Surprising Pre-workout Snack

Thanks to Laura Roberson Menshealth.com

Soup up your engine.

Is chicken noodle soup the food of champs? Eating a salty snack before your cardio workout may help prevent dehydration, says a new study in the International Journal of Sport Nutrition and Exercise Metabolism.

Men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat drank and retained more water during the ride than those who just downed H₂O beforehand.

“They lost less water through urine, even though they drank more,” says study author Neil Johannsen, Ph.D., of Iowa State University. This suggests a hydration-promoting change in kidney function.

Hate the idea of soup in the summer? Sip on tomato juice instead.

If you liked this story, you’ll love these:

• What’s the Right Workout Fuel for You?
• How to Improvise a Soup
• Tips for Staying Hydrated

Sex Positions That Double as Exercise

Contributed by Jocelyn Voo 

Missionary

In a way, the missionary position is the physical equivalent of the old "I'm busy washing my hair" excuse -- it's the brush-off used when you're lazy, tired, or just not that interested. But despite being one of the most passive contortions for a woman, man-on-top can still provide a pretty good workout.

"It depends on how enthusiastic you are about it, but missionary can be great for the core muscles," says Stacy Berman, a New York City-based certified fitness trainer and founder of Stacy's Boot Camp. "If your partner is thrusting toward you, you want to have an equal and opposite thrust back, and that requires a lot of core strength. It actually will start burning."

Patti Britton, author of The Art of Sex Coaching and immediate past president of the American Association of Sexuality Educators, Counselors and Therapists, agrees that you'll definitely be feeling it in your abs. "You can strengthen your core by focusing on pelvic lifting using your core, not your lower back. That's where women tend to get stuck -- they tend to rely on their lower back to give them propulsion." (The risk of which isn't a joke, either. Worst-case scenario, you could throw out your back or sustain some other injury -- not exactly a bedroom turn-on.)

Missionary position can also provide a good butt workout. "The more she does buttock squeezes, the more she could accentuate her riding toward him to give herself a good glute workout," Britton says.

Doggy-Style

Like with the missionary position, penetration-from-behind sex engages the woman's core because she has to stabilize herself on all fours, says Berman. You'll also be working your quadriceps and glutes to help brace yourself against the impact.

However, you can use a modified position to get a good arm workout, too. Rather than having your hands flat on the bed, "if the woman has her hands on a wall in front of her and sort of uses her upper body to help thrust, that would be a good shoulder and upper body workout," Berman says.

Cowgirl

With a standard cowgirl position, the lower part of the woman's legs are braced on the bed or floor, which will engage her butt and core.

"Much like riding a horse, she's going to flex her lower abs and pelvic muscles," says Yvonne K. Fulbright, a certified sex educator and author of Touch Me There! "Pressing into the man's abs and sides with her quads or calves can engage those muscles as well."

Modifying the cowgirl position can work additional muscle groups. "To make it even more intense, she can come up onto her feet, almost like a squat over him. That's all butt, legs, and hips," says Berman. "If she gets up onto her feet and leans onto her hands, she'll also have to use her upper body to balance."

Lotus

Like the missionary position, the lotus sitting position is one of the more passive sex positions. However, many of the same muscles worked in the cowgirl position are going to be used in this contortion: the core is engaged to stabilize the body, and the glutes are worked during thrusting.

Standing

Standing is one of the more challenging positions because often the woman has to allow her partner to lift her in some way, says Britton.

If the man and woman are facing each other, core and upper-leg strength comes into play: if she's standing on one leg, those leg muscles are worked to keep her upright, and core muscles are engaged to keep her balanced. If she's wrapping both legs around her partner, she'll need good arm strength to hold onto her partner. And regardless which one of these contortions she's in, "she has to have stamina if she's standing," says Britton.

If the man and woman are facing the same direction, the same muscles engaged in doggy-style are used: she'll work her core for balance, and her arms can be worked if she's bracing herself against a wall or headboard and using them to help thrust.

Scissors

According to Britton, the scissors position is the least strenuous of all -- there's no suspending of body weight, and it generally makes for gentler and slower penetration (which would explain why it's often recommended for pregnant women). "Scissors is for when you're tired, not for being an acrobat in bed," she says. Still, that's not to say you won't still be engaging muscle groups.

With your legs intercrossed with your partner's, there's limited movement for both the man and women, so a lot of inner-thigh strength and core stabilization will be at work. "When you squeeze your inner thighs, the core will naturally contract as well," Berman explains.

10 Best Protein Bars

Special thanks to askmen.com

Nutrition bars were originally designed for serious athletes but are now perceived as healthy, nutritious snacks or meal replacements by consumers. They may be better choices, but they are not necessarily good choices. Most contain hidden sugars, low-quality protein and a lot of additional ingredients that may not be healthy if consumed regularly.

