HEALTH BENEFITS FROM SMILING

A good smile can brighten up the room. People who frequently smile are perceived to be more in control, at ease and attractive than those who don't ( (Lau, 1982). However, a genuine smile may do more than just improve your appearance. New research has found a strong connection between smiling and your general health and well-being

Good Feelings

Smiling can lift your spirits. A study conducted by the British Dental Health Foundation showed the act of smiling to dramatically improve one's mood. Dr. Nigel Carter, foundation CEO, stated "We have long been drawing attention to the fact that smiling increases happiness both in yourself and those around you, so it is good to receive the backing of this scientific research. A healthy smile can improve your confidence, help you make friends and help you to succeed in your career."

Affect on Others

People who smile more often have a more positive effect on their environment, and are better received by others  Feeling "in place" with your surroundings may be essential to physical and emotional well-being. The Canadian Statistics Office reports that "Individuals who felt very strongly connected [in their society] had nearly twice the odds of reporting excellent or very good health, compared with those who reported a weak sense of community belonging." A more pragmatic benefit is that restaraunt workers who serve customers with a smile are observed to receive larger tips .

Stress Relief

Smiling may help to reduce symptoms associated with anxiety. Mark Stibich, PhD, consultant at Columbia University, believes that "If you can slow your breathing down and change your expression, you may be able to turn around the stress cascade." Chronic stress does significant damage to to the body and mind. Reducing stress may lower blood pressure, improve digestion, regulate blood sugar and curb neurotic reactions brought on by prolonged anxiety.

Healthy Eating When You Travel

Start with breakfast. You may be eating breakfast at a restaurant, a hotel continental breakfast bar, or even the food aisle of a gas station. Avoid excess sugar. Highcarbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy. That's not good if you are the driver.
Healthy eating at a restaurant:
• Choose an omelet filled with vegetables and order a side of whole-wheat toast instead of a stack of pancakes and syrup.
• A bowl of oatmeal with fresh fruit is very filling and good for you.
• If you want something sweet, choose a bran muffin, which is a good source of fiber. Or opt for whole-grain toast with just a little jam or jelly.
At the hotel continental breakfast bar:
• Choose a whole grain cereal with low-fat milk.
• Fresh fruit gives you vitamins and fiber.
• Yogurt or hard-boiled eggs are good sources of protein.
• Avoid sugary muffins, sweet-rolls, and pre-sweetened cereal.
At the service station:
• Look for single-serving whole grain breakfast cereals and low-fat milk.
• Protein bars can make a good breakfast food substitute, but watch out for extra sugar and calories--read the labels.
• As a last resort, choose a hot breakfast sandwich or small breakfast burrito over donuts and sweet-rolls.
Fast food restaurants:
• Most breakfast choices have lots of calories and saturated fats, but breakfast burritos may have less than other selections.
• Fruit and yogurt parfaits will give you some calcium and protein without too much saturated fat.
• Drink low-fat milk or 100 percent juice instead of sodas and orange-flavored soft drinks.
Choose healthy snacks for the ride. If you are the driver, you probably should not be snacking since eating can be a big distraction. The snacks that keep your passengers happy should be low in saturated fats, low in sugar and nutritious. Take a cooler with ice packs to keep your snacks and beverages cold.
When you stop for gas and restroom breaks, find a local grocery store which will have a better selection than the gas station.
Eat healthy snacks in the car:
• Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
• Bring plenty of water. It will keep you hydrated and, if you spill it, won't stain the upholstery like sodas.
• Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and protein.
• Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
• Don't overindulge in greasy chips. There are baked varieties that have a lot less unhealthy fats. You need to watch how much you eat of those too, however, since they don't offer much in the way of nutrition.
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.
Lunch and dinner on the road usually means going to a restaurant. Don't spend too much time at fast food restaurants; instead opt for full-service restaurants that offer more choices.
Healthy eating in restaurants:
• Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
• Skip the entrée altogether. Soup and salad might be enough for a healthy meal.
• Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can't be properly stored.
• Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
• Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy. That might be fine if you are passenger, but a bad idea if you are the driver.
At fast food restaurants:
• Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.
• Many fast food restaurants offer salads, but you need to be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips.
• Don't super-size your meal. It sounds like a great deal, but you will eat way too much calories, fat, and sodium.
• Order sandwiches made with grilled chicken rather than fried chicken.

