BOOZE BOOST-The Health Benefits of alcohol

I know what you're thinking; alcohol, healthy?

Yes, generally speaking alcohol has had a bad rep—drink too much, and you can damage your liver, pack on pounds, and put strain on your heart. But a growing body of research shows that if you intake just the right amount—one serving a day for women, two for men—you’ll actually see some serious health benefits, says registered dietician Nicolette Pace, president of NutriSource, Inc. So, raise your glasses in a toast to these 5 reasons that it's okay,to well, raise your glasses!

1.You'll Boost Your Heart Health


It turns out you really can drink to your heart’s content. People who drink alcohol in moderation are up to 25 percent less likely to develop heart disease (which kills about one million Americans a year) than those who drink no alcohol at all, according to a recent study published in the British Medical Journal. Why? Alcohol has anti-inflammatory properties, thinning your blood, increasing your levels of HDL (good) cholesterol, and breaking up LDL (bad) cholesterol.

2.You'll Prevent Strokes

Think strokes were your parents’ problem? Think again: People younger than 55 currently make up about 19 percent of all stroke patients—up almost 50 percent from 1993, according to a new study published in Neurology, the medical journal of the American Academy of Neurology. Luckily, by improving blood and oxygen flow and preventing blood clots that can block arteries to you brain, moderate alcohol consumption can reduce your risk of stroke, according to a recent study published in the journal Stroke.

3.You'll Beat the Common Cold

Your favorite libation can cut down the cold virus. People who have one to two drinks a day have an 65 percent greater resistance to the cold than do those who shun the sauce, according to research published in the American Journal of Public Health. Researchers believe that alcohol’s anti-inflammatory effect may suppress the production of mucus while limiting the replication of cold viruses.

You'll Cut Your Risk of Diabetes

Have one to two drinks of alcohol a day and you’ll reduce your risk of developing type 2 diabetes by 36 percent, according to research from the Harvard School of Public Health. Alcohol works its magic by promoting insulin secretion and helping glucose get inside cells, fueling their activity and reducing the amount of sugar in the bloodstream. Lowering your blood glucose levels can also lower your risk of developing the disease, which, according to the American Diabetes Association, affects 11.8 percent and 10.8 percent of men and women ages 20 and older, respectively.

5.You'll Slim Down

A recent study published in The Archives of Internal Medicine found that women who have one or two drinks a day are less likely to gain weight than those who abstain. The key lies in alcohol’s role in insulin secretion and blood sugar regulation. What’s more, your body requires a whole lot of energy to process alcohol, which can actually get your metabolism humming, Pace says. Your body wants to store excess glucose (or sugar) in your blood as fat, so if you keep your blood sugar in check, you can prevent packing on energy reserves around your waist. All alcohol contains seven calories per gram, so the mixes are what really make the caloric difference: Pace recommends using seltzer, tea, coffee, or natural fruit essences.

Cheers!

High Protein Fish!

THE RUN DOWN ON SOME HIGH PROTEIN SEAFOOD OPTIONS:



SALMON (6 oz)
-248 calories
-37g  protein
-10g  fat
TUNA (6.5oz)
-194 calories
-43g protein
-1g fat

SWORDFISH (6oz)
-206 calories
-34g protein
-7g fat

TILAPIA (6 oz)
-163 calories
-34g protein
-3g fat

CATFISH (6 oz)
-230 calories
-26g protein
-13g fat

Recipe: Seasoned Turkey Burgers

Prep: 10 mins
Cook: 20 mins
INGREDIENTS
*1 1/2 lbs ground turkey
*1 (1 ounce) package dry onion soup
*1/2 tsp black pepper
*1/2 tsp garlic powder
*1 1/2 tbsp soy sauce
*1 egg (lightly beaten)
In a large bowl, mix the turkey with the onion soup mix, pepper, garlic powder, soy sauce, and egg. Refrigerate the mixture about 10 mins then form into patties.
Preheat your grill or stove top for medium-high heat.
Lightly oil the skillet or grill plate. Place the patties on the grill or in the skillet. Cook for 20 mins turning once, or until well done. The inside of the burgers will look whitish in color when cooked through.
Calories: 314
Fat: 11.3g
Carbs: 24.8g

*FOR THE LOW CARB VERSION OF THIS TRY WRAPPING THE BURGERS I. LETTUCE INSTEAD IF EATING THEM ON BUNS. THIS SHOULD CUT THE CALORIES AND FAT AS WELL*

5 THINGS YOU SHOULD KNOW ABOUT OATMEAL

1.) Oatmeal comes in several varieties: Steel cut oats are the least processed, Rolled oats are steamed and rolled flat; instant oats are pre-cooked, dried, and often contain added sugar.

