Healthiest Foods and Drinks

Here is a list of the healthiest foods that you can eat and the power they can provide.

Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fibre. One slice has 81 calories, 8 grams of fat and 3 grams of fibre. Try a few slices instead of mayonnaise to dress up your next burger.

Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fibre. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fibre. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fibre. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

Figs
The Power: A good source of potassium and fibre, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fibre. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fibre per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fibre. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavour. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fibre. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fibre to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fibre. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fibre. Peel the tough brown skin and slice or grate into a stir-fry.

Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fibre. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fibre. Add raw leaves to a salad or sauté with a little olive oil and garlic.

Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fibre. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fibre. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fibre. Add to soup for a protein boost. Rinse first, or it will taste bitter.

Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fibre. Sprinkle some over yogurt, fruit or cereal.

Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fibre for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fibre. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fibre. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fibre. Drain a can, rinse and toss into a pot of vegetarian chilli.

Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fibre. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear - yogurt should not bother your tummy.

Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fibre. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!
Seafood

Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fibre. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fibre. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fibre. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes.

Back Pain Tips

Roughly eight out of 10 people suffer from back pain at some point during their lives. Women, in particular, are prone to posture and back problems — thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, Samantha Heller of Health magazine has five expert-endorsed, quick-and-easy ways to wage your war.

Aim for good posture
Sitting at a desk chair for eight or more hours a day can do a number on your back. Make sure you sit with your back against your chair (get a lumbar pillow if your chair doesn’t allow this) and both feet flat on the floor. Another option: Try using a stability ball as your desk chair; good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

Eat your broccoli
You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body — and the lower your chances of an injury that could cause back pain.

Lighten your load
If your purse tips the scales at more than 10 percent of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Our picks: Pink Studio Lupe cross-body bag ($72; Piperlime.com) or Deux Lux Doublestitch bag ($68; Urbanoutfitters.com). Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right
A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones. Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs
Having strong core muscles can help protect your back from injury. Do this core-strengthening pelvic tilt two to three times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. Do two to three sets of 12 reps.

Buster Martin - 101 year old marathon runner

Buster Martin is a legend and inspiration to all. Imagine yourself being 101 years old. Now, add to that drinking beer, smoking and staying out late. Would you train for a marathon in these conditions?

Well, that’s exactly Buster Martin’s did and completed a 13 mile half marathon in 5 hours.

He would’ve done it a bit faster he said, but he had to stop to buy beer and cigarettes along the way!

A few other things about Buster Martin:

• Buster has 17 children,
  
• Buster still works 3 days a week cleaning vans
  
• Buster is part of a senior rock band called the Zimmers, which apparently had a hit single in the UK last year.

Buster Martin Videos







I wonder if Buster took out life insurance and how much he spent on it!

Vigorous Exercise Reduces Breast Cancer Risk

Normal-weight women who carry out lots of vigorous exercise are approximately 30% less likely to develop breast cancer than those who don't exercise vigorously. A study of more than thirty thousand postmenopausal American women, reported in BioMed Central's open access journal Breast Cancer Research, has revealed that a sedentary lifestyle can be a risk factor for breast cancer, even in women who are not overweight.

While an Investigator at the National Cancer Institute of the U.S. National Institutes of Health, Michael F. Leitzmann led a team of researchers who followed the 32,269 women for eleven years and found that vigorous exercise may protect against breast cancer, independent of body weight control. Vigorous exercise was judged to include running, fast jogging, competitive tennis; aerobics, bicycling on hills, and fast dancing.

Leitzmann said, "Notable strengths of our study include its large sample size, prospective design, high follow-up rate, and availability of relevant known or suspected breast cancer risk factors. These features enabled us to minimize any effects from other factors apart from exercise."

Interestingly, the authors found that non-vigorous exercise such as walking, hiking, light jogging, recreational tennis, and bowling was not protective. Furthermore, vigorous exercise was only protective in lean women and not those who were overweight or obese. According to Leitzmann, "Possible mechanisms through which physical activity may protect against breast cancer that are independent of body mass include reduced exposure to growth factors, enhanced immune function, and decreased chronic inflammation, variables that are related both to greater physical activity and to lower breast cancer risk".

