Two Great Yoga Poses

The Supported Fish pose stretches the shoulders, neck, and chest; improves posture and deepens breathing, countering a forward hunch. The Supported Fish Pose opens the chest and extends the thoracic spine, bringing muscles back to their natural position. This restorative pose is recommended for moms who lift and carry babies or toddlers, and helps repair the damage of bending and lifting.

How You Do It:
Roll up a thin blanket and lie on your back, resting your shoulder blades on the blanket. If your head doesn't comfortably reach the floor, place another blanket or small pillow underneath. Let your breath rise and fall naturally, and stay here for three to five minutes, or as long as you like.

The Seal Pose stretches the belly and aids digestion, restores the curve in the lower back, helps protect the spine from long hours of sitting.

How You Do It:
Lie on your stomach with your legs and feet relaxed. Then, reaching your arms forward along the floor, straighten them just enough to lift your torso into a gentle back bend.

Do not strain or force; this should be a very passive and subtle stretch. Hold for three to five breaths, then release. Repeat for one to five minutes.

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Bananas

Go bananas and lower your blood pressure.

According to the Dietary Guidelines for Americans, people with hypertension may benefit from upping the amount of potassium in their diet. Adults should get at least 4,700 milligrams a day. Most don’t get enough of this important mineral. Bananas at 422 milligrams each are a great choice

Other good choices are, a baked potato with skin, 738 milligrams, orange juice, 496 milligrams per cup, and nonfat or low-fat yogurt, 531–579 milligrams per 8 ounces.

We know that eating too much salt can raise blood pressure, but most people aren’t aware of the benefits of potassium, which counters sodium’s ill effects.

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Bananas is also a 1971 Woody Allen film that's extremely funny, and enjoying a good laugh is another great way to lower your blood pressure. Woody visits the fictional South American country, San Marcos attempting to show his concern for the native people to impress Louise Lasser. Saved by the revolutionaries, he is then indebted to help them. When the revolution is successful, the Castro-style leader goes mad, forcing the rebels to place Woody as their President. When traveling back to the U.S. to obtain financial aid, he reunites with his activist ex-girlfriend and is exposed. He is eventually sentenced to prison, but his sentence is suspended on the condition that he does not move into the judge's neighborhood. Louise then agrees to marry him. The consummation of their marriage was announced "play by play" by Howard Cosell.

Don't Get Sick

Here are a couple of quick tips to help avoid getting sick this season.

Get out the house or office. It may nice and toasty, but the problem is being inside puts you in close constant contact with other people and their filthy germs. Not only does escaping into the fresh air give you a break from all those germs circulating inside, but going for a walk can actually boost your immune system.

Wash your hands. Cold and flu can spread easily through touch. Try to keep your fingers away from your eyes, nose, and mouth as much as possible. Soap and water are your most effective weapon. Germs can grow on bar soaps, so use the pumped kind, or better yet, a hands-free dispenser. And choose regular soap over antibacterial. Dry your hands thoroughly. Damp hands are far more likely to spread bacteria than dry ones.

Get some rest. A 2009 Carnegie Mellon study found that anything short of seven hours nearly triples your odds of catching a cold. For many of us, the only quiet time we have to think through things is when we're lying down at bedtime. Unfortunately, problem-solving in bed interferes with sleep.

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Stand Up For Walking

Walking boosts your mood and reduces stress. Getting out in the fresh air for a walk, either in the morning or after work, is energizing after being stuck indoors. Try somewhere with some nice scenery, or a new neighborhood you haven't explored before. Invite a friend and enjoy some quality time while you both burn off some calories.

Walking also helps keep your bones strong. When you stay active and exercise regularly, including walking, you build strength not only in your muscles, but also in your bones. Therefore, walking is a great way to help prevent osteoporosis, a disease that many women are diagnosed with each year.

In addition, walking burns more calories than you'd think. A woman weighing 150 pounds walking briskly (4mph) for about 10 minutes can burn an extra 57 calories. Burn even more by walking up inclines.

Walking strengthens your heart and lungs. Like any exercise, walking helps you build strength and stay fit.

Moderate exercise like walking boosts the immune system, your ability to fight off viruses and infections. Try to get at least 30 minutes of physical activity like walking into each day to keep your immune system strong.

Walk whenever possible during your day. Take the stairs instead of the elevator. If possible, skip the car or subway and walk to your next stop. Walking is one of the best and easiest ways to exercise outside of the gym. So go.

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The Sunshine Vitamin

Vitamin D is a powerful health booster. Nicknamed the sunshine vitamin, Vitamin D is the only vitamin our body produces on its own with 10 to 15 minutes of sunlight exposure...but since it's tough to get enough from food and sunlight, especially during non-summer months and if you wear sunscreen, take a supplement to achieve optimal levels.

People who get enough vitamin D have a lower risk of developing type 2 diabetes, according to a study published in Diabetes Care. Experts speculate that the nutrient's anti-inflammatory powers might be one way that it offers protection against the disease.

A growing body of research shows that not getting enough of this nutrient can trigger a slew of health problems—and experts believe that most of us have a vitamin D deficiency. Though current guidelines call for 600 to 800 IU daily, many researchers now believe we may need up to 4,000 IU.

The sunshine vitamin may also help ward off cancer. 77% of cancer patients have low levels of vitamin D, and the lowest levels are linked to more advanced cancers.

Getting enough Vitamin D may also improve asthma. Earlier research found that having low levels may make asthma symptoms worse, and a new study finds that lacking in D could make breathing harder by increasing airway smooth muscle mass in children with treatment-resistant asthma.

Vitamin D is found in multivitamins or stand-alone supplements; it's also commonly coupled with calcium.

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Shoulder On

Poor form or technique can turn shoulder workouts into shoulder problems.

About a third of all resistance training injuries involve the deltoids, the muscles that form the rounded contour of the shoulder, making them one of the most common injuries that occur in the weight room.

Many of these injuries can be prevented with small changes in technique.

The most popular shoulder exercises for men and women is the upright row. To perform an upright row, pick up a barbell with an overhand grip, hold it by your waist, and lift straight up toward your chin. The objective is strengthening the trapezius, a large muscle that spans the neck, shoulders and back, and the medial deltoid, the middle of the three muscles that make up the deltoids.

Most people lift the weight too high, which can lead to shoulder impingement, in which the shoulder blade rubs, or impinges, on the rotator cuff.

Here are three methods that can reduce the risk of injury:

*Keep the weight as close to your body as possible during the movement.

*Avoid the temptation to pull the weight up to your chin or nose.

*Don’t let your elbows or the weight get any higher than your shoulders.

You increase the chances of impingement when you bring your elbows up beyond 90 degrees — basically when they’re past parallel to your shoulders.

Also, skip the behind-the-neck shoulder press because lifting behind the neck can strain the rotator cuff and put excessive stress on the shoulder joint. A related exercise, the behind-the-neck pull down, causes similar problems and raises the risk of impingement.

Pull the bar down in front of your head, not behind it. If you pull down hard behind the neck you can damage your cervical spine. You don't want that. Studies also show that the front lat pull down has greater muscle benefit.

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Also Known As The Chinese Gooseberry

Also known as the Chinese gooseberry, Kiwifruits owe their name to the Kiwi bird, native of New Zealand. In many regions of Europe, North America and South America, kiwifruits are generally referred to as "kiwi"

New research presented at the scientific meeting of the American Heart Association shows that eating three kiwis a day is linked with decreased blood pressure.

In the study, 118 men and women (over age 55) who all had slightly high blood pressure to either eat three kiwis a day for eight weeks, or to eat one apple a day for eight weeks.