2.) Oatmeal is a slow digesting carb, and slow digesting carbs offer long lasting energy when eaten before workouts. Blend 1/2 cup of rolled oats, 1 scoop of whey protein and 1 1/2 cups of water to make an easy all-in-one pre-workout shake.

3.) One serving (1/2 cup) of cooked steel oats has 150 calories, 5g protein, 27g carbs, 2g fat and 4g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat. One packet of plain instant oats has 100 calories, 4g protein, 19g carbs, 2g fat, na d 3g of fiber.

4.) You can cook steel cut oats quickly. In a large microwave safe bowl combine 1/2 cup steel cut oats, 1/2 cup 1% milk, and 1/2 cup if water.

5.) You can substitute oats for bread crumbs in just about any recipe. Finely chop oats with a knife or food processor, then add them to ground beef or turkey to make meatloaf, meatballs, or burgers. You can also use them to bread fish or chicken fillets.

WHAT IS H.I.I.T?!?!

HIIT  (High Intensity Interval Training) is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, or sprint the last few hundred yards of a distance race.
• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
• HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
• To get the benefits of HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

KEYS TO A BETTER BENCH PRESS

3 surefire ways to improve your technique, form, and overall performance on the bench press.

1.BREATH: Take a deep breath before you lower the bar to begin each rep. This increases intra-abdominal pressure, stabilizing your spine and creating a tight feeling throughout the body that will instantly make you stronger.  Attempting to take a breath while lowering the bar will cause  you to lose some tightness.

A.. PRESS: Lift in an arching motion. As you press the bar up, think about pushing it from your sternum toward your face. This brings the triceps more into play.

B. PULL: Don't let gravity lower the bar for you. Pull it downward by engaging your lats. Keep your elbows tucked close to your sides.

Benefits of Apple Cider Vinegar

10 healthy uses for apple cider vinegar

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The apple cider vinegar stocked in your cupboard may play a starring role in your salad dressing, but it’s also enjoyed a long run as the basis of many health remedies. (The organic, unfiltered kind, that is.)

Apple cider vinegar’s strong suit is balancing pH levels, and creating a healthy, alkalized state when you eat or drink it—or use it a skin-care product. (You want to be more alkaline than acidic for a trillion health reasons, some experts say.)

It’s also pretty renowned in natural-health circles for curbing digestive issues, spiking weight loss, promoting great skin, and banishing a handful of other pesky afflictions.

And in the medical community, small research studies point to its promise for lessening symptoms of diabetes and obesity.

Wonder how it can help you? Here are ten reasons to add apple cider vinegar to more than just your salad dressing:

1. Digestion and food poisoning. Vinegar contains malic acid, which can help common digestive issues like constipation or acid-reflux. And because it’s a trifecta of antifungal, antibacterial, and antiviral properties, a tablespoon or two in a 8 oz. glass of water may even help with a case of food poisoning.

2. Sleep issues. Many people swear by a tablespoon of apple cider vinegar in a cup of hot water with honey before bed, citing its sleep-inducing powers and that it promotes a more restful night’s sleep.

For a balancing elixir, dilute a couple teaspoons of organic unfiltered apple cider vinegar in tepid or warm water with lemon in the morning.

3. Diabetes. A 2007 study published inDiabetes Care, showed potential for apple cider vinegar as a tool to lower glucose levels. (Note that it can interfere with diabetes medication, if you are taking them. )

4. High cholesterol. Its high levels of pectin can help regulate blood pressure and lower cholesterol, showed a 2006 study done with rats.

5. Bones and teeth. Apple cider vinegar has the capacity to extract calcium from fruits, vegetables, and meat in your diet, thereby helping strengthen your bones and teeth.

6. Joint pain. Its antioxidant and anti-inflammatory properties may help provide pain-relief to neck, back, and shoulder joint pain (including arthritis).

7. Detox. High levels of potassium in the vinegar work like a clarifying tonic on the body, helping clear up sinus infections, candida, sore throats, and allergies. Some New Yorkers do a cleanse with it (and clean food) instead of juice.

8. Weight loss. It won’t replace eating well and exercise, but apple cider vinegar may help you feel full longer, and some natural-health experts say its enzymes and soluble fiber can aid in fat metabolism. A study done on mice showed that acetic acid (main component of the vinegar) slowed fat accumulation.

9. Summertime bug bites. It’s an antiseptic that can soothe bug bites and skin allergies almost instantly.

10. Beauty blemishes, burns, and bad hair days. When used as a toner, it helps curbs acne and blemishes with its antimicrobial and anti-inflammatory properties. Add it to a bath for sunburn relief (about a cup) and rinse your hair with it for instant shine (a few tablespoons). —Jennifer Kass

WHY WOMEN DON'T (BUT SHOULD) LIFT WEIGHTS 9 reasons you need to add strength training-stat

Despite study after study supporting the benefits of strength training, many women still opt for cardio over weight training. Maybe they've worried about "bulking up". Women have seen a few too many men grunting it out in the weight room and the fear that if they pick up up a dumbbell, they'll suddenly start to resemble a linebacker too.

