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salmon One of the healthiest foods that you can consume is fish, more specifically, salmon. Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.

Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat. Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish. In addition, eating foods like salmon, which contain very little trans-fatty acids, can help to reduce the risk of many diseases, like type II diabetes, heart disease and stroke.

Because salmon is chock full of protein, it contains sufficient amounts of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue. These proteins also help our bodies to maintain a healthy metabolism, playing a key role in weight loss. In addition, eating salmon is one of the best ways to insure that we're getting enough Omega-3 fatty acids.

According to MSNBC.com, Omega-3's are a form of polyunsaturated fat that the body derives from food. Omega-3's (and Omega-6's) are known as essential fatty acids (EFAs) because they are essential for good health. They are essential to the development of healthy brains and other metabolically active tissues. Research shows that these fats do much more than regulate our brains: They can also lower risk of heart disease, arthritis, and cancer. They even help fight wrinkles and may block fat-cell formation. However, the body cannot make these fatty acids on its own so it's important that Omega-3's be obtained from food.

However, once you increase the amount of fish that you eat in order to reap the benefits, it's also important to maintain healthy levels of consumption in order to avoid mercury exposure. Some types of fish are loaded with mercury and other contaminants, like PCBs, dioxins, and pesticides.

Today Show Health Correspondent, Joy Bauer on MSNBC.com says that the main reason mercury is bad for your health is that it negatively affects the brain and nervous system. Mercury poisoning can also adversely affect vision, kidney function, fertility, blood pressure regulation and heart disease.

High mercury fish to avoid: swordfish, shark, tilefish, and king mackerel (a little mackerel is fine). Tuna's not great. If you buy canned tuna, you're better off with the chunk light kind versus albacore or white. The worst for “dioxins” is farm-raised Atlantic salmon, which is also high in PCBs and pesticides.

Some of the very, very safest and best fish to eat are anchovies, herring, Atlantic mackerel, wild salmon, sardines, crab, halibut, scallops, shrimp, and tilapia.

 

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fat soda pop The next time you're mulling over your beverage choice, here's a tip: avoid soda pop. The drink of choice for many, soda pop is full of sugar along with a myriad of other reasons why it should be avoided at all costs. Experts have time and time again researched soft drinks and the affects they have on our body. Here are five reasons why you should avoid soft drinks or at least limit your consumption:

Teeth damage- Soft drinks are filled with sugar and we all know the adverse affects that sugar has on our teeth. The sugar coats your teeth and wears away at your tooth enamel, causing decay and cavities.

Organ damage- Research has shown the drinking pop may be linked to chronic kidney disease, chronic liver disease and other life-threatening conditions. In a study recently released by MSNBC.com, people who drink two or more sweetened soft drinks a week have a much higher risk of pancreatic cancer, one of the most deadly forms of cancer. And while sugar is to blame, people who drink sweetened sodas regularly often have poor health habits in general which also may lead to forms of organ damage.

Diabetes risk and obesity- Soda is filled with high-fructose corn syrup, a leading cause of obesity in any age. Drinking soda has also been linked to the development of type 2 Diabetes. The high amounts of sugar in soft drinks cause your pancreas to produce an abundance of insulin, which leads to a "sugar crash." Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases. This is particularly disruptive to growing children which can lead to life-long health problems.

No nutritional value whatsoever- Soda again is filled with sugar and empty calories. That's about it! You get nothing nutritionally out of drinking soda.

Bone weakening- Soda contains phosphorous and caffeine and research has shown that both of these are believed to contribute to osteoporosis. Research also shows that people who are drinking soda are avoiding healthy drinks, like milk, that give bones much needed calcium.

So, the next time you are faced with a sugary soft drink dilemma, perhaps you should think twice and just grab some water or juice instead.

 

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working out We know, we know, it's a headline you never thought you'd read. But it's true. There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective. Unless you have the best form and are using the machines exactly as instructed, then you actually may be doing more harm than good to your body.

The following have recently been named by WebMD as some of the least effective exercises that you can do:

Behind the Head Lat Pull Downs- Unfortunately, only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar. The move done wrong can actually tear the rotator cuff.

Behind the Head Military Press- This exercise done similarly to the behind the head lat pull down, can cause the same problems with the rotator cuff that the aforementioned could cause.

Upright Row- This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

Lying Leg Press (with knees bent too deeply) - This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down. Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.

Squats on a Smith Machine- While the Smith Machine is generally an effective machine, the bar on the machine doesn't give, which can force the body into risky positions, including placing the feet too far in front of you while doing their squats.

Using Bad Form on Cardio Machines- While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.

Always Lifting with a Weight Belt- You will see plenty of people around your gym who are constantly wearing a weight belt. Unless you have a back injury, are lifting a lot of weight or if you have some other medical reason, then a weight belt is not necessary. Wearing a weight belt too often can weaken your core muscles, throwing off your entire workout.