After the study period, researchers found that the people who ate the kiwis had lower systolic blood pressure (by an average of 3.6 millimeters of mercury) than people who ate the apples.

Researchers said kiwis are lutein-rich, which means they have antioxidant properties. In past research, harmful free radicals (which antioxidants help to beat) have been linked with high blood pressure.

This fruit consists of a hairy, brown peel containing green flesh, with white pulp in the center, surrounded by black, edible seeds. The fruit has a sweet taste, similar to a mixture of banana, pineapple and strawberry. Kiwi fruits are native to China.

Nutrition-wise, kiwi fruits contain about as much potassium as bananas, and also contain 1.5 times the DRI for Vitamin C. It is also rich in Vitamins A and E, and its black seeds can be crushed to produce kiwi fruit oil, which is very rich in Alfa-Linoleic Acid, an important Omega-3 essential fatty acid. Usually a medium size kiwifruit contains about 46 calories.

A 2007 study by the United States Department of Agriculture also showed that kiwi fruits are one of the most antioxidant-rich fruits, along with grapes and wild blueberries.

Studies have proven that kiwifruits are useful in improving conditions of asthmatic children, and in decreasing the probability of colon cancer by providing a good amount of dietary fiber

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Cardiologists were quick to caution that there is no single magic food or ingredient that is the key to heart health, but they all agreed that kiwi may have a place in the five daily servings of fruit and vegetables that are currently recommended as part of a heart-healthy diet.

Vitamin C & Zinc Lozenges

Vitamin C has long had a reputation for helping prevent colds, but clinical studies have shown no effect for vitamin C in cold prevention in normal situations.

Research has shown that doses of 200 mg or greater (more than twice the 60-75 mg current recommended dietary intake for adults) may help reduce the duration of colds slightly. Some people improve after taking vitamin C supplements, others don't. Try it and see for yourself, but don't exceed 2,000 mg per day. More than this can cause an upset stomach.

Zinc lozenges may also help cut the number of days you're sick. In a study in the Journal of Infectious Diseases, adults who took zinc in lozenge form (13.3 mg every 2 to 3 hours for as long as their cold lasted) within a day of noticing the telltale signs felt better about 3 days sooner than those who got a placebo. Although that dose exceeds the recommended daily max of 40 mg, it's safe for a 3- to 5-day period.

Zinc binds to cell receptors in the mouth and throat, blocking the cold virus from attaching and spreading. Zinc comes in many forms, but only lozenges have been shown to be effective.

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Fiber Up

A new study published in the British Medical Journal Review revels that getting your fill of fiber from whole grains could help ward off colorectal cancer.

Researchers found that the more total dietary fiber and cereal fiber people consumed, the lower their colorectal cancer risk. For example, people who consumed an extra 90 grams of whole grains a day also had a 20 percent lower risk of colorectal cancer.

Researchers reviewed the results of 25 studies that included nearly 2 million people. They found that for each additional 10 grams of total dietary fiber and cereal fiber consumed a day, the person's colorectal cancer risk decreased by 10 percent.

This study highlights the importance of a diet rich in fiber. Soluble fiber is most helpful in improving the digestive process. As the contents of the colon move at a better rate, there is thought to be less toxic exposure to the interior of the colon thereby reducing risk of developing colon cancer.

And beyond decreasing the risk for developing colorectal cancer, eating fiber has other health perks. A government study earlier this year suggested that the more fiber a person eats, the longer they will live. That's because of a lowered risk of death from heart, respiratory and infectious disease for men and women, as well as a lowered risk of dying from cancer for men.

The findings, which appeared in the Archives of Internal Medicine, found that people who ate the most fiber in the study had a 22 percent lower risk of death than people who ate the least fiber.

Americans don't usually get enough fiber each day, with most consuming about 15 grams -- the recommended daily dose of fiber for women is 25 grams a day, and 38 grams a day for men.

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It's Only A Crescent Moon

Yoga is a known stress buster, but it's also an effective workout for weight loss, especially the last few stubborn pounds that become harder to lose after age 40.

Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity--a signal to your body to burn food as fuel rather than store it as fat. The following yoga pose, known as the Crescent Moon Pose will help do just that.

What you need: A yoga mat or carpeted space. Stand with feet together, toes forward, and arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and bend forward from hips, bringing hands to floor (it's okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back. You can make it easier by lowering your right knee to touch the floor as you step back into a lunge, and rest your hands on your left thigh.

Follow this routine at least 3 times a week, holding each move one time for three to five deep breaths. For faster results: Hold each pose for five to eight breaths and increase repetitions.

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Pomegranates Of The Gods

Pomegranates are a fruit of the fall/winter season. Now is the best time to enjoy the fresh seeds and juice.

There are hundreds of studies on pomegranate and cancer. Some researchers say that pomegranates and pomegranate juice have the potential to prevent cancer growth. Most of the research has been done on breast cancer, prostate cancer and lung cancer.

Pomegranates are high in polyphenols, which support normal cell protection by combating oxidative stress, which protects DNA from damage, one of the first steps in the development of cancer cells. FitFlax with flax seed, chia seeds and lignans is also a great source of antioxidants. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.

Pomegranates also support inflammation control leading to lower levels of key inflammatory molecules, many of which are present in cancer cells and surrounding tissues.

The myth of Persephone, the goddess of the Underworld, prominently features the pomegranate. In one version of Greek mythology, Persephone was kidnapped by Hades and taken off to live in the underworld as his wife. Her mother, Demeter (goddess of the Harvest), went into mourning for her lost daughter and thus all green things ceased to grow. Zeus, the highest ranking of the Greek gods, could not allow the Earth to die, so he commanded Hades to return Persephone. It was the rule of the Fates that anyone who consumed food or drink in the Underworld was doomed to spend eternity there. Persephone had no food, but Hades tricked her into eating six pomegranate seeds while she was still his prisoner and so, because of this, she was condemned to spend six months in the Underworld every year. Not nice Hades. During these six months, when Persephone is sitting on the throne of the Underworld next to her husband Hades, her mother Demeter mourns and no longer gives fertility to the earth. This became an ancient Greek explanation for the seasons.

Cardio Problemo

Your cardio workout is predictable.

Your body becomes efficient at what it does often and routinely. This means you burn fewer calories than you used to with the same activity. Throwing your body a surprise will charge it up to burn more calories.

Try to vary the intensity of your workouts. On some days, keep your pace consistent for the entire duration of the workout. On other days, add more intense intervals by increasing the pace, resistance, or the incline on an elliptical. Start modestly, then gradually increase the duration of those intervals.

You can also try to vary the duration and/or frequency of your workouts. Two or three days per week, increase the time of your cardio. On another day, ramp up the intensity of the entire workout, but decrease the duration. If you are working out two times per week, add another one or two days.

If possible, add another activity or two to your cardio workouts. It can be as simple as running the stairs in your house or jumping rope for short bouts. Throw them in to your workouts.

You should also begin some resistance training. Get yourself some dumbbells and use them, along with body-weight exercises such as squats and lunges, for 15-20 minutes, three times per week, not on consecutive days.

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Nuts

Eating a small portion of mixed nuts each day can help with weight loss. Scientists have found a link between eating nuts and higher levels of serotonin, a hormone that is most commonly known for boosting happiness but also decreases appetite and improves heart health.

Researchers found that as little as one ounce of raw and unpeeled walnuts, almonds and hazelnuts a day, can produce positive health effects. The research team put 22 patients on a nut-enriched diet for 12 weeks and compared them to another group of patients who were given a nut-free diet.

It was found that those consuming 30 grams of mixed nuts a day had higher serotonin levels.