This can happen, but it's extremely rare. Ladies have too much estrogen in their hormonal makeup.
So what's the secret to looking toned? Strength training!!!

Here are the 9 reasons why women should strength train at least 2 or 3 times a week:

1. Your metabolism will soar
As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30's. When you do weight-bearing exercises, you start revving up your metabolism-- and it keeps burning for many hours after you workout.

2. You'll burn fat
Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you're sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good.

3. Your body will get tighter
While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms.

4. You'll fit into your skinny jeans
One pound of fat takes up much more space than one pound of muscle. So even though muscle weighs more, what do you want all over your body? Something that's bulky, like body fat, or something that's lean, and takes up less space, like muscle?

5. You'll reduce your risk of heart disease or diabetes
Curbing age-related muscle loss isn't just good for your looks, it can protect your heart and help ward off type 2 diabetes too. Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries.

6. Your blood pressure could drop
Strength training lowers blood pressure for 10 to 12 hours after each session, which gives your heart a break. How strength training does this is not completely  understood, but it possibly has subtle effects on everything from hormones to nervous system regulation.

7. You can do it anytime, anywhere
You don't need a lot of space or a lot of special equipment to get a great strength workout. Simply using your own body weight through the use of push-ups, planks, chair dips, squats, and pull-ups is enough to tone  and strengthen your entire body.

8. You'll blast loads of calories
Plyometric strength moves (squat jumps & burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great time saver.

9. It's good for your bones
Strength training is one of the best way to break proof your bones. Lifting weights can help counteract age-related bone loss. Strengthening your muscles also improves your balance and keeps you as strong as possible which lowers your chances of a fall related fracture.

Plateaus

Have you reached a point in your workout regiment where you feel like you're busting your ass but not seeing the results you want? What you are experiencing is a plateau. Your body has gotten used to your routine and is no longer responding in a desired manner. To you I say this, "If it doesn't CHALLENGE you it doesn't CHANGE you! This statement holds especially true when concerning exercise and weight loss. To fight through this plateau you will need to make changes to your workout regiment. Now these changes can include longer stints during your cardio workouts, more reps or sets added to your resistance training, added weight to your lifts, or even a completely different workout routine. Your body responds best to being challenged and shocked, which is why you most likely experienced early success when you began your routine. But as you continue to improve your fitness level you must continue to keep your body guessing and  in a state of shock. So as you progress so should the difficulty of your workout routine.

Recipe: Coconut-Cilantro Tilapia

I'd like to share a recipe I tried yesterday that turned out pretty damn good. If your a fish lover like me you will enjoy this one. It's baked tilapia with coconut-cilantro sauce.

Photo: Baked Tilapia With Coconut-Cilantro Sauce Recipe

• 
  

Total Time:

25 min

Prep

10 min

Cook

15 min

Yield:

4 servings

Level:

Easy

Ingredients

• Canola oil spray
• Four 6-ounce pieces tilapia fillet
• 1/4 teaspoon kosher salt, plus more for seasoning
• 1/2 cup light reduced-fat coconut milk
• 1/2 cup cilantro leaves, plus more for garnish
• 1 teaspoon peeled chopped fresh ginger
• 1/2 teaspoon garam masala
• 2 garlic cloves
• 1/2 jalapeno pepper, seeded and chopped
• 3 cups cooked brown rice, for serving

Directions

Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.

Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.

Per Serving (analysis does not include brown rice):

Calories: 170

Fat: 3 grams

Saturated Fat: 1 gram

Protein: 34 grams

Carbohydrates: 1 gram

Sugar: 0 grams

Fiber: 0 grams

Cholesterol: 85 milligrams

Sodium: 210 milligrams

http://www.foodnetwork.com/recipes/food-network-kitchens/baked-tilapia-with-coconut-cilantro-sauce-recipe/index.html

ENJOY!!!

Hello

My first post will be nothing more than a introduction of myself and my blog.

My name is Michael George but I'm known by most as Bravo, and I am a certified personal trainer and fitness enthusiast.

My blog will be full of information, inspiration, and motivation. I will post articles, tips, workouts, videos, recipes, and many other tools to help people on their way to a healthier lifestyle. I love to help others so feel free to ask me any questions you may have, and I promise to respond asap. I hope you will enjoy and benefit from this blog. With that said let's GET FIT OR DIE TRAINING...