Humans are social beings who enjoy the love and affection of one another.  Part of this socialization includes the act of having sex, which not only feels great but also has the added benefits of being healthy for you and a bit of a workout.  It is an activity that fully engages all of the muscle groups as well as inner workings such as breathing and endorphins; find out below how weekly sexual activity can prolong your health for a better life.

An interesting fact is that around 300 calories an hour can be burned while having sex, sure beats a lot of other workout activities!  While not a complete substitute for other types of fitness, it helps to get the heart going and the breathing heavy for more oxygen flow and great circulation.  The endorphins released carry tides of well-being throughout your system and can help keep you well or heal a headache/migraine.  Doing the deed three times a week could ward off strokes later in life and heart attacks as well!  For men, the chances of prostate cancer goes down with ample activity so that is something to keep in mind.

Studies have shown that sex with a loved partner multiple times a week benefits both mental and physical health while adulterous sex can up the chances for a stroke, perhaps because of the added stress of being caught.  The close connection of stable lovers feeds into the social nature of human beings and the desire to feel connected and close.

New lovers often have intense passion for one another and the increase in sexual activity can help to shed pounds.  Rigorous love-making can burn upwards of 150 calories plus every half hour so making time in the schedule for a passionate coupling can have more benefits than cons.  Switching up positions engages different muscle groups and keeps the magic alive, making sex the exercise that you don’t have to become bored with and therefore will do often enough for it to count as a great form of exercise.  Be creative with your lover and not only will they stay interested, you can prolong your good health.

What many don’t know about great abs is that each and every one of us already has a six-pack. The secret is uncovering your abdominal muscle from a blanket of fat. One thousand crunches a day will not get you the results that you want if you have high body fat. Toned abdominal muscles are a product of balanced nutrition and a strict workout regiment. This analysis will provide both nutrition and exercise tips so that you can kick start a healthier, happier, more confident lifestyle.

Diet

The first key to a tight abdominal region is a healthy diet. For men, it’s especially hard to achieve abs definition because the belly area is the first place that fat gets stored and the last place that fat gets burned. However, if you change your diet, wonderful things can happen. The key here is a combination of healthy foods and caloric deficit. A caloric deficit, in basic terms, is when you are burning more calories than you are taking in. When that happens, your body starts utilizing energy storage that is already available in your body, that energy storage is fat. Of course, you need to consult your physician before taking any drastic measures, but carefully reducing your calorie intake for a limited amount of time can work wonders.

How to Change Your Diet

Remember to spread your caloric intake to 4 to 6 meals a day rather than 2 to 3. Spacing out meals in smaller portions regulates blood sugar. Large meals cause blood sugar to spike which leads to more fat storage. With an elongated meal schedule you should be eating small portions. For example healthy daily diet could include oatmeal in the morning, 2 pieces of fruit at mid morning, a salad with tuna at lunch, a salad with chicken and a piece of fruit at mid afternoon, and chicken breast and potatoes for dinner. A diet like this ensures the necessities - a lean protein source like egg whites and chicken breast and natural carbohydrates such as vegetables, potatoes and brown rice. It’s important to remember to avoid refined carbohydrates like white flour and white sugar. And lastly, about a gallon of water daily is necessary for any active person.

Exercise

The second key to toned abs is exercise. Maximum fat burning is achieved when you combine cardio training with weight training. It is recommended that you engage in 20 to 45 minutes of cardio 4 to 7 days a week. Effective cardio workouts include, running, biking, rowing, stair climbing or aerobics. In fact almost any exercise that raises your heartbeat and makes you sweat will burn carbohydrates and diminish fat. Also, like all muscles in the body, there are methods of targeting your abdominals to strengthen and tone the area. A few recommended exercises include hanging leg raises, hanging knee ups, weighted Swiss ball crunches and incline bench reverse crunches. All of these exercises should be done in 3 sets, 15-20 repetitions, 2 days a week.

Increasing the number of daily meals, eating healthy foods in small portions, and engaging in exercise through cardio and abdominal work outs will lead to reductuilow body fat.  So all you non-believers out there, I’m here to tell you the research doesn’t lie. Everyone has a set of chiseled abs in them somewhere. Just remember to stick to the regiment and you too will achieve your goal.

