A Flatter, Tighter Tummy, Guaranteed

A toned, flat abdominal is a goal many of us strive to achieve in time for beach season, but you don’t need to commit to endless crunches and ditching all your fav foods. A sculpted core and trim tummy can be attained by incorporating small changes into your day.

Here are 25 ways to get your belly ready for the beach...

Take Your Social Group Outside

Instead of catching up with friends over food and drinks, suggest a reunion on the move-you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together.

The Roll-Up

Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.

Make Time For Cardio

Aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two.

Try Out new Moves

Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, and then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight Fat with Fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be Pushy At Restaurants

Don’t be afraid to ask the server for substitutions, or additions to your meal. Most restaurants are fairly cool about it. Choose steamed veggies instead of white rice, or mashed potatoes for your sides. Substitute salad or soup for French fries. Simple small choices make a big difference.

Do the Windshield Wiper

Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.

Clean Your House

One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut Back On The Salty Snacks

Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry Fat With The Boat Move

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That's 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add This Green Fruit to Your Diet

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.

Play Catch

Get into a crunch position-lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you-first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

Skip Your Daily Soda Habit

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for water, or low cal flavoured water.

Get on the Wagon

That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle Off Your Belly Pooch

Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time. If you can’t get outside and kayak, try the rower at the gym. Rowing is also one of the best cardio exercises on the planet, and it requires a lot of core strength.

Sprinkle These Seeds On Your Salad

Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.

Sculpt Your Core While You Walk

As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.

Add Fresh Seafood to Your Plate

Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.

Drink More H20

Forget water weight: Drinking lots of water helps flush out bloating that your body might be holding onto.

Stand Tall While Pumping Iron

Stand as much as possible when doing weight-lifting exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on  keeping your abs tight and maintaining good posture while you lift, but without holding your breath.

Sleep Away Your Belly Fat

Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.

Tone Up with Tennis

A few sets of backhands and forehands in the cool spring weather, and you'll feel your abs getting tighter after just a few sets. You'll strengthen your obliques with every stroke.

Keep Peanut Butter On Your Diet

One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.

Punch Your Way to a Flat Stomach

Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.

Sculpt While You Sit

While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.

Digestive Problems?

Do you ever have that feeling of being "backed up"? Or maybe you have gas, cramps, pain, diarrhea, and bloating more often than not? It's a common side effect of many of the foods we eat today. Choose food wisely if you feel that you have a sensitive digestive track.

Here are a list of foods that inhibit proper digestion.

1. Dairy Products - Cheese, Milk, Ice Cream & Yogurt. It has to do with the high sugar & fat content. Plus our bodies are not made to break down dairy products after infancy.
2. Spicy Foods
3. Acidic Foods - like citrus fruit, and tomatoes. Too much citrus fruit can cause problems.
4. Fatty Foods
5. Fried Foods
6. Processed Foods - Like white bread. They lack fiber.
7. Artificial Sweetener - Sorbitol, which can be found in gum, diet foods, and some fruit like apples & peaches. It's very hard for your body to digest, and when it enters the large intestine, can cause gas.
8. Alcohol
9. Caffeine - Causes gastrointestinal track motility - basically is speeds everything up, which can cause diarrhea.
10. Sweet or Salty - You're body doesn't like digesting foods that are super sweet, or super salty.
11. Spoiled Foods - DUH!

INSANITY - Day #2(a)

OK, so Workout (day #2) was INSANITY! LOL I totally get why this workout program is aptly named that.

It was Core Cardio Training day. And let me tell you! I thought I was a fit guy. BUT apparently I'm not. I couldn't keep up, and i had to take multiple breaks. By the end of the 30 minutes, I was sweating like a pig. But I felt amazing! And I'm super excited for Day (workout) #3!

Today's workout consisted of cardio, with a lot of plyo & sport moves. Jump squats, sprints, jumping jacks, burpies, more jumping, push ups, and CRAZY abdominal exercises! Shaun T. (creator) called them Suicide Drills. And man where they ever!

Before I say; "Go out and buy INSANITY!" I'm going to continue investigating, and reporting back to you! Stay tuned for more info, and pics.

INSANITY Workout Program - Day 2

I survived Day #1 of INSANITY which was a Fitness Test, and "they" recommend you do every two weeks so you can track you progress, improvements, strengthen, and improve cardio abilities.

