerobics can be really intense so just stay at you and your partners own pace. Don't forget to get proper stretching and a cool down period in your workout. Just get a workout DVD and move the coffee table and chairs out of the way and enjoy the intensity! Go to Gaiam.com and get the best workout gear for your killer burn!

I hope these suggestions have given you some hope that exercising can be fun and that the excuses are silly and working out can be easy if you let it. Don't forget to relax and remember; have fun!

Deserts For Your Sweet Tooth On A Diet

     We all have a sweet tooth, but feel we can't please our sweet tooth because of our strict diet plan.. Well, that's not true because their are plenty of sugar-free or low sugar and fat free alternatives that taste just the same if not better than our usual tub of Ben & Jerry's cherry Garcia. I'll list some of my top favorites that not only satisfy your cravings, but satisfy your diet as well. 

1. Sugar-free Popsicles- You can never go wrong with a few delicious, fruity popsicles on a hot summer day in July. 
   
2. Ice cream sandwiches- Just make your own! Make sure you use whole grain graham crackers and non-fat or reduced fat and no sugar added ice cream. It's just as good as the unhealthy ones in the stores!
   
3. Raspberry and blueberry parfait- Don't forget to use non-fat Greek yogurt and plenty of fresh berries and sweetened your berry sauce with stevia. Note: Always use stevia instead of any other artificial or real sugar.
   
4. Upside Down Fudge Almond Tart- For you chocolate lovers this is perfect for you. Chopped almonds and dark chocolate (which is a fat burner, believe it or not) combined with sugar-free syrup help give the fudge almond tart it's rich, chocolaty flavor.
   
5. Dessert Pizza- Use whole wheat flour and sesame seeds to make the crust and use low fat cream cheese as your first layer and add your favorite fruits and you can also add a few dark chocolate chips too!
   
6. Green tea, Blueberry and Banana Smoothie- Add some honey to your green tea and mix the banana, blueberries and non-fat milk with the tea in a blender and blend and enjoy! 
   
7. Pineapple Passion Smoothie- One cup of non-fat Greek yogurt, one cup of sliced pineapple, and some ice and blend and enjoy!
   
8. Quick Baked Pears- This simple dessert of pears topped with granola and dried fruit topped with a scoop of low fat frozen yogurt is not only healthy, but delicious! Also, adding a little bit of cinnamon can't hurt either, especially when cinnamon has the power to lower your cholesterol level.  
   
9. Vanilla Bean Angel Food Cake- This dessert has zero grams of fat and zero grams of cholesterol and tastes great and a bit tangy due to the lemon juice.
   
10. Mocha Phyllo Cups- Phyllo is just as flaky as all the other pastries except this one doesn't have any saturated fat and only 80 calories per cup!

Just looking at these pictures make me hungry, I hope you all enjoy! Don't have time to cook? Then use restaurant.com for excellent places to dine!

Blog alert: My next blog will be about exercises you can do that are actually fun!

Building Muscle By Eating The Right Foods

Protein is by far one of the most important nutrients in order to achieve a lean and toned body. Protein rich foods are very easy to find and you probably already have some in your refrigerator or cabinet. If you incorporate these foods into your diet you will see real results and be very pleased with your new body image.

1. Black Beans- This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.
2. Olive Oil- This may seem strange, but olive oil is a great source of monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil also contains oleocanthal, which in an anti-inflammatory component. This helps with muscle pain and inflammation, aiding recovery.
3. Buffalo- Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. It’s also higher in protein, iron, and amino acids. Sounds like a deal.
4. Turkey- 9 grams of protein per ounce. Low saturated  fat content. Plus, it’s a fairly cheap meat!
5. Eggs- Eggs are inexpensive and have about 7-8 grams of protein per egg. Boiled, scrambled or pouched it doesn't matter.
6. Peanut Butter- Calorie dense, packed with good fats and it has protein. An essential food for growing mass and muscle. Drop the cheese-burger and make a peanut butter and jelly sandwich. This will help you pack on pounds needed for sports or getting stronger.
7. Chicken- A 4oz serving of chicken is 27 grams of protein. Has loads of amino acids, and you can make chicken several different ways (to keep it from getting boring). The chicken breast is low in fats, while the dark meat has higher fat content. The chicken is perfect for muscle building needs.
8. Oatmeal- Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet.
9. Beef- Beef should not be excluded from this list. Beef contains iron, zinc and creatine. As mentioned earlier, Zinc is great for increasing testosterone, iron is one of the most abundant metals in your body and creatine aids in the production of adenosine triphosphate (ATP or energy). Beef is a perfect food for building muscle.
10. Sweet Potato- Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before.

     Including these foods (in moderation, of course) into your reduced calorie diet using my fat burning foods and exercise plan will get you looking lean and fit in no time! 

Stay alert for my next blog where i talk about Delicious, low sugar and low fat deserts, including tasty smoothies that you will absolutely love after your healthy meal.