America's Healthiest Supermarket Foods, Revealed!

By Dave Zinczenko and Matt Goulding, Men's Health

Men's Health

After months of scouring grocery store aisles and parsing nutrition labels, Eat This, Not That!125 best supermarket foods across the land. We chose foods packed with plenty of the things you want—fiber, protein, healthy fats—without the unnecessary calories, fat, sodium, sugar, and salt that pollute so much of our packaged-food supply. Even better, we taste-tested our selections—after all, what good is healthy food if you never want to eat it? finally identified the

Supermarket swaps might seem like small stuff to most shoppers, but by replacing just five lackluster staples with our stronger picks, you can drop 20, 30, even more than 50 pounds this year—without changing anything else about the way you eat—as countless readers of the Eat This, Not That! series have. From breakfast to dessert and everything in between, we've picked out a variety of foods that'll deliver a ton of flavor, keep you lean, and help you look, feel, and live better than ever. Here are 20 of our favorites, guaranteed to satisfy both your hunger and taste buds.

BEST CEREAL: Post Shredded Wheat

Per cup: 170 calories, 6 g protein, 40 g carbs, 6 g fiber, 1 g fat

This cereal is the best you'll find, in part because it has one ingredient: whole wheat. One money-saving shopping tip we recommend is that you choose products with the shortest list of ingredients—that way you know you're paying for more food and less processing. Check out 13 "healthy" supermarket foods that really aren't.

BEST INSTANT OATMEAL: Quaker Weight Control Banana Bread Oatmeal

Per packet: 160 calories, 7 g protein, 29 g carbs, 6 g fiber, 3 g fat

This instant oatmeal is high in soluble fiber—the stuff that provides long-lasting energy—and gives you a morning shot of belly-filling protein as well. The banana-bread flavor hits the spot without an overwhelming sugar and calorie count. Zap a bowl at home or at work, and you'll get your day off to a fast and body-friendly start. (Remember: Studies show that those who skip breakfast are 450 percent more likely to be overweight or obese!)

BEST LOAF BREAD: Arnold's Natural 100% Whole Wheat

Per slice: 90 calories, 3 g protein, 16 g carbs, 3 g fiber, 1.5 g fat

Many breads boast their whole-wheat pedigree, but unless your loaf of choice is made from 100 percent whole grains, it's just empty label braggadocio. One way to tell is by reading the ingredients list: If whole wheat flour is the only flour listed, you can believe the packaging hype.

BEST GRAIN: Bob's Red Mill Organic Quinoa

Per cup: 160 calories, 6 g protein, 30 g carbs, 3 g fiber, 2.5 g fat

We don't expect you to eat something you can't pronounce, so here goes: It's KEEN-WAH, and you should think of it as a high-protein, high-fiber replacement for brown rice. Also, whole-grain quinoa packs vital amino acids, which help your body grow and repair itself. For more than 10 tasty quinoa recipes, go to MensHealth.com/quinoa.

BEST MILK: Organic Valley Reduced Fat

Per cup: 130 calories, 8 g protein, 12 g carbs, 5 g fat

This milk is great for if you're looking for a shot of satiating, muscle-building protein. We also recommend the Organic Valley Reduced Fat Chocolate Milk as a great post-workout recovery drink. Sound funny? Well, research from the University of Washington shows that the balance of protein, fat, and carbs in chocolate milk makes it 40 percent more effective in repairing muscles after a workout than plain milk.

BEST EGGS: Eggland's Best

Per egg: 70 calories, 6 g protein, 0 g carbs, 4 g fat

Each egg contains 100 milligrams of omega-3 fats, which means you get a shot of heart-healthy, brain-boosting, anti-inflammatory nutrients along with normal package of protein and lutein offered in eggs. Make eggs part of your breakfast routine; a recent study in the International Journal of Obesity found that people who started their day with eggs lost weight 65 percent more quickly than those who started with carbohydrates.

BEST SHREDDED CHEESE: Kraft 2% Mozzarella

Per oz: 70 calories, 8 g protein, 1 g carbs, 4 g fat

Not all cheese is created equal. By opting for shredded mozzarella over cheddar or jack, you'll cut calories, fat, and sodium by up to 50 percent. In terms of go-to cheese for omelets and snacks, this Kraft standby is as good as it gets.

