6 Health Lies Trainers Tell You

That "helpful" advice you hear at the gym may actually hurt you. We'll help you distinguish the truth from the B.S.

"Heat and vigorous exercise help you sweat out toxins."
You aren't likely to purify your body of much of anything by sweating, whether in a hot yoga class or sizzling sauna, because all that's in perspiration is water, salt, and a smattering of electrolytes, according to Rachel Vreeman, MD, author of Don't Cross Your Eyes...They'll Get Stuck That Way! "Sweat glands sit in the skin and aren't connected to other systems in the body, so it makes no sense that they would eliminate waste," she says. "The only role of perspiration is to keep us cool." The body does a pretty good job of getting rid of what it doesn't need, largely through the liver, kidneys, and digestive tract. There's nothing special you have to do to help, other than eat well, stay hydrated, and keep fit so those organs can function properly.

"The more limber you are, the better."
Even when trainers tell you not to force things, there's an implicit message that your eventual goal is a greater stretch. If you can touch your knees now, you should be aiming for the floor. If you can touch the floor today, work toward hugging your chest to your knees. But achieving those goals may offer nothing more than bragging rights. Flexibility is certainly important, and you should be flexible enough to do the things you need or want to do without being uncomfortable," says Jo A. Hannafin, MD, PhD, orthopedic director of the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. "But there is no health benefit in having a hyperflexible body or being able to twist yourself into a pretzel just for the sake of doing so." In fact, pushing your body into extreme stretches can cause injury. People with tremendously lax joints may be at greater risk for hurting themselves because their ligaments can't effectively keep their joints in position, explains Polly de Mille, an exercise physiologist who works with Dr. Hannafin.


"A cool-down after your workout minimizes muscle soreness."
For years researchers believed that lactic acid buildup during rigorous exercise was what caused our muscles to ache later. Their solution: a few minutes of walking or stretching to help disperse the lactate to other parts of the body. It's a concept that's alive and well today, despite the fact that reams of research have proved that lactate buildup has little to do with postexercise muscle soreness. "There is some evidence that after intense exercise, a cool-down can help prevent blood from pooling in a person's extremities and reduce their risk of becoming dizzy or passing out," says Carl Foster, PhD, professor of exercise and sport science at the University of Wisconsin-La Crosse. "I would recommend doing it after any class to allow people to get their heart rates down." But don't sweat it if you have to cut out of your session early. "After a moderate workout, walking to the locker room will provide all the cool-down a healthy person needs," Foster says.

"You should replace your sneakers every six months to avoid injury."

During a typical five-mile outing, the average runner's feet will strike the ground -- and compress the shock absorbent padding in her shoes -- about 7,000 times. Cushioning and uppers will wear out, potentially providing less support for ankles and feet. And worn treads raise the risk for skids and falls. So replacing sneakers every 300 to 500 miles, or roughly every three to six months, is a common and sensible guideline for avid runners. "Trainers who advise this as a general rule, however, aren't taking into account that people who exercise indoors or run fewer miles simply don't put that kind of stress on their shoes," says Rob Conenello, president of the American Academy of Podiatric Sports Medicine. He suggests replacing sneakers you use indoors about once a year. Better yet, "every few months, check the soles to make sure the treads aren't worn," he says. "Then take each shoe in your hands and give it a twist. If it twists easily, like a towel, your sneakers probably aren't providing enough support."

"Running gives you wrinkles because all that pounding breaks down collagen."
It's an argument that could send just about anyone running...for the nearest low-impact class. Fortunately the idea doesn't appear to have any hard science to back it up. "It sounds anecdotal and speculative," says Joseph M. Gryskiewicz, MD, president-elect of the Aesthetic Society Education and Research Foundation. "Having performed surgery on many women marathoners, I can say that their bodies overall are very toned, which refutes the notion that pounding breaks up collagen." It's true that some runners can look a bit gaunt and somewhat craggier than their Pilates-practicing counterparts. But this is largely due to having less body fat and spending more time in the sun, experts say. All those rays also put runners at greater risk for developing skin cancer. Adequate protection -- wearing protective clothing, a hat, waterproof sunblock of SPF 30 or higher, and wraparound sunglasses labeled as "UV absorption up to 400 nm," which means they block at least 99 percent of UV rays -- is a must, says Debra Jaliman, MD, author of Skin Rules: Trade Secrets from a Top New York Dermatologist.