Researchers believe the findings could help patients shed excess weight, decreasing the risk of developing type 2 diabetes and heart disease. FitFlax with flax seed, chia seeds and lignans is a great source for omega 3's, and also helps reduce cholesterol and the risk of developing type 2 diabetes. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.

Be aware that nuts, while packed with nutrients, are highly calorific so stick to a handful a day.

Nuts is also a 1979 play by Tom Topor. It is a suspense, psychological, and courtroom drama that explores sexual abuse issues, family and social power dynamics, and aspects of the criminal court system. It was staged off-off-Broadway in 1979 and transferred to Broadway the following year. A 1987 film adaptation stars Barbra Streisand and Richard Dreyfuss.

Yoga & Back Pain

A new study published in The Archives of Internal Medicine shows that weekly yoga classes relieve symptoms of low back pain about as well as intense, regular stretching sessions. The study involved more than 200 people who were followed for up to 26 weeks.

The research found that yoga and stretching were equally effective in easing chronic back pain and improving function, but participants had to practice each regularly to see benefits. The subjects in both groups took weekly 75-minute classes and practiced yoga or deep stretching at home for about 20 minutes at a time at least three days a week.

Exercise, and in particular strength-training routines that develop muscles of the trunk and core, can help reduce pain and improve function, though many people avoid them for fear of doing further harm. For those who want to try, a weekly class and a few 20-minute sessions at home might be a good starting point.

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Frozen Veggies

If you can’t get your hands on some fresh veggies, make sure you select the best from the freezer section. Choose products that contain just vegetables without any kind of sauce. Typically, if they’re made with anything, it’s a cream or cheese sauce, and you’re better off if you make your own.

If you like extra flavor, sprinkle Parmesan cheese on the veggies. One half-cup serving of Birds Eye Broccoli and Cheese Sauce contains 90 calories, 3 grams of saturated fat, and more than 20% of your daily sodium, while the same serving of steamed broccoli with a tablespoon of Parmesan cheese contains 37 calories, 2 grams of fat, and about 5% of your daily sodium.

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Clarence Birdseye is considered to be one of the founders of the modern frozen food industry and is credited with inventing a fast freezing process that preserves the quality of food. In 1929, Birdseye sold his company and patents for $22 million to Goldman Sachs and the Postum Company, which eventually became General Foods Corporation, and which founded the Birds Eye Frozen Food Company. Birdseye continued to work with the company, further developing frozen food technology.

In 1930 the company began sales experiments in 18 retail stores around Springfield, Massachusetts, to test consumer acceptance of quick-frozen foods. The initial product line featured 26 items, including 18 cuts of frozen meat, spinach and peas, a variety of fruits and berries, blue point oysters, and fish fillets. Consumers liked the new products and today is considered the birth of retail frozen foods. The "Birds Eye" name remains a leading frozen-food brand.

Stretch

Studies show yoga is one of the most commonly used forms of alternative therapy in the country. Many rely on yoga to relieve chronic and acute pain. Researchers believe that yoga may alleviate pain through relaxation and the release of endorphins. Others say it may reduce inflammation and promote positive emotions.

Studies have tried to determine whether taking up yoga can actually help lessen pain. In a recent report, a team of researchers sifted through the science and identified ten randomized clinical trials on the subject involving hundreds of patients.

The studies looked at yoga’s effect on pain stemming from ailments like arthritis, low back problems, pregnancy symptoms and migraines. The control conditions were standard treatments and exercise, diet and lifestyle changes.

The studies involved patients experiencing pain from a wide variety of conditions, and they looked at several types of yoga that had some similarities, like breathing, stretching and relaxation exercises — but also many differences. Complicating matters was that the intensity, amount of time and frequency of the yoga sessions differed from one study to the next.

Nine out of the ten clinical trials found yoga could help provide relief from pain... and like Meat Loaf said, nine out of ten ain't bad.

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Bread

Choose bread with no more than 100 calories and 150 milligrams of sodium per slice, and at least 3 grams of fiber...sorry white bread.

And not all wheat bread is healthy. Just because something says it has whole-wheat flour in it doesn’t mean it’s 100% whole wheat. Look instead for breads that say, 100% whole grains.

It’s also worthwhile to read the ingredient list. Whole wheat, oats, or other whole grains should be the first ingredient, as opposed to refined flours. If whole-wheat flour is listed first and followed by other flours, that bread will be lower in fiber. Try to limit molasses and other sweeteners too.

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Bread was also a band from Los Angeles. They had 13 songs, mostly soft rock, on the Billboard Hot 100 between 1970 and 1977. Big hits include "Make It With You" "Everything I Own", "Diary", Baby I'm A Want You", and "It Don't matter To Me"

Cheerios Or Count Chocula

How do you choose breakfast cereal?

Most cereals are similar in serving size and calories but differ in fiber and sugar content. Buy those with at least 5 grams of fiber per serving and less than 12 grams of sugar per serving. The only way sugar in cereal is good for you is if it comes from dried fruit, and not in the form of high fructose corn syrup, molasses, or honey.

In general, the fewer the ingredients the better. Stay as close to 5% of your age group’s recommended daily allowance (RDA) of sodium as possible, and definitely don’t consume more than 20% with your cereal.

Cheerios was introduced on May 1, 1941 as the first oat-based, ready-to-eat cold cereal. Originally named CheeriOats, the name was changed to Cheerios in 1945 because of a trade name dispute with Quaker Oats. The name fit the "O" shape of the cereal pieces.

The cereals Count Chocula and the strawberry-flavored Franken Berry were launched 30 years later. Franken Berry was very popular when first introduced possibly because the initial batches of the cereal used a dye that didn't break down in the body, causing many children's feces to be bright pink, a symptom sometimes referred to as "Frankenberry Stool."

Beginning this year, Count Chocula and Franken Berry will only be manufactured and sold for a few months during the Halloween season. So get it while you can.

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SmartToes On The TV Box

SmartToes Toe Stretchers are featured on the NBC morning program in Minneapolis -St.Paul. It's the WTLK News Team with Fitness expert Chris Freytag. Check out this clip.

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How's Your Hammy

Tight hamstrings can prevent you from reaching full leg extension or from bending over completely. If you can't touch your toes or if you feel more comfortable slouching than sitting up straight, your hamstrings are probably tight.

Here are two fantastic Standing Hamstring Stretches:

Standing One-Legged Hamstring Stretch. Stand upright with your feet wider than shoulder-width apart. Turn your right foot so your toes point sideways, away from your body. Clasp your hands behind your back, flex your left knee, and lift the toes of your right foot, coming onto your heel. Rotate your torso to the right and lean forward over your right leg until you feel a gentle stretch through the hamstring. Hold for several deep breaths and try to deepen the stretch slightly with each exhale. Repeat the exercise with your left leg.

Cross-Over Stretch. Stand upright and cross your left foot in front of your right, so the outside of your left foot is close to the outside of your right foot. Slowly bend forward at the waist, moving your hands toward your toes. Stop when you feel a gentle stretch through the right hamstring. Hold for 30 seconds. Breathe deeply and try to deepen the stretch with each exhale. Repeat the exercise for your left leg by crossing your right foot in front of your left. Perform two sets with each leg.

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Uncork

A new report in the October 2011 issue of the FASEB journal says resveratrol, the ingredient thought to be responsible for so many of red wine’s health benefits, can actually stop breast cancer cells from growing by blocking the growth effects of estrogen.

In the study, researchers treated breast cancer cells with resveratrol and compared their growth to untreated cells. The growth of those cells treated with resveratrol ended up being significantly reduced; tests showed this cell growth reduction was due to resveratrol drastically reducing estrogen receptor levels.

