5 Fitness Fuel Foods for Women

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You have made the commitment to exercise regularly and settle into a healthy lifestyle. It is not always easy to keep up with working out on a regular basis so providing yourself with an energy boost prior to your workout will make the workout go more smoothly, you will feel better, and therefore, are more likely to keep it going.

There are many perfect fuel foods for energy boosts and muscle repair, but women's bodies are different than men's. Here are just five of the best fitness fuel foods you should be eating before a workout.

Yogurt: Yogurt gives you an energy spike perfect for before a workout and it is easy to digest. It is pre-workout food at its best.

Cereal: Fuel up with whole grain cereal and fat free milk. It will give you more energy for a better and longer workout.

Oranges: One orange has all the vitamin C requirements for the day and they are portable, perfect for eating on the go. Being rich in vitamin C means they help repair muscle tissue after a workout.

Ground Flaxseed: Flaxseed is fiber packed and a daily dose of 1-2 tablespoons is all you need. Toss it into your cereal and you won't even notice it is there, it cannot get any easier than that.

Bananas: Bananas are high in potassium, which you need to replace fluids lost from sweating. The carbohydrates in bananas also provide an energy boost to sustain a good workout.

Super charge your workouts with a little fitness fuel beforehand and you'll find yourself having more energy for a longer and better workout. It will not take long to see the results in the mirror.

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Healthy Raw Food Breakfast Recipes : Fifth Step in Serving a Raw Food Breakfast Plate

Watch as our expert demonstrates and explains the fifth and final step to serving a delicious and healthy raw food breakfast plate in this free cooking video on making raw food breakfast recipes. Expert: Denise Bennett Bio: Denise is a Raw food chef. She is a partner in "Light & Love Cafe," in Sedona Arizona. She is also the owner of "Gentle Soul Cafe" in LA, CA. Filmmaker: Danniel Fishler



http://www.youtube.com/watch?v=W0bym5KDuQo&hl=en

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French Legend

It happened the very first time I toured France. And it's happened, more than once, every tour since. The moment my froggie friends find out I'm from the land of fiscal irresponsibility and Elvis. The inevitable anticipatory question: "So, you know Johnny in America?" The Logical response would be, of course, "which Johnny?" But as I was soon to discover(and never forget!) - to French people of "a certain age" - "Johnny" is, and will always be - Johnny Hallyday. France's answer to Elvis, Buddy Holly and every other 60's swivel hipped, guitar slingin' sensation.

His detractors uncharitably label Johnny as "an aging rock star." Literally true. But the implication that he's a legend in his own mind, is totally false. True, Johnny doesn't constantly burn up the charts. But whenever he does pop out a new disc, it routinely sells a million plus. And radio play has virtually nothing to do with it. Unlike today's rock stars, Johnny doesn't need radio. Or the teen-age iPod crowd. Johnny has something much better. Like Formula One drivers. Like Movie Stars. Like bloggers with 90,000 monthly readers (Curse you Yaro Starak!) - Johnny has fans! Obsessively loyal, dyed in the jeans, "Johnny Rules" fans. In the Millions. Hanging on his every word. Devouring the daily tabloids chronicling the joys, sorrows, and breakfast cereal choices in "Johnny World." Buying the sunglasses the king endorses from every other billboard.

But wait - There's more! Lest you think (shame, shame) Johnny is just a big fish in a small pond -when the Rolling Stones (aging rockers anyone?) were last in Paris, they only managed to sell out one and a half shows in the ginormous "Stade du Paris." Johnny (routinely) sells out BOTH shows (or however many he may offer) in half an hour. Not an hour. Not 45 minutes. 30 minutes. 20,000 seats filled. At 100 euro plus a ticket. Aging Rock Star? Yup.Celebrity money machine? You betcha!

It's a curious fact of French celebrity-dom that more than a few of it's iconic Stars - the ones we folks from "over there" regard as the quintessence of French Culture, are not French. Yves Montand. Italian. Jacques Brel. Belgian. Johnny Halladay, though born in Paris, was the child of a Belgian Father and a French Mother. Johnny rose to fame basically by singing French versions of American and English Music. As evidenced by his 1962 album(you remember "albums, don't you?) -"Johnny Halladay sings America's rockin hits." Several of the musicians who were later to become stars in their own right - Jimmy Page and Peter Frampton - to name two, played on Johnny's discs.