"You should keep your heart rate below 140 when exercising while pregnant."

This statement has been attributed to the American College of Obstetricians and Gynecologists, but it never issued the warning. In 1985 it came out with a recommendation about exercise and pregnancy that did not discourage working out but did caution that overly vigorous exercise might deprive a fetus of blood and raise a pregnant woman's core temperature to dangerous levels. Over time the organization has become even more encouraging of exercise, and in 2002 it not only deemed moderate exercise safe for most moms-to-be but also declared it a vital part of prenatal health.

Nonetheless the 140-heart-rate myth lives on. "These days there is no one-size-fits-all heart rate for pregnant women," says James M. Pivarnik, PhD, director of the Center for Physical Activity and Health at Michigan State University in East Lansing. "Once she gets the green light from her physician, a woman can pretty much do whatever her body and lack of symptoms allow her to do." Keep in mind, though, that this isn't the time to step up your fitness routine. As a general rule, it is fine to work to the point of fatigue but not exhaustion. Just about the only off-limits activities are high-impact sports, such as boxing, maximal weight lifting, step aerobics (which may compromise balance), and scuba diving. Use common sense and always check with your doctor first.  By Peg Rosen

Beachbody and Shakeology . . . Changing Lives

Cammie Fights M.S. with Shakeology and P90X

Watch how Cammie, a mother of three, overcame great adversity to combat the debilitating symptoms of Multiple Sclerosis.  With P90X, Shakeology and the support of her family, she found the strength and hope she desperately needed.

3 Things You Need to Do to Lose That Stubborn Belly Fat

Leandro Carvalho

Creator of "Brazil Butt Lift"

In one of my recent TeamBeachbody live video chats, one of the TeamBeachbody members asked me for advice on how to lose that stubborn belly fat. Believe it or not, the tummy is the easiest part of your body to slim down! All you need to do is three things and the belly fat will go away within 1-3 months.

You have to do these three things together, and you have to be serious about it:

1. Fix your diet! At least 70% of the results you will see in your stomach is your diet. Watch my video below for info on what you need to eat, and what you need to cut out of your diet in order to lose your belly fat.
2. Do at least 30 minutes of cardio. It's going to burn that layer of fat around the waistline.
3. Do your abdominal work - whether you're doing crunches or squats, you have to work your core. My "Tummy Tuck" video has a lot of core and functional training that will help you stabilize your body.

It's that simple! Want more info? Press “play” to see what I said in the video below during the live chat.

Now I want to know: Do you have any belly slimming secrets you can share? Tell me, by leaving your comments below.



Video streaming by Ustream

Twelve Ways to Delay Aging

Dermatologists offer advice on how to keep skin beautiful, smooth and healthy.

Growing old gracefully isn't a lost art―it's just a forgotten one. For all those women who think the scalpel or the syringe is the only way to stay "young," here's a news flash: "About 80 percent of aging is caused by environmental factors, things you have control over," says Leslie Baumann, a dermatologist and the director of the University of Miami Cosmetic Center, in Florida.
Real Simple went to eight female dermatologists to find out their own at-home anti-aging routines. They all offer a sensible approach: Protect your skin, use the right skin-care ingredients, and get on with your life.

Twelve Ways to Delay Aging

To help minimize damage and wrinkles, stay out of the sun and follow these tips:

• Wear sunscreen every day.

You've heard it before: Sun exposure is the number one cause of premature aging. Ultraviolet light from the sun―or a tanning bed―breaks down collagen and elastin, the substances that keep skin smooth and firm.

• Apply sunscreen liberally.

A too-thin layer of SPF (sun protection factor) 15 is equal to only about SPF 7. Use a shot glass-size amount to cover your body and a teaspoonful to cover your face.

