THE BEST FOODS TO BUILD GLYCOGEN

Glycogen is a form of carbohydrate which is stored in the muscles and liver for energy. The University of Missouri Nutrition Department states that glycogen is very important because it is the body's main form of fuel for long-term energy. When a person engages in an endurance sport or needs energy for long periods of time, the body continually uses the glycogen to fuel that activity. Endurance athletes often have a special diet so that they can store extra glycogen in their muscles and perform their sports better. Certain foods are better than others for building up glycogen in the body.

Oatmeal

The Nutrition Department at the University of Missouri explains that foods which are high in carbohydrates, like oatmeal, help store glycogen in the body so that an athlete can train his hardest and perform his best. Additionally, the type of carbohydrate in oatmeal is important. Dr. Bill Sears, pediatrician and professor of pediatrics at the University of California at Irvine states that oatmeal is one of the best foods to eat to build glycogen because it is a complex carbohydrate, which means it has the fiber, vitamins and minerals that it was grown with. Eating oatmeal with milk and raisins can increase glycogen stores even more because milk and raisins also have carbohydrates.

Juice

Storing glycogen is actually easier when a more simple and healthy beverage is consumed: juice. Juice is actually beneficial to help store and replace glycogen stores before and after exercise, respectively. Dr. Bill Sears states that instead of getting fruit juice with added sweeteners, it is important to choose 100 percent juice. Juice has a simple carbohydrate called fructose that builds glycogen stores quickly, so it's best for just before or just after an event.

Whole Wheat Pasta

Whole wheat pasta is an excellent food to eat for increasing glycogen storage in the body. The University of Missouri Nutrition Department explains that eating refined carbohydrates like white pasta can actually lead to hypoglycemia, making an athlete tired and weak. Complex carbohydrates, like whole wheat pasta, have more vitamins, minerals and fiber than refined carbohydrates and they raise blood sugar levels at a slower rate. Therefore, the University of Missouri Nutrition Department recommends eating a complex carbohydrate like whole wheat pasta the day before an event and one to two hours after exercising to replace glycogen stores.

Yogurt

The benefit of yogurt for sports training is that it contains both carbohydrates and protein. In addition to having a carbohydrate called lactose, which builds up glycogen, yogurt also has protein and calcium. Dr. Bill Sears states that eating fat before an event can interfere with training, so it's best to choose a low fat yogurt to build glycogen.

WHAT IS MONOSODIUM GLUTAMATE? THE TRUTH ABOUT MSG.

A widespread and silent killer that’s worse for your health than alcohol, nicotine and many drugs is likely lurking in your kitchen cabinets right now.

“It” is monosodium glutamate (MSG), a flavor enhancer that’s known widely as an addition to Chinese food, but that’s actually added to thousands of the foods you and your family regularly eat, especially if you are like most Americans and eat the majority of your food as processed foods or in restaurants.

MSG is one of the worst food additives on the market and is used in canned soups, crackers, meats, salad dressings, frozen dinners and much more. It’s found in your local supermarket and restaurants, in your child’s school cafeteria and, amazingly, even in baby food and infant formula.

MSG is more than just a seasoning like salt and pepper, it actually enhances the flavor of foods, making processed meats and frozen dinners taste fresher and smell better, salad dressings more tasty, and canned foods less tinny.

While MSG’s benefits to the food industry are quite clear, this food additive could be slowly and silently doing major damage to your health.

What Exactly is MSG?

You may remember when the MSG powder called “Accent” first hit the U.S. market. Well, it was many decades prior to this, in 1908, that monosodium glutamate was invented. The inventor was Kikunae Ikeda, a Japanese man who identified the natural flavor enhancing substance of seaweed.

Taking a hint from this substance, they were able to create the man-made additive MSG, and he and a partner went on to form Ajinomoto, which is now the world’s largest producer of MSG (and interestingly also a drug manufacturer). 

Chemically speaking, MSG is approximately 78 percent free glutamic acid, 21 percent sodium, and up to 1 percent contaminants.

It’s a misconception that MSG is a flavor or “meat tenderizer.” In reality, MSG has very little taste at all, yet when you eat MSG, you think the food you’re eating has more protein and tastes better. It does this by tricking your tongue, using a little-known fifth basic taste: umami.