At the Hotel

If your trip requires a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods.
Eating at the hotel:
• Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section. If your hotel has a microwave, you can find healthier frozen dinners or soup.
• If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
• Some restaurants will deliver food to your hotel room and may have some healthy menu items available. If you go for a pizza delivery, don't order extra cheese or meats high in saturated fat. Choose lots of vegetable and mushrooms. Order a side salad too.

Always eat fruits before a meal??

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD. Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil….

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat during my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

8 Weeks to Bigger, Better Shoulders

       

Shoulder Exercises: Workout 1	Shoulder Exercises: Workout 2
Dumbell Shoulder Presses 3 sets of 8 to 10 repetitions	Dumbell Front Raises 3 sets of 10 to 15 repetitions
Upright Rows 3 sets of 8 to 10 repetitions	Bent-Over Lateral Raises 3 sets of 10 to 15 repetitions
Dumbell Lateral Raises 3 sets of 10 to 15 repetitions	Smith Machine Presses 3 sets of 8 to 10 repetitions

Muscles Worked: Deltoids, upper trapezius, serratus anterior, and triceps

Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.

Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.

Finish: Complete the exercise by returning the dumbells back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.

Muscles Worked: Deltoids, trapezius, biceps

Position: Stand with your feet slightly spread, holding a barbell with an overhand grip just in front of your thighs.

Start: Keeping the barbell close to your body, raise it to chin level.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: Raise your elbows as high as possible at the top of the movement. This exercise can also be performed using the lower pulley on a cable stack.

Muscles Worked: Deltoids (especially the medial [side] deltoids)

Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.

Start: Raise the dumbells out to your sides until they reach shoulder level.

Finish: Complete the exercise by lowering the dumbells back to the starting position.

Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.

Muscles Worked: Deltoids (especially the anterior [front] deltoids)

Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.

Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.

Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.

Tip: Keep your back straight during the exercise. Use manageable weight and avoid throwing the weight up with your entire body.

Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius

Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.

Start: Raise the dumbells out to your sides.

Finish: Return the dumbells back to the starting position.

Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.

Muscles Worked: Deltoids, triceps, upper pectorals, serratus anterior

Position: Sit on a bench positioned under the bar of the Smith machine. Keep your back straight and grip the barbell with your palms facing forward.

Start: Press the barbell straight up.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the end position.

Top 5 best chest exercises

Barbell bench press
The king of all chest exercises. The flat barbell bench press has long been the standard for strength prowess. If you could only choose 3 exercise to create a full body workout, the flat barbell bench press would have to be on the list. This is also the same exercise used in any big 3 powerlifting competition.
Dumbbell bench press
The flat dumbbell bench press is like core chest exercise #2. This is one awesome way to make sure you don’t have any strength imbalances between the two sides of your body. The dumbbell bench also more closely follows the intended function of the pecs by not only pressing but also by moving the weight toward the midline of your body.

Explosive push ups
You have to admit, aside from using the smith machine, that it’s pretty hard to do any maximally explosive benching. Sure, you can use a Westside Barbell style dynamic effort day in which you use 45-50% of your 1 rep max for 9 sets of 2 reps.In any case, this exercise will be used to develop explosive power in your chest, shoulders, and triceps. The two main methods I recommend are clapping push ups and plyometric push ups where you jump your hands up onto an object for each rep.
Chest dips
Similar to the triceps version, chest dips closely resemble what you would be trying to accomplish with decline pressing except that you are focusing on building triceps strength for chest pressing rather than trying to work the phantom ‘lower pecs’. If you have bad shoulders consider skipping this exercise or work at it slowly by shallow dipping rather than deep dipping.

