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High Fiber Shakes

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Men's Health cover model Owen McKibbin makes a high-fiber smoothie'

Going Bananas

Got this in my inbox yesterday:

Health benefits of eating bananas: 

• Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
• Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes ove! r-acidit y and reduces irritation by coating the lining of the stomach.
• Temperature control: Many o the r cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mo the rs. In Thailand , for example, pregnant women eat bananas to ensure the ir baby is born with a cool temperature.
• Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because the y contain the natural mood enhancer tryptophan.
• Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 the y contain, as well as the potassium and magnesium found in the m, help the body recover from the effects of nicotine withdrawal.
• Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, the reby reducing our potassium levels.. These can be rebalanced with the help of a high-potassium banana snack.
• Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
• Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the o the r vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

PS: Bananas must be the reason monkeys are so happy all the time!

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More on Bottle Water Contamination

According to WebMD:

• In its test of 10 best-selling brands of bottled water, the Environmental Working Group (EWG) found mixtures of 38 different pollutants including bacteria, fertilizer, and industrial chemicals in some of the tested brands at levels that were similar to tap water.
  
• Samples of the Sam's Choice water purchased at a San Francisco area Wal-Mart had levels of the disinfection byproducts trihalomethanes that exceeded the California legal limit for these chemicals.
  
• Samples of Giant's Acadia brand water also had levels of the chemicals that exceeded California safety standards, although the brand was sold only in mid-Atlantic states, where it met standards.
  
• Samples of the Sam's Choice brand also had higher-than-allowed levels of the chemical bromodichloromethane, which is a known carcinogen.
  

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Bottled Water not too Safe?

A study found that bottled water may not be as safe as we think they were. 

Tests conducted by the Washington-based Environmental Working Group found contaminants such as caffeine, acetaminophen, fertilizer, solvents, plastic ingredients and the radioactive element strontium in 10 brands of bottled water.

Wide Chest Dips

Health Shakes: Peanut Butter Smoothie

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High protein peanut butter smoothie, prepared by Men's Health cover model Owen McKibbin

iPod and Hearing Loss

Listening to music players for up to 5 hours a day may cause permanent hearing loss, according to a study done in the European Union.

NYT

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When it comes to toning your torso, there are three keys to success: cardio exercise, strength training, and a balanced diet.

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New Exercise Guidelines Released

New exercise guidelines were released by  the US Health and Human Services: 

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

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Jump Rope Techniques

Some of the techniques that can be used when jumping rope are:

Basic jump

This is where both feet are slightly apart and jump at the same time over the rope. Beginners should master this technique first before moving onto more advanced techniques.

Alternate foot jump (speed step)

This style consists of using alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute as compared to the above technique.

Criss-cross

This method is similar to the basic jump with the only difference being that while jumping, the left hand goes to the right part of the body and vice versa for the right hand.

Double under

To perform a double under, the participant needs to jump up a bit higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In fact, in competitive jump rope, triples, quadruples ("quads"), and quintuples ("quins") are not uncommon.

Combination jumps

There are many more difficult jump roping tricks that combine two or more of these techniques to make a single trick. These combinations can also be used in Chinese Wheel, Double Dutch, and Long Rope.

Leg under x

The leg under x is a complicated trick where the jumper puts the left hand under the right leg and the right hand over the left leg.

Other

Many other variations are possible, including: "skier", a side-to-side jump keeping the feet together; "bell", a front-and-back jump keeping the feet together; "scissors", a jump putting one foot forward and the other back, then switching back-and-forth; "jumping jack", a jump putting the feet apart and then together; and "can-can" a jump with one leg up and bent, followed by a jump with both feet on ground, followed by a jump kicking the foot out.

Wikipedia

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