Any Exercise Done While Wearing the Wrong Shoes- Wearing the appropriate shoes for working out is as important as using the proper form. Working out in the wrong type of shoes increases the pounding on your joints, and can lead to problems like plantar fasciitis or tendinitis.

While these are only a few exercises that have been deemed ineffective if done the wrong way, there are plenty of other machines and workouts that can harm you if you are doing them wrong.

Be sure to consult with the trainers at your gym before starting any workout and learn the proper way to use the machines that they have on hand.

 

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spring sickness Spring is fast approaching and with the changing of the seasons also comes a higher likelihood of falling victim to cold bugs and flu viruses. By following these easy do's and don'ts for avoiding germs you can minimize your chance of getting sick this spring.

Do use hand sanitizer- Carry a pocket-size hand sanitizer with you at all times and use it generously whenever you are in public places. Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently- According to MSNBC.com washing your hands is the best way to fight viruses and germs, if you do it properly. It may seem like the simplest thing to do, but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds. Teachers are now telling students to sing the ABC's or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds. Soap the top and bottom of your hands (including under your nails) for as long as it would take you to sing “Happy Birthday” twice. If you can't get to a sink, a gel containing 60 percent or more alcohol will effectively remove germs. In addition to hand washing try using paper towels rather than bathroom and kitchen towels. Another important tip, don't share toothpaste tubes. Most people touch their brush to the opening, passing along germs.

Do sneeze into the crook of your elbow- By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don't shake hands- To keep from transmitting germs, avoid shaking hands with people when you greet them. Try a head nod, waving or smiling instead to greet someone. If you can't avoid shaking someone's hand, then be sure to use your hand sanitizer following the hand shake.

computer mouseDon't use someone else's phone or computer mouse- Phones and computers harbor some pretty heinous germs for hours. Avoid sharing someone else's phone or computer mouse if at all possible. If you do have to use someone else's phone or computer wipe it down with an alcohol swab prior to using it.

Don't change a diaper without washing your hands immediately afterward- This should be a given at all times and not just during the flu season, but stool harbors gastrointestinal bugs that cause diarrhea, vomiting and upset stomach. It may also contain H1N1, so anyone changing a diaper needs to be sure that they are washing their hands (for 15 to 20 seconds) following the changing.

 

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stop smoking A large number of people resolve to quit smoking all over the world on a daily basis. We have all heard over and over again how bad smoking is for us and how it contributes to a number of health problems and risks. And while quitting smoking is a great resolution, a new study featured on CNN.com states that quitting smoking can increase your risk of developing type 2 diabetes.

Despite this new finding, experts caution that the benefits of quitting smoking -- including a lower risk of heart attack and lung cancer -- far outweigh the risk of developing diabetes, which can be treated with diet, exercise, and medication. However, the risk is something to keep in mind as you're trying to quit smoking.

The study states that oftentimes when people quit smoking they have a tendency to gain weight, thereby making them a candidate for acquiring diabetes. The study followed 11,000 individuals without diabetes, where 45 percent of these individuals were smokers. After the nine year study, 1,254 people in the study developed type 2 diabetes. diabetes

To combat this risk doctors suggest paying extra attention to weight control and making other lifestyle changes if you have decided to quit smoking and want to decrease your risk of weight gain and developing type 2 diabetes.

Weight control is key, to counteract the increased risk of diabetes, people who quit smoking are encouraged to implement a series of lifestyle changes in consultation with their physicians.

Dr. Richard D. Hurt, director of the Nicotine Dependence Center at the Mayo Clinic in Rochester, Minnesota, recommends that people who quit smoking stick to small portions of low-fat, low-calorie foods. They should also get moving, he adds. "Even just moderate exercise -- like 30 minutes of brisk walking -- reduces the urges to smoke and reduces withdrawal symptoms," he says. "People are able to distract themselves, it makes them feel better, and it uses up some of the calories." Nicotine-replacement products may also be helpful since nicotine is largely responsible for the appetite-suppressing effect of cigarettes. Nicotine patches or gum deliver nicotine much more slowly than a cigarette, however, so to suppress appetite and prevent weight gain they may need to be administered in above-average doses, says Hurt, who was not involved in the new study.

If they are taken for at least three to six months, smoking cessation drugs such as bupropion, an atypical antidepressant sold as Zyban or Wellbutrin may also limit weight gain, Hurt says.

In addition to recommending lifestyle changes, it is suggested that physicians keep an eye on the blood glucose levels of patients who quit smoking, as elevated glucose levels can be a warning sign for type 2 diabetes.

Despite the study's findings, doctors are quick to emphasize that quitting smoking -- or better yet, never starting in the first place -- is far healthier than continuing to smoke, which can cause a host of deadly health problems ranging from heart disease to lung cancer.

“Type 2 diabetes is associated with smoking to begin with; this study found there's a 30 percent increased risk if you're a smoker compared to nonsmokers," he points out. "Stopping smoking increases that risk, but its way offset by the other health gains," explains Dr. Hurt.