Workouts for Great Abs

Abs Exercises

Superset A:

A1 Hanging leg raises - 3 sets, 15-20 reps

A2 Hanging knee ups (bent-knee leg raises) - 3 sets, 15-20 reps

(no rest between exercises within supersets A1 & A2, 60 sec between supersets)

Superset B:

B1 Weighted swiss ball crunches (or weighted cable crunches) - 3 sets, 15-20 reps

B2 Incline Bench Reverse crunches - 3 sets, 15-20 reps

(no rest between exercises within supersets B1 & B2, 60 sec between supersets)

Calorie-Burning Exercises

Monday: back & chest - wide grip pull downs 4 sets of 6 - flat bench press 4 sets of 6 - low cable rows 4 sets of 6 - inclined bench press 4 sets of 6

Tuesday: shoulders and arms - military press 4 sets of 6 - dips 4 sets of failure - barbells 4 sets of 6

Wednesday: legs - squats 4 sets of 6 - leg curls 4 sets of 6 - leg extensions 4 sets of 6 - Repeat cycle with Sunday rest day

Cardio

Cardio 4 to 7 days per week for about 30 to 45 minutes a day.

Have you ever heard the saying, “Too much of anything isn’t good for you”? Well when it comes to sugar, too much is really not good for you. Studies have shown the extremely dangerous effects of high intakes of sugar. Below is a list of some of these effects you should worry about.

Note: When considering a healthy amount of calories one should consume daily, measure your carbohydrate intake. When carbohydrates travel the bloodstream, they turn directly into sugar. As a result, your carbohydrate levels are your sugar levels.

1. Tooth Decay

Perhaps we should begin with the most typical issue regarding the intake of sugar. Tooth decay begins with the consumption of sugar. Bacteria living in plaque thrive on the sugar that we eat. The waste that they produce is released in the form of acid that destroys enamel and dentin forming cavities.

2. Diabetes

Studies have shown that sugar causes an increase of insulin in the bloodstream. Because insulin is the hormone that enables us to use glucose for energy, one might view this as a benefit. However, this is when the “too much is not good” concept comes into play: when too much sugar is imbibed, the blood cells’ sensitivity to insulin depletes. Consequently, blood cells are unable to effectively utilize glucose resulting in the accumulation of blood in those cells. This condition is referred to as Type 2 Diabetes. This is why it is so important to be weary of sugar over-consumption.

3. Triglycerides (aka getting fat)

It is commonly discussed that sugar has one of the most substantial effects on people leading to access weight and obese. Triglycerides are fat materials that emerge in the body when one eats more than what is necessary to fuel the body. These particles are often stored in the waist area and cling to your artery walls. The connection between Triglycerides and sugar is not undeniably proven, but major studies have shown that sugar boosts blood triglycerides higher than other carbohydrates.

4. Weakened Immune System

We all know that Vitamin C fights off harmful bacteria, but what you might not know is that glucose and Vitamin C compete for the occupation of your white blood cells. So, the more glucose in your system, the harder it will be Vitamin C to do its job and the weaker your immune system will be.

But sugar should not be avoided altogether, since it’s crucial in generating energy in human body. With the help of oxygen, sugar is converted into energy during digestion. Many healthy foods naturally contain the substance. Take an apple for example. A 125-gram apple contains 13 grams of sugar. The main difference between apple sugar and cookie sugar is that one is naturally occurring, and the other is refined and processes, so as a rule of thumb, if you have a sweet tooth, forget cookies and opt for a delicious fruit instead.

It’s no mystery: the key to good physical health is a balanced diet and exercise. But as long as you consistently eat healthy, you are free to feast on a banana split from time to time.

Food that is readily available in our society is, more often than not, high in calories and low in nutrients. Portions are larger than ever and eating quickly typically translates to eating poorly. Even if you are keeping a look out for dangerous saturated fats in your diet, you might still be consuming them from food you didn’t know hid high fat content. Here are a few foods to watch out for:

Avocados - good

As one of the fattiest fruits that exists in nature, avocados can be confusing. They have about 30 grams of monounsaturated fat in them, totaling 80 percent of their total calories. It is a healthier fat than that from red meat, but avocados should still be consumed sparsely.

Mayonnaise - evil

Did you know that mayo is actually made of 80 percent fat? It has about 12 grams of fat in each tablespoon, so do your best to avoid it altogether.