The fact that protein bars are extremely convenient is a godsend for active people who are looking for something to tide them over between workouts and meals. With sales of nutrition bars skyrocketing tenfold to $1.7 billion over the past decade, there are literally thousands of brands to choose from. As long as they are eaten occasionally, they can be beneficial to your fitness goals. But eat too many of the poor-quality bars, and they might actually sabotage your efforts. Here’s what to look for.

Make sure it’s a protein bar

To be called a “protein” bar, it should have at least 15 grams of protein per bar. Although carb content is variable, you should choose a bar that is relatively low in carbs to avoid blood and insulin spikes that will hinder your fat-loss efforts. Energy bars are at the other end of the spectrum: high-carb, low-protein. Energy bars such as PowerBars® or Clif® Bars are useful for intense aerobic exercise that lasts more than an hour.

Meal replacement bars like Balance® Bar, or Nutribar® have a more balanced ratio of carbs, proteins and fats, and usually contain more calories than other types of bars. Despite what they sound like, these can never replace a properly balanced meal. Organic and raw bars like Lärabar® provide energy in as natural a method as possible. They are made with whole foods and are devoid of artificial sweeteners and inserted protein. They are, nevertheless, relatively high in sugars and low in protein.
Look at the source of protein

Most protein bars will have a “propriety protein blend” as one of the first things listed in the ingredients list. Choose bars that use high-quality sources of protein, such as hydrolyzed whey, whey isolates and micellar casein. Whey or soy concentrates are fine but are frequently used as fillers and shouldn’t be listed too high on the ingredients list. Gelatin (or collagen) is often added to protein bars to improve texture. Since it is a type of protein, it contributes to the total number of grams in the bar. Careful, though: It’s a low-quality protein, and some unscrupulous brands use it to artificially boost their protein content. Check the ingredients and ensure that gelatin and collagen are not listed too high up on the list.

Look at the carbs

Just because a bar is high in protein doesn’t mean it’s low in carbs. First off, avoid protein bars that list refined sugars, such as sucrose, corn syrup, high-fructose corn syrup and chocolate, as the first or second ingredient. These are no better than candy bars. To make a protein taste good without using too much refined sugars, manufacturers often add artificial sweeteners (acesulfame potassium) and sugar alcohols (or polyols) such as xylitol, maltitol, sorbitol, glycerol or glycerine. Sugar alcohols should be listed along with sugars and dietary fiber under the total carbohydrate listing on the nutrition label. These are hydrogenated forms of carbohydrate that are colorless and odorless, and give the bar a pleasing moist texture. They are not as sweet as sucrose, have fewer calories and don’t cause tooth decay. However, they may cause bloating and intestinal discomfort in some people since they are not completely absorbed by the gut. They do contribute calories and affect blood-sugar levels, so they need to be accounted for by the low-carb dieter.

Nutrition bars are not subjected to any quality testing prior to marketing. In 2001, the supplement-testing group ConsumerLab.com analyzed 30 brands of energy bars and found that 60% failed to meet their labeling claims. Among the highest failure rates were protein bars (92% failed), often because they were under-reporting the amount of carbs and sodium contained in the bar. So even if you’re super-skilled in reading nutrition labels and ingredient lists, you may not actually be consuming what you think you’re consuming.

Look at the fat

Ever since manufacturers were pressured to remove trans fats from their products, they’ve replaced them with palm oil and palm kernel oil. Although not all saturated fats are associated with an increased risk of heart disease, palm oil is. Be careful not to consume too much of it. Modified triacylglycerol (SALATRIM, brand name: Benefat®) is appearing as a lower-calorie fat replacer in many products. SALATRIM is approved by the American Dietetic Association and the FDA. It has no known side effects and it does not affect blood-cholesterol levels or absorption of fat-soluble vitamins or other nutrients.

After evaluating more than 30 brands for their macronutrient composition, quality of nutrients and taste, I’ve come up with the 10 best protein bars (with No. 1 considered the best) on the market.

10. Myoplex Carb Control Bars (Peanut Butter-Chocolate) by EAS
A 70 g bar contains 260 calories, 25 g protein, 8 g fat and 27 g carbs (2 g from sugar, 20 g from sugar alcohols).

Formerly known as Myoplex Sense Bars, these bars use a high-quality proprietary protein blend that consists of hydrolyzed whey, whey isolates and casein. Like most nutrition bars, vitamins and minerals are added to boost its nutritional content. Although the bar is trans-fat free, it contains some palm kernel oil and soy oil. For those who are on a cutting diet, consume this bar occasionally or while traveling.