The Fitness Test is comprised of 8 different components, each performed for a maximum of one minute, with one minute rest in between. The idea is you perform as many repetitions in that minute as you can, and two weeks later when you do your Fit Test again, you can try to bet your previous score, and improve your overall fitness.

It was about a 25 minute workout, and it was great! My heart rate was up, I was sweating, and felt great afterwards. It was mostly cardio, sports training, and plyomertic moves. Which are hard if you're not used to doing them.

Today's workout is more Cardio Training & Plyomertic Sports Conditioning. I'll check back with you soon!

Here is a photo of me on Day #1. I'll post weekly updates so you can follow along with my progress.

TV is Good for You

Okay, that is a bit of a white lie. But you can learn a lot from watching educational television shows. Not that reality crap.

Here is what I learned last night watching TV...

• Eating too fast can make you gain weight. YES, this is very true. When you eat, your intestine secretes a enzyme that absorbs nutrients. The main function of this enzyme is actually to signal the brain when you've had enough food. So if you eat too quickly, you will over eat, and the signals will not reach the brain in time to tell you to stop.

• Marinating your beef in rosemary and/or herb spices will lower the carcinogens in the meat when you cook it. True! When we cook beef at high temperatures there is a process that happens to the molecules which turns them into free radicals (or something bad like that). When you ingest the beef, these free radicals attach themselves to cells, which could potentially cause a cancer cell. Using Rosemary, and/or herb spices lowers the risk by a staggering 79-88% !! The herbs actually have antioxidants in them which absorb the free radicals during cooking. So you absorb less when you eat. Plus, the herbs and rosemary add a wonderful flavour!

• Washing your hands in hot water kills bacteria. Wrong! To effectively kill bacteria on your hands, you'd need to wash your hands in water that is 110 degrees. Which is obviosuly WAY to hot for your hands. BUT what does effectively kill bacteria on your hands is soap! Duh! Now, some people say that antibacterial soap works better at removing germs on your hands than regular soap. In fact, this is not true. Regular soap and antibacterial soap remove the same amout of germs. There is no difference!

Who knew TV could teach you so much?!

Burn Fat, Build Lean Muscle with CLA

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid that affects the way our body stores and uses energy, causing a significant increase in lean muscle mass and a decrease in body fat. This also contributes to a more efficient metabolism, since muscles burn more calories than fat. CLA also inhibits enzymes that help break down fats, slowing the amount of fat deposited and stored in the body.

CLA occurs naturally in meats and dairy products. However, changes in eating habits and food production methods mean that we are getting 80% less CLA in our diets than 20 years ago. Many people have reduced their meat and dairy intake, and most beef cattle are now raised on grain-based feed, not grass rich in linoleic acid.

Food Safety 101

From time to time, you may hear about food scares in the news, leaving you wondering what’s safe to eat. The good news is, simply handling certain foods properly can help keep you healthy. Here are a few common foods that require special attention:

Poultry and meat: Raw poultry and meat can harbor dangerous bacteria that may cause serious illness or even death if not handled properly. Always use a dedicated cutting board to prepare raw poultry and meat and thoroughly wash all surfaces and utensils that have come into contact with it. In addition, make sure you carefully wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have occasionally been associated with salmonella poisoning. Salmonella may be found on the outside of the eggshell before the egg is washed or it may be found inside the egg if the hen was infected. However, eggs contain natural antimicrobial substances in the egg white, and all eggs are washed and sanitized before they are packed. Factors that contribute to disease outbreaks are inadequate refrigeration, improper handling, and insufficient cooking (salmonella is destroyed by heat). Egg dishes properly prepared and promptly eaten are rarely a problem. Remember to always keep your eggs refrigerated and make sure you use them immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and vegetables may be contaminated with bacteria or coated with pesticides. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados, too. Also, keep fruits and veggies separated from raw meats, seafood, and eggs in the refrigerator. If you hear that produce has been contaminated (as bagged spinach was at one time and cantaloupe was a year ago), it’s better to stop eating it for a while until the issue is resolved.

Seafood: Always look for freshness when choosing seafood. In some cases, when the catch has been left out in the sun too long or the fish haven’t been transported under the proper refrigeration, toxins known as scombrotoxin, or histamine, can develop. When purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have shiny flesh — steer clear of fillets that look dry or dull. Keep fresh fish refrigerated for up to two days, or freeze it if you can’t cook it within that time. If you’re buying frozen fish, make sure the package isn’t torn and that there are no signs of frost or ice crystals, which could indicate that the fish was thawed and refrozen. Be sure to thoroughly clean all surfaces and utensils after preparation.