• Don't forget your legs. "We find more cases of malignant melanomas on women's legs than on their faces," says Heidi Waldorf, director of laser and cosmetic dermatology at Mount Sinai Medical Center, in New York City.

• Don't rely on SPF-enhanced makeup. Chances are you don't wear enough of it to defend your skin.

• Choose sunglasses with UV protection. Good sunglasses help prevent cataracts, and they also keep you from squinting, which can, over time, break down the collagen around your eyes and cause crow's-feet.

• Avoid smoky situations. If you smoke, quit. And nonsmokers should be aware that chronic exposure to secondhand smoke can damage skin. According to Karyn Grossman, a Santa Monica-based dermatologist, smoke, like the sun, bombards you with free radicals that make skin sallow, break down its collagen, and slow its ability to heal. To fend off damage, Grossman suggests products containing antioxidants, which neutralize free radicals. Her favorite antioxidants are vitamin C, vitamin E, and green tea. "The studies back up their efficacy the most," she says.

• Be conscious of repetitive movements. Between smiling, frowning, and talking, your face makes thousands of movements a day. Over time, these repetitive motions lead to deeper lines. It would be unrealistic (not to mention Stepford-like) to stop showing your emotions, but some habits can be curbed. "We're not saying, 'Don't live; don't move,'" says Debra Jaliman, a New York City dermatologist. "But if you're constantly drinking through a straw, chewing gum, or smoking, you're breaking down the collagen around your mouth. And the wrinkles will come earlier."

• Stop picking! It's hard to resist the urge to do a little at-home surgery on a pimple, but the mark it might leave is the most persuasive reason not to. "As you age, acne scars often end up looking more like wrinkles," says Grossman. "If you have a pimple on your cheek near where a wrinkle forms, it will make the wrinkle deeper."

• Cleanse with alpha hydroxy acids (AHAs). They help remove the top layer of dead skin cells to reveal a fresh layer underneath. "Alpha hydroxy acids (such as glycolic acid) unclog pores and help your skin look smoother," says Alyson C. Penstein, a dermatologist in New York City. Note: If you have oily or acne-prone skin, try a cleanser with a beta hydroxy acid (BHA).

• Use an anti-aging cream at night. New anti-aging creams arrive on cosmetics counters all the time―with bigger claims and heftier price tags. But good old retinoids, which contain a vitamin A derivative, are still the gold standard. "Many studies support retinoids, and they have withstood the test of time," says Marianne O'Donoghue, an associate professor of dermatology at the Rush University Medical Center, in Chicago. Retinoids encourage the skin to renew itself, smoothing fine lines and helping to repair sun damage. They are found in prescription creams, such as Renova and Retin-A, and in lower concentrations in over-the-counter retinol creams. Note: Retinoids can be irritating at first, so apply sparingly. They also leave skin vulnerable to sunburn. If your skin is extra-sensitive, try a milder cream containing kinetin, an ingredient found in plants that has been shown to smooth lines.

• Try a weekly exfoliation treatment. Most professional antiaging treatments―including chemical peels and microdermabrasion―shed skin to clear up uneven pigmentation and encourage collagen growth. Now there are effective treatments that are gentle enough to use at home. Robin Ashinoff, director of cosmetic dermatology at the Hackensack University Medical Center, in New Jersey, suggests using a chemical exfoliator. There are also polishing creams that aim to achieve results similar to those of professional microdermabrasion, which manually sloughs off skin with superfine particles. Over time, your skin should respond by thickening slightly. "Thickening is good," explains Mary Ellen Brademas, a New York City dermatologist. "Thicker skin shows fewer wrinkles."

• Remember the rest of your body. "Everything you do for your face, you should also do for your neck, chest, and hands," says Baumann. "Those are the primary spots that show aging." At the very least, moisturize: Hydrated skin looks plumper and smoother.  By: Yahoo Online!

50 WAYS TO FEED YOUR MUSCLES

The skinless chicken breast is one of the leanest, most protein-packed foods you can eat. It's also boring. Here's how to keep it delicious, meal after meal.