Umami is the taste of glutamate, which is a savory flavor found in many Japanese foods, bacon and also in the toxic food additive MSG. It is because of umami that foods with MSG taste heartier, more robust and generally better to a lot of people than foods without it.

The ingredient didn’t become widespread in the United States until after World War II, when the U.S. military realized Japanese rations were much tastier than the U.S. versions because of MSG.

In 1959, the U.S. Food and Drug Administration labeled MSG as “Generally Recognized as Safe” (GRAS), and it has remained that way ever since. Yet, it was a telling sign when just 10 years later a condition known as “Chinese Restaurant Syndrome” entered the medical literature, describing the numerous side effects, from numbness to heart palpitations, that people experienced after eating MSG.

Today that syndrome is more appropriately called “MSG Symptom Complex,” which the Food and Drug Administration (FDA) identifies as "short-term reactions" to MSG. More on those “reactions” to come.

Why MSG is so Dangerous

One of the best overviews of the very real dangers of MSG comes from Dr. Russell Blaylock, a board-certified neurosurgeon and author of “Excitotoxins: The Taste that Kills.” In it he explains that MSG is an excitotoxin, which means it overexcites your cells to the point of damage or death, causing brain damage to varying degrees -- and potentially even triggering or worsening learning disabilities, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease and more.

Part of the problem also is that free glutamic acid is the same neurotransmitter that your brain, nervous system, eyes, pancreas and other organs use to initiate certain processes in your body. Even the FDA states:

“Studies have shown that the body uses glutamate, an amino acid, as a nerve impulse transmitter in the brain and that there are glutamate-responsive tissues in other parts of the body, as well.

Abnormal function of glutamate receptors has been linked with certain neurological diseases, such as Alzheimer's disease and Huntington's chorea. Injections of glutamate in laboratory animals have resulted in damage to nerve cells in the brain.”

Although the FDA continues to claim that consuming MSG in food does not cause these ill effects, many other experts say otherwise.

According to Dr. Blaylock, numerous glutamate receptors have been found both within your heart's electrical conduction system and the heart muscle itself. This can be damaging to your heart, and may even explain the sudden deaths sometimes seen among young athletes.

He says:

“When an excess of food-borne excitotoxins, such as MSG, hydrolyzed protein soy protein isolate and concentrate, natural flavoring, sodium caseinate and aspartate from aspartame, are consumed, these glutamate receptors are over-stimulated, producing cardiac arrhythmias.

When magnesium stores are low, as we see in athletes, the glutamate receptors are so sensitive that even low levels of these excitotoxins can result in cardiac arrhythmias and death.” 

Many other adverse effects have also been linked to regular consumption of MSG, including:

• Obesity
• Eye damage
• Headaches
• Fatigue and disorientation
• Depression

Further, even the FDA admits that “short-term reactions” known as MSG Symptom Complex can occur in certain groups of people, namely those who have eaten “large doses” of MSG or those who have asthma.

According to the FDA, MSG Symptom Complex can involve symptoms such as:

• Numbness
• Burning sensation
• Tingling
• Facial pressure or tightness
• Chest pain or difficulty breathing
• Headache
• Nausea
• Rapid heartbeat
• Drowsiness
• Weakness

No one knows for sure just how many people may be “sensitive” to MSG, but studies from the 1970s suggested that 25 percent to 30 percent of the U.S. population was intolerant of MSG -- at levels then found in food. Since the use of MSG has expanded dramatically since that time, it’s been estimated that up to 40 percent of the population may be impacted.

How to Determine if MSG is in Your Food

Food manufacturers are not stupid, and they’ve caught on to the fact that people like you want to avoid eating this nasty food additive. As a result, do you think they responded by removing MSG from their products? Well, a few may have, but most of them just tried to “clean” their labels. In other words, they tried to hide the fact that MSG is an ingredient.

How do they do this? By using names that you would never associate with MSG.

You see, it’s required by the FDA that food manufacturers list the ingredient “monosodium glutamate” on food labels, but they do not have to label ingredients that contain free glutamic acid, even though it’s the main component of MSG.

There are over 40 labeled ingredients that contain glutamic acid, but you’d never know it just from their names alone. Further, in some foods glutamic acid is formed during processing and, again, food labels give you no way of knowing for sure.

Tips for Keeping MSG Out of Your Diet

In general, if a food is processed you can assume it contains MSG (or one of its pseudo-ingredients). So if you stick to a whole, fresh foods diet, you can pretty much guarantee that you’ll avoid this toxin.