Resveratrol has also been shown to protect against Alzheimer's disease and dementia, reduce the risk of heart and cardiovascular disease. Resveratrol has also been shown to have anti-inflammatory properties, which helps overall physical health since many diseases and ailments can be attributed to inflammation.

Four or more glasses of red wine per week has been shown to reduce men's overall risk of prostate cancer by 50% and the risk of the most aggressive forms of prostate cancer by 60%.

Resveratrol has also been found in studies to lower LDL cholesterol, while another ingredient in red wine, saponins, also has cholesterol lowering properties.

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Post Workout Fuel

If you go a long period of time without food after a workout, your body will start to eat away at muscle to feed itself, and you'll have a smaller ratio of muscle to fat. This means that if you skip a post-workout snack, you're essentially eating away at those muscles you're working so hard to develop.

There are some very clear symptoms you may experience if you don't replenish your body with protein after a workout.You may feel lethargic the rest of the day and your muscles may feel more sore given they haven't repaired properly.

Within 30 minutes of completing your workout, you should have a snack with some protein. It's also a good idea to replenish some carbs as well.

If it's time for a full meal, a good choice is some fish with whole-grain brown rice and grilled veggies on the side. If it's not mealtime, a smoothie with berries, or a protein bar are all great snacks.

So, what you're aiming for after a workout is to snack on approximately 20 to 25 grams of protein, and a healthy dose of carbs. FitFlax with flax seed, chia seeds and lignans is also a great source of protein, and a great addition to smoothies. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax. Use coupon code MB10 for 10% off!

Two More Great Stretches

Calf Stretch. Stand facing a wall and place your hands flat against the wall at shoulder level. Place your right foot in front of the wall and move your left foot back so your left heel is 8 to 15 inches behind the right. While keeping your back flat and your left leg straight, bend your right knee and gently lean toward the wall while pushing your left heel into the floor until you feel a stretch in the left calf. Now switch sides.

Hip Flexor Stretch. Get into a kneeling position with your left knee and shin flat on the floor and your right leg bent at a 90-degree angle with your right foot flat on the floor. Squeeze the muscles on the left side of your butt and shift your upper body forward until you feel a slight stretch in the left front hip. Next, raise your left arm straight up in the air, and then lean to the right until you feel a further stretch in the left side of your front hip. Switch sides.

SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as hammer toe. SmartToes also provide hammer toe treatment, bunion treatment and overall relief for stressed out feet.

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Probiotics

Probiotics are live microbial organisms that help maintain a healthy balance of microorganisms, including beneficial bacteria, in the intestinal tract. A healthy human digestive system contains around 400 types of beneficial bacteria that keep the growth of harmful bacteria in check, and keep the digestive system running properly. A recent study revealed that probiotics could do more than just help your digestive system, it could also help prevent colds.

Researchers analyzed 10 studies that gave probiotics, a placebo or no treatment for more than a week to a combined total of 3,451 study participants whose ages ranged from infancy to adulthood (40s). They found that taking probiotics could help reduce the number of upper respiratory tract infections by 12 percent.

Probiotics come in many forms, including powders, tablets, capsules, and foods such as yogurts and dairy drinks. Other sources include miso, fortified soy and juice drinks, fermented milk, fermented vegetables, like sauerkraut or kimchi (check labelling for active cultures), and raw or unpasteurized yogurt. The form you take them in doesn't matter, as long as it contains enough live organisms to begin growing in your intestines. The effective dose can vary from as little as 50 million to as many as 1 trillion live cells per dose. Yummy! Reliable products should indicate the name of the precise probiotic organisms they contain, as well as how many organisms a single dose provides.

A study published in 2010 suggests that probiotics may also decrease the risk of common childhood problems such as ear infections, strep throat, and colds. There’s also evidence that probiotics assist in maintaining a strong immune system.

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Two Great Stretches

Here are two great stretches to maintain flexibility. Perform each stretch slowly and gently for about 45 seconds.

Hamstring Stretch. Lie on your back with both legs straight and flat on the floor. Squeeze the muscles in your right thigh, this will allow the muscles in the back of the right leg to relax, then lift your right leg straight up in the air until you feel slight discomfort in the back of your leg. Next, bring your right leg slightly up toward your belly. Point your toes toward the ceiling to increase the stretch to your lateral hamstrings; flex your foot to stretch your calf muscle. Now, switch sides.

Chest Stretch. Face the walls in the corner of a room, and place your right foot a few inches away from the wall and your left foot a few inches behind your right heel. Bend both elbows 90 degrees, and then place your palms and forearms against each adjacent wall, so your upper arms are parallel to the floor. While pulling your stomach in and keeping your shoulders relaxed and your chin tucked toward your neck, lean forward slightly until you feel mild tension in your chest.

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SnartToes are now available at Duane Reade.

SmartThingz: Butter My Veggies

SmartThingz: Butter My Veggies: A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lo...

Butter My Veggies

A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lower the risk of coronary heart disease unless they were consumed with high-fat dairy products.

Many of the vitamins and micronutrients in food are fat-soluble, which means they cannot be absorbed without the presence of adequate fat. This means that if you eat fruits or vegetables without fat, you’ll absorb only a fraction of the nutrients you would absorb if you ate them with fat.

Consuming adequate amounts of fat with fruits and veggies is especially true in the case of children. Vitamins and micronutrients are crucial for proper physical and mental development.

Another study compared two salads, with and without avocado. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2%. After avocado was added, the fat content jumped to 42%. When the salad was eaten with the avocado, the test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.

FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.

Get Resistance

A new study revealed that resistance training improves endurance in running and cycling. The effect occurred both in experienced athletes and in novices.

One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in.

Similar studies also have found the effect in cyclists, but not in swimmers. Swimmers get faster when they try a very specific type of resistance training, done while in the water, that concentrates on the movements they use in their strokes. The mastery of the highly technical swimming stroke is the most important factor in performance and endurance. Upper-body strength plays at best a minor role.

It is not known why weight lifting would improve performance, but researchers speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.

Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. And SmartToes Toe Stretchers and Straightener with it's unique design that's beneficial to stretching your hamstrings, as well as, hammer toe and provides hammer toe treatment, and bunion treatment.

SmartSole and SmartToes are now available at Duane Reade.

The Core

Most people think of the core as a nice six-pack, or toned abs, but the abdominal muscles are a very small part of the core. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders.

The abs have very limited and specific action, and what is referred to as the core actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder and create a solid base of support.

The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back and glutes as well. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.

The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.

SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and provide hammer toe treatment, and bunion treatment. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes.

SmartSole and SmartToes are now available at Duane Reade.

Just So You Know: Statin Drugs Edition

Statin drugs are used to lower cholesterol levels by inhibiting the enzyme reductase, which plays a central role in the production of cholesterol in the liver. Increased cholesterol levels have been associated with cardiovascular diseases. A new study published in The European Heart Journal reports that statin drugs have proven effective for the prevention of heart attack, coronary heart disease, and may also reduce the risk for infectious disease.

A clinical trial of atorvastatin (brand name Lipitor) for prevention of heart problems in people with high blood pressure resulted in a 35 percent reduction in relative risk of nonfatal heart attack and fatal coronary heart disease. To the surprise of the researchers, the drug appears to reduce the risk for infections as well...and wasn't that a nice surprise.

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Toss This In Your Salad

Why not add some variety to your salad greens? Here's some info on five salad greens you should consider.

Purslane contains up to 400 milligrams of omega-3 fatty acids per serving. It's also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables. It's lemony, succulent and crisp. Maximize freshness by storing purslane with stems in cold water in the refrigerator.

Dandelion Greens help with digestion and also acts as a mild laxative to relieve bloating and constipation. One cup provides more than 100 percent of your daily dose of vitamin A, crucial for keeping your eyesight strong, and 103 milligrams of calcium. Look for dandelions with smaller, slightly curled leaves because they’re less bitter.

Mizuna is high in immune-boosting vitamin C, folate and iron. It also contains powerful antioxidants linked to decreased cancer risk. One of the mildest mustard greens, mizuna is often found in mesclun mixes. Cultivated in Japan, mizuna brings an exotic, slightly spicy flavor to your salad.

Mâche. A one-cup serving of mâche delivers 80 percent of your daily requirement of folate, which helps keep your heart healthy, and two grams of fiber, four milligrams of iron, needed for forming red blood cells, and more than 250 milligrams of heart-healthy omega-3 fatty acids. Mâche has a mild, nutty flavor

Watercress contains high doses of vitamins A, C and K, compounds that boost your body’s natural detoxifying abilities, and may also lower breast cancer risk and strengthen your bones. One cup of Watercress has four milligrams of calcium.

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Just So You Know: Butter vs. Margarine Edition

Regular butter is made with one ingredient: cow's milk or cream, churned or shaken until it reaches a semisolid state. It contains at least 80% milk fat by weight, and it takes about 11 quarts of milk to make 1 pound of butter. Most butter sticks contain 100 calories per tablespoon, a typical serving size. One serving has 11 grams of fat, and 7 grams of saturated fat. It also contains 30 milligrams of dietary cholesterol.

Margarine is any vegetable-oil-based, butter-flavored spread that contains 80% oil. Anything with a lower oil and fat content is called a soft margarine spread. It's been called a healthier, plant-based alternative to butter, but it also has it's detracters for being artificial and having trans fats, which help keep oil-based ingredients solid at room temperature.

The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose a blend with the least amount of saturated fat and zero trans fats. Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat, even if the label says trans fat free. When baking, use a hard stick of trans-fat-free margarine in place of butter

Your healthiest option may be to skip both the butter and margarine. Try using monounsaturated fat instead. Olive oil for dipping bread or vegetable oil for cooking. Use avocado and nut butters in place of butter on sandwiches. These are healthier fats and sources of omega 3.

Flax seed, chia seeds and lignans are also great sources for omega 3's. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.

Yoga & Hamstrings

No, it's not a new cop show. It's how having tight hamstrings can make it a challenge to reach correct alignment in many yoga poses like like seated or standing forward bends. It also impacts standing poses like Triangle pose, Reverse Triangle, and the Downward Dog.

People with tight hamstrings also struggle to sit with proper alignment in simple seated poses on the floor like Staff pose because the hamstrings pull the pelvis into a backward tilt, rounding and putting strain on the lower back.

Without correct alignment, not only is your practice less rewarding, the risk of injury is greater. When your hamstrings are tight, it tends to lock your pelvis, so you don't move as freely. As a result, many people end up overworking their low back.

While tight hamstrings are common among beginning yoga students, many advanced yoga students who are very flexible in their hamstrings, often stretch in ways that can cause injury, especially where the hamstrings attach to the sitting bones. Flexible yoga students tend to particularly overstretch the hamstrings on the inner leg. This can eventually cause tears at the hamstring tendons at the inner knee or at the sitting bones, resulting in mild or sometimes more severe injury, an increasingly common problem. Injuries to tendons and ligaments can last a long time if they are not treated properly.

Here's a quick test to determine how flexable your hamstrings are:

Lie on you back with your legs stretched out, arms by your side. Raise your right leg towards the ceiling keeping your foot gently flexed.

If your leg easily reaches straight up towards the ceiling (with the sole of your foot facing the ceiling), your hamstrings are normal. If your leg reaches further than that, towards your face and upper torso, your hamstrings are very flexible. Good for you!

However, if your raised leg forms less than a 90-degree angle to the floor, e.g. at an angle more like 60 degrees, 45 degrees or even 30 degrees in relation to the floor, you have tight hamstrings. Ok, don't panic...try bending your left knee and put the left foot on the floor, and then again reach the right leg towards the ceiling. You will see that the right leg now is able to reach further up towards the ceiling.

The reason is that your pelvic bowl now is tilted slightly back, shortening the distance between the hamstring attachments, and giving you a bit more slack. Try the other side also, as many people are more flexible on one side than the other.

A recent study in the American Journal of Physiology suggests that lack of flexibility might even be linked to cardiovascular disease. Improving flexibility with stretching, yoga, or Pilates should be integrated as part of a complete exercise routine.

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SnartToes now available at Duane Reade.

Get To Know Your Hamstrings

The hamstrings are a group of three muscles on the back of the thigh. Two of them run from the pelvis along the inner thigh to the knee, and one runs along the outer leg to the knee. If you place your hands behind your knee, you can feel the hamstring attachments as firm, bone-like tendons -- one on the outside and two on the inside of the knee. On the other end, the hamstrings also attach to the ischial tuberosity sitting bones of the pelvis.

Tight hamstrings are a common cause of injuries, and are a source of many lower back pain issues as well. Tight hamstrings tend to flatten the lower back, causing people to lose the normal curve of the lumbar spine. That's a big contributor to lower back pain and lower back injuries.

Staying flexible is critical in keeping aches and pains away as you get older. When you lose flexibility, you lose range of motion. This doesn't just mean achy joints and muscles; it slowly makes you lose the ability to do the daily movements you take for granted.

A recent study in the American Journal of Physiology suggests that lack of flexibility might even be linked to cardiovascular disease. Improving flexibility with stretching, yoga, or Pilates should be integrated as part of a complete exercise routine.

SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and hammer toe treatment and bunion treatment.

SmartToes now available at Duane Reade.

It's Going To Take More Than Carrots

The National Eye Institute at the National Institutes of Health conducted the first Age-Related Eye Disease Study, which evaluated supplements for slowing the progression of age-related macular degeneration. The first study enrolled about 3,600 patients who took a combination of antioxidants and zinc. The formula included specific amounts of vitamin C, vitamin E, beta carotene, zinc and copper.

For people who had intermediate-stage age-related macular degeneration, or A.M.D., the formula reduced the risk of developing advanced disease by 25 percent. The formula also led to a 19 percent reduction in vision loss for people with intermediate A.M.D. in one or both eyes. The study also showed that age and smoking influenced progression of A.M.D.

Diet alone cannot provide the same high levels of antioxidants, however, diets including cold-water fish like tuna and salmon, which are rich in DHA and EPA, and lots of green leafy vegetables and colorful fruits have been shown to lower the risk of developing A.M.D. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants. Experience the benefit of chia seeds and and flax hull lignans.

Go Nuts

A new study reveals that eating red meat, and in particular processed red meat like bacon and hot dogs, raises the risk of Type 2 diabetes, and replacing just one of those servings a day with nuts or low-fat dairy can lower the risk.

The findings come from a broad analysis of three groups of male and female health professionals, totaling nearly 300,000 people ages 25 to 75. The researchers looked at their eating and health habits dating to 1976. The subjects answered detailed questions about their diets and medical history and provided updated information every two years.

The research found that eating a daily serving of unprocessed red meat, equivalent to a 100-gram cut of steak, roughly the size of a deck of playing cards, was enough to raise the risk of Type 2 diabetes by 19 percent. Eating just 50 grams a day of processed meat — one hot dog or sausage, for example, or a little more than two strips of bacon — increased the risk 51 percent. In addition to bacon and sausage, processed meats include deli and luncheon meats. Processed meat contains high amounts of sodium and chemical preservatives like nitrates, which can damage cells in the pancreas involved in the production of insulin. Red meat in general also has high levels of a type of iron called heme that, when consumed in high amounts, can increase oxidative stress and lead to chronic inflammation, which can also affect insulin production.

