Yoga and Heart Health

Practicing yoga for an hour and a half three times a week can make your heart healthier in just six weeks, according to a new research from the Yale University School of Medicine.

The participants in the study who practiced yoga lowered their blood pressure and improved their blood vessels' ability to expand and contract by 17 percent.

"How well the blood vessels dilate is a good indication of how healthy the heart is," says Satish Sivasankaran, MD, author of the study. Researchers speculate that the improvement is due to the stress-reducing benefits of yoga.

Stay tuned for the next tip on heart health to celebrate this month of February.

Recipe of the Week!

Springfield Chilli

This recipe cuts 70 percent of the calories, 70 percent of the total fat, and 83 percent of the unhealthy saturated fat from traditional chili recipes. Enjoy this yummy dish without feeling guilty!

Ingredients

1 bacon slice, finely chopped
2 1/4 cups finely chopped onion, divided (about 2 medium)
2 garlic cloves, minced
1 pound coarsely ground turkey breast
1/2 pound coarsely ground sirloin
1 (12-ounce) can beer (such as Budweiser)
3 tablespoons chili powder
1 teaspoon Worcestershire sauce
1/2 teaspoon kosher salt
1/4 teaspoon ground cumin
1 (14 1/2-ounce) can diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
1 (15-ounce) can pinto beans, rinsed and drained
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
Oyster crackers (optional)

Preparation

1. Cook bacon in a large Dutch oven over medium heat 5 minutes or until browned. Stir in 2 cups onion; cover and cook until onion is tender (about 5 minutes). Uncover and stir in garlic; cook for 1 minute.

2. Increase heat to medium-high; add turkey and sirloin to pan. Cook 5 minutes or until browned, stirring to crumble. Add beer; cook until liquid is reduced to 1/3 cup (about 7 minutes). Stir in chili powder and next 5 ingredients (through tomato sauce). Cover, reduce heat, and simmer 30 minutes or until mixture thickens. Stir in beans; cook 10 minutes or until thoroughly heated. Ladle 1 cup chili into each of 6 bowls. Top each serving with 4 teaspoons cheese and 2 teaspoons onion. Serve with crackers, if desired.

Nutritional Information

Calories:278 (25% from fat)
Fat:7.7g
Protein:33.1g
Carbohydrate:20.3g
Fiber:4.5g
Cholesterol:52mg
Iron:3.2mg
Sodium:623mg
Calcium:123mg

Source: Coookinglight.com

February is Healthy Heart Month!

According to the American Dietetic Association, a healthy heart is the result of good genes, physical activity, healthy food choices, and managing stress. A recent study linked a healthy heart with having a positive attitude in life.

People with a joyful, positive, and enthusiastic disposition—what psychologists call “positive affect”—are less likely than their gloomier peers to have a heart attack, a new study has found.

“This is the first study, to our knowledge, that has shown that clinically assessed positive emotions are protective of a first heart attack,” says the study’s lead author, Karina W. Davidson, PhD, the director of the Center for Behavioral Cardiovascular Health at Columbia University Medical Center, in New York City.

You can make sure that you and your loved ones get regular physical activity, make good food choices, deal with stress, and supplement with Bios Life Cardio Packs.

To read full article, please click here.

Source: Health.com

Top 3 Benefits of a Good Night's Sleep!

Quality sleep helps rejuvenate the mind and body. Here are the top three benefits of a full night's rest:

1-Sleep reduces disease risk.

With enough sleep, levels of the hormones melatonin and cortisol stay in healthy ranges. When cortisol is in check, it can prohibit the cell damage that can lead to cancers. While you're off in dreamland, chemicals called "immune system modulators" increase to help the body fight off potential infections, so it makes sense that sleep protects you from common illnesses like colds and flu. This is due to cortisol, since high levels of the hormone are associated with poorer immune function.

2-Sleep boosts brainpower.

