The 20 Fittest Foods

Turkey Breast

• 72 calories per 3-oz. serving
• Eat 3 servings per week

Olive Oil

• 119 calories per tbs
• Eat 2 tbs per day

Black Beans

• 227 calories per cup
• Eat 2-3 servings per week

Green Tea

• 2 calories per cup
• Drink 1-3 cups per day

Eggs

• 74 calories per large egg
• Eat 3-7 eggs per week

Milk

• 118 calories per cup
• Drink 3 servings of dairy per day

Water

• 0 calories
• Drink eight 8-oz. glasses per day

Sweet Potatoes

• 100 calories per medium potato
• Eat 2 servings per week

Soy

• 300 calories per cup
• Eat 2 servings per week
  

Quit Smoking Before Smoking Quits You!

Nature gives everyone just one pair of lungs. They play a pivotal role in respiration, breathing about 18 times in a minute, every minute of everyday. Respiration rids our body of the toxic gas carbon dioxide, which is formed naturally in the body, and takes in life-giving oxygen. Once respiration is stopped, the body quickly shuts down and dies. Most people take breathing for granted and never think about it because it is done so often, involuntarily. But once a bad chest cold or lung disease develops, we are suddenly realize how precious a healthy set of lungs is. Mistreating your lungs by smoking will result in damage of the vital organs, some of which can never be reversed. By deciding not to smoke, you can protect this most important organ.

Cancer and emphysema are two of the major health risks associated with cigarette smoking. Smoking damages the genetic code of a normal cell and can lead to the development of different types of cancers. These damaged cells begin to quickly reproduce and form clumps of cells called tumors. Nutrients and energy are stolen from the rest of the body by these tumors. Some grow large enough to spread throughout the body and can block vital bodily functions. If a stop is not put to this process, death can soon follow. Contrary to popular belief, lung cancer is not the only cancer caused by smoking. New research indicates that cancers of the mouth, throat, pancreas, cervix, kidneys and bladder are linked to smoking as well. Emphysema destroys a set of lung's ability to contract and expand, and can also be caused by smoking. It damages little air sacs in the lungs (called alveoli) inside of which oxygen and carbon dioxide are exchanged. This causes a pitted appearance and a charred, blackend gunk develops. This is an example of an effect of smoking that cannot be reversed or fixed. Every breath now is a struggle and the lack of incoming oxygen can cause damage to other organs. This can make even the smallest tasks difficult to complete. Many lives are lost due to emphysema because hearts are overworked and reach a point where they can no longer keep up with the body's demands.

Effects of smoking can be had by not only a smoker, but everyone around him. Contained in secondhand smoke are many of the same toxic substances that are inhaled by the smoker. Secondhand smokers can suffer from the same disease and risks as firsthand smokers. This is just another of many reasons to quit smoking, before smoking quits you!

Below: Healthy lung (left) and Smoker's lung (right)

20 Worst Foods in America (2 parts)

Bob Evans Caramel Banana Pecan Cream Stacked Stuffed Hotcakes

• 1,540 calories
• 77 grams of fat
• 109 grams of sugar

Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream

• 1,600 calories
• 78 grams of fat

P.F. Chang's Pork Lo Mein

• 1,820 calories
• 127 grams of fat

Chili's Honey Chipotle Crispers

• 2,040 calories
• 99 grams of fat

On the Border Dos XX Fish Tacos with Rice and Beans

• 2,100 calories
• 130 grams of fat

Uno Chicago Grilled Chicago Classic Deep Dish Pizza

• 2,310 calories
• 162 grams of fat

Macaroni Grill Spaghetti and Meatballs with Meat Sauce

• 2,430 calories
• 128 grams of fat

On the Border Stacked Border Nachos

• 2,740 calories
• 166 grams of fat

Chili's Awesome Blossom

• 2,710 calories
• 203 grams of fat

#1 Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

• 2,900 calories
• 182 grams of fat

20 Worst Foods in America (2 parts)

Chicken Selects Premium Breast Strips from McDonald's (5 piece)

• 830 calories
• 55 grams of fat

Jamba Juice Moo'd Power Smoothie (30 fl. oz.)

• 900 calories
• 10 grams of fat
• 166 grams of sugar

Pepperidge Farm Roasted Chicken Pot Pie (whole pie)

• 1,020 calories
• 64 grams of fat

Ruby Tuesday Bella Turkey Burger

• 1,145 calories
• 71 grams of fat

Chipotle Mexican Grill Chicken Burrito

• 1,179 calories
• 47 grams of fat

Quiznos Classic Italian (large)

• 1.528 calories
• 92 grams of fat

On the Border Grande Taco Salad with Taco Beef

• 1,450 calories
• 102 grams of fat

Carl's Jr Double Six Dollar Burger

• 1.520 calories
• 111 grams of fat

Lonestar 20 oz. T-Bone

• 1,540 calories
• 124 grams of fat
  

Get More and Better Zzz

A good night's sleep is important for a number of reasons. Some of which include rest and repair for your body and mind. It is the time during the day when your body cleanses, and prepares itself to get rid of any toxins come the morning. It is when we get re-energized and ready to take on the day ahead of us.