The other place where you’ll need to watch out for MSG is in restaurants. You can ask your server which menu items are MSG-free, and request that no MSG be added to your meal, but of course the only place where you can be entirely sure of what’s added to your food is in your own kitchen.

To be on the safe side, you should also know what ingredients to watch out for on packaged foods. Here is a list of ingredients that ALWAYS contain MSG:

Autolyzed Yeast	Calcium Caseinate	Gelatin
Glutamate	Glutamic Acid	Hydrolyzed Protein
Monopotassium Glutamate	Monosodium Glutamate	Sodium Caseinate
Textured Protein	Yeast Extract	Yeast Food
Yeast Nutrient

These ingredients OFTEN contain MSG or create MSG during processing:

Flavors and Flavorings	Seasonings	Natural Flavors and Flavorings	Natural Pork Flavoring	Natural Beef Flavoring
Natural Chicken Flavoring	Soy Sauce	Soy Protein Isolate	Soy Protein	Bouillon
Stock	Broth	Malt Extract	Malt Flavoring	Barley Malt
Anything Enzyme Modified	Carrageenan	Maltodextrin	Pectin	Enzymes
Protease	Corn Starch	Citric Acid	Powdered Milk	Anything Protein Fortified
	Anything Ultra-Pasteurized

So if you do eat processed foods, please remember to be on the lookout for these many hidden names for MSG.

Choosing to be MSG-Free

Making a decision to avoid MSG in your diet as much as possible is a wise choice for nearly everyone. Admittedly, it does take a bit more planning and time in the kitchen to prepare food at home, using fresh, locally grown ingredients. But knowing that your food is pure and free of toxic additives like MSG will make it well worth it.

Plus, choosing whole foods will ultimately give you better flavor and more health value than any MSG-laden processed food you could buy at your supermarket. 

PROCESSED MEATS DECLARED TOO DANGEROUS FOR HUMAN CONSUMPTION

The World Cancer Research Fund (WCRF) has just completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. Its conclusion is rocking the health world with startling bluntness: Processed meats are too dangerous for human consumption. Consumers should stop buying and eating all processed meat products for the rest of their lives.

Processed meats include bacon, sausage, hot dogs, sandwich meat, packaged ham, pepperoni, salami and virtually all red meat used in frozen prepared meals. They are usually manufactured with a carcinogenic ingredient known as sodium nitrite. This is used as a color fixer by meat companies to turn packaged meats a bright red color so they look fresh. Unfortunately, sodium nitrite also results in the formation of cancer-causing nitrosamines in the human body. And this leads to a sharp increase in cancer risk for those who eat them.

A 2005 University of Hawaii study found that processed meats increase the risk of pancreatic cancer by 67 percent. Another study revealed that every 50 grams of processed meat consumed daily increases the risk of colorectal cancer by 21 percent. These are alarming numbers. Note that these cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly consume processed meat products containing sodium nitrite.

Sodium nitrite appears predominantly in red meat products (you won’t find it in chicken or fish products). Here’s a short list of food items to check carefully for sodium nitrite and monosodium glutamate (MSG), another dangerous additive:

• Beef jerky
• Bacon
• Sausage
• Hot dogs
• Sandwich meat
• Frozen pizza with meat
• Canned soups with meat
• Frozen meals with meat
• Ravioli and meat pasta foods
• Kid’s meals containing red meat
• Sandwich meat used at popular restaurants
• Nearly all red meats sold at public schools, restaurants, hospitals, hotels and theme parks

If sodium nitrite is so dangerous to humans, why do the FDA and USDA continue to allow this cancer-causing chemical to be used? The answer, of course, is that food industry interests now dominate the actions by U.S. government regulators. The USDA, for example, tried to ban sodium nitrite in the late 1970′s but was overridden by the meat industry.5 It insisted the chemical was safe and accused the USDA of trying to “ban bacon.”

Today, the corporations that dominate American food and agricultural interests hold tremendous influence over the FDA and USDA. Consumers are offered no real protection from dangerous chemicals intentionally added to foods, medicines and personal care products.

You can protect yourself and your family from the dangers of processed meats by following a few simple rules:

1. Always read ingredient labels.
2. Don’t buy anything made with sodium nitrite or monosodium glutamate.
3. Don’t eat red meats served by restaurants, schools, hospitals, hotels or other institutions.