The authors added, "An alternative explanation for the stronger apparent effect of vigorous activity among lean over heavy women is that heavier women may misreport non-vigorous activities as vigorous ones".

Brain Works Harder During Exercise

Alternative energy is all the rage in major media headlines, but for the brain, this is old news. According to a study by researchers, the brain, just like muscle, works harder during strenuous exercise and is fueled by lactate, rather than glucose.

Not only does this finding help explain why the brain is able to work properly when the body's demands for fuel and oxygen are highest, but it goes a step further to show that the brain actually shifts into a higher gear in terms of activity.

This opens doors to entirely new areas of brain research related to understanding lactate's specific neurological effects.

"Now that we know the brain can run on lactate, so to speak, future studies should show us when to use lactate as part of a treatment," said Gerald Weissmann, MD, Editor-in-Chief of The FASEB Journal. "From an evolutionary perspective, the result of this study is a no-brainer. Imagine what could have or did happen to all of the organisms that lost their wits along with their glucose when running from predators. They were obviously a light snack for the animals able to use lactate."

To reach their conclusion, the researchers looked at research that compared the blood running to and from the heads of volunteers undergoing strenuous exercise. They found that the blood on its way to the brain contained considerably more lactate than blood flowing from the brain. Further investigation showed that the brain was not storing the lactate which had come from the muscles during exercise, but rather using it as fuel. In fact, the brain helped to clear lactate from the circulation, thereby leaving glucose to the muscles that need it for the hard work they were performing.

Tabata Training

Tabata Training was developed by Dr. Izumi Tabata in Tokyo. He figured out a way to get maximal anerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises.

I like to use these as a short workout when I have limited time; Often doing 5-10 minutes of Tabata Protocol followed by some stretching

20/10
Tabata training is simply doing an exercise for 20 seconds constantly then taking 10 seconds off before repeating the cycle for 8 cycles this means you can get a hugely effective workout in about 5 minutes per exercise. Which will test you not only aerobically but will build muscular endurance and size.

Proven Benefits

• A Hugely effective fat burner, due to effect on the metabolism.
• Release of Anabolic Hormones thanks to Lactic acid release in muscles.
• Short and Effective workouts are ideal for those who have limited time to workout.
• Can be done anywhere with anything from Crunches to Heavy Squats.
  

How to Get Started

Getting started with Tabata is easy you just need to pick and exercise and keep your eye on the clock the 20/10 intervals are a rough guideline so don’t sweat it if you rest for a second too long or do the exercise for 23 seconds instead of 20. So long as you are roughly getting things right then you will be fine - Although do try to stick as closely as you can to 20 on 10 off as any other time limits are NOT Tabata Protocol and won’t be as effective…..

Pick an Exercise which can either be a body weight movement like:

• Pushups
• Pull-ups
• Body weight Squats
• Dips
• Sprints
  

Or a Weighted Movement:

• Kettle Bell Swings
• Thrusters
• Squats
• Cleans
  

Whatever you choose simply go all out for 20 seconds. Take a 10 Second rest. Repeat 7 times. This will not only initiate a crazy burn in your muscles it will get your heart rate up making you feel like you have really worked your body. Beware though the first few times you do Tabata Training you will experience some severe soreness the next day.

Why I Love Tabata

It was when I saw Tabata on Crossfit.com a while back that I first experimented with the protocol. I wasn’t expecting too much upon trying it out but was shocked at how hard it actually is once you try it. As well as this I found the shorter workouts make things far more exciting as your always pushing and it makes those 10 second rest periods feel amazing all be it like very little rest. Tabata also seemed to give me a good sense of well-being as it promoted circulation and I felt much warmer and could really feel my metabolism had been jacked out a level for the rest of the day.

Ideal Tabata Workout

An Ideal Tabata Workout would be 8-12 Minutes of Tabata and some stretching with relaxation (Breathing) this keeps the workout short and allows you to stretch out and relax the mind after the workout. Its perfect to do first thing in the morning with something like Pushups or Lunges.

Plus I enjoy knowing that the method has been well researched and is used by a variety of Olympic athletes to great effect.