Imported Foods...

I came across this very disturbing email. I'm not sure exactly how much of is it true. BUT it's worth a read AND probably worth your personal attention. Even if it only takes you a second during your next grocery shopping trip.

How is it possible to ship food from China cheaper -- than having it produced in Canada or at least the U.S.?
 FOR EXAMPLE THE "OUR FAMILY" BRAND OF THE MANDARIN ORANGES SAYS RIGHT ON THE CAN FROM CHINA .... SO FOR A FEW MORE CENTS BUY THE LIBERTY GOLD BRAND OR THE DOLE IS FROM CALIFORNIA .

ALL "HIGH LINER"AND MOST OTHER FROZEN FISH PRODUCTS COME FROM CHINA OR INDONESIA.  THE PACKAGE MAY SAY "PACIFIC SALMON" ON THE FRONT,  BUT LOOK FOR THE SMALL PRINT.  MOST OF THESE PRODUCTS COME FROM FISH FARMS IN THE ORIENT AND THERE ARE NO REGULATIONS ON WHAT IS FED TO THESE FISH.

Recently a Montreal Gazette had an article by the Canadian Government about how Chinese feed the fish.  They suspend the chicken wire crates over the fish ponds, and the fish feed on chicken sh_!  Canadian Government recommended and stressed NOT to buy any type of fish imported from China.  If you search the Internet about what the Chinese feed their fish you'll be alarmed, e.g. growth hormones, expired anti-biotics from humans etc., and never buy any type of fish or shellfish that comes from these countries...Vietnam  China, Philippines.  Check this out personally.

Can's of Truffles from France are only packaged there. The Truffles are product of China.
ALSO WATCH FOR PICKLES!!!  A LOT OF THE NO-NAME PICKLES COME FROM INDIA.
BICK'S HAVE RECENTLY CEASED OPERATIONS IN CANADA -- DON'T BUY THEM.

Another example was in canned mushrooms.  No-Name brand came from Indonesia.
Next to them were President Choice brand. Product of Canada!!  The PC went into my grocery bag.

Also check those little fruit cups we give our children.  They use to be made here in Canada in the Niagara region until about 2 years ago....They are now packaged in China!

While the Chinese, export inferior and even toxic products and dangerous toys and goods to be sold in North American markets, the media wrings its hands and criticizes the Harper Government or Obama Administration for perceived errors.

Yet 70% of North Americans believe that the trading privileges afforded to the Chinese should be suspended!!  Well, duh.  Why do you need the government to suspend trading privileges?

SIMPLY DO IT YOURSELF CANADA & U.S.A.!!

Simply look on the bottom of every product you buy, and if it says 'Made in China' or 'PRC' (and that now includes Hong Kong), simply choose another product, or none at all.

You will be amazed at how dependent you are on Chinese products, and you will be equally amazed at what you can do without.

Who needs plastic eggs to celebrate Easter?  If you must have eggs, use real ones and benefit some North American farmer.  Easter is just an example; the point is not waiting for the government to act...just go ahead and assume control on your own.

Canadian Thermos bottles were made here for many years. Thermos sold out in the 1990's and now the bottles, those that keep our food warm or cold are now made in CHINA.  We lost about 200 jobs!

THINK ABOUT THIS,

If 200 million North Americans refuse to buy just $20 each of Chinese goods, that's a billion dollar trade imbalance resolved in our favour...fast!!
The downside?  Some Canadian/American businesses will feel a temporary pinch from having foreign stockpiles of inventory.
Just one month of trading losses, will hit the Chinese for 8% of their North American exports.  Then they will at least have to ask themselves if the benefits of their arrogance and lawlessness were worth it.

START NOW and don't stop.
Send this to everybody you know.  Let's show them that we are intelligent Canadians/Americans, and NOBODY can take us for granted. If we can't live without cheap Chinese goods for one month out of our lives, WE DESERVE WHAT WE GET!

Pass it on, North America !!   

Excellent LEG Toning Exercise

Sumo Squat

Try this exercise to tone and strengthen your inner, and outer thighs:

• Stand with your feet as wide apart as possible while pointing your toes outward.
• Lower your body until your thighs are parallel to the floor.
• Hold for a beat, exhale, and then press back up to starting position. Repeat.

Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back. It's up to you to use additional weight or not.

Healthy Eating - Basic Principles

Variety and quality are two essentials when it comes to eating well and reducing your risk of chronic disease. While the basic principles of healthy eating are quite simple, unfortunately the majority of people fail to follow them, and end up looking like Homer Simpson. ->

Embrace variety. Don’t base your diet predominantly on just a few foods. Consuming a wide variety of healthy foods, especially nutrient-dense, high-fiber vegetables and fruits in a rainbow of colors, provides you with the phytonutrients (plant chemicals) you need to stimulate your body’s immune cells and infection-fighting enzymes and prevent disease.

Avoid processed foods. Your diet should consist primarily of whole foods that haven’t been adulterated by processing or the addition of sugars, a lot of sodium, trans fats, and preservatives. Evaluate the quality of the carbohydrates, protein, and fats you eat and learn how your food is produced. Be aware that the nutrient value of the animal protein that ends up on your plate can vary widely depending on what food was available for that cow, pig, lamb, chicken, or fish to eat.

Avoid empty-calorie foods and beverages. Some foods and beverages, such as packaged baked goods and sugary sodas, are filled with empty calories to begin with; while others, like white bread and white rice, are stripped of their nutrients and fiber during processing, destroying their nutritional value.

Remember that taking vitamin or mineral supplements is not a substitute for a healthy whole-foods diet. Be aware that calories count, but…stop obsessing about calories, grams of fat, carbohydrates, protein, or anything else. Counting every calorie and weighing your food down to the ounce is simply not conducive to a pleasurable lifestyle or useful for keeping extra weight off over the long run. When you make healthy food choices most of the time you will be satisfied with reasonable food quantities, and counting becomes unnecessary.

 

2012 New Year Resolution

There is going to be a lot of crap floating around out there about how to loose weight and keep it off this year. There really are many different ways to do so, and finding the one that works for you is as important to YOUR weight loss as your own genetic structure. 

So my advise this year is to keep it simple. Don't take on too much. Make realistic goals. Like loosing 5-10 pounds over the next 6-8 weeks. Not something ridiculous like 20 pounds. 20 pounds will take  much longer than that.

Adopt smaller changes in your daily routine. Like cutting back on the sweets (2-3 per week, instead of daily), or limiting your caffeine intake to one cup of joe per day. As you slowly add these changes into your daily life, you'll find them easier and easier to make habitual, and last the entire year through.

Here are some tips I found that are very useful, and easy to adopt:

#1 Surround yourself with positive people. As you begin your weight-loss journey, get family and friends to support and inspire you. Ask them to encourage you to make healthy decisions and stick by you during challenging times. Having the right support will help keep you committed to your goals.

#2 Be creative. Make one of your resolutions a commitment to introduce new nutritious, appetizing foods into your daily meals. Aim to try one new vegetable a week or experiment with different ways of preparing basic seafood, meat, or poultry dishes. Being creative with foods and recipes will not only help prevent food boredom, but it will also keep you on the right track.

#3 Set realistic weight-loss goals!! Studies show that while crash dieting can lead to quick weight loss, it ultimately leads to more weight gain over time. To help you stay on a healthy path as you shed excess pounds, set realistic goals. With a gradual weight-loss plans, you’ll learn good eating habits, improve your overall health, and keep the weight off as eating right most of the time becomes your lifestyle.

#4 Reward yourself. Every success counts — big or small. So whether you’ve decided to get off the couch, quit smoking, or kick another unhealthy habit, it’s important to reward yourself for your achievements. Instead of using food as a reward, treat yourself to other things that help you feel good about yourself like new workout clothes or a new (tighter) pair of jeans.

Tips so You Won't Overdo it This Holiday Season

Remember these tips as you fill your holiday plate:

 

Load up on fruits and vegetables. They have more fiber and fewer calories so you can fill your plate, eat healthy, and satisfy your appetite.

 

Move away from the buffet. Fill a small plate with no more than two food items at once and then mingle. Hang out with the talkers, not the eaters. Keep something in your hands, like a low-calorie drink, and avoid the temptation to grab appetizers as they pass by.

 

Don't deprive yourself completely. Allow yourself a few special holiday treats, but choose carefully. Think before you load your plate with holiday food. Bypass most of the buffet and save your calories for the foods you really enjoy.