BEST PLAIN YOGURT: Fage 2%

Per cup: 150 calories, 20 g protein, 9 g carbs, 4 g fat

When it comes to yogurt, nobody knows more than the Greeks. That's why they skim away the watery whey, leaving a super-thick, ultra-creamy cup with twice the protein of the normal American variety. Fage makes a great meal on its own, but it's more versatile than that. Mix four parts yogurt with one part Asian chili hot sauce and a handful of chopped scallions for a spicy-cool sauce to drizzle over grilled lamb or chicken.

BEST BOTTLED TEA: Honest Tea Green Dragon

Per 8 oz: 30 calories, 8 g carbs

We sent a swath of green teas off to an independent lab to test for antioxidant levels, and Honest came back the winner. Then we did our favorite part of food testing: We guzzled the contenders. Lucky for you, Honest Tea aced our taste test.

BEST FRUIT JUICE: R.W. Knudsen Family Just Blueberry

Per 8 oz: 100 calories, 24 g carbs

The problem with most fruit juices is that they're way too much sugar for way too little juice. The R.W. Knudsen Family corrects that ratio, to some extent. Still, your best bet is to take it like medicine: Just 2 ounces a day will give you an antioxidant boost without a sugar overload.

BEST EVERYDAY COOKING OIL: Colavita Extra Virgin Olive Oil

Per Tbsp: 120 calories, 14 g fat

EVOO in general is packed with good fats, and the Colavita's full flavor and reasonable price tag make this a great staple to keep in your pantry.

BEST VINAIGRETTE: Annie's Naturals Shiitake & Sesame Vinaigrette

Per 2 Tbsp: 120 calories, 13 g fat

Salad dressings are tricky—choose the wrong kind, and you could add hundreds of calories to an otherwise healthy meal. After oil and vinegar, vinaigrettes are the best choice. This Annie's is great over mixed greens. Make it a meal by adding thin slices of grilled flank steak.

BEST SOUP: Lucini Rustic Italian Minestrone

Per cup: 210 calories, 6 g protein, 28 g carbs, 9 g fiber, 9 g fat

Almost as tasty and nutritious as homemade versions of minestrone. Combine it with the salad listed above, and you've prepared a delicious and well-rounded dinner. It also makes a great snack. Just remember that this soup is the best of the best—not all soups are so healthy. Check out our list of the 15 worst "healthy" snacks to see for yourself.

BEST PACKAGED COLD CUTS: Hormel Natural Choice Pre-sliced Deli Meats

Per 3 slices (turkey): 50 calories, 10 g protein, 1 g carbs, 1 g fat

Their turkey cold cuts are another tasty way to deliver protein. Hormel deli meats are 100-percent natural, as well as nitrate- and nitrite-free. Wrap a slice around a slice of Sargento Deli Style Aged Swiss for an all-star snack.

BEST POTATO CHIP: Kettle Brand Krinkle Cut Chips Salt & Fresh Ground Pepper

Per oz: 150 calories, 2 g protein, 16 g carbs, 2 g fiber, 9 g fat

We get it: You don't always want to munch on carrot sticks when you're watching the game. This potato chip offers the perfect balance of salt, spice, and big potato crunch. Just be sure to enjoy in moderation.

BEST CRACKER: Triscuit Original

Per 6 crackers: 120 calories, 3 g protein, 19 g carbs, 3 g fiber, 4.5 g fat

Triscuits are one of our perennial favorites. They've got both belly-filling fiber and protein, and a reasonable calorie-count—they make a good appetizer or mid-afternoon snack.

BEST FLAVORED NUTS: Emerald Cocoa Roast Almonds Dark Chocolate

Per oz: 150 calories, 6 g protein, 6 g carbs, 3 g fiber, 13 g fat

Almonds are packed full of heart-healthy fats and antioxidants, which makes them perfect for staving off mid-afternoon hunger cravings. We especially love these almonds because they remind us of a Hershey almond bar, minus all the sugar. This is our new favorite way of doing crunches in the afternoon.

BEST CHOCOLATE BAR: Chocolove Strong Dark Chocolate 70% Cocoa

Per bar: 160 calories, 3 g protein, 15 g carbs, 4 g fiber, 12 g fat

Most dark chocolate bars scare off milk chocolate devotees. This one converts them. Just pay attention to serving size—those numbers are per 1/3 of a bar, which means if you eat the whole bar in one sitting, you'll have to multiply those figures by three. 480 calories is enough for a meal.

BEST FROZEN TREAT: Edy's/Dreyer's SlowChurned Vanilla with Crunch Bar

Per bar: 150 calories, 19 g carbs, 8 g fat

Remember: People who don't treat themselves to an occasional indulgence end up with an empty carton of ice cream on their laps at midnight. Part of getting lean and staying lean is picking relatively innocent indulgences that will satisfy your cravings without sabotaging your diet. Bonus: Bars also keep you from the "just one more bite" risk that the tub of ice cream will turn you into a tub, as well.

BEST ENERGY BAR: Lärabar Apple Pie

Per bar: 180 calories, 4 g protein, 23 g carbs, 4 g fiber, 10 g fat

A great new twist on the mom-apple pie connection. Most energy and protein bars are polluted with sugar, making them more akin to a Snickers than to something you might actually want to snack on. But Lärabar ditches the synthetic sugars and fillers in favor of six simple ingredients: dates, walnuts, apples, almonds, raisins, and cinnamon. Wash it down with high-protein, high calcium Organic Valley Low Fat milk, listed above—Mom would definitely approve.

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Posted in: Diet

Eat Right on the Run

Unfortunately eating healthy takes effort, and a lot of the time it is just easier to eat fast food (quick, readily available, and inexpensive), or it's the only thing available.

Trying to eat healthy at a fast-food restaurant can be a bit of an oxymoron, but there are few things you can do to lighten the fat, calorie, and sugar load that ultimately affects your overall health strategy.

1. Do your homework.
If you know you are going to be on the road, then read up online about your favorite fast-food restaurants. Today, most chains will provide nutritional profiles for all of their food options, arming you ahead of time with the best choices from each place, and helping you determine which chains to completely avoid.

2. Remove all the extras.
Avoid cheeses, sour cream, dressings, and spreads. I know it's not quite as exciting, but you will save yourself a lot of calories and fat.

3. Pay attention to how your food is prepared.
The answer may be right in front of you: If you see the words "fried", "breaded", or "creamy" then you know that's not going to work. Some places offer you a choice for how you want your food prepared; if it's available, always go for the broiled or steamed version.

4. Drink water.
You would be amazed how many calories and how much sugar are in sodas. Avoid all sugary drinks, and yes this means diet drinks as well. We drink about 20% of our daily calories, so you can eliminate 1/5 of your calories by simply drinking water. If you get really bored, grab a lemon and throw it in your water or go for an unsweetened tea.

5. No buffets of any kind.
Not seafood, salad, or any other kind of buffet. This is a set up to overeat, and there are way too many options for extras like sauces, dressings, and unlimited sweets.

6. Don't inhale your food.
If you are going to have a meal, then do your best to chew it, smell it, taste it, and enjoy it. You will eat more slowly and digest your food better overall. Plus, I think we have the tendency to eat less if we pay attention to what we are consuming.

7. If you love your buns, then get the bun on the side.
I enjoy bread just like you, but if you ditch the bun you will see how great you feel, and in time, how white flour affects your gut and butt. If you happen to be at the world's most delicious Italian restaurant, where they make their own baguettes, then go for it. If we are talking about a store-bought hamburger bun, then pass.

8. Your food is salty enough.
I am quoting Dr. Oz, but he said the number one harmful risk to your health is high blood pressure. Don't add any more salt to your already salty food.

9. Look into the future.
I mean this on a lot of levels. Continue to think about your long term health and fitness goals, and if you know you have a nutty week coming up that's a little bit more out of your control, then reel it in this week. Get even more disciplined about your eating and fitness regimens since you may not have that same luxury the following week. Help yourself where and when you can.

10. No super anything.
Don't "grande" or "supersize" any of your meals. Overeating is the only result from oversized portions. Control the amount of food you are eating before you have your plate in front of you.

by Gabrielle Reece

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Posted in: Diet

How Risky Is a Multiple Pregnancy?

By Jean Weiss for MSN Health & Fitness

MSN Health & Fitness Exclusive

The idea of having multiple babies at the same time at first might sound tantalizing. One grueling nine-month period and voilà: You're on your way to synchronized play dates and kids helping each other with homework. The reality is, if you birth multiples, meaning you house more than one baby in your womb, you are less likely to end up appearing on TV and scoring a book deal than you are to end up grappling with complex health issues that last a lifetime. It's worth it, then, to take a look at how multiple births occur, and how having one can affect a family in the short term and over time.

How are multiple pregnancies conceived?

Only 2 percent of multiples are conceived naturally, says William Schoolcraft, M.D., founder and medical director of the Colorado Center for Reproductive Medicine, a Denver fertility clinic widely regarded as one of the best in the world. When we think of a multiple birth, most of us think of in vitro fertilization, but the majority of multiple births, especially those with triplets or higher, are the result of injecting fertility drugs, says Schoolcraft.

In vitro offers a physician more control over how many eggs are implanted in a woman's womb. Clomid, a fertility drug taken orally, increases the likelihood of a twin pregnancy. A pregnancy with triplets, quadruplets, or more is usually the result of injected fertility drugs, along with sexual intercourse or artificial insemination.

"With injected fertility drugs, you can get lots of eggs, perhaps 10 eggs or more, and you really don't have control of how many eggs are produced," says Schoolcraft. "You can look and think you see three or four follicles, but there may be a couple more hiding. [They're] easy to miss." Because of this margin of error, many physicians steer clear of injecting fertility drugs, and instead use Clomid or in vitro. "More and more, doctors are shying away from these injectable drug treatments," says Schoolcraft.

Are multiple births regulated?

While no laws exist in the U.S. to dictate the occupancy limits of a woman's womb, the American Society of Reproductive Medicine has established clear guidelines by which reputable clinics and physicians abide. If a doctor is a member of ASRM, then he or she agrees to follow these standards. The standards are age-based and determined by the likelihood of successful embryo implantation. (The older you are, the more likely it is that you will need to try with more embryos to result in a viable pregnancy.) The ASRM recommends:

Women under 35 should ideally receive one embryo, but no more than two embryos

Women between 35 and 37 are to receive no more than two or three embryos

Women between ages 38 to 40, three or four embryos

Women older than 40 years, no more than five

"So with a 33-year old, you are going to be more careful, because her chance of keeping all embryos [is] greater," says Schoolcraft. "At the age of 41, twins, or more, are uncommon even with the transfer of multiple embryos."

It's a numbers game, and no one can be sure of the outcome. "We have to balance the desire to get pregnant against the risk of multiples, and at the same time we have to make adjustments for age," says Schoolcraft. "Our goal is to avoid triplets at all cost. We try to avoid twins, but the [health] risk [faced by] twins isn't nearly as great."

The ASRM guidelines used to recommend that physicians implant more embryos. That was until 1998, when Schoolcraft's clinic pioneered a method of in vitro fertilization called blastocyst transfer. Using this technique, doctors are able to grow embryos in a petri dish for five days, a longer period of time than had been previously possible. After the five-day time period, it's easier to identify which embryos are most viable, allowing a higher success rate of implantation—thereby lowering the need to implant more embryos than ideally wanted by the mother.

A focus on one healthy embryo

"Most researchers focus on identifying ways to access the best embryo, so we can make one viable pregnancy. We're getting close to the day where we can just put back one embryo and have success."

A woman in the U.S. would receive more than the regulated amount of implanted embryos only if her physician identified a special need. "Rarely, exceptions are made," says Schoolcraft. "You have to make a note in the chart, explaining what are the medical circumstances justifying this altered judgment."

"An octuplet scenario is extreme," says Schoolcraft.

Worldwide, in vitro standards differ from those in the U.S. "In Europe, there are many countries where the government pays for in vitro, and because they pay for it, they can regulate it." In many European countries, the governments allow a physician to implant only one embryo at a time, therefore the pregnancy success rates from in vitro are lower in Europe than in the U.S., says Schoolcraft. In more developing countries, where technology is less sophisticated and there are fewer regulations, physicians are implanting more embryos than what is recommended in the U.S., he says.

What are the health risks for multiple babies?

The ASRM establishes guideline for embryo implantation because the risk factors for multiples are concerning. The biggest risk factor for multiple babies is premature birth, which is defined as one that occurs before 37 weeks' gestation. The average gestation for a single birth baby is 40 weeks; the average gestation for twins is 35 weeks. For triplets, it's 33 weeks, and for quadruplets, the average gestation is 29 weeks. "There is a big risk for premature birth, and the risk goes up the more babies that are inside," says Schoolcraft. "The more premature the babies are, the more complications they suffer."

One issue is nutrition while in utero. Multiple babies and multiple placentas compete for nutrients from the mom, says Schoolcraft. "They can be undernourished, compared to babies who have a uterus all to themselves."

Premature babies are also more likely to have the following health problems, according to the March of Dimes:

Unformed organs

Brain bleeds

Feeding difficulties

Mental retardation

Jaundice

Breathing problems, including asthma later in life

Vision and hearing problems, including blindness and hearing loss

Cerebral palsy (which is three times as common in babies born at 37 weeks compared to full-term infants, and eight times as likely in those born between 30 and 33 weeks)

Developmental delays

Preterm birth is also the leading cause of death in the first month of life.

Sometimes, additional health problems surface later in life, says Schoolcraft. "This is what is behind these guidelines from the American Society of Reproductive Medicine," says Schoolcraft. "Clearly, most physicians in our field would consider triplets a complication to be avoided if at all possible."

What are the health risks for the mother?

And what about the mother? Not that any moms get much attention after the birth of their child, whether one or many. But having multiples does take an exponential toll. Any nutrient depletion the mother may undergo, due to her body's prioritizing the nutrients she eats and stores in her body to be diverted to her babies, can be made up after birth, says Schoolcraft.

However, a mother carrying multiples has an increased risk of the following complications during her pregnancy:

Preeclampsia (high blood pressure, which can lead to eclampsia, which is sometimes fatal)

Gestational diabetes (which has been linked to a greater likelihood of diabetes later in life)

Blood clots

She also, obviously, has an increased chance in having a C-section, especially if pregnant with more than two babies.

She's also at higher risk for postpartum complications, including:

Hemorrhaging

Exhaustion

Postpartum depression

This last one is, once again, a numbers game. Any parent knows it would clearly be easier to secure and ride an elephant through the streets of New York, than to try and coordinate the nighttime sleep habits of two or more newborns.

Can multiples be emotionally healthy?

It can be tough attending to every little need of a baby, yet interaction with a primary-care provider is integral for a child's emotional development. In fact, some theories suggest that close attention to your child's needs during the first year of life, especially between six to 12 months, is a sound start to his or her emotional well-being.

Studies have shown that multiples are at risk for receiving less of this critical caregiver attention, despite a parent's best efforts. One study published in the Journal of Advanced Nursing in December 2001 found that twins and triplets received less individual attention than single infants. Though parents in this study were capable and had proficient childcaring strategies in place, they simply were unable to provide the same level of care. Their multiple children were talked to, held, and looked at less, and left alone more often, than the children of parents who'd birthed one child at a time.

Preemie babies also are at risk for lack of human touch and attention. Though, according to information from the Hospital for Sick Children in Toronto, Canada, any deficiencies that develop during a preemie's stay in the hospital—when incubators and medical equipment can prevent a preemie from being held—can be made up through adequate parental attention within the subsequent two years. If a parent has enough resources in place to offer the right attention and care, it's possible to develop a strong attachment bond.

The book Preemies (Pocket, 2000), co-authored by neonatologist Mia Wechsler Doron, M.D, and Dana Wechsler Linden and Emma Trenti Paroli (both parents of preemies), states that if, for some reason, the child does not receive enough loving care for a long period of time, he or she can develop failure to thrive, a disorder in which a child doesn't grow normally. There's also the risk of developing attachment disorder. Children with attachment disorder are unable to form trusting affectionate relationships and are unable to comfort themselves.

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Posted in: Pregnancy,Women's Issues

Who Needs a Gym?

by Men's Health

5 Ways to Get Bigger and Stronger--Without Lifting a Weight

Few men believe it, but you don't need barbells, dumbbells, or machines to build muscle; in fact, weight-training equipment often inhibits the process. That's because it requires you to be in a specific location, which might explain why more men consider themselves runners than lifters. After all, running is the most accessible form of exercise--anywhere you go, there's your gym. But learn a little bit about physics and the same can hold true for your muscle workout.

Consider the pullup: It's the standard by which all body-weight exercises are measured. And even the most hard-core lifters will agree that there's no better muscle builder for the upper body--with or without weights. The reason for its effectiveness: It takes full advantage of the scientific laws of motion and leverage, placing your body in a position that forces your back and arms to lift your entire body weight. Call it applied science at its finest.

Now imagine if all body-weight exercises were as challenging as the pullup. You'd be able to build muscle anywhere, anytime--at home, on the road, or even in a public park. Physical science makes it possible. So with that said . . . the Five Laws of Body-Weight Training.

Law #1: The longer your body, the weaker you become.

The science: By increasing the distance between the point of force (your target muscles) and the end of the object you're trying to lift (your body), you decrease your mechanical advantage. Think of it this way: An empty barbell is easy to lift off the floor if you grab it in the middle. But try moving a few inches in one direction and it instantly seems heavier--even though its weight hasn't changed. The same is true of your body: Lengthen it and every exercise you do becomes harder.

Apply it: Raise your hands above your head--so your arms are straight and in line with your body--during a lunge, squat, crunch, or situp. If that's too hard, split the distance by placing your hands behind your head.

Law #2: The farther you move, the more muscle you work.

The science: In physics, "mechanical work" is equal to force (or weight) times distance. And since your muscles and bones function together as simple machines--they form class 1, 2, and 3 levers--the same formula applies to your body. It's the most basic of principles: Do more work, build more muscle. Of course, in a weight-free workout, you can't increase force (unless you gain weight). But you can boost your work output by moving a greater distance during each repetition.

Apply it: Each of the following three methods increases the distance your body has to travel from start to finish, increasing not only the total amount of work you do, but also the amount of work you do in the most challenging portion of the exercise.

Hard: Move the floor farther away. For many body-weight exercises--lunges, pushups, situps--your range of motion ends at the floor. The solution: Try placing your front or back foot on a step when doing lunges; position your hands on books or your feet on a chair when doing pushups; and place a rolled-up towel under the arch in your lower back when doing situps.

Harder: Add on a quarter. From the starting position of a pushup, squat, or lunge, lower yourself into the down position. But instead of pushing your body all the way up, raise it only a quarter of the way. Then lower yourself again before pushing your body all the way up. That counts as one repetition.

Hardest: Try mini-repetitions. Instead of pushing your body all the way up from the down position, do five smaller reps in which you raise and lower your body about an inch each time. After the fifth mini-repetition, push yourself up till your arms are straight. That counts as one repetition.

Law #3: As elastic energy decreases, muscle involvement increases.

The science: When you lower your body during any exercise, you build up "elastic energy" in your muscles. Just like in a coiled spring, that elasticity allows you to "bounce" back to the starting position, reducing the work your muscles have to do. Eliminate the bounce and you'll force your body to recruit more muscle fibers to get you moving again. How? Pause for 4 seconds in the down position of an exercise. That's the amount of time it takes to discharge all the elastic energy of a muscle.

Apply it: Use the 4-second pause in any exercise. And give yourself an extra challenge by adding an explosive component, forcefully pushing your body off the floor--into the air as high as you can--during a pushup, lunge, or squat. Because you're generating maximum force without any help from elastic energy, you'll activate the greatest number of muscle fibers possible.

Law #4: Moving in two directions is better than moving in one.

The science: Human movement occurs on three different geometric planes:

* the sagittal plane, for front-to-back and up-and-down movements
* the frontal plane, for side-to-side movements
* the transverse plane, for rotational movements

Most weight-lifting movements--the bench press, squat, curl, lunge, and chinup, to name a few--are performed on the sagittal plane; the balance of exercises--for instance, the lateral lunge and side bend--occur almost entirely on the frontal plane. This means that most men rarely train their bodies on the transverse plane, despite using rotation constantly in everyday life, as well as in every sport. Case in point: walking. It's subtle, but your hips rotate with every step; in fact, watch a sprinter from behind and you'll see that his hips rotate almost 90 degrees. By adding a rotational component to any exercise, you'll automatically work more muscle--since you'll fully engage your core, as well as the original target muscles--and simultaneously build a better-performing body.

Apply it: Simply twist your torso to the right or left in exercises such as the lunge, situp, and pushup. (For an example, see the "T Pushup" in "The Weight-Free Workout," on the previous page.) You can also rotate your hips during movements such as the reverse crunch.

Law #5: The less contact your body has with the floor, the more your muscles must compensate.

The science: The smaller the percentage of an object's surface area that's touching a solid base, the less stable that object is. That's why SUVs are prone to rolling, and tall transmission towers need guy wires. Fortunately, humans have a built-in stabilization system: muscles. And by forcing that internal support system to kick in--by making your body less stable--you'll make any exercise harder, while activating dozens more muscles.

Apply it: Hold one foot in the air during virtually any exercise, including pushups, squats, and deadlifts. You can also do pushups on your fingertips or your fists.

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Posted in: Exercise,Fitness,Muscle Building

No Time to Exercise

I need to maximize my workouts. Do I burn more calories by exercising in the morning or at night?

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q: I'm so busy that when I can make the time to fit in a workout, I have to get the most out of it. Is it better to work out in the morning or evening? I've heard that you can lose more weight working out earlier, because you elevate your metabolism and burn more calories all day. But I've also heard that if you exercise at night, the body burns more of the calories that you ate during the day. Can you please clarify?

A: If your primary goal is to burn more calories, then what's most important is doing as much as cardio as you can, any time you can fit it in—night or day. How consistent you are with exercise is much more powerful than when you do it. To maximize each session, choose a type of cardio exercise that uses up the most energy—cardio workouts such as walking, running, cycling, dancing, and using machines like the elliptical trainer burn the most calories per minute. Then, work at the highest intensities you can handle. Keep in mind if you're new to exercise, you need to take it more slowly than someone who's fit and can push him or herself.

The recommendation from the American College of Sports Medicine is to do cardio on most days of the week—that means five days or more. If you're fit, you may fall into the trap of thinking that if you can't work out for a full hour, then you'll have to skip that day's exercise session. The danger of this all-or-nothing mentality is that one or two skipped days can turn into weeks, or even months, of missed workouts.

Burn, baby burn—it adds up!

It's better to squeeze in little bits of exercise and make the most of them. Even exercising for a mere 10 or 15 minutes on "non-workout" days (at a high intensity, if you're fit enough to do so), can have a dramatic effect on your fitness level and on weight management over the course of a few months. Do the math: In a month, three days a week of 15-minute workout blasts can add up to three entire hours of exercise that you otherwise might have skipped.

These super-short workouts can be done at home at any time of the day. If you have a cardio machine like a bike or treadmill, jump on. If you have a fitness DVD, push 'play' and start a workout segment. If you have an iPod, dance vigorously to a few songs, or take a brisk walk, or jog around the block.

No matter when you do it, exercise increases your daily energy expenditure, or how many calories your body burns all day. To lose weight and decrease body fat, you need to expend more calories than you eat. So any exercise at any time of the day will contribute to weight loss as long as you're burning more calories than you are eating overall.

An optimal fat-burning time of day?

It's debatable whether you get an extra edge at one time or another. As you've already found out, there are seemingly plausible explanations for why doing cardio at various times of the day might affect your calorie burn differently. But there's no conclusive evidence that there's an optimal time to exercise. Even if you can eke out a few more calories at one time or another, what's more powerful in accumulating the biggest calorie burn is to exercise as often as you can. And when you do, exercise as vigorously as you can. (Or, if you are not fit enough to push yourself, work at easier levels and burn more calories during the session by adding additional minutes to your session.)

Generally, with any cardio exercise, the harder you work, the more you burn. How energetic or tired you are can affect how hard you push yourself. How you feel may be a key factor when choosing your optimal workout time. If you stumble out of bed half-awake in the morning and are too sleepy to put much into your power walk, you'll probably not get as much out of the same workout compared to if you exercised later in the day, when you're energized and ready to rev things up. On the other hand, if you're fatigued from a stressful day, you may not be able to push as hard in the evening as you would if you got the session out of the way earlier.

Many people are chronically sleep deprived. Therefore, perhaps more important than worrying about when you work out is being careful to get enough sleep. You'll get the most benefit from your workouts if you feel rested enough every day to push yourself to work as hard as you comfortably can, no matter what time they are at, or how long they last.

Keep in mind that not only does sleep play a role, but some people are morning people and some people are night people. So how alert and energized you are during morning or evening workouts may depend on your natural biological rhythm.

How well-fueled you are also affects the calories you burn and store. Remember that if you do a tough, long workout first thing in the morning without having eaten for hours, or in the evening after not having had anything to eat since lunchtime, you may be less capable at working at higher, greater-calorie burning intensities.

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Posted in: Exercise,Fitness

Boost Your Mood with Color

Tips to find energy, happiness or calm
By Milena Damjanov, Health Magazine

We all have natural reactions to color—a clear blue sky can make you feel more peaceful; a bunch of daffodils, more optimistic. So it’s no surprise that the colors in your home can have an impact on your mood, too. Red, for instance, tends to be stimulating, and blue, calming, says color researcher Nancy J. Stone, PhD, a professor of psychology at Creighton University. How pure and bright a shade is can come into play, too, as well as personal associations with the color. Here’s how you can tap into the power of color to feel happier, calmer, or more inspired—without a huge paint job.

Energy: red and violet

These two stimulating colors boost your energy level by causing your body to pump out more adrenaline, says Leslie Harrington, a founder of LH Color, a color-consulting and research firm in Old Greenwich, Conn. One British study found that when evenly matched Olympic athletes competed, those wearing red won significantly more than their blue-wearing opponents. These high-energy colors are especially good in home offices, entryways, small sitting rooms, or staircases. (Avoid them in the bedroom and bathroom, where you want to relax. You may want to skip these colors in the kitchen, too, because energizing hues can boost your appetite.) If you want to feel inspired but not wired, add just a touch here and there—a red-leather magazine caddy or even a big bunch of fresh red or purple flowers, suggests Shane Reilly, a San Francisco–based interior designer.

Happy: green and yellow

Want to feel more upbeat? Bring in the colors of sunshine and spring fields. In a study from the Vrije Universiteit in Amsterdam, adults reported feeling happier around these two colors. Soft or pale yellows are ideal for playrooms and children’s rooms. Add a new rug. Or paint just the ceiling to create a sunny feel, a favorite technique of New York City–based interior designer Thomas Jayne—try Benjamin Moore’s Aura in banana yellow and add a lighter-color paint to tone down the hue as desired. Green is an especially good pick to brighten rooms with mostly neutral tones. Toss two celadon-colored throw pillows on a taupe sofa, or display your favorite black-and-white photos in a large bright olive-green picture frame.

Calm: blue

Most of us choose blue as our favorite color, and it’s really no wonder. Blue is a very soothing hue—it’s the color of the sky and the sea—and we can all use soothing touches of it in our hectic lives. In one of Stone’s studies, she found that people who were faced with difficult tasks felt less anxious after they saw something blue. Because the color is relaxing, you can feel free to use it more liberally than happy or energizing colors—it will work well in any room where you long to feel less stressed. Be sure to stick with soft, muted blues, though; the brighter, stronger shades, such as French blue, can actually have a stimulating effect. Try adding a touch of this serene shade where you need it most: near your bill-paying station, perhaps.

from Health.com

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Posted in: Stress Management

Stretching for Two

Think that exercise isn't fun? Oh, how wrong you are–when you exercise with your partner.

Stretching for Two

Pull It Together

Sit on the floor facing your partner. Each of you should have your legs crossed, with your knees nearly touching. Grip each other’s forearms in a way that is comfortable and allows you both to sit up straight. Lean back slowly, gently bringing your partner toward you. Be sure to keep your butt planted on the floor. Next, your partner takes the lead, repeating the stretch. Hold each stretch for 30 seconds, then return to an upright position. Repeat five or six times.

Stretching for Two

Back to Back

Sit on the floor back to back. Your knees should be bent and relaxed, with your feet flat on the floor. Interlock your elbows with your partner’s. Slowly lean forward, bringing your head toward your knees. Your partner should relax and allow herself to stretch back with you as far as is comfortable. Slowly return to an upright position. Next, your partner takes the lead, repeating the movements by leaning forward. Repeat five or six times, holding each stretch for 30 seconds.

Stretching for Two

Hip Flex

Lie on your back, with your right leg bent and your right foot flat on the floor. Your partner kneels on the floor at your right side. Grab your left knee and ankle with both hands. Your partner, meanwhile, holds your right knee and ankle, gently stretching the knee toward your chest while keeping the ankle in line with the knee. Exchange places with your partner. Hold this position for 30 seconds, then switch legs and repeat the stretch. Repeat two or three times.

Stretching for Two

Knee Press

Your partner should sit on the floor, with the soles of her feet together and her knees bent. Facing her, place your hands on her knees, and gently press them toward the floor. Then switch positions and let her take over. Hold each stretch for 30 seconds, then relax. Repeat five or six times.

Stretching for Two

The Butterfly

Your partner should sit cross-legged on the floor, with her hands behind her head and her elbows out to the sides. You sit behind her, with your legs on either side of hers. Place your hands on her arms just above her elbows. Next, gently pull her elbows back toward you, until she feels a stretch across her chest. Don’t pull too hard or too fast. Then it’s her turn to stretch you. Hold each stretch for 30 seconds. Repeat several times.

Stretching for Two

Shoulder Press

Stand face to face with your partner. Your feet should be shoulder-width apart and your knees slightly bent. Extend your arms in front so that your palms touch and your fingers point to the ceiling. Have your partner bend her elbows, easing you toward her. Hold for about 10 seconds, or as long as is comfortable. She then pushes you back to the upright position and leans toward you. Try 10 to 20 times in each direction.

from: MSN Health

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Posted in: Exercise,Fitness