The benefits of replacing one serving of meat with nuts resulted in a 21 percent lower risk of Type 2 diabetes. A serving of Greek yogurt or another low-fat dairy product over red meat decreased the risk 17 percent, and whole grains reduced the risk by 23 percent. Even substituting poultry or fish for red meat lowered the risk of developing diabetes. A great breakfast is Greek yogurt with berries and FitFlax. FitFlax with golden roasted flax seed and chia seeds can also benefit people at risk for diabetes by regulating blood sugar. It slows down the body's absorption of sugar, reducing the risk of developing Type 2 diabetes and helping to control existing cases of diabetes. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.

Yoga For Bone Disease

Bone loss is rapidly becoming a big problem, and the methods to prevent and treat it are far from ideal. Weight-bearing exercise helps, but not everyone can jog or walk briskly, and repeated pounding on knees and hips can eventually cause joint deterioration.

Strength training, in which muscles pull on bones, is more beneficial, and osteoporosis and resulting fractures are rare among regular yoga practitioners.

A study that began with 187 people with osteoporosis and 30 with its precursor, osteopenia, found that the patients who did 10 minutes of yoga daily for two years increased bone density in their hips and spines while patients who served as controls continued to lose bone. Also noted, was that yoga’s benefits decrease the risk of falls, which can result in osteoporotic fractures. SmartToes Toe Stretchers and Straightener unique design are beneficial to this and relieve foot and toe strain, as well as, hammer toe treatment and bunion treatment.

Deskercise II: The Wrath Of Kahn

The exciting conclusion...even more exercises you can try if you spend too much time sitting at a desk.

Don't aggravate Kahn or your back, try some shoulder shrugs. This motion massages out upper back and neck tightness and strengthens the upper back which helps you sit up straight. Inhale, hold the breath. Lift your shoulders high up to the ears and squeeze them straight back. Exhale, squeeze your upper shoulder blades together and drag them down the back. Keep the arms relaxed. Inhale, breath into your upper back. Exhale, pull your mid-shoulder blades together and down. Inhale, broaden the upper back. Exhale, squeeze the bottom tips of your shoulder blades together, elbows squeezing towards each other and drag down. Do three sets.

Follow the shrugs with a gentle neck release. First, put your left hand, palm down, under your left sit bone, fingers pointing toward tailbone. Lean right, relax your right ear toward your right shoulder. Keep the chest lifted. Breathe into the stretch on left side of neck; relax into the stretch. If you have a neck injury, leave your right arm down through this exercise. If your neck is okay, reach the right arm up over head and wrap the fingers lightly around the jaw. Allow the weight of the arm to increase the stretch in the neck, do not pull on your neck. Then, roll the head one inch toward chest. Breathe deeply into the new stretch on the left side of the neck, relaxing the neck. Finally, release the top hand, bow the chin towards the chest, putting both hands on your knees. Take one full breath into the back of the neck, keeping the back of the neck long. Then use the left palm at the center of the forehead, inhale and ease the head up. Repeat on both sides.

Also, get up and walk around whenever you can. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. Try SmartToes Toe Stretchers to relieve foot and toe strain, and to help with hammer toe treatment and bunion treatment. Both SmartSole and SmartToes are now available at Duane Reade.

Even More Metabolism Burning Foods

Salmon contain omega-3 fatty acids (EPA and DHA) that increase the levels of fat-burning enzymes and decrease the levels of fat-storage enzymes. It's been shown to boost metabolism by as much as 400 calories per day. All fish contain large amounts of omega-3 fatty acids, which, besides being incredibly healthy, seem to affect metabolism. Omega-3 fatty acids alter levels of leptin, a hormone in the body that directly influences metabolism and determines whether you burn calories or store them as fat.

Lean protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. For another source for protein, and for flax seed weight loss and chia seeds weight loss, check out FitFlax.

Spicy Peppers contain the chemical compound capsacin that speeds up your heart rate and metabolism. Eating a very spicy meal can actually speed up your metabolism by about 25 percent for up to three hours. Keep crushed red pepper on the table to spice up everything from scrambled eggs to soup to pasta.

Broccoli is not only high in calcium, but it's also loaded with vitamin C, which boosts calcium absorption. Study after study links calcium and weight loss. Broccoli has plenty of vitamin A, folate and fiber. At just 20-calories per cup, this weight-loss superfood fights fat and also contains powerful phytochemicals that boosts your immunity and protect against disease. FlaxVibrance with lignans and milled chia seeds also works to help boost your immunity.

Deskercise: Part One

Sitting all day is hard on the body. It leads to poor posture and low energy levels. It also shortens and contracts muscles in the legs and torso, and tends to exacerbate rounded shoulders and stress in the neck. Slouching inhibits digestion, and contributes to low back and neck pain. Slouching also compromises breathing, which impairs clear thinking and leads to brain fatigue and poor decisions. It can also dull the immune system so that you are more inclined to become sick and grouchy. FlaxVibrance with flax hull lignans and milled chia seeds is a great source of antioxidants and a great immune booster. When you are slumping, your productivity also tends to decrease dramatically. This is no good, here's what you can do:

While sitting in your chair, do a simple twist to release the back. Inhale, sit tall. Take your right hand across the torso to the left arm rest, left hand on the back of the chair. Exhale, twist to the left. Stay for five breaths and then switch sides.

Another exercise is for the thighs, hips and lower back. Cross one ankle over the opposite thigh, knee opening out to the side, exhale and lean forward over legs. Relax the neck and arms. Hold for five breaths and then do the other side. Try SmartToes Toe Stretchers to relieve foot and toe strain to help with hammer toe treatment and bunion treatment.

For your hands and wrists, try some simple wrist stretches. Straighten your arm in front of you, spread the palm facing away from your body, fingertips toward the floor. Use the other hand to pull one finger at a time slowly back, holding each finger for a full inhale and exhale. There, that's better...now back to work!

Metabolism Boosting Foods

Some foods have a strong metabolism-boosting impact when eaten. Some of the calories are burned off just being digested, so the net amount of calories is less than the amount contained in the food. This process is called dietary induced thermogenesis. Here are some foods that speed up the rate at which your body burns calories.

Dairy products can boost weight loss efforts, according to a recent study in obesity research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, as well as protein. Studies show that not getting enough calcium may trigger a hormone that causes us to store fat.

Strawberries, blackberries and blueberries are all high-fiber berries. Fiber acts like a sponge and absorbs and moves fat through our digestive system faster so that less of it is absorbed. Fiber keeps you full and satisfied all day on little calories. A one cup serving of raspberries contains 8 grams of fiber and only 60 calories! FitFlax with flax seed and chia seeds is also a great source of fiber. For flax seed weight loss and chia seeds weight loss, check out FitFlax.

Green tea contains caffeine, which is a natural stimulant that can help your body burn more calories while at rest. Caffeine speeds up the heart rate and also frees fatty acids stored in the body, making them more readily available for energy use. Also, green tea contains a compound called ECGC that may help to boost your metabolism as well by speeding up the brain and nervous system.

Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism. A new study seems to indicate that drinking water actually speeds up weight loss. Researchers found that subjects of a study increased their metabolic rates by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants.

Eat Something

Conventional wisdom has been that exercising on an empty stomach forces the body to dip into existing fat stores for fuel, instead of the carbohydrates readily available from a pre-workout meal or snack. However, recent research indicates that this strategy doesn’t offer any benefit... and may even work against you.