9. PowerBar Protein Plus Reduced Sugar (Peanut Butter-Chocolate) by PowerBar Inc.
A 78 g bar contains 270 calories, 22 g protein, 9 g fat, and 30 g carbs (1 g from sugars, 17 g from sugar alcohols).

PowerBar improved its Protein Plus bar by substituting its sugar, fructose and fructose syrup content with sugar alcohols. This reduced-sugar version has less of an impact on blood glucose and insulin levels, which helps to avoid fat gain. The company's TriSource™ proprietary protein blend consists of whey, casein and soy protein isolates that are digested at different rates. These are pretty high-quality proteins that are ideal for in-between and post-workout meals.

8. Nitro-Tech Hardcore Protein Bar (Peanut Butter-Chocolate Chip) by MuscleTech
An 80 g bar contains 270 calories, 30 g protein, 6 g fat, and 31 g carbs (4 g from fiber, 1 g from sugar and the rest from sugar alcohols).

MuscleTech has its own propriety blends in this bar (Nitro Infusion Complex™, Insulogen® and Nitroxen®) that might be considered an all-in-one supplement dream for the serious weightlifter. You have your amino acids, your fat burners and your muscle builders in one bar. Quite a bit of the carb content comes from sugar alcohols, so be careful if you’re sensitive or you may have some intestinal discomfort. Use this bar to its full potential and eat it only before or after a workout.

7. OhYeah! (Peanut Butter Crunch) by Integrated Sports Science
A 45 g bar contains 190 calories, 13 g protein, 10 g fat, and 19 g carbs (4 g from sugars, 4 g from sugar alcohols).

Using real caramel and peanuts, this delicious protein bar has a great blend of high-quality proteins consisting of whey and milk protein isolates and casein. The bars are sold in small portion-controlled sizes of 45 grams that contain only 190 calories. The downside is that they contain quite a bit of sugar, including corn syrup, and unhealthy partially hydrogenated vegetable oils. Eat them as a very occasional snack.

6. Protein Plus (Creamy Peanut Butter Twist) by MET-Rx
An 85 g bar contains 310 calories, 30 g protein, 10 g fat, and 33 g carbs (3 g from sugars and 26 from sugar alcohols).

MET-Rx’s proprietary protein blend Metamyosyn® contains some very high-quality protein, including whey protein isolates, hydrolyzed whey, egg white and casein. When a bar is this high in protein, it needs a bit more sugar and fat to avoid having a hard chalky taste. Sugar alcohols (mostly maltitol) and invert evaporated cane juice is used to make this a delicious protein-packed bar.

5. Pure Protein (Peanut Butter-Chocolate) by Worldwide Sports Nutrition Supplements Inc
A 50 g bar contains 200 calories, 20 g protein, 6 g fat, and 16 g carbs (2 g from sugars and 6 g from sugar alcohols).

A delicious tasting bar that is relatively low in sugar and contains high-quality whey protein hydrolysate and isolate. However, hydrolyzed collagen, a lower-quality protein, and glycerin are listed before the protein blend.

4. 2:1 Protein Bar (Oatmeal) by MetraGenix
A 74 g bar contains 265 calories, 30 g protein, 5 g fat and 25 g carbs (5 g from fibers, 3 g from sugar, the rest from maltitol and glycerol).

The original 2:1 bar is now available in protein-to-net-carb-ratios of up to 7:1. Net carbs is a term used to denote carbs that are actually absorbed and metabolized by the body. 2:1 Protein Bar contains a blend of high-quality protein and tastes incredible. The faux-chocolate coating unfortunately contains palm kernel oil and sucrose, so don’t go overboard on them.

3. Supreme Protein (Peanut Butter Crunch) by Supreme Protein LLC
A 43 g bar contains 190 calories, 15 g protein, 6 g fat and 38 g carbs (5 g from sugar, 7 g from sugar alcohols).

Supreme Protein is considered a gourmet protein bar and is one of the most popular brands with weightlifters. It contains high-quality premium whey isolates and healthy fats, including flaxseed oil. Its chocolate coating is listed first in the ingredient list and contains palm kernel oil and sugar. Nevertheless, it’s a delicious bar.

2. Detour (Peanut Butter Cream) by Forward Foods, LLC
A 43 g bar contains 170 calories, 15 g protein, 7 g fat, and 17 g carbs (1 g from sugars and 14 g from sugar alcohols)

Made with high-quality whey protein isolates and hydrolyzed whey, this delicious bar is relatively rich in branched chain amino acids. It also contains real peanut butter and peanuts. Like most other faux chocolate, the outer coating contains palm kernel oil, but it's pretty low on the ingredients list.