Every family argues about what to eat for dinner. But the Shrader family of Bluebell, West Virginia, took dinner-table combat to a whole new level last summer when 49-year-old Jackie Lee and his son, Harley Lee, 24, whipped out .22-caliber pistols and exchanged fire after sparring over how to cook their meal.

What food could trigger a kitchen gun battle? The harmless, boneless, skinless—and often flavorless—chicken breast, that's what.

Sure, this omnipresent cut of poultry is the leanest source of protein this side of tofu or fish—a single serving offers 26 grams of protein for the price of 1 gram of saturated fat. But it's boring as hell. And it doesn't help that most people eat their annual average of 88 pounds one of two ways: soaked in Italian salad dressing or slathered in barbecue sauce.

In my mind, that's exactly how I hear the Shrader feud erupting. "Marinade!" one might have said. "No! Barbecue sauce," the other yelled. Back and forth it went until it came to blows, then bullets. (Harley Lee took a slug to the head, but managed to survive.)

That's why I came up with this lis—tnot one, not two, but 50 different ways to prepare a chicken breast. What good is eating healthy food if the boredom nearly kills you?

Stir-Frying

Basic technique
Cut the raw chicken into bite-sized pieces or thin strips. Cook them in a nonstick skillet or wok over medium-high heat for 3 to 5 minutes or until browned. Then add the remaining ingredients in the order listed. Cook for 5 more minutes, stirring frequently.
Tip: Sesame oil gives stir-fries their distinct flavor. Its nutritional profile is similar to that of olive oil (i.e., high in the unsaturated fats you want). But if you don't have sesame, use canola or peanut oil, since olive oil can burn at high temperatures.

1. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper, cut into strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

2. 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 green onion, sliced; 2 Tbsp chopped, unsalted peanuts

3. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped, unsalted cashews

4. 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery

5. 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

6. 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper, cut into strips; 1/4 onion, cut lengthwise into strips; 1 Tbsp hoisin sauce

Baking

Basic technique
Preheat the oven to 350°F and bake the chicken breast for 20 to 25 minutes, or until an internal roasting thermometer reaches 170°. Don't overcook it. Err on the side of tenderness. An overcooked, dried-out chicken breast won't give you salmonella, but you probably won't want to eat it in the first place.
Tip: Quickly searing the breast in a hot skillet will help avoid dryness because it locks in the bird's juices.

Sauced

Watery ready-made sauces like salsa will bake fine—some of the liquid will boil away as the chicken bakes. But thicker sauces, like barbecue or ranch, need water or broth mixed in, otherwise you'll be left with a sticky, blackened char.
Tip: Use a small baking dish to keep the meat covered with sauce.

7. 1/3 c salsa

8. 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water

9. 2 Tbsp marinara sauce, 2 Tbsp water

10. 2 Tbsp barbecue sauce, 2 Tbsp water

11. 2 Tbsp ranch dressing, 2 Tbsp water

12. 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

13. 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic, crushed

14. 2 Tbsp condensed mushroom soup, 2 Tbsp water

15. 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth

16. 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

17. 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder

18. 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice

19. 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed

20. 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder

21. 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

Rubbed

Rub one of the following spice mixtures evenly over each chicken breast, then hit the chicken with a shot or two of cooking spray (not too much, though) to hold the rub in place and help form a light crust when cooking.

22. Tex-Mex style: 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; pinch of salt

23. Southwestern: 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce

24. French: 1/4 tsp each dried basil, rosemary, and thyme; pinch of salt and pepper

Crusted

A whisked egg acts like glue, holding the crust to the meat. It also gives your poultry a small protein boost. Crack one open in a shallow bowl, whisk it, and dip the chicken in it. Tip: Put your crust ingredients in a shallow plate instead of a bowl—it'll be much easier to coat the breast evenly.

25. Nut crusted: Dip the chicken in the egg, then roll it in 1/3 c nuts of your choice, finely chopped. Spray lightly with cooking spray.

26. Parmesan crusted: Dip the chicken in the egg, then roll it in a mixture of 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian bread crumbs, and a pinch of black pepper.