 

Prolong the moment. The longer you linger before indulging in your holiday food choices, the less likely you’ll eat too much. Don't head straight to the front of the buffet line. If you're the first to eat, then you'll be finished before everyone else and more tempted to go back for seconds.

Here are four steps you can take to put a healthy holiday eating plan in place:

Don't face holiday eating on an empty stomach. Have a little satisfying protein like low-fat Greek yogurt or a handful of almonds before heading to a holiday event. Arriving hungry will quickly dissolve your ability to resist overeating high-calorie holiday food.

 

Bring your host a healthy holiday dish. If you’re asked to prepare a dish for a holiday gathering (or even if you’re not), whip up a health-conscious choice that you can fill up on. Then you can be sure that there’s at least one healthy option on the table.

 

Arrive with the right holiday attitude. Make holiday events more about spending time with family and friends and less about the food.. But for some people, holiday events with family members can stir up lots of emotions. If this happens to you, take time to calm yourself before seeking comfort in holiday foods.

 

Include setting limits on alcohol. Alcohol can increase your appetite and decrease your willpower, and that holiday cocktail is probably loaded with empty calories. Those liquid calories don’t curb your appetite as much as calories from solid food do. Stick to lighter beverages like a glass of wine or a mixed drink with club soda and only one shot of alcohol.

BootCamp Exercises

Boot Camp is a hard program to perform. Trust me I've done the leg work. And they are still sore!
Try incorporating these exercises in your weekly routine as fun alternative to cardio machines, or if you find that your weight loss has plateaued.


Perform these as a circuit program. Five sets, two repetitions each set. 60 seconds spent on each movement, with a 10 second break in between each repetition. And 120 seconds in between each set.


Set #1
1) Plank
2) Jumping Jacks
3) Squats


Set #2
1A) Bicycle (abs)
2A) Two-Hop Cross (Make a cross shape with your feet. Two hop in, two hop out)
3A) Dumbbell Push up w/ Alternating Row


Set #3
1B) Oblique Twist
2B) Burpee
3B) Static Lunge w/ Tricep Extension


Set #4
1C) Lying Lower Back Extensions
2C) Football Quick Feet Drill
3C) Bicep Curls w/ Leg Raise


Set #5
1D) Crunches
2D) Jump Squats
3D) Shoulder Rotations

You'll need some space to perform this program, and a few pieces of basic equipment.
Equipment you should get:
- Yoga Mat, or regular gym mat
- Set of light, medium, and heavy dumbbells.  (3lbs, 5lbs, 12lbs)
*Use the heavier weights for your squats, and lunges. And save the lighter weights for your upper body moves.

Find a safe open space to get started. Like an empty fitness studio (at any gym, when a class is not in), basement, large living room, or even outdoors! (Weather permitting)
It also really helps to find a buddy to work out with. The extra motivation is always a good thing!

Have any questions? Leave a comment, and I'll get right back to you!

7 More Reasons to Eat FISH!

If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

1) Prevent Heart Disease: A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week. Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

2) Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

3) Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

4) Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

5) Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

6) Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

7) Stronger Sperm: A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.

Stop Food-Pushers For Good

A lot people struggle with this common problem — their Moms, Dads, Aunts, Uncles, Husbands, Wives, Grandmas & Grandpas always push food on them. Does it happen to you? Here is what to do: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without threatening your health and happiness.

We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.

Quinoa - Facts & Nutrition Info

Quinoa is a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

Healthy Quinoa Salad Recipe

Ingredients

1 1/2 cups quinoa (small disk-shaped seeds)*

1 1/2 cups cooked black beans, rinsed if canned

1 1/2 tablespoons red-wine vinegar

1 1/2 cups cooked corn (cut from about 2 large ears)

3/4 cup finely chopped green bell pepper

2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)

1/4 cup finely chopped fresh coriander

For dressing

5 tablespoons fresh lime juice, or to taste

1 teaspoon salt

1 1/4 teaspoons ground cumin, or to taste

1/3 cup olive oil

Preparation

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

It's Not Just About Looking Good!

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers. In layman's terms; "Exercise Good!"

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

8 Winter Health & Fitness Excuses

 Excuses:

1) It's too cold outside.
Just because the days are getting shorter, and the temperature is dropping does not mean we should all be running indoors to complete our fitness routine. Keeping your fitness goals in the great outdoors is actually still a great alternative to the gym during the colder season, and gets you that much needed fresh air! Just remember to dress warmly, wear layers, and cover your hands, feet, and ears. Jogging, cycling, brisk walks, and even Boot Camp are all excellent outdoor sports.