Johnny's personal life, like most artists, has been as rough as his career has been smooth. His 1965 marriage to Bulgarian-French(now there's a combo) singer Sylvie Vartan, lasted until 1980, producing a son, David. Now an "emerging musical artist." During that marriage, Johnny and Sylvie were the "golden couple." Darlings of the tabloids (of course), and role models for the musical wanabees of both sexes. Johnny is now on Marriage number four. A bout with colon cancer and an artificially induced coma to facilitate recovery from surgery, obviously have taken their toll. As they would on any 67 year old veteran of the "rock n roll lifestyle."

In a career spanning 50 years, "Johnny" has done 100 tours, sold 110 milion discs and scored Platinum 18 times. So - Where's the money? Where all the smart money is. In Switzerland. Johnny wanted to relocate to his Father's native Belgium, but his lack of permanent residency there proved the deal breaker. So, not wanting to give the majority of his income to the French tax man - Switzerland's fixed rate (on assets there - NOT your income) and more relaxed residency requirements, got Johnny to the mountains.

It wasn't until I saw my first "Johnny video" that I understood why his fans think he's big in the land of "67 channels and nuthin' on." See- Leatherclad Johnny, shades glinting, cruising Sunset Bouldevard. Thrill to -Johnny at the beach. Palm trees. Beach volleyball with girls who've never seen their feet. Sing-along with Johnny in the California recording studio. That folks, is show biz.

Now, officially "retired", and with a second home in California, Johnny's anonymity allows him to ride his motorcycle through the desert to his heart's content. Knowing that when he stops for the night at "motel nowhere-ville," he is unlikely to hear: " Uh...... Mr. Hallyday....could I have your autograph?"

Bottom Line: Whether his music lights your fire, or puts it out - for 50 years Johnny Hallyday has been doing what he loves,making people happy,and making money. Sounds like a success story to me. N'est ce pas?

THROW ME A BONE HERE PEOPLE!

What are ya thinkin'?

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Ideal Healthy Breakfast

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A healthy breakfast is the foundation to having a successful day and long-term fitness. Unfortunately, there are few options for a healthy breakfast at most restaurants and in prepackaged breakfast products.

The traditional American breakfast is extremely unhealthy. Here are the usual options.

Un-Healthy Breakfast

Fried eggs; bacon, sausage, or ham; fried potatoes; buttered toast; & coffee.
Fried omelet with cheese; bacon, sausage, and/or ham; fried potatoes; buttered toast; & coffee.
Pancakes, crepes, or waffles; butter; syrup; bacon or sausage; and coffee.
Sugar coated cereal, buttered toast, and coffee.

The above breakfast selections contain a huge amount of the bad fats (saturated & trans fats) from several categories including animal and dairy. They also contain high concentrations of other unhealthy ingredients like salt and sugar. Fried foods are also bad for your health.

An un-healthy breakfast will not only damage your body in many ways but it also only gives you a limited amount of energy. If your breakfast contains a lot of sugar, you'll get a short burst of energy followed by a dramatic drop leaving you feeling lethargic. This is known as the "crash."

Healthy Breakfast

Since breakfast is the most important meal of the day, it should be nutritious, filling, and satisfying. It's the most important meal because your body is in urgent need of food in the morning since you haven't eaten for 6-8 hours while you slept and it establishes your body's energy level for the day.

There are several bonuses to having a healthy breakfast. It will help you to control your weight. When you skip breakfast and not eat until lunch or later, your body starts to go into a survival mode because it interprets not getting food as starving. In this mode, your body lowers its metabolic rate, holds on to fat, and burns lean muscle for energy. This happens because when you wait until noon to have your first meal of the day it will have been 12-14 hours since you ate last -- perhaps dinner the night before. If you start your day with a healthy breakfast, your body's metabolic rate increases and it burns fat and the food (calories) you ate for energy -- instead of your lean muscles.