A study from the University of Luebeck in Germany found that out of 106 people observed, those who obtained a full night's rest were three times more likely than sleep-deprived subjects to perform well on cognitive tasks measuring memory, creativity, and problem-solving skills. This is due to the brain activity that occurs during certain segments of sleep.

3-Sleep maintains your weight.

A joint study of more than 1,000 participants performed by University of Wisconsin and Stanford University researchers found that those who slept an average of eight hours a night had a lower body mass index (BMI) than those who slept less. Researchers believe that this is because sleep keeps two appetite-regulating hormones (leptin, which signals fullness and decreases with lack of sleep, and ghrelin, which stimulates the feeling of hunger and increases when you're lacking in sleep) in check. When they're in the right range, you're less likely to overeat.

Source: Cookinglight.com

Recipe of the Week!

Healthy Peanut Butter Cups

If you've heard about the actress Alicia Silverstone, the first thing that will pop into your mind is the movie "Clueless." It's hard to imagine that15 years ago she played the character Cher, a spoiled teenager. To date, the 32-year-old actress has grown up and now she's educating women on how to eat healthy.

As a vegan for more than 10 years, she can attest to the benefits of eating a meat- and dairy-free diet. Her recent published book called "The Kind Diet" is a good read if you're attempting to become a vegan. But what's more special about this book are the recipes featured in it. Don't forget to try this healthy recipe for Peanut Butter Cups and say good-bye to the unhealthy Reese's peanut butter cups. Eat without guilt!

Ingredients:

•1/2 cup Earth Balance butter
•3/4 cup crunchy peanut butter (preferably unsweetened and unsalted)
•3/4 cup graham cracker crumbs or 10 graham cracker squares
•1/4 cup maple sugar or other granulated sweetener
•1 cup grain-sweetened, nondairy chocolate or carob chips
•1/4 cup soy, rice, or nut milk
•1/3 cup chopped pecans, almonds, or peanuts
Line a 12-cup muffin tin with paper liners (If you care makes unbleached liners made from recycled paper). Set aside.

1. Melt the butter in a small saucepan over medium heat. Stir in the peanut butter, graham crackers, and maple sugar and mix well. Remove the mixture from the heat. Evenly divide the mixture, approximately 2 tablespoons per cup, among muffin cups.

2. Combine the chocolate and milk in another pan. Stir over medium heat until the chocolate has melted. Spoon the chocolate evenly over the peanut butter mixture. Top with chopped nuts. Place in the refrigerator for at least 2 hours before serving.

Get Motivated to Work Out!

Do you struggle to get out of the couch and put your sneakers on to hit the gym? After a long day at work, do you make any possible excuse to justify for you not to exercise? Do you keep telling yourself that you will definitely exercise “tomorrow” but tomorrow never comes?

Then it's time for you to add a little motivation to your workout plan. Have you ever thought about training for a marathon? Yes, a marathon! Not only you will be in great shape but you will also get that extra motivation to go to the gym if you have a plan to follow. For some of you, you might think that you are out of shape or too overweight to do something like this but here is a “Run- Walk” program best suited for those who are new to running.

The program helps you to push yourself and you will definitely be seeing some incredible results if combined with drinking Bios Life Slim® and a healthy diet. You will notice that going to gym will be fun again! Don’t forget to have a good workout playlist to motivate you to run that extra mile.

This program, which includes 3 exercises per week, consists of running mixed with power-walk breaks. Click here to download the “Run- Walk” program. You should consult with your physician if this plan is right for you.

The blend of walking and running together reduces the overall impact and risk of injury, increases enjoyment and prepares you to go the distance. You will progress more quickly and reach your goals more effectively.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

Source: Health.com

Romantic Dinner Ideas for Two!

Celebrate your Valentine's Day in style. Why would you spend a lot of money going out to eat when you could have a cozy and romantic dinner at home? Not only your pocket will appreciate it but so will your diet! Here are a few light recipes that you and your valentine will love!