27. "Like fried": Dip the chicken in the egg, then roll it in 1/2 c crushed cornflakes or bran flakes. Spray lightly with cooking spray.

Stuffed

Relax, this isn't hard. First, pound the heck out of the chicken breast with a meat tenderizer or the heel of your hand—you want it to be uniformly thin. (Just be careful not to tear it.) Then, arrange your ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine so it doesn't come undone while it's baking.

28. 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

29. 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

30. 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

31. 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

32. 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

33. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

34. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

35. 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

Grilling, Searing, or George Foreman-ing

Basic technique
Heat the grill, place a nonstick skillet over medium-high heat on the stove until it's hot, or power up the Foreman. Add the marinated chicken, cooking 3 to 5 minutes per side (6 to 8 total on the Foreman), or until an internal roasting thermometer reaches 170°F. The chicken doesn't stop cooking when you take it off the heat. If it's still hot, it's still cooking.

Marinades

Marinades need only about an hour or so to penetrate the meat. Whether you're cooking one chicken breast at a time or four at once, just mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate.
Tip: If you're grilling, make a little extra marinade and reserve it in a separate bag or bowl. Brush it on the chicken during cooking to keep the meat moist.

36. 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

37. 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

38. 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

39. 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed

40. 2 Tbsp Coca-Cola, 1/4 tsp black pepper

41. 2 Tbsp balsamic vinaigrette, 1/4 tsp rosemary

42. 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

43. 2 Tbsp plain yogurt, 1/4 tsp dill

44. 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder

45. 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp cilantro

46. 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

47. 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp cilantro

48. 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

49. 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

50. 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

By Phillip Rhodes

Battle Of The Superfoods

Food Fight! In a battle of nutritional superstars, which options offer a healthier edge?
As a health-savvy consumer, you try to toss nutrient-packed foods into your grocery cart. But when you're deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. "Food is your fuel," says Mitzi Dulan, R.D., co-author of The All-Pro Diet. "Selecting the most nutritious options will improve your diet and give you a competitive edge." While you can't go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your running the boost it needs. In a healthy-food smackdown, here are our winning picks.

STRAWBERRIES vs. BLUEBERRIES
The winner: Blueberries
Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. "These antioxidants help keep your immune system strong," says Dulan, "and reduce muscle-tissue damage from exercise."
Healthy Choice: Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.
 




Surprising Foods That Boost Workout Results
 

CHICKEN BREAST vs. TURKEY BREAST
The winner: Turkey Breast
Both breast meats are free of saturated fat, but turkey has three additional grams of protein per three-ounce serving, plus more iron (which helps deliver oxygen to muscles) and selenium. "This mineral functions as part of an enzyme called glutathione peroxidase," says sports dietitian Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells from free radicals that may contribute to cancer and heart disease.

HEALTHY CHOICE: Make your own lunch meat to avoid the excess sodium in much deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.

The Perfectly Balanced Diet for Meat-Lovers

PEANUT BUTTER vs. ALMOND BUTTER
The winner: Almond butter
Almond butter has more calcium and magnesium, a mineral that's often lacking in runners' diets and is important for muscle contraction. While the two nut butters contain about the same amount of fat, the almond variety has 60 percent more monounsaturated fat. "When consumed in place of saturated fat," says Dulan, "monounsaturated fat lowers harmful LDL levels to help decrease heart disease and stroke risk." Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk.

HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a postrun smoothie, or stir it into oatmeal.

More Small Food Tweaks For Your Diet Makeover

SPINACH vs. KALE
The winner: Kale
Kale's nutritional might would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. "Vitamin K ensures that blood clots properly," says Eberle, "but it's also needed to make a bone protein essential for strong, healthy bones." Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

HEALTHY CHOICE: Make kale "chips": Spread bite-sized pieces on a baking sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

The Best Veggies You're Not Eating

COW'S MILK vs. GOAT'S MILK
The winner: Goat's milk
When Spanish researchers compared cow's and goat's milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat's milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

HEALTHY CHOICE: Use tangy, slightly sweet goat's milk (found at health-food stores) the same way as cow's milk-on cereal, in smoothies, and when baking.