Another bonus to making breakfast the most important meal of the day is that you can afford to have a hearty and pleasurable meal -- provided it's healthy food -- because you have all day to burn it off.

To help control your weight further, breakfast should actually be your biggest meal of the day and dinner should be your smallest. Eating a few healthy snacks in between is a good practice as well. I am not talking about those so-called healthy snacks created by processed food manufacturers, however. I am talking about fresh fruits (apples, oranges, grapes), vegetables (carrots, celery, broccoli), and unsalted nuts (walnuts, almonds, peanuts).

A healthy breakfast is very low or zero in the bad fats (saturated & trans) and high in quality proteins, carbohydrates, and fiber. These nutrients should come primary from vegetables, fruits, and nuts.

Since soy is considered by many nutrition experts to be the perfect protein, tofu is a main ingredient in my daily breakfast. It works well for breakfast because it has a similar texture and taste to scrambled egg whites.

Soy promotes heart health, strong bones, and cancer prevention. Soy beans contain high amounts of protein, including all essential amino acids -- the only such vegetable source. Soy beans are high in calcium, phosphorus, magnesium, iron, zinc, B-vitamins, omega 3 fatty acids, and fiber. All this makes tofu an ideal ingredient for a healthy breakfast.

My Healthy Breakfast

Spicy tofu scramble with egg whites, brown rice, spinach, avocado, and cherry or grape tomatoes. Seasoned with chili powder and ground red pepper. (Full recipe below.)

Multi whole-grain bread, toasted (unbuttered). Topped with all natural fruit spread sweetened only with fruit juices and all natural unsalted peanut butter. 1 - 1 1/2 slice.
Fresh cantaloupe, honeydew, watermelon and/or blueberries, raspberries, blackberries, or strawberries. 1/2 - 1 cup diced.
Fruit juice (unsweetened) and/or vegetable juice (mixture or separate) - blueberry, pomegranate, acai berry, cranberry; and/or vegetable; or orange, grapefruit, and/or lemon/lime. 4-8 oz.
Spring or purified water with fresh squeezed (or concentrate) lemon and/or lime juice. 24 oz.
Select high-potency vitamin supplements.
No coffee. Gave it up!

My Spicy Tofu Scramble Recipe

Ingredients (1 serving.)

7 oz. extra firm or firm tofu block drained and diced.
1/4 cup egg whites or egg substitute.
1/3 cup pre-cooked whole-grain brown rice.
1/3 cup per-cooked chopped spinach.
4-6 cherry or grape tomatoes.
1/2 diced small avocado (Hass).
1/4 tsp chili powder or other low or non-sodium (salt) seasoning.
1/8 tsp ground red pepper or other low or non-sodium (salt) seasoning.

Equipment

Microwave oven. Used for speed, easy clean up, and to avoid frying.
Medium size (deep & 6-8" diameter) microwave-safe bowl.
Microwave-safe cover. (I use a matching plate.)
Heat protection pads or gloves.
Medium size kitchen knife.

Preparation

Tofu blocks usually come in a 14 oz. (net wt.) container filled with water. Using a knife, cut an opening in the plastic covering along one side of the container and drain the water out.
Completely remove the plastic cover. Cut the tofu block in half. Place one of the halves into a medium size (6-8") microwave-safe bowl. Place the other half in a storage container, fill with spring or purified water, cover, and place in your refrigerator for your next tofu scramble.
Dice the tofu block by slicing it into 4-6 strips across the top. Turn it on its side and do the same. Then slice it in the other direction across the strips so that you end up with a bunch of 1/2" - 1/4" cubes.
Cover the bowl with a microwave-safe cover (or plate) and cook it on high for 2 - 2 1/4 minutes. Using heat protection pads, remove the bowl from the microwave, remove the cover, stir the cubes, and let stand for one minute.
Replace the cover and push it slightly to one side to create a tiny opening. Using heat protection pads, firmly grasp the bowl and cover, and then carefully rotate it toward the opening until the water from the tofu begins to drain. Shake up & down to encourage thorough draining. Reverse the process by creating an opening on the opposite side and then drain again. This procedure works best with a plate.
Add 1/4 cup of egg whites or egg substitute, cover, and microwave on high for 1 minute.
Slice the cooked egg and tofu in both directions & stir to break it up.
Add 1/3 cup of pre-cooked whole-grain brown rice.
Add 1/3 cup of pre-cooked chopped spinach.
Stir to mix contains completely.
Cover the bowl and microwave on high for 1 1/2 minutes.
Uncover, stir, and let stand for 1 minute.
Drain in the same manner described above.
Add 1/4 tsp chili powder or other low or non-sodium (salt) seasoning.
Add 1/8 tsp ground red pepper or other low or non-sodium (salt) seasoning.
Stir well to mix in seasonings.
Add 1/2 diced small avocado.
Add 4-6 cherry or grape tomatoes.
Note: Draining is necessary due to the high water content in tofu. There is also some water in spinach. Although it's a bit of a hassle, draining it well makes the recipe much better by not being watery.