Bistro Roast Chicken

The French know a thing or two about romantic cooking. This Paris-inspired menu is the perfect example. To read this recipe, please click here.



Filet Mignon with Mushroom-Wine Sauce

Filet Mignon with Mushroom-Wine Sauce is a quick but posh dinner for two. For easy sides, serve with packaged refrigerated mashed potatoes and bagged salad greens with bottled dressing. To read this recipe, please click here.

Seafood Risotto

Risotto must be served immediately so you can best savor its rich creaminess. With this version, there's just enough for two healthful portions. Complete the meal with a salad, bread, and crisp white wine. To read this recipe, please click here.

Linguine Carbonara

The luxurious, velvety texture of a good pasta carbonara is ephemeral at best, so you must enjoy it right away. Tempering the egg with hot pasta water keeps the sauce creamy by preventing it from curdling. For a smoky taste, use bacon in place of pancetta. To read this repice, please click here.

Chicken with Prosciutto and Tomatoes Over Polenta

Lightly breaded chicken thighs are seasoned with sage and white wine, topped with a tomato mixture, and served over polenta. Time-saving tip: while the chicken cooks, prepare the polenta. To read this recipe, please click here.

Roasted Rack of Lamb

Take a make-ahead approach to cook a memorable feast for your sweetheart featuring Fennel and Rosemary-Crusted Roasted Rack of Lamb, Truffled Polenta, and Spicy-Sweet Pepper Medley. To read this recipe, please click here.

Hot Chocolate Fudge Cakes

These hot-from-the-oven dark chocolate desserts are the perfect grand finale for your special valentine's dinner. Between their decidedly rich flavor and sumptuous textures that combine a crusty top with a molten interior, is highly recommended for your special evening with your loved one. To read this recipe, please click here.

Vanilla Bean Crème Brûlée

This elegant and impressive dessert is perfect for you and your valentine. All the accent marks in its name might be intimidating, but the recipe itself is quite simple―it has only six ingredients. And you get to wield a blowtorch (though if you don't have one, we include another method) to give the dish its signature crackly topping. To read this recipe, please click here.

Source: CookingLight.com and Myrecipes.com

The Benefits of Exercising!

Why Bother Exercising? Few of us are natural athletes. Most will never become NFL quarterbacks, Wimbledon tennis champions, or Olympic figure skaters. So, why bother with exercise? Why spend time running around, jumping around, and getting hot, sweaty, and bored? What's the payoff?

•Aerobic exercise does good things for your cardiovascular system and is an important part of weight management.

•Muscular conditioning can improve strength and posture, reduce the risk of lower back injury, and is also an important component of a weight management program.

•Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.

•Exercise also increases your sensitivity to insulin, reducing the risk of Diabetes 2.

•Stronger muscles increase your stability, which protects your joints and increases bone mineral density.

•Exercise increases stamina and endurance, builds stronger muscles, helps you maintain stability, and stretches your joints, muscles and ligaments.

All these benefits can make everyday life easier. A stronger body means less injury from falls, less joint pain, and a healthier body composition. Click here to read full article.

Watch for the Three Mistakes You're Making at the Gym!

Have you signed for a new gym membership and you’re dragging yourself to go a couple of times a week but you’re not seeing your sweat sessions paying off?

If your jeans aren't any looser and your abs still look more like the laundry pile than the washboard, then you're probably making three of the most common mistakes!

Mistake #1

Are you going a couple of times a week, you work out really hard but you still don't have see any improvements on your abs or legs? Then you need to be consistent going to the gym. Going once or twice a week is not going to get where you want. Make sure you plan ahead and maintain a consistent schedule. Also, don't committ more than you can. Saying that you're going everyday to the gym might not be reasonable.

Mistake #2

The second mistake is having unrealistic expectations. You think that by sticking to the your exercise routine it will make you slimmer in a short period of time but that is probably not going to happen. You'll slowly start to see your body change as you work to meet your goals. Don't expect to lose weight fast either, if you're incorporating cardio and weights, you might gain some weight because you're adding some lean muscle mass.