And finally, eat more fresh produce with every meal. There is evidence that natural vitamin C found in citrus fruits and exotic berries (like camu camu) helps prevent the formation of cancer-causing nitrosamines, protecting you from the devastating health effects of sodium nitrite in processed meats. The best defense, of course, is to avoid eating processed meats altogether.

ADAPTOGENIC HERBS AND THEIR BENEFITS

Adaptogens are herbal medicines that are purported to serve as an overall health tonic. They are used to strengthen the immune system, enhance sexual performance, boost energy levels and raise your general sense of well-being. Adaptogens figure prominently in the practice of traditional Chinese medicine, as well as in East Indian Ayurvedic principals.
Adaptogens are popular among natural health enthusiasts and are available for purchase as tablets, capsules, tinctures and extracts.
Interest in adaptogens has grown beyond the realm of folk medicine, and has inspired the scientific community to initiate a number of studies to gauge their true effectiveness.

Panax Ginseng

The use of Panax ginseng dates back over 2000 years. Its human-shaped root inspired ancient healers to surmise that the plant was capable of treating any ailment in the entire body. As an adaptogen, Panax ginseng is viewed as an aid to the body's ability to rebound from the mental and physical effects of stress, according to Drugs.com
Animal research studies of ginseng extracts have demonstrated its potential to increase stamina. Ginseng was shown to prolong the swimming endurance of laboratory rats.
Controlled clinical trials in humans revealed that Panax ginseng decreased the duration and incidence of influenza. Studies to determine Panax ginseng's effects on physical performance have yielded conflicting results.

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Eleutherococcus

Eleutherococcus senticosus, also known as Siberian ginseng, has received extensive attention from research scientists in Russia. It is reputed to increase physical energy, normalize blood pressure and boost the immune system.
Though Eleutherococcus has been referred to as "the herb of Russian athletes," studies regarding its effectiveness are conflicting in their results, according to Drugs.com. Measures of physical strength and endurance, such as oxygen consumption, respiratory exchange, heart rate and plasma glucose, are inconsistent, with some studies reporting positive results and others negative, according to Drugs.com.

Ashwaganda

The ancient East Indian practice of Ayurveda uses the herb ashwaganda in an adaptogenic capacity, and it is often referred to by its nickname, "Indian ginseng." Ashwaganda's scientific name is Withania somnifera.
The adaptogenic effects of ashwaganda have been explored in animal studies, but not in humans in any scientifically sound capacity. Animal studies have revealed ashwaganda's ability to increase swimming time, which could be interpreted as an indicator of stamina. Studies have also shown that ashwagandha had the prophylactic ability to reduce ulcers caused by cold, stress and aspirin in laboratory rats.

4 SURPRISING REASONS WOMEN CANT LOSE WEIGHT

 Most of us already know that eating less and moving more are the keys to dropping extra pounds. But if you're already doing everything "right" and can't seem to lose weight -- or are even gaining it -- you may have a hidden health condition that's sabotaging your efforts. And the symptoms may be so subtle that even your doctor can miss them. Here, some possible weight-loss blockers -- and how to get the help you need.

A Sluggish Thyroid

Your thyroid gland makes hormones that regulate the way your body uses energy. An underactive thyroid (hypothyroidism) disrupts your metabolism, as well as many other aspects of your health. Some estimate that as many as 10 percent of adults have hypothyroidism, which is more common in women and is most often diagnosed in the 40s and 50s.

Could this be you? Besides weight gain or an inability to lose weight, you may notice fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression. Many people with low-grade hypothyroidism just feel "off," with no obvious signs of being truly sick.

How to get tested: Ask your internist to run a TSH (thyroid-stimulating hormone) screening. In general, the higher your TSH level, the slower your thyroid is. "While traditional 'normal' values are between .45 and 4.5, if your level is above 2, you might still struggle to lose weight," explains Dr. Jamie Kane, M.D., medical director of Park Avenue Medical Weight and Wellness in New York City. Your doctor may also want to check your levels of T-3 and T-4, the two main thyroid hormones. But hypothyroidism isn't always a straight numbers game; more and more doctors are now treating the symptoms, not just the blood-test results. "If a patient isn't feeling well, it's often because her thyroid isn't functioning as well as it should for her body," says Dr. Erika Schwartz, M.D., an internist in New York City.