Are You in a Dangerous Relationship With Food?

WHEAT BREAD vs. RYE BREAD
The winner: Rye bread
According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye's ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice-even more than whole wheat.

HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy "100 percent rye" loaves or make sure whole rye flour or meal is the first ingredient.

The Dangers of Carbo-Loading the Wrong Way

QUICK HITS Here are some some more superfood winners.

Quinoa beats brown rice. Quinoa has three extra grams of protein per cooked cup, plus more fiber, iron, and magnesium.

Greek yogurt beats regular yogurt. The Greek variety has about twice as much protein as traditional types.

Green tea beats coffee. It's bursting with antioxidants (such as EGCG) that help ward off diabetes and certain cancers.

Foods That Keep You Hydrated

Pork tenderloin beats beef tenderloin. The pork version has less saturated fat, more B vitamins, and is cheaper.

Goat cheese beats feta cheese. Goat cheese has nearly half the cholesterol and a third less sodium.

Orange beats apple. They have similar amounts of calories and fiber, but oranges have 12 times as much vitamin C.

Red pepper beats green pepper. It boasts eight times the vitamin A, which keeps your immune system strong.

Flaxseed beats flaxseed oil. The seeds have lots of magnesium, potassium, selenium, and fiber.

Chia Seeds.  Chia seeds are full of Omega-3 fatty acids, protein, dietary fiber and oil. Chia seeds are also high in anti-oxidants and have been found to be beneficial to diabetics due to their ability to inhibit the speed of carbohydrates being turned into sugars. The seeds are also being used as a diet aid because they help a person feel fuller and, therefore, curb hunger.

TELL US: What are the healthy foods you can't live without, and why?  - By Matthew G. Kadey

Nutritional “Indiana Jones” Searches Remote Jungles and Mountains for Super Foods

Darin Olien is “The Ingredient Hunter.” He’s spent much of the last decade circling the globe, traveling to the most remote areas on the planet, in search of the ultimate super foods.
As the developer of Shakeology, the “healthiest meal of the day” shake from fitness behemoth BeachBody (the people who brought you P90X), Olien wanted only the absolute healthiest, most nutritional ingredients for the product. Ingredients that have very powerful antioxidant and adaptogen abilities like acai berry, Camu-Camu, maca root, and Sacha Inchi.

 

Successfully Used for Millennia

And because you can’t just head down to the corner store for those things, since 2006 he’s been trekking to tiny, isolated villages around the world, and meeting with the local medicine men and shamans to discover what foods they’ve been using to heal and promote health for centuries. Foods that western civilization has never been exposed to, but, as Olien tells me, could hold the key to untold health and wellness.
“This is not us coming up with some magic effect from these foods,” he says. “It’s observing what these ingredients provide, and being humble to what these people have been using successfully for millennia. That’s the power.”

“Profound results”

Some of the 70 or so ingredients he has included in Shakeology have caused “incredible and profound” results according to Olien. He’s seen people who were overweight with dangerously high cholesterol drop significant weight and 80 or more points on their cholesterol levels once they drink his shakes. Enough that they can get off their prescription medications.
The newest ingredient he’s tracked down that has him excited is moringa. Olien found it in Senegal, South Africa, and it delivers 10 times the calcium of milk, 20 times the vitamin A of tomatoes, a huge dose of antioxidants, minerals and all the essential amino acids. And Olien plans to add it to Shakeology’s recipe as soon as he can.

A Cure for Disease?

So does Olien think these Super Foods he’s finding that have been passed down through generations from shaman to shaman can do more than just lower cholesterol and make us feel better? Absolutely. He’s been working with Dr. William Li at the Angiogenesis Foundation, and they’ve found that some of these nutrients Olien found can actually inhibit angiogenesis, and without getting into a long and complicated medical explanation, that means they can shut off the things that cause certain diseases, including cancer.
But before you start planning your immortality, Olien’s probably got a few more trips to make, a few more medicine men to talk to, and a few more plants to find.