Dumbbell flyes
How important are flyes? In my opinion not very important, but I needed a fifth exercise for this list. Honestly I would rather fill up my chest workout with flat and incline benching and dumbbell pressing, and end off with some heavy weighted chest dips. Some people just insist that flyes are the key to growth and flexibility, and I will admit flyes do have a purpose when it comes to bodybuilding.There are many variations of flyes including dumbbells, cables, and any angular position you can put yourself in by either using an adjustable incline bench, or by standing and leaning over with the cables.

The Truth About Energy Drinks

The Amount of Caffeine

Energy drinks range in the amount of caffeine, but typically have much more then coffee or sodas. According to a New York Times article published September 25, 2008, “The caffeine content of energy drinks varies from 50 milligrams to more than 500 milligrams per serving. A regular 12-ounce cola drink has about 35 milligrams of caffeine, and a 6-ounce cup of brewed coffee has 80 to 150 milligrams of caffeine.”

Health Risks

The New York Times article also states a list of medical risks associated with energy drinks, and that according to the Diagnostic and Statistical Manual of Mental Disorders and the World Health Organization’s International Classification of Diseases recognizes caffeine intoxication as a clinical syndrome. “It is marked by nervousness, anxiety, restlessness, insomnia, gastrointestinal upset, tremors, rapid heartbeats, restlessness and pacing, and in rare cases, even death.”

Behavioral Risks

A study by the Researchers at the University of Buffalo’s Research Institute on Addictions published in the Science Daily on July 25, 2008 shows a link to energy drinks and risk taking behaviors among teenagers and young adults. The studies first results show that there were links between energy drink consumption, risky substance use and sexual risk taking. "Energy drink consumption is correlated with substance use, unsafe sexual activity and several other forms of risk-taking,"

Energy Drink Mixer

Many young adults use energy drinks to mix with alcohol because they believe the energy drink will off set the effect of alcohol, but this mixture is very dangerous. The mix of depressants with stimulants can be very detrimental to the heart. It can cause heart rhythm problems, and energy drinks which include stimulants such as ginseng and taurine can send mixed messages to the nervous system and cause cardiac complications. Mixing energy drinks and alcohol can also increase dehydration.

What foods have what Vitamins?

We are listing  the vitamins minerals and what foods you can eat to get them naturally.

Vitamin A (Fat soluble):  Apricots, romaine lettuce, cantaloupe, mangoes, carrots, raw & juiced, nectarines, collard greens, peaches, hot chili peppers, leaf lettuce, pumpkins, sweet potatoes, spinach, red peppers, yams, tuna, turnip, beet greens, butternut squash, fish & eggs. 

Vitamin B1 (Thiamine) (Water soluble): Wheat germ, rice beans, ham, fresh peas, beans, bread, oranges, cereals,  pork, beef, peanuts, brazil nuts

Vitamin B2 (Riboflavin) (Water soluble): Poultry, fish, Broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese, liver, eggs, pork

Vitamin B3 (Niacin) (Water soluble): Chicken breast, tuna, veal, beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, pork, potatoes, tomatoes,. salmon, turkey, peanuts, chicken

Vitamin B5 (Pantothenic Acid) (Water soluble): Whole grains, mushrooms, salmon, brewer's east, fresh vegetables, kidney, legumes, liver, pork, royal jelly, saltwater fish, torula yeast, whole rye & whole wheat flour. 

Vitamin B6 (Pyridoxine) (Water soluble):  Whole-grain cereals, bananas, avocados, chicken, beef, brewer's yeast, eggs, brown rice, soybeans, whole wheat, peanuts, walnuts, oats, carrots, sunflower seeds, potatoes, bananas, peanut butter, turkey and chicken white meat

Vitamin B12 (Cyanocobalamin) (Water soluble):  This vitamin is found only in animal products.
Organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, lean beef, liver, blue cheese, milk, shellfish, meat, cheese