How it's treated: Your doc will usually start by prescribing a low-dose T-4 thyroid hormone like Synthroid. If your symptoms don't improve, discuss upping your dosage or switching to a combination of T-3 and T-4.

Out-of-Whack Hormones

As many as 1 in 10 women of childbearing age have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. Left untreated, insulin resistance can lead to type 2 diabetes.

Could this be you? You may have irregular periods, excess facial and body hair, acne, some male pattern balding, and trouble getting pregnant, along with unexplained weight gain (though not everyone with PCOS has weight issues).

How to get tested: Your gynecologist or internist can test your levels of sex hormones for an imbalance of testosterone, progesterone, and estrogen, says Dr. David Katz, M.D., director of the Yale Prevention Research Center. She may then test your blood sugar and insulin levels or perform an ultrasound to check for cysts on your ovaries.

How it's treated: Lifestyle changes are usually the first step. If you're already eating a healthy diet and exercising regularly, you may have to kick it up another notch to see results. If you have insulin resistance, Katz says, you'll also want to cut out refined carbs and added sugars. If you've made these changes and still don't notice a difference, your doc may prescribe a drug called metformin, which is used to treat insulin resistance as well as assist with ovulation (if you're trying to get pregnant).

Trouble-Making Foods

Most people know if they're allergic to certain foods like nuts or shellfish, but many aren't aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives, and tend to manifest over time, says Dr. Elizabeth W. Boham, M.D., R.D., a family practitioner at The UltraWellness Center in Lenox, Massachusetts. Eating a "trouble food" -- the most common being dairy, gluten, eggs, soy, corn and nuts -- can lead to bloating and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 1 in 10 people.

Could this be you? You may regularly have bloating, gas, diarrhea, and constipation -- as well as seemingly unrelated symptoms like mild asthma, eczema, headaches, muscle and joint pain, and fatigue.

How to get tested: An internist or gastroenterologist can help you diagnose the problem, but you can begin to figure it out for yourself through an elimination diet. Boham suggests that you start by removing gluten and dairy (these are the biggest culprits) from your diet for two to three weeks. If you don't notice a difference, also eliminate eggs, corn, soy, and nuts, and consider nixing additives such as food coloring and preservatives. After a few weeks, slowly reintroduce the possible culprits, one at a time, noting any reactions.

How it's treated: If the reaction is severe, you'll need to cut the offending food from your diet. For mild reactions, try a daily probiotic supplement, which restores the good bacteria in your gut necessary for digestion and can help prevent bloating and water weight gain. Boham recommends one with at least 10 billion live bacteria per pill.

Pills That Pack on Pounds

Weight gain can be an unwelcome side effect of some drugs, including antidepressants, steroids, and, more rarely, birth-control pills (due to a temporary increase in water retention).

this be you? You may notice weight gain within a few weeks of starting a new medication, though it could take several months before you see any effects, Kane says.

How to get tested: No special test is needed; you know if you're gaining weight.

How it's treated: Talk to your doctor, who may be able to prescribe an alternative. In the case of anti-depressants, bupropion has been shown to cause less weight gain and possibly even lead to weight loss. With birth control pills, switching to a version with a lower dose of hormones might minimize weight gain. But remember, treating the condition you're taking the drug for is your biggest priority, so you should never go off any meds on your own.

NEGATIVE SIDE EFFECTS OF A LOW CARB DIET

Low-carbohydrate diets are popular because they claim to allow dieters to eat all the meat, butter and full-fat dairy they want, without gaining weight. According to the Mayo Clinic, low-carb diets restrict carbohydrates like bread, rice, pasta, cereals and even fruits because they are said to raise blood sugar levels and make the body hold onto its fat stores. While low-carbohydrate diets do help people to lose weight, there are also some negative side effects to consider.

Constipation

One of the most embarrassing yet frequent side effects of a low-carbohydrate diet is constipation. Dr. Arne Astrup, a weight loss expert who has studied the effects of low-carb diets, tells CBS News that these diets often lead to constipation because they don't have enough fiber. According to CBS News, low-carbohydrate diets cut out many whole grains and fruits and even some vegetables. Since meat and dairy products have no fiber, constipation is common for low-carbohydrate dieters.