For expediency in preparing my healthy breakfast, I make a 5-7 day supply of brown rice and chopped spinach in advance. Doing it in the way that I will explain takes very little time and effort.

I buy 30 oz. boxes of frozen precooked whole-grain brown rice from Trader Joe's. There are three (3) 10 oz. bags of brown rice in each box. It's great brown rice and it's ready in three (3) minutes in a microwave. Since I'll be adding it to my tofu scramble recipe and then microwaving it for 1 1/2 minutes, I only microwave the rice for two (2) minutes and not three (3) minutes as the instructions say. This way I am not overcooking the rice and ruining its taste or consistency. I'd recommend that you subtract 1 minute from the cooking time if you use a similar precooked, frozen brown rice product.

I buy 16 oz. bags of frozen chopped spinach from Trader Joe's as well, but this type of product is available at most stores. I do like the way the Trader Joes product easily mixes in my recipe, however. I cook the entire bag in a microwave for 1 minute less than what the instructions say as I do for the brown rice.

Note: Once I add the brown rice and chopped spinach to the recipe, I microwave it for 1 1/2 minutes rather than 1 minute to allow for the fact that it is usually cold from refrigeration and it is mixed in with the tofu and egg.

You can add many different ingredients depending on what you have on hand at the time. For example, if you have some salmon, skinless chicken breast, or broccoli leftover from the previous night's dinner, you can add these items to your tofu scramble.

You can also play with the seasonings so that the tofu scramble matches your favorite flavors. One word of caution though. It's easy to overlook the high sodium (salt) levels in many seasonings. For example, most hot sauces are high in sodium. That's why I use chili powder instead. It's low in sodium and it doesn't make the tofu scramble watery like sauces do. If you add a seasoning that's high in sodium to any healthy breakfast it reduces its health benefit.

One of the nice things about tofu is that it easily absorbs whatever seasonings are around it. Knowing this you can experiment. For example, if you add some diced teriyaki chicken from the night before, the tofu will take on those flavors.

Preparing this healthy breakfast may seem like a lot work, but once you get used to it you'll have it ready in a snap! And once you see how a healthy breakfast affects your vitality, appearance, and health you'll be eager to prepare it.

A healthy breakfast has another benefit that I haven't yet mentioned. It's the psychological benefit. When you know you're putting the best possible foods into your body, you are inclined to feel more powerful, intelligent, and optimistic. When you expand healthy eating to all your meals these feelings grow.

To your health and fitness,

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Shlock Rock No Limits - Behind The Scenes of Walkin' The Land Behind

Shlock Rock presents Behind the Scenes of Walkin' The Land! This mini Shlockumentary produced directed and edited by Malky Schwartz of Red Shorts Films this video probes many interesting questions. Does Lenny walk the land or does he sometimes drive the land? What is Tai Kovler's favorite breakfast cereal? How do you do the new Middle Eastern Country Western Line Dance? Finally are we imitating The Beatles or just crossing the street?



http://www.youtube.com/watch?v=5U_FOBBWcUw&hl=en

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5 Ways to Cut Down on Sugar in Your Families Diet

Drink Less Soda Pop

One can of coke has twelve teaspoons of sugar! If you cut down on your soda pop consumption by only one a day, you will be getting much less sugar in your diet. Have the family do an experiment. Every week have everyone in the family drink one less soda pop until they are drinking only one a day. After three months see if there is any improvement in the overall health of the family.