Mistake #3

A lot of people make this mistake, they think just because they're working hard at the gym, they don't have to watch what they eat. According to a celebrity trainer, Jennifer Cohen,"Losing weight is 80 percent diet, 20 percent fitness." If you aren't eating properly, you won't see results.

So just because you sweat buckets during your kickboxing class doesn't mean you get a free-for-all at the local burger joint. And you definitely don't need pre- and post-workout snacks coupled with an energy drink. Stick to drinking plenty of water is ideal.


Source: Health.com

Amazing Recipe of the Week!

Balsamic Chicken with Baby Spinach

Ingredients

1 tablespoon olive oil
3 cloves garlic, chopped
2 (8-ounce) boneless, skinless chicken breasts, halved
8 ounces baby spinach
2 tablespoons balsamic vinegar
1/3 cup low-sodium chicken broth
1 cup low-sodium canned chopped tomatoes with juice
2 cups whole wheat couscous, cooked

Directions

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.

To watch the video on how to cook this dish, please click here.

Source: foodnetwork.com

One in Five Teens has Cholesterol Problems!

According to a report from the Centers for Disease Control and Prevention (CDC), one in five teens in the US--and more than 40% obese teen--have abnormal cholesterol; whether it's low HDL (good cholesterol), high LDL (bad cholesterol) or high levels of triglycerides.

The findings suggest that the American Academy of Pediatrics' (AAP) 2008 guidelines, which recommended more aggressive cholesterol testing and intervetion in kids, particularly the overweight and obese, are in the right path, said the authors of the report.

Bios Life Slim® is a natural, fiber-based, vitamin- rich nutritional supplement. It contains a blend of soluble and insoluble fibers, when combined with a healthy diet and exercise may lower total serum cholesterol, reduce the risk of heart disease and help achieve and maintain a healthy body weight.

To read full article, click here.

Source: Health.com

Study links Sugary Soft Drinks to Pancreatic Cancer.

Want to lose weight and prevent pancreas cancer as well? Then you should challenge yourself to reduce the consumption of unhealthy beverages, including regular and diet soda.

A new research shows that people who drink two or more sweetened soft drinks a week have a much higher risk of pancreatic cancer.

People who drank mostly fruit juice instead of sodas did not have the same risk, the study of 60,000 participants in Singapore found.

"The high levels of sugar in soft drinks may be increasing the level of insulin in the body, which we think it contributes to pancreatic cancer cell growth," said Mark Pereira of the University of Minnesota, who led the study.

To read full article, please click here.

Source: Reuters.com

Healthy Super Bowl Snacks!

You don't have to wreck your diet when you have friends over to watch the Super Bowl this Sunday. The Super Bowl is one of the biggest calorie fests of the year for many Americans. The average football fan eats about a day’s worth of calories during the game, and the U.S. Calorie Control Council estimates that Americans pack away 11 million pounds of chips on Super Bowl Sunday. Here are a few options of healthy snacks to entertain your party!

Mini Turkey Burgers With Gorgonzola

These mini burgers make the perfect protein-packed finger foods.

Ingredients: Garlic powder, ground turkey breast, Gorgonzola cheese, reduced-fat mayonnaise, gherkin pickles, dinner rolls, curly leaf lettuce

Calories: 169

Click here for this recipe.

Artichoke Dip

This chunky dip contains more than 25% of your dietary reference intake (DRI) of calcium.

Ingredients: Artichoke hearts, mayonnaise, light cream cheese, Parmesan cheese, mozzarella cheese, garlic salt, scallions, parsley

Calories: 159

Click here for this recipe.

Lemon-Drop Chicken Wings

These spiked wings have a tangy lemon taste and are baked, not fried.

Ingredients: Vodka, lemon juice, sugar, olive oil, chicken wings

Calories: 173

Click here for this recipe.