Sheets:
Cottons, thread counts, none of that matters when picking your bedsheets. You don't have to spend hundreds of dollars on "'X' hundreds of thread count" sheets to enjoy a good night's rest. What matters most, is if the material is soft and comfortable to the touch.

Length of Rest:
Many of us think that we can sleep when we are dead, or sleep on the weekends, or even get by on only five hours a night, but that is not the case. Aim for seven to nine hours of sleep a night, to ensure that your had enough complete ninety-minute sleep cycles.

Avoid Sleeping Pills:
As tempting as they may be to help you hit the sack in a hurry, they may actually do you more bad than good. Dependency is the biggest problem associated with sleeping pills. You can become addicted to them and eventually never learn to fall asleep on your own. Aside from that, your body will become so accustomed to them that after time they will eventually have no effect at all.

Perfect Pillow:
A pillow should have the right amount of fluffiness to support your head whether you sleep on your back, side or stomach. Down feathers are good, but many allergy sufferers may not react well with them. Lower quality foam pillows sometimes do not conform to fit your head and you can only use them in the shape they come. If this does not match the contours of your neck and head then you could wake up in the morning with pains and a stiff spine. Also be sure to wash your pillow case one to two times a week. This will rid it of the days dirt and germs that can cause acne and oily skin and worse case pink eye, if it comes in contact with you face.

Stay Cool:
Avoid hot showers or baths and working out before you go to bed, because these raise your body's core temperature, and a cooler core temperature means better sleep. An ideal temperature to keep your room at is around 68 degrees or cooler.

Injury Prevention – Train, Don’t Strain

A proper training program can be fun and help prevent injuries. If proper training methods are not used, an individual runs the risk of incurring an injury. Injury is a major reason why individuals do not maintain a consistent exercise program.

Injuries such as sprains, strains, and most fractures come from sudden, single trauma events, like pulling a ligament, muscle, or breaking a bone. Overuse injuries come from doing too much or doing specific activities too soon. It’s important to recognize that most injuries are preventable. Some common fitness related injuries include low back pain, plantar fascitis, sxiatica, tiotibial band syndrome, chondromalacia, stress fractures, runner’s knee and shin splints.

A few simple guidelines to help prevent injury include:

1. Always warm-up and cool-sown before and after your exercise sessions

2. Stretch out before and after your activity session

3. Progress gradually – time is needed to allow for adaptation to the demands of training – be careful to increase exercise time and frequency slowly

4. Cross-train

5. Proper equipment/facilities – be sure to have all the appropriate equipment and proper fittings

6. Maintain proper posture and good body mechanics while exercising and at rest

7. Wear the appropriate clothing.

8. Drink plenty of fluids – it is crucial to drink fluids before, during, and after your activity

Most fitness injuries are characterized by pain and swelling, the body’s natural response to injury. When swelling is controlled, pain is less prevalent and the body may recover quickly.

A common first-aid procedure to treat injuries (swelling) is called R.I.C.E. – Rest, Ice, Compression, and Elevation.

Rest-means taking time off until symptoms subside. Resting helps prevent further damage to the injured area.

Ice-or cold, applied to the injury reduces swelling and internal bleeding by constricting the blood vessels. The proper schedule for “icing” is 20 minutes on and 10-15 minutes off for the first 24-48 hours after injury. Never apply ice directly to the skin – it can cause frostbite.

Compression-or pressure, reduces swelling to the injured area. Compress injuries by wrapping them with a bandage. Never wrap bandages too tight – this could result in cutting off the blood flow completely. Compression should always be done with “icing.”

Elevation-reduces pain and pooling of blood in the injured area and helps return blood to the heart. The injured area should be elevated above heart level. Keep the injured area elevated as much as possible even when not “icing.”

Running Tips

One of the most beneficial exercises one can participate in is running. The health benefits are extensive and far reaching. Running can help your body age better, fight off diseases, aide in weight loss and keep your heart working stronger. If you are a beginner, or ever an advanced runner there are always some tips you want follow when choosing shoes to run in, and your running environment.


Make Sure to Follow These Few Tips Before Purchasing Your Running Shoes:

• Be sure to visit running specialty store to receive the best advice on help
• Fit your running shoes with the type of sock you intend to wear them with
• Do not break in running shoes on a long run, but rather over a series of shorter runs
• Replace running shoes every 300-400 miles
• Consider the arch in your foot and have your professional choose a shoe accordingly

Tips For Running Outdoors:

• Wear socks made of synthetic fibers that pull moisture away from your skin
• Do wear sport specific shoes
• Use sunscreen to prevent solar injury to your skin
• Be careful of the heat and be sure to be properly hydrated before, after and during your run. Consume 8oz of water every 20 minutes is recommended.
• Try to avoid running the in the middle of the say between 11:00am and 3:00pm, when the sun is at its peak.

Tips For Running Indoors:

• Try a different program until you find one that best fits you
• Wear light running shoes to help you run faster; treadmills usually have
• good shock absorption so you can run in lighter shoes without increasing your risk for injury
• Do not look down at the monitor as this can throw off your running posture and balance

General Running Tips:

• Use a heart rate monitor
• Stay hydrated
• Have fun! Listen to music if that will help you enjoy your run more.