Ice Cream - evil

There are a ton of calories from fat and sugar in ice cream, and if you add toppings, you add even more. For two scoops, you can expect to eat about 650 calories and around 40 grams of fat.

Meat - good and evil

Eating meat is a great way to max out your consumption of saturated fat. Things like ribeye steaks, hot dogs, pork and beef ribs all have a heavy dose of fat. Deli meat is often high in saturated fat and sodium, so watch out for the leanest cuts of meat. Of course, opt for baking or broiling meat instead of frying to lower calories even further.

Salads - good and evil

Many dieters think that any salad is a healthy salad, but this is not the case at all. Plenty of salads can have a heavy-dressing that adds up to 300 calories and 30 grams of fat in four teaspoons. Toppings like cheese, avocado, meat and nuts also bring a large amount of calories to a previously low-cal meal.

By staying aware of what you eat and what nutrients you are actually getting, you will be taking a big step towards improving your health.

A paralysis diagnosis is many people’s worst nightmare because the thought of not being able to control your body can be a mind boggling idea.  If presented with this life-changing diagnosis, there still remains hope of regaining movement function; some people have gone on to beat the odds and move again!  Though these cases can be rare, the possibility remains.  Read on for some extraordinary tales of three people who overcome paralysis:

-Wesley Battles was just a normal 16 year old kid hanging with his girlfriend at her home one evening.  Needing to get to his own home, he hopped into his car and proceeded on his way, not knowing that his life was about to completely change.  In route to his house, Wesley collided with a tree and sustained brain and  neck injuries that should have killed him but instead left him in a coma for two days with many broken bones as well as damaged pancreas and liver.  When he woke back up, it was realized that his right side was paralyzed as a result of his injuries.  Luckily for him, his father was a brain injury rehabilitation expert and had the innovative idea of using the Wii gaming console because of the motor skills that the game hones.  After a couple of weeks, Wesley was playing Wii bowling and by using the game throughout the day, he recovered the full range of movement in his right side.

Motor skills returned to his son with the help of an unlikely method, his father has gone on to develop a rehabilitation program for other patients, using the Wii gaming console.

-College sophomore track star Adrian Gordon was doing the one thing that you’d figure there’s no way to sustain an injury from when he became paralyzed: sleeping.  Adrian was asleep in the backseat of a friend’s car on a drive along the Long Island Expressway when a back tire blow out ejected the sleeping occupant through the back window, breaking his spine and causing total paralysis. The once agile athlete could then only move his eyelids for two weeks until he noticed that he could wiggle his toes as well.  Adrian was walking on crutches within seven weeks because he willed himself and worked hard at regaining movement.

-In 1988 Chris Waddell was living out his dreams as a sophomore at Middlebury College, skiing on their competitive Division I skiing team. In a routine warming up session a ski came off, causing him to careen into a tree.  The impact severed his spinal cord and crushed some vertebrae, destroying his ability to walk.

Determined to return to school, Chris made a comeback after two months and in a wheelchair.  The school and his coach fitted the chair with a sit-ski and Chris was able to return to his true passion.  Upon graduating from Middlebury, he joined the United States Disabled Ski team and went on to win 12 medals in the paralympics. On top of those accomplishments, he also was the first paraplegic to try climbing Mount Kilimanjaro in a hand-controlled, modified bike.

In life you never know what hand you will be dealt, but aiming to make the best of the situation is always a great outlook.  Let these people be a reason to keep hope alive or at least to relish what you take for granted.

CONFESSIONS FROM A LAND FAR, FAR AWAY... from Ryan Rosenthal on Vimeo.

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Honestly, the best shoe for your foot is none at all. Human feet are perfectly well-suited to walk barefoot—in fact, that is what they have evolved to do! So putting shoes on your feet is, in general, bad. It’s bad for your knees, your tendons and your spine. The problem is, we are used to wearing shoes—so much so, that it hurts to walk without them. If walking barefoot around the city seems too gross to you, there are some shoe choices you can make to simulate barefoot walking. Here are the shoes to avoid, and the shoes you should replace them with:

Stay Away From:

1. Pointed Toes

Cramming your poor toes into a point causes overcrowding, which is a key player in causing bunions and hammertoes. These are both extremely painful conditions that have to be surgically corrected.

2. High, High Heels

The stiletto’s list of crimes is very long. The higher the heel, the more stress on unnatural pressure points along your spine. Standing in high heels slides your feet forward, forcing you to redistribute your weight. Wearing heels destroys your body’s natural alignment, causing injury to leg muscles, osteoarthritis of the knee and low back pain. All this, in addition to the risk of ankle injury should you fall off your high heels. Women should in general never wear a shoe with a heel higher than 2 ¼ inches, and definitely not for more than three hours at a time.

3. Running Shoes with Thick Heels

All athletic shoes have built up heels, but some are worse offenders than others. A study has shown that people who wear expensive running shoes—those built up to “protect” your feet with all kinds of extra material and springs—actually increase their odds of injuring themselves by 123%! Expensive shoes often increase plantar pressure, the force produced by the impact of the sole hitting the ground.

Instead, Check Out:

1. Vibram FiveFingers

These shoes actually look like gloves for your feet, with a little holder for each toe! They work as a tougher sole for your feet without interfering with your foot’s natural motion during activity. They strengthen muscles in your feet and lower legs that you probably didn’t know were weak, all while allowing the thousands of neurological receptors in your feet to inform you about your surroundings. ($75 at www.vibramfivefingers.com )

2. Vivo Barefoot

This “unshoe” protects your feet with a minimal sole, avoiding the damage that thicker soles cause our balance and posture. It is thin, but it is puncture proof, so your foot is completely protected. The Barefoot also allows all the nerve-endings in your feet to receive stimulation, enhancing your body’s sensory perception. ($160 at www.terraplana.com)

3. Nike Free 5.0

If you are looking for new gym shoes, consider these. These are some of the first running shoes designed to have minimal impact on your natural running style, while still providing the traction and protection that we have come to need. These do still offer cushioning, which covers up your foot’s natural sense of the ground, but it is significantly less than what is normally sold in a Nike shoe. ($85 at www.nike.com)

In all likelihood, you’ve heard that a well-balanced breakfast is crucial for your health and productivity. And while you might’ve been somewhat skeptical when a sugary cereal commercial told you about the importance of breakfast, we promise that they weren’t lying. Breakfast helps us fuel up our bodies and make good meal choices for the rest of the day. It kickstarts our metabolism as well, ensuring that it runs at its maximum power. Choosing a breakfast made out of the important building blocks—protein, fiber, vitamins and whole grains—will ensure that your day is as productive as it can be.

1. Fast, easy to assemble and full of nutrition, a bowl of oatmeal with fruit and nuts is at the top of our breakfast wish list. The oatmeal offers fiber and whole grains, the nuts protein and the fruit a little added vitamins. Make sure to make your own oatmeal from scratch—you can do this ahead of time and eat it in small increments over the week—rather than prepackaged individual oatmeal servings. These tend to contain hidden sugars and chemicals that get in the way of the oatmeal’s natural goodness.

2. If you are looking for a weekend breakfast without a lot of added saturated fat, try some eggs (cooked with olive oil rather than butter), whole grain toast with honey, lean broiled sausage and an orange. If you are craving this protein-filled breakfast but don’t have time to sit down and enjoy it, just make a sandwich with the toast, eggs and meat.

3. Fruit smoothies are another great way to get a few servings of fruit in while you are on the go--- you will be so surprised how much fruit can fit in one small smoothie! Make your own with yogurt, fresh or frozen fruit and flaxseed or coconut oil. You can even throw in a little spinach, effectively hiding its taste behind a stronger fruit. These are surprisingly filling!

4. Another weekend brunch option is a veggie omelet made with egg whites, tomatoes, spinach, mushrooms, broccoli, bell peppers and a little cheese (low fat, if you don’t mind it). Altogether, you can get protein and vitamins that you need from this quick and easy meal.

5. If you are going to eat cold cereal, make sure it isn’t hiding (or maybe not hiding) sugar and high fructose corn syrup. Try Kashi Go Lean Crunch with a little low-fat milk. This is so quick, time can’t be your excuse for unhealthy breakfasts any longer.

Not all breakfasts are created equal, however—do not reach for donuts or muffins in an attempt to meet your breakfast requirement. They are full of fat and sugar, giving you a quick high that will come crashing down significantly earlier than some of these healthier options. And no matter what you eat, be sure to eat a reasonable portion--- nothing is good in large quantities.

A dairy fiend’s worst nightmare come true: being lactose intolerant.  This problem affects many people, and while not particularly deadly, it can prove to be a major annoyance when that pint of Ben and Jerry’s is calling your name.  Oh the sweet sweet creamy goodness of ice-cream...I digress.  Being lactose intolerant means that your small intestine can’t produce enough lactase to digest the sugar that is apparent in dairy products such as cheese, milk, and the aforementioned ice-cream.  This makes for one irritated tummy that lets its anger be known by symptoms of diarrhea, gas, bloating, and cramps.  What joy!  Almost as good as that ice-cream, right?  Here’s some handy facts about lactose intolerance:

Fact 1.

The most common demographics to be affected by lactose intolerance are Hispanic, Black, American Indian, and Asian people.  Other than people of Northern European descent, most stop producing lactase after the age of four.  Cancer radiation and premature birth can also cause lactose intolerance.

Fact 2.

The three main reasons that lactose intolerance appears: aging, which moves you past the stage of needing mother’s milk to survive.  Don’t know why nature didn’t factor in the love of cheese for that one!  Diseases or injuries affecting the small intestine can have the effect of causing lactose intolerance as well.  Some babies are simply born with congenital lactose intolerance, which doesn’t allow them to digest mommy’s milk, so they have to be fed lactose-free baby formula.

Fact 3.

For those in the know, there are ways to get around being lactose intolerant.  Consider yourself now part of the in-crowd because we’ll show you ways to leap that hurdle!  Having milk with food will slow the digestive process so that then the body can handle it.  Then there’s always the tip of eating dairy products slowly and in smaller quantities, which can also have the added benefit of ensuring that you don’t eat that whole pint of ice cream and gain 40 pounds, no matter how delicious it may be.  For the truly savvy, there’s lactose free renditions of otherwise lactose filled foods, so look for the ones minus the lactose.

Fact 4.

Some confuse lactose intolerance with irritable bowel syndrome because the discomfort can seem to be the same, so having a hydrogen breath test done can solve that concern.  A doctor will have you drink a liquid with plenty of lactose and then measure the hydrogen in your breath.  Sounds hot right?  Burpy goodness!  Those without intolerance will breath very little hydrogen, but the ones with the problem will have lactose fermenting in your colon and thus more hydrogen in your breath.

As of now, there is no way to induce lactase production in the small colon, so learning to live comfortably with lactose intolerance is important.  Decide what solution works for you and have at it!

It is amazing what simply sitting up straight can do for your health! Taking a few seconds to properly position your shoulders over your pelvis is so easy—and with so many benefits—there is no excuse not to!

Benefit 1 - Health

Good posture is important in the prevention of neck and back pain and injuries. You will reduce strain on your joints and muscles that may suffer as you hold your body in an unnatural position. Slipped discs and strained muscles can be extremely painful, so do your best to avoid them.

Benefit 2 - Health

Did you know you can’t breathe as deeply if you slouch? Sitting up straight allows for your lungs to fully expand, increasing air flow. Improved air flow contributes to higher body and brain function, which is important in all aspects of life.

Benefit 3 - Health

You will improve your fitness level with good posture, as proper posture prevents worn joints that fatigue. You will recover more quickly and breathe better, as well, all important factors in an athletic body.

Benefit 4 - Health

Prolonged slouching can cause your spine to settle into a hunched or otherwise crooked position. This could require more serious repairs, like surgery.

Benefit 4 - Looks

By standing or sitting up straight, you improve the impression people get from you. Research shows that people who stand up at  full height appear more attractive, confident and capable to the members of the opposite sex. Slouching has the opposite effect, making people think you lack self-confidence and are weak.

If you have not followed the laws of posture, try these tips to help alleviate the damage:

Tip 1

Avoid carrying heavy items on the same side every day, and in general. A rolling bag is best for books and laptops.

Tip 2

Try pilates or yoga. Both can teach you to naturally sit up straight and improve your overall fitness.

Tip 3

When seated, plant your feet on the ground firmly. It will help you maintain balance in general.

Tip 4

Visit a chiropractor to help you assess your body’s alignment and get help in correcting it.

Tip 5

Invest in a healthy chair and bed for sleeping and working. This will help you better access the posture that will create health benefits for the rest of your life.

Don't wait, there is no excuse for you to keep slouching, work on your posture and start living a healthier life!