Zucchini Fries

Enjoy these crispy veggies for half the calories of regular french fries. Plus you'll get a boost of vitamin C.

Ingredients: Zucchinis, eggs, milk, Parmesan cheese, breadcrumbs
Calories: 181 for 11 fries
Click here for this recipe.

Source: health.com

Eat without Guilt!

Are you watching your calories? You're hungry but you don't want to indulge yourself with ice cream, brownies and fattening treats? Here are 5 yummy ideas for healthy snacks under 150 calories that we will satisfy your cravings!

1- Instead of having cheese and crackers. How about having five Rice Thin Crackers with a Laughing Cow Light wedge? Total of only 80 calories!

2-Don't waste your calories with a regular 150-calorie yogurt. Instead, have a Fiber One Yogurt- only 50 calories! Bank one third of the calories.

3- Are you craving the muffin from your nearest bakery? Instead of having a 500-calorie muffin. How about having a VitaMuffin- 100 calories! It tastes just as good as a regular muffin but it's one fifth of the calories!

4-Eat fruits. Whether is a cup of Grapes- 70 calories or an apple (80 calories), fresh fruit is always a good choice for a snack.

5-Are you craving a fudge mint brownie ice cream? Then have a Giant Fugde Bar (by Weight Watchers). It's 110 calories and it's rich!

Recipe of the Week!

Stuffed Tomatoes

This is another quick and easy solution for a fast dinner, which it does not require expensive ingredients. Not only it's a delicious dish but also incorporates a good balance between protein, vegetables and carbs. Enjoy!

Ingredients

1 1/2 pounds lean ground beef
1 large onion, chopped
1 large green bell pepper, chopped
2 garlic cloves, sliced
1 jar (16 ounces) marinara sauce
1/2 cup kalamata olives, chopped
2 teaspoons Greek seasoning
1/4 teaspoon salt
6 large ripe tomatoes
Fresh oregano to taste
6 tablespoons crumbled goat cheese

Directions

1. Preheat oven to 350 degrees.

2. Heat a large nonstick skillet over medium-high heat. Add ground beef, onion, green pepper, and garlic; cook 5 minutes. Stir in marinara sauce, olives, Greek seasoning, and salt. Cook 5 more minutes, stirring occasionally.

3. Cut tops off tomatoes and spoon out pulp; fill with meat mixture. Bake stuffed tomatoes for 5 minutes.

4. Garnish each tomato with oregano and 1 tablespoon crumbled goat cheese; serve.

Makes: 6 servings
Prep time: 10 minutes
Cook time: 17 minutes

Nutrition facts: 259 calories, 27g protein, 17g carbohydrate, 9g fat (3g saturated), 3g fiber (per serving)

source: fitness magazine.

16 Ways on How to Improve your Digestive System!

Did you know that because of today’s high fat, high sugar, and low fiber diets, cleansing your digestive tract may be the most critical step you can take to improve your health? Internal cleansing allows you to experience immediate results, often leading to weight loss, better overall health, vitality, and a stronger sense of wellbeing than you’ve previously experienced.

Here are a few steps to help you improve your digestive system:

•Begin a regular digestive system regimen by integrating the Unicity Digestive Health System into your life.

•Eat a well balanced diet of whole, natural, unprocessed food—preferably organic.

•Avoid large meals.

•Drink ½ oz. of water for every pound of body weight. (Divide your body weight in half, and drink that many ounces of water daily.)

•Avoid eating two to three hours before going to bed.

•Identify and eliminate foods to which you’re allergic.

•Exercise on a regular basis.

•Minimize (or eliminate) use of alcohol and caffeine.

•Chew thoroughly.

•Avoid carbonated drinks.

•Avoid the use of sugar and artificial sweeteners.

•Rest after meals whenever possible to aid absorption.

•Get adequate rest at night, preferably 8 hours of sleep.

•Don’t eat when upset.

•Minimize stress in your life.

•Reduce or eliminate exposure to environmental toxins.