Buy Real Peanut Butter

Most Brands of Peanut butter have sugar as their second ingredient after peanut butter. Most major grocery stores have at least one brand of peanut butter that has only peanuts and salt as the ingredients. You can buy creamy or chunky, whichever you like. In my opinion, real peanut butter tastes better.

Use Unadulterated Bee's Honey

Be careful when buying your honey. Don't be mislead by the word "Pure" on the jar. Real bee's honey is not sold in grocery stores. You have to either gather from your own hives, buy at a farmers market, or from health food stores. Real honey is not processed or cooked at a high heat. If you drink coffee or tea use real honey as the sweetener. Real honey tastes great in breakfast cereal too. Real honey is more expensive than sugar, so when baking use regular sugar because the cooking process robs the honey of its vitamins and minerals.

Eliminate Condiments

What are condiments? Condiments are jarred processed foods packed with preservatives and sugar. They have no food value whatsoever. Condiment use can be addicting because of the sugar content. You may think it makes the food taste better, but in actuality it is the sugar you taste. The worse condiment culprits are ketchup, miracle whip, barbeque sauces, relish and sweet pickles.

Try Real Mayonnaise without the sugar and make your own pickled relish from fresh whole pickles, or if you really are serious, prepare pickles from your own cucumbers!

Eliminate Boxed Cereals

What do nine out of ten of the boxed cereals have in common? Sugar! There is only one cereal I have found at Wal-Mart that does not have any sugar, and it is called Puffed Rice. Add a tablespoon of unadulterated honey to your bowel of puffed rice and be sugar free! Better yet, make oatmeal or granola and add your bee's honey.

Eliminate Canned Fruits and Vegetables

Canned fruit is packed with high fructose corn syrup. What on earth for? Fruit is naturally sweet. Canned corn and many other vegetables have sugar or corn syrup in them. Read all labels on the canned foods you buy. Some foods are misleading and you wouldn't think they would have sugar. Think again. If you are serious about cutting out sugar from your diet be sure to read all labels.

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Breakfast - The Most Important Meal of the Day - Have a Good Breakfast

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Breakfast is the first and the most important meal of the day. It's the energy pack which lets you kick out of the dizzy morning feeling and gives you the boost for starting a good morning. Well actually a good breakfast is the recipe for a good morning. Breakfast should be a priority on everybody. It actually sets prepares for the day and promotes short-term memory, energy and vitality, mental and physical alertness, focus and concentration, lower levels of stress and a healthier body weight. The breakfast ingredients vary from place to place and the kind of work a person does in the remaining day which follows breakfast. Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after a long break(sleep) without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day.People who do light office jobs prefer a light breakfast like bread butter or bread egg, or flakes and for those who do heavy manual work prefer something more stomach full to last till the next meal like beacon-egg, sandwich etc. The Breakfast menu varies from place to place.

A good breakfast should contain a good proportion of protein and fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a boiled egg, an orange, and a bowl of whole grain cereal with low fat milk. Carbohydrates should also be an integral part of any breakfast as the body breaks these down and turns it into glucose. Glucose provides your brain, nerves and red blood cells with the energy they require to function properly. If the morning dose of carbohydrates is not provided then your brain, nerves and red blood cells are starved of their vital energy source and your performance levels during the day are greatly reduced.

Simple ideas to help add breakfast to your daily eating plan.

• Whole-grain cereal topped with fruit and a cup of yogurt.
• Peanut butter, fruit or ricotta cheese mixed with cereals.
• A whole-wheat pita stuffed with sliced hard-cooked eggs.
• Hot cereal topped with cinnamon, nutmeg, allspice or cloves .
• Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
• Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender)
• Vegetable omelet with a bran muffin and orange juice

For a more stomach full breakfast one can try:

• Ham on a toasted English muffin and vegetable juice
• Cheese pizza and orange juice
• Grilled vegetables mixed with beans and cilantro topped with cheese
• Heated leftover rice with chopped apples, nuts and cinnamon and fruit juice

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