Vitamin C:  Red and green peppers, Brussels sprouts, cabbage, oranges, cauliflower, pink grapefruit, strawberries, mustard greens, kiwi fruit, orange juice, broccoli, cantaloupe, asparagus, avocados, collards, dandelion greens, kale, lemons, mangoes, onions, radishes, watercress.  For more information and a whole food supplement Vitamin C

Calcium (Mineral):  Milk, cheese, yogurt (all dairy products except butter), peas and beans,  canned salmon, collards, beat, broccoli, turnip, spinach (most dark, leafy greens), mackerel, ocean perch, salmon, tofu, almonds, blackstrap molasses, Chinese cabbage, green cabbage, cauliflower, figs, oranges, soy milk, sesame seeds, raisins, chick peas, kelp, rhubarb, carrots 

Chromium (Trace mineral): Brewer's Yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn, corn oil, dairy products, eggs, potatoes, mushrooms, wine & beer. 

Copper (Trace mineral)::  Shellfish, nuts, seeds, cocoa powder, beans, whole grains, mushrooms, calves liver, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables.

Vitamin D (Fat soluble):  Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, fortified cereals, herring, liver, tuna, cod liver oil, margarine.  

Vitamin E:  Vegetables & nut oils, including soybean, corn, safflower, spinach, whole grains, wheat germ, sunflower seeds, almonds

Fluoride (Trace mineral): Tea, canned salmon, mackerel, kidney, liver

Folacin: Soybeans, collards, spinach, asparagus, corn

Folate:  Asparagus, garbanzo beans, endive, lentils, lima beans, mustard greens, pigeon beans, pink beans, pinto beans, spinach, strawberries, white beans

Folic Acid (water soluble):  Pinto beans, navy beans, asparagus, spinach, broccoli, okra, Brussels sprouts, barley, beef, bran, brown rice, brewer's yeast, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains.  

Iodine (Mineral):  Iodized salt, shellfish, saltwater fish, milk, seaweed. 

Iron (Mineral):  (High) - White beans, spinach (Good Sources) - beef, baked potatoes, clams, eggs, fish, pumpkin seeds, all types of liver; green leafy vegetables, whole grains, nuts, avocados, beets, brewer's yeast, dates, peaches, pears, sunflower, sesame and squash seeds; soybeans, oysters. garbanzo beans, lentils, lima beans, dried prunes, raisins, pink beans, winged beans

Vitamin K (Fat Soluble):  Green leafy vegetables including spinach, kale, cauliflower, broccoli.

Magnesium (Mineral):  Brown rice, avocados, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer's yeast, tofu, cantaloupes, grapefruit, green leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat.

Manganese (Trace mineral):  Wheat bran, wheat germ, whole grains seeds, nuts, cocoa, shellfish, tea, dairy product, apples, apricots, avocados, bananas, brewer's yeast, cantaloupe, grapefruit, green leafy vegetables, peaches, figs, salmon, soybeans, tofu.

Molybdenum (Trace mineral):  Beans, whole grains, cereals, milk, milk products, dark green leafy vegetables, legumes, peas, meats.

Phosphorus (Mineral):  Halibut, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds.

Potassium (Trace mineral):  Dried apricots, baked potatoes, bananas; for a full list go to Potassium

Selenium (Mineral):  Lobster, Brazilian nuts, shellfish, whole grains, organ meats, brown rice, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, vegetables, wheat germ, wheat grains.    

Sodium (Trace Mineral):  Cheese, most meats, especially ham & bacon, cereals, bread, cabbage, milk, sardines. 

Sodium-free: Apples, grapefruit, avocados, kiwifruit, bananas, mushrooms, bell peppers, oranges, cucumbers, potatoes, eggplant, summer squash.

 Zinc (Mineral):  Cooked oysters, dark meat turkey, beef, lamb, eggs, whole grains, nuts, yogurt, fish legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds, sardines, soybeans, poultry, lentils, pumpkin seeds

Potassium Potassium function: • Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function. Potassium sources: • Potassium is found in bananas, raisins, apricots, oranges, avocados, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats.