Month: May 2009 (Page 2 of 3)

      Build the Ultimate Sandwich

      May 21, 2009 /

      Men?s Fitness.com helps you create a healthy lunch that actually tastes good with their guide to building the ultimate sandwich.

      GO WITH THE GRAIN
      Just because the bread’s brown doesn’t mean it’s good for you. Check out the ingredient list. “Whole wheat” should be the first thing listed?not “refined grains,” which have fewer nutrients and less fiber than their whole-grain counterparts. Also be sure the loaf has at least 3 grams of fiber per serving and doesn’t contain any high-fructose corn syrup.

      RAID THE PRODUCE AISLE
      Pile on all the cucumbers, tomatoes, pickles, onions, bell peppers, or jalape?os you want. The extra calories they add to your meal are virtually nil.

      ALL ABOUT MEAT
      Ham: It’ll only set you back around 60 calories yet packs 11 grams of protein. Select a nitrate-free variety, though (these preservatives have been shown to increase the risk of cancer when consumed over time). Less sodium means you’ll also avoid that after-lunch bloat.

      Turkey: The king of the healthy lunch meats. It’s low in calories, fat, and sodium but loaded with protein. Buy 100% baked or smoked sliced turkey breast.

      Roast Beef: Red meat gets a bad rap for being high in fat, but with many lower fat brands out there, you can now pile on the beef without adversely tipping the scale.

      Check out the rest of Men?s Fitness ingredients to the ultimate sandwich, here.

      Diets, Food preparation, Foods products, Nutrition, Xternal Fitness, Xternal Furci

      Smoking and your johnson

      May 20, 2009 /

      Are you a smoker?? If you are you obviously don’t care it’s the number one preventable cause of death in the U.S.? Well, maybe you’ll care that smoking promotes erectile dysfunction.? That’s right, chances are if you’re a smoker?you’re having trouble in the sack. ?Italian researchers followed 860 male subjects between the ages of 18 and 44 for 3 years.? The subjects were divided into 3 groups: smokers, never smokers and former smokers.? Those that smoked were 30 ? 90 percent more likely to have problems getting it up.? Nicotine is a vasoconstrictor, which means it causes the diameter of arteries to become smaller.? Not only is this bad for Mr. Happy because it reduces blood flow, it is systemically bad for the body because it raises blood pressure.? Another negative effect smoking has is the inhaled chemicals decrease the amount of NO (nitric oxide) released by blood vessels.? Nitric oxide is responsible for the relaxation of blood vessels (arteries) which allows your johnson to come to attention when aroused.? Those of you who smoke because you think it makes you look cool (virtually everyone who starts) had better start thinking about how cool you?ll look with a frustrated naked woman in front of you.

      Anti-Aging, Medical Issues for Men, Men's Health and Wellness, Sexual Health

      Dental Hygiene

      May 19, 2009 /

      Good dental hygiene can protect your teeth and gums from decay and other serious problems. Left untreated, dental and gum diseases can lead to tooth loss, infection, and damage to bones and nerves.

      The American Dental Association offers these guidelines for proper hygiene:
      * At least twice a day (and after meals when you can), brush with a fluoride toothpaste.
      * Use an antimicrobial mouthwash.
      * Floss at least once each day. If possible, floss after every meal to remove food particles from between teeth.
      * Get a new toothbrush at least once every three months, or whenever the brush’s bristles become frayed and worn.
      * Limit sugary meals, drinks and snacks.
      * Visit your dentist twice a year for a cleaning and checkup.

      HealthDay.com (HealthDay News)

      What this health update does not discuss, is the link between bad oral hygiene and cardiovascular disease. Studies have shown that people with periodontal disease have almost twice the risk of CVD as those without periodontal disease.

      Researchers are not exactly sure why periodontal disease is linked to CVD; one possibility is that the bacteria actually damage the artery walls causing clots to form in order to repair the damage which can lead to fatty plaques. When researchers look at the areas where plaque has formed in the arteries they have found damaged tissue caused by viruses and bacteria.

      Heart disease, Hygiene, Medical Issues for Men, Men's Health and Wellness

      Eat fat to lose fat

      May 18, 2009 /

      Fat is it friend or foe? Well if you ask most, including health care professionals, they’ll say foe. It’s time for people to wake up! The current ways of eating aren’t working. Just a few years ago, for the first time in history the top six books on the New York Times Best Seller list, were about the same subject: diets low in carbs, moderate to high protein, high in fibrous carbs (vegetable), and moderate fat. Why is this topic so popular? They work!

      One of the biggest reasons protein diets work is the consumption of fat. That is, fat minus the abundance of carbs. Fat has many functions outside of being used as an energy source, and certain fatty acids are essential. Without eating them you’d literally get sick and die.

      But how does fat help our diet? Well, fat satiates the appetite, and helps to stop the cravings for sugar. And probably most importantly, fat when combined with a low sugar intake actually aids in burning fat as fuel. That’s right, fat helps burn fat. When fat is restricted, our bodies have a defense mechanism built in through evolution for survival. Our bodies will actually stop using fat as fuel in an effort to preserve our stores for future use.

      Bodybuilders have known this for years through trial and error, while dieting for shows, they would reach a certain body fat percentage and suddenly plateau for no apparent reason. We found that by adding fat to the diet like olive oil, or coconut oil, would jump-start the body to burn body fat. It’s not the amount of food you consume that is the problem. It’s the types of food you’re consuming.

      Sounds bizarre doesn’t it.

      Anti-Aging, Diets, Fat burners, Fatty acids, Food preparation, Foods products, Men's Health and Wellness, Nutrition

      The Two Set Workout

      May 16, 2009 /

      Although I would recommend a lower volume, higher intensity approach, the article below I recently re-read has some great info on getting the job done with quality instead of quantity. I’m glad to see articles in mainstream magazines debunking the myth that more is better.

      There are many ways to grow from just 2 sets. Try each of these and see what works best for you.

      Take the first set to failure:? You should not be able to complete one more rep than the set calls for.? For the second set drop the weight by 5% – 7% and try for the same number of reps.

      Perform your first set with about 90% of the load you can use for the number of reps the set calls for (about 2 reps shy of failure).? Then load up your second set and take that to failure.

      Take both sets to just one rep shy of failure:? This is a good safe option that minimizes risk for injury and overtraining.

      Take both sets to failure:? Use this option sparingly (once or twice a month) and only if ou’ve got a year or more of training behind you.

      “MF Trainer.” Mens Fitness oct. 2007:127

      Bodybuilding, General fitness, General training, Specific workouts, Weight training, Workout programs

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