1. QuestBar (Peanut Butter Supreme) by Quest Nutrition, LLC
A 60 g bar contains 210 calories, 20 g protein, 10 g fat, and 21 g carbs (18 g from dietary fiber, 2 g from sugars).

This is probably the best quality and most natural protein bar you can find today. The protein blend is made from high-quality whey and milk protein isolates. The carbs in QuestBar come predominantly from peanuts and the fiber comes from isomalto-oligosaccharides, a plant-derived prebiotic that has been shown to reduce hunger and increase digestive health. QuestBar uses lo han guo, an herb-derived sweetener much like stevia.
Setting the bar

It’s almost impossible to make a tasty protein bar without adding something sweet and fatty to it. If you’re watching your weight and want to lose fat, you should look for a bar that uses sugar alcohols and SALATRIM to replace some of the sugars and saturated fats. But these should only be consumed once in while. Remember, nothing can ever replace the nutritional perfection of whole foods.

The Top 5 Men's Trends For Spring/Summer 2013

Special thanks to Blue Carreon #bluecarreon

If you don’t know it yet, camouflage is one of the biggest trends of the season. And Valentino is making a killing on their selling floor with their modern take on the military print — used as panels on clothes with an unexpected shot of color or as a print on sneakers. The Valentino camouflage sneakers with the studs on the back are in fact the hottest item for spring and there are waiting lists for them. Camo also appeared in the collections of Dries Van Noten, Comme des Garcons and Gant by Michael Bastian and it will rule over fashion until the fall 2013 season.

Stripes of every variety — from nautical to pinstripes to rugby, from horizontal to vertical — are also a strong motif for spring. Almost every look that Tommy Hilfiger showed had a stripe of some sort. At Dior Homme there were plenty of nautical-inspired sweaters as at J. Crew. And Michael Kors went graphic with a black and white vertical striped blazer.

If fall 2012 was all about varsity jackets and hybrids of it, spring’s favored topper is the upgraded baseball jacket. Hermes showed one in light white leather and Gucci’s came in ochre colored suede. And Christopher Bailey at Burberry Prorsum showed baseball jackets in electric shades of blues and purples.

The soft gelato colors we’ve come to associate with spring are taking a back seat this season and giving the spotlight to neon colors, brighter and punchier, either as whole ensembles or just as slivers on the soles of shoes.

Navy and gray suits are well and good in a corporate setting but if you work in a creative field or if you want to make a splash on the weekends, why not slip into a lime colored suit? Or perhaps one in fuchsia or traffic light red? It takes balls to wear something that’s not your average blue suit, I know, but if you can master the confidence and the attitude to pull it off, why not?

Eating Disorder Orthorexia On The Rise

Thanks to CBS Boston for reporting

This the time of year when many people are excited to get in shape and eat healthier. The problem is many people are going too far. A dangerous phenomenon called “Orthorexia” is becoming more prevalent.

Personal trainer Bron Volney at Boston Sports Club is just as concerned with his clients’ diet as he is with their workout.

“I monitor a lot of my clients’ weight, and if they are dropping really fast, and it seems they are going to extremes, you’ve got to question them and say, ‘Let’s make sure you are staying healthy,’” said Volney.

Staying healthy means following a balanced diet. A growing number of people, however, are eliminating entire food groups, seeing only negative qualities in things like dairy, eggs, meats, grains, and fats.

Over time, the only things left in their diet are fruits and vegetables.

Taken to an extreme, it’s now treated as an eating disorder called “Orthorexia”.

This is how Boston University Nutritionist Jenn Culbert defines Orthorexia: “What it essentially means is that someone is obsessed with eating only healthy food that they consider to be pure.”

The problem, according to Culbert, is our bodies need those so called bad foods.

“Fat helps us absorb fat soluble vitamins, A, D, E, and K, and it also helps us absorb phydo chemicals in fruits and vegetables,” said Culbert. “Whole grains have been shown to be heart healthy. . . Dairy is a great source of protein and a great source of calcium and Vitamin D.”

Orthorexics start with the best motives, really wanting to be in great shape and good health. The problem is their actions have the exact opposite effect.

Caitlyn Bryne is very conscious of her diet when she works out with Volney at the Boston Sports Club near Government Center.

She said when she first started working out and trying to lose weight, she was a bit extreme in her approach. “It’s hard because you have to train yourself to eat well. It was hard for me.”

She added that it wasn’t realistic and certainly wasn’t fun.

Culbert says the warning signs are not hard to spot. “When you are no longer able to enjoy any of the foods that you once did, and you are no longer able to participate in a family meal, or going out with a friend.”

10 sources of vegetable proteins

Who knew?