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Dehydration

According to the Mayo Clinic, low-carb diets cause dieters to burn glycogen stores in their muscles. Since glycogen contains water, the low-carbohydrate diet leads to loss of water weight. Due to increased urination and loss of water weight, low-carb diets can cause people to become dehydrated. Since dehydration can lead to mental confusion, fatigue and headaches, it is important to drink plenty of water to replenish the water lost on a low-carbohydrate diet.

Muscle Cramps

Dr. Arne Astrup says that people often experience muscle cramping when they are on low-carbohydrate diets. This may be because they are dehydrated or it may be because they aren't getting all of the vitamins and minerals that their body needs. CBS News reports that muscle cramps and a general feeling of weakness can occur when a person eats less than 100 g of carbohydrates a day.

Boredom

Though the prospect of eating as much steak and buttered lobster as you want may sound appetizing, the Mayo Clinic reports that the long-term success rate of low-carb diets is low because people get bored easily with the lack of food choices available. Even though the diets allow for meats, dairy, nuts, and sometimes vegetables and whole grains, low-carbohydrate diets still cut out foods such as fruits, breads, pasta, rice, baked desserts and starchy vegetables like potatoes. With so many food choices taken away, boredom and frustration are common side effects of low-carb diets.

Baked Tomatoes with Quinoa, Corn, and Green Chiles

Ingredients

• 
  2 poblano chiles
• 2 cups fresh corn kernels (about 4 ears)
• 1 cup chopped onion 
• 1 tablespoon chopped fresh oregano
• 1 tablespoon olive oil
• 1 tablespoon fresh lime juice
• 1 teaspoon salt, divided
• 3/4 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
• 6 large ripe tomatoes (about 4 pounds) 
• 1 cup uncooked quinoa
• 1/4 cup water
• 4 ounces colby-Jack cheese, shredded (about 1 cup packed)

Preparation

1. 1. Preheat broiler to high.
2. 2. Cut the chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a paper bag; close tightly. Let stand 10 minutes. Peel chiles. Coarsely chop chiles; place in a bowl. Add corn and onion to pan; broil 10 minutes, stirring twice. Add corn mixture to chopped chiles; stir in oregano, oil, lime juice, 1/4 teaspoon salt, cumin, and black pepper.
3. 3. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry insides of tomatoes with a paper towel.
4. 4. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain. Repeat the procedure twice. Drain well. Combine reserved tomato liquid, quinoa, 1/4 cup water, and the remaining salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add quinoa mixture to corn mixture; toss well.
5. 5. Preheat oven to 350°.
6. 6. Spoon about 3/4 cup corn mixture into each tomato. Divide cheese evenly among tomatoes. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 350° for 15 minutes. Remove from oven. Preheat broiler. Broil the tomatoes 1 1/2 minutes or until cheese melts. Place tomato tops on tomatoes, if desired.

PROTEIN POWDER COOKIES

150 ml protein powder (your favorite flavor, but chocolate works very well)
100 ml rolled oats
100 ml low-sugar muesli (no sugar added)
3 tablespoons olive oil or 3 tablespoons canola oil
2 tablespoons honey
100 ml milk or 100 ml water
2 teaspoons cocoa powder (optional)

Directions:

1
Mix all the incredients.
2
Use about tablespoon of mixture per cookie, pat down.
3
Bake for about 10 minutes in 200 C/400 F oven.
 

WHY YOU SHOULD STRENGTHEN YOUR CORE MUSCLES

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don't require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.

DARK CHOCOLATE ANYONE?

Dark chocolate has recently been discovered to have a number of healthy benefits. While eating dark chocolate can lead to the health benifits described below, remember that chocolate is also high in fat. Use FitDay to keep track of your calories and nutrition as you work towards your weight loss goals. 

1) Dark Chocolate is Good for Your Heart

Studies show that eating a small amount of dark chocolate two or three times each week can help lower blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). 

2) Dark Chocolate is Good for Your Brain

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke. 

Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

3) Dark Chocolate Helps Control Blood Sugar

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body's insulin efficiently. Dark chocolate also has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels.

4) Dark Chocolate is Full of Antioxidants

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5) Dark Chocolate Contains Theobromine

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.

Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.

6) Dark Chocolate is High in Vitamins and Minerals

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations:

• Potassium
• Copper
• Magnesium 
• Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetis, high blood pressure and heart disease.