A report published in Strength and Conditioning Journal concluded that the body burns roughly the same amount of fat whether you eat before a workout or not. Also, you’re likely to lose muscle by exercising in a depleted state without fuel to aid the workout. One of the studies reviewed in that report looked at cyclists. When they trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including lost muscle.

In a separate study published in 2002, scientists found an additional benefit from a pre-workout meal: Healthy women who consumed 45 grams of carbohydrates before their workouts ended up eating less throughout the remainder of the day. Check out FitFlax for a delicious source of protein with golden roasted flax seed and chia seeds.

Doing Zumba Right

Zumba is a high-energy aerobic workout based on dance steps borrowed from merengue, salsa and other dances. An estimated 12 million people worldwide are taking Zumba classes at over 100,000 locations. The classes are fast-paced and can be quite strenuous. Ankle sprains, hamstring injuries, muscle spasms and calf injuries are the most common Zumba-related injuries. If your class doesn’t offer warm-up stretches, be sure to do some calf, hamstring and abdominal stretches on your own before you begin

You should always consult a doctor before starting a new exercise regime. If you are pregnant or have a major cardiovascular, pulmonary or metabolic condition, traditional Zumba is probably not appropriate for you. People with knee, hip or ankle problems should also consult a doctor, as they may need to modify the routine — avoiding jumps, for instance, or fast hip movements.

Any thinly soled sneakers or comfortable workout shoes will do. Running shoes, which tend to have thick treads, are inappropriate, because they are designed for forward movement only. The treads get in the way when doing Zumba’s many side-to-side and pivot moves. The optimal class size is no more than 25 participants with two instructors, one teaching and one walking around the room offering individualized help. For tired and stressed out feet, post-workout, check out SmartToes Toe Stretchers for hammer toe treatment, bunion treatment, and plantar fasciitis relief.

Before joining a Zumba class, ask how long the instructor has been teaching and their background, including fitness certifications. The best instructors have a dance background and an understanding of Latin steps, as well as a strong background in fitness. To find a licensed Zumba instructor in your area, go to Zumba.com.

Good For You

Try including these in your diet to improve your health, as well as, your hair and skin.

Dark leafy vegetables, such as collard greens, kale, parsley, spinach and Swiss chard, offer more nutrients with fewer calories than any other food. Green veggies are packed with carotenoid antioxidants, and are also an excellent source of vitamins A and C, which the body needs to produce and regulate the sebum in our skin and hair follicles for healthy, well-conditioned skin and complexion.

Green tea is infused with a potent mix of age-defying antioxidants. Because green tea is minimally processed, it offers the most antioxidant polyphenols of all the teas, including a specific catechin, believed to inhibit cancer and also beautify the skin. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants.

Micro and Macro-Algae, including blue-green algae, chlorella and spirulina--are among the most concentrated sources of a full spectrum of beautifying vitamins and minerals for skin and hair and are easy for the body to absorb. These single-celled plants contain one of the highest sources by weight of protein, beta-carotene, nucleic acids (RNA/DNA) and chlorophyll of any food on the planet according to studies published by the American Society for Microbiology. FitFlax with golden roasted flax seed and chia seeds is another great source of both protein and soluble and insoluble fiber. Micro-algae are available in capsules or tablets, as well as in powder form for powerhouse smoothies.

Cruel Shoes: Part Four

It's finally here...not the final chapter in the Harry Potter series, but the conclusion of our equally thrilling series on how to heal your feet after an unfortunate encounter with uncomfortable shoes.

It's important to keep the skin on your foot moisturized, as rough areas develop on pressure points and can be painful. Even after a few hours of wearing high heels and cramped shoes, dry patches of skin may occur. The ball of the foot takes the most impact with high heels, and the foot can become quite callused in this area. Thicker calluses may become painful, especially if they are cracked and fissured. The top of the toes may develop corns that can also be painful in a closed toe shoe. The back of the heel is notorious for becoming irritated and one can develop blisters and soars with dry skin. SmartToes Toe Stretchers provide for hammer toe and bunions relief and aid plantar fasciitis treatment.

Moisturizers dedicated to the feet are often best, as the skin of the bottom of the foot is thicker and actually has an additional layer of skin compared to skin elsewhere. Try moisturizers that are made with Jojoba oil, a liquid wax from a seed extract. Jojoba oil has anti-fungal properties and has been studied for anti-inflammatory properties as well. Moisturizing creams should be applied after a foot bath for maximal penetration.

It's also important to allow your feet to 'rest' after wearing high heels. The ball of the foot takes the most pressure from high heels and you could develop tears in the ligaments that support the toes on the bottom of your foot, and/or develop stress fractures. Well-cushioned sneakers work the best and you can wear padded socks for extra cushion. Try the Smartsole Exercise insole for extra comfort and added fitness. If you can't wear sneakers, try to limit the amount of time your foot is exposed to a high heel, and wear flip-flops or sneakers to and from your destination.

Both SmartSole Exercise Insole and SmartToes are now available at Duane Reade.

Just So You Know: Diet Soda Edition

A University of Minnesota study of nearly 10,000 adults ages 45 to 64 found that drinking a single can of diet soda a day led to a 34 percent higher risk of developing a collection of health problems that includes high blood sugar, high cholesterol, and high levels of belly fat. Diet soft drinks have also been linked to an increase in diabetes, heart attack, and stroke. One study of more than 2,500 people found that those who drank diet soda daily had a 61 percent increased risk of cardiovascular events compared to those who drank no soda, even when accounting for smoking, physical activity, alcohol consumption and calories consumed per day.

Another study found that women who drank water sweetened with sugar and water sweetened with Splenda couldn't taste a difference, but MRI scans showed that their brains reward center responded to real sugar "more completely" than it did to the artificial sweetener. Your senses tell you there's something sweet that you're tasting, but your brain tells you it's not as much of a reward as you expected. So you chase that no-calorie soda with something more caloric, like a salty snack. The sweet taste could also trigger your body to produce insulin, which blocks your ability to burn fat.

So, moderation. Any more than three cans a week, and you're looking for trouble. Why don't you go out and get some exercise. How about a nice walk. Try SmartSole Exercise Insoles to help you burn more calories with every step and turn your everyday footwear into toning shoes...Now Available At Duane Reade.

Chocolate And Broccoli

Together again for the first time in our continuing series of good food that's also good for your skin.

Chocolate offers a wealth of antioxidants, that according to the National Academy of Sciences and the European Journal of Nutrition, works to improve hydration, skin density and circulation of blood to skin tissues, for a more youthful and glowing complexion. Scientific American and the Journal of Investigative Dermatology report that chocolate is also a supreme source of procyanidins, which counter skin damage and help protect it while stimulating cellular growth and renewal. Dark chocolate offers the most beautifying benefits per bite. Look for 65 percent or higher cocoa content, and of course keep the portions small to manage calorie and fat intake. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants.


Broccoli and other cruciferous vegetables, like, kale, Swiss chard and radishes -- are loaded with skin-beautifying compounds. According to the National Academy of Sciences, its sulfur-containing phytonutrients boost the body's natural detoxification enzymes to combat and repair damage to skin. Low in calories, these mineral-dense and antioxidant-rich veggies are packed with carotenoid antioxidants, which help neutralize carcinogens and oxidative stress on skin, reduce inflammation, and bolster immune response. They also contain isothiacynates, which research published by The American Journal of Clinical Nutrition shows, specifically guard against breast cancer. FitFlax with golden roasted flax seed and chia seeds is a great source of both soluble and insoluble fiber and a better topping for broccoli than chocolate.

Cruel Shoes: Part Three

Welcome to part three in our exciting series on foot relief after a bad shoe experience. Here are two more tips:

Soak your feet in a Mineral Foot Bath. Aside from being relaxing, Epsom salt soaks have long been used to soothe sore body parts, especially the feet. Epsom salt is actually not a salt, but rather a natural mineral of magnesium and sulfate, and can be absorbed through the skin. Magnesium is important for the body to build and repair tissues as its used in more than 300 enzymatic reactions. Warm water allows for the dilation of the body blood vessels and opens the skins pores.

Get a pedicure. The presence of improperly cut toe nails or ingrown nails may cause pain after wearing high heels and pointy toed shoes. And thick focal calluses themselves may be painful. Having a pedicure may directly alleviate these painful areas. SmartToes Toe Stretchers also provide for hammer toe and bunion relief and aid plantar fasciitis treatment.

Fiber Up

Fiber is the part of a plant food that your body cannot digest. It travels intact through your stomach, intestines and colon and exits from your body. There are two kinds of fiber, and both are good for you. Insoluble fiber, which does not dissolve in water, adds bulk to the material moving through your digestive system and is good at relieving constipation. It's found in whole wheat, nuts and many vegetables. Soluble fiber, as the name implies, dissolves in water, forming a gel-like substance. In addition to oats, soluble fiber can be found in beans, barley, flax seed and certain vegetables and fruits.

Soluble fiber, a substance that can help your heart by reducing the amount of LDL cholesterol, also known as bad cholesterol, in your blood. Research shows that a moderate increase in the amount of soluble fiber in a person's diet is likely to lower his or her risk of developing heart disease. It can also slow the progression of heart disease once it has begun. Soluble fiber can also help lower the risk of developing diabetes. A 2009 study showed that soluble fiber helps reduce a child's risk for future chronic diseases including cancer, heart disease and diabetes by helping to maintain normal blood sugar and blood pressure levels.

Soluble fiber acts like a cholesterol "sponge" by soaking up cholesterol-laden bile salts in the small intestine and eliminating these salts along with waste. That not only removes harmful cholesterol from your body, it also keeps bile acids from being "recycled" back to the liver. As a result, the liver must produce new bile acids, and to do that, it pulls LDL cholesterol out of the bloodstream. That reduces "bad" cholesterol levels even further, which is good news for your heart. If there's less bad cholesterol floating around in your bloodstream, it means there's less that can collect on the walls of the arteries, where it increases the risk of heart attack and stroke.

The benefit of soluble fiber doesn't stop with cholesterol reduction. Soluble fiber can also lower triglycerides -- fats in the blood that contribute to heart disease. According to a 2010 study, it may also help reduce blood pressure and that's good for your heart health. Soluble fiber can also benefit people at risk for diabetes by regulating blood sugar. It slows down the body's absorption of sugar, reducing the risk of developing Type 2 diabetes and helping to control existing cases of diabetes. And emerging research shows that certain forms of soluble fiber may enhance the body's immune function.

If you're like many Americans, you probably need to boost your intake of both kinds of fiber, soluble and insoluble. FitFlax with golden roasted flax seed and chia seeds is a great source of both soluble and insoluble fiber. On average, children and adults in the U.S. consume less than half of the recommended amount of fiber. The USDA suggests that adult women get about 28 grams of total dietary fiber a day and adult men consume 36 grams a day. Children one year and older should consume 14 grams for every 1,000 calories in their diet.

At least 5 to 10 grams of your total daily fiber intake should consist of soluble fiber if you want to reap its cholesterol-lowering benefits.

Straighten Up And Fly Right

Up to 80 percent of Americans experience back pain at some point in their lives, and each year 15 percent of all adults are treated for such problems as herniated discs or lumbar pain. The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture. Maintaining good posture not only helps you look better, it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain. If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders and even your joints.

If you sit at a desk all day, the center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair. Whether you work in an office or at home, get up and stretch every 30 to 60 minutes.

Sitting for long periods puts pressure on discs and fatigues muscles. Stand up and place your hands on your lower back, as if you were sliding them into your back pockets. Gently push your hips forward and slightly arch your back. Sit back down and circle your shoulders backward, with your chin tucked, about 10 times. Solutions to get your feet feeling better fast include yoga toes stretching and foot exercises. Yoga is an excellent method to stay stretched. SmartToes Toe Stretchers also provide relief for hammer toe and bunions and aid plantar fasciitis treatment.

Energy Drinks Not So Good

According to a recent report by the Associated Press, potential harms from some energy drink may include: irritability, high blood pressure, heart palpitations, seizures and strokes. That's some bad energy.

Last year, the American Association of Poison Control Centers began tracking energy drink overdoses and side effects. Since the study began, more than 1,000 cases have been reported.

While studies have focused on the effects of ingredients like caffeine and guarana, which contains roughly twice the caffeine found in coffee beans, they fail to highlight another concern,sugar. Many energy drinks contain more sugar than a big donut or chocolate bar... A much better choice is a protein shake with the flax seed and chia seeds blend in FitFlax.

Summer Fitness Tips

During the summer, the best time to exercise outside is in the early morning or late evening. Avoid working out in the middle of the day when the temperature is at it's highest. For stretching, breaks and cooling off, choose to find comfort in the shade. Try SmartSole Exercise Insoles to help you burn more calories with every step and turn your everyday footwear into toning shoes. The sun can be very draining and cause heat exhaustion. With the heat, you will perspire more and lose lots of fluid so hydration is key. Drink as much water as you can to help replace the fluids lost in perspiration. If you want to be hydrated but also crave some flavor, drinking flavored water is a great way to go. Coconut water is also an excellent substitution for traditional drinking water. It's a great alternative because not only does it help with hydration, but it also contains potassium, which helps prevent muscle cramping due to exercise.

Foods That Are Good For Your Skin: Part One

Avocados are loaded with skin-beautifying deliciousness. A nice serving of guacamole contains: omega-3 fatty acids, which support strong cell membranes; antioxidant vitamins A and E; B-complex vitamins, lecithin, to protect and strengthen cell walls; and potassium, to support new cell growth. They also host a slew of antioxidant and anti-inflammatory compounds -- including phytosterols, carotenoids, flavonoids, zinc and folate -- that fight free radicals and repair, soothe and renew skin and tissue on a cellular level. FlaxVibrance with flax hull lignans and milled chia seeds is another great source of antioxidants

Blueberries contain some of the highest antioxidant levels of any food, especially when fully ripe, and contain skin-healing, anti-inflammatory properties. The deep, purple-blue color is a reflection of the pigment-rich antioxidant phytonutrients, called anthocynanins, shown to improve the integrity of collagen in skin and inhibit photoaging (sun damage), according to a study in the Journal of Photochemistry and Photobiology. A super healthy and delicious breakfast is Greek Yogurt with blueberries and the flax seed and chia seeds blend in FitFlax.

Cruel Shoes: Part Two

You've done bad things to your feet in inappropriate shoes. Your symptoms will vary based on the silliness of the shoes, and the amount of time you subjected your feet to them. It's possible you have foot swelling, or even cuts and scrapes. The higher the heel and skinnier the stiletto, the bigger the ouch factor. Some people may not be able to walk for hours or a full day Solutions to get your feet feeling better fast include yoga toes stretching and foot exercises. The Achilles Tendon and calf muscle becomes tight from high heels, so its important to actively perform stretches. Also, the nature of high heels causes the toes to buckle and contract, and can specifically result in hammer toe. Yoga is an excellent method to stay stretched. SmartToes Toe Stretchers provide relief for hammer toe and bunions and aid plantar fasciitis treatment. Perform simple range-of-motion exercises of the ankles as it keeps the blood flowing within the foot and can help remove excess fluids (swelling) in the lower leg. This is best accomplished by moving the foot up, down, left, right, and in circles.