2) No Really, the weather is too bad.
If the weather is truly unbearable, or you have a medical condition where you can be active in the cold, then get your butt to the gym. Keep your fitness levels up during the dreary winter months is very important because it can ward off depression, winter blues, anxiety, stress, extra weight gain do to a sedentary lifestyle.
Get out and shovel the driveway, make a snow man, go skiing, hit up the hockey rink for some triple sow-cows. There are plenty of things to keep you busy and active in the winter. No excuses!

3) Holiday stress is normal.
Unfortunately, 'tis the season for holiday stress - between money woes, countless parties and simply trying to make everyone happy, sometimes November and December can bring more anxiety than joy.
While much of those feelings are probably situational, be mindful of how you're feeling - if stress starts to interfere with your sleep, or if you're experiencing physical symptoms such as neck pain, back pain or indigestion, speak to your doctor.

4) It's ok to have treats, it's the holidays.
That may be true to a certain extent -- but adopting that mantra for two solid months can lead to permanent weight gain. Enjoy in moderation, and add healthy holiday treats to your regular diet.

5) 'Comfort Foods' and winter go hand-in-hand.
Creamy soups, mashed potatoes and a slice of pie have a way of warming you from the inside out on a cold winter day - but those extra calories can be enough to give you more than a chill!
Try some simple recipe modifications. Swap out a cup of plain Greek yogurt for recipes that call for a cup of sour cream, cream cheese or mayonnaise - you can also go half Greek yogurt/half heavy cream for those that call for straight heavy cream.

6) It's hard to find fresh in-season produce.
Think again. Oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash are colorful, in-season produce because they are shipped from warmer climates where they are in season.

7) I'll indulge now, and lose the weight in the New Year.
Some studies show that the weight we gain over the holidays is more likely to say on us throughout the new year. Make sensible eating choices so that you don't have to worry about loosing a ton of weight when January 1 comes around.

8) It's dark when I get home. Who wants to workout in the dark?

If it's at all possible, get your workout done and out of the way first thing in the morning. That's how we were meant to function. And capturing that morning sunlight - now that Daylight Savings Time has ended and the sunrise happens earlier - can boost mood for the whole day.
And if it's truly impossible to fit in a morning workout, be mindful of how that lack of light can affect your mood, health and energy (including later in the day when you don't feel like working out anymore).

Health Benefits of Herring

Healthy Fats
Herring is rich in two fatty acids called eicosapentaenoic acid and decosahexaenoic acid. Eicosapentaenoic acid, or EPA is clinically shown to reduce triglycerides, inflammation and may reduce risk of heart disease. EPA may also help to reduce blood pressure for people who have hypertension. A typical 3-oz. portion of herring contains an average of 2 g of essential fatty acids.

Commonly consumed pickled, smoked or creamed, herring is native to the northern Atlantic Ocean and Baltic Sea.There are more than 200 species of herring, with Atlantic as the most predominate variety sold in North America. Herring provides healthy fats and lean protein to the body, making it a wise addition to your diet.

Protein
Herring, like all fish, provide an excellent source of protein to promote muscle development and repair. Proteins are the building blocks of the immune system providing pathways for blood cell development. Just 3 oz. of herring provides an average of 20 g of protein. It is recommended that Canadians  aim to eat 6 to 8 oz. of fish per week as part of a healthy balanced diet.

Vitamins and Minerals
Herring naturally contains vitamin D, calcium, B-12, selenium and phosphorus. Vitamin D, calcium and phosphorus are important for bone health. Vitamin B-12 helps in cellular function and energy. Selenium helps reduce free radical damage and inflammation.

6 Tips For A Good Night's Sleep

1. Exercise is excellent for a good night's sleep. It reduces mental stress, but just don't do it right before bed or you may be awake longer.

2. Drink coffee in moderation. Duh!

3. Avoid large meals within 2-3 hours of bedtime. And don't drink too much alcohol as a way to help you sleep; it will only make your sleep quality poor.

4. Have a standard bedtime routine. Try to go to bed, and get up the same time each day.

5. Maintain a comfortable sleep environment. A supportive mattress and pillow, plus a dark room are important.

6. Make sure your room isn't too hot. Most people sleep best in a cool room.