WHAT'S YOUR WORKOUT PERSONALITY?

It's hard to categorize any one person, but when it comes to exercise, there are some defining personality traits that could affect your workouts and your ability to stick to a routine.
By identifying your fitness personality, you can create an exercise program that suits your rhythms and interests, which comprise who you are. Working with your personality, rather than against it, can help you find a fitness approach that can become an integral part of your life.
Maybe getting fit is a brand-new goal for you. Consider your overall orientation to life and relationships — do you like consistency or change? Time alone to think or lots of conversation with friends? Are you geared toward goals, or do you prefer to relax and see what unfolds? Do you like to get up early and get your obligations out of the way, or are you more spontaneous, tackling tasks as the spirit moves you during the day?

Take our short quiz (write down your answer for each of the eight questions) to see what type of exerciser you are--and how you can use your fitness personality to your advantage!

I like my workouts to take place:
A) In my home, or wherever and whenever I can get them in
B) In a high-energy atmosphere with other exercisers
C) In a calm, relaxing environment
D) Wherever suits my mood that particular day
E) On the field or court
F) Wherever I can best challenge myself

Which of the following workouts sounds like the most fun to you?
A) Walking during my lunch break, or doing a DVD at home
B) Zumba
C) A Pilates-yoga fusion class
D) A crazy obstacle course
E) A game of pick-up basketball
F) A really difficult boot camp or circuit workout

If you could have any of the following for FREE, what would you choose?
A) A home gym
B) A 10-class pass to my favorite group fitness class
C) A new high-end yoga mat
D) A session of rock climbing
E) Tennis lessons
F) A one-on-one session with Jillian Michaels

How would you describe your ideal workout experience?
A) Convenient
B) Social
C) Present
D) Fun
E) Competitive
F) Challenging

What song lyric best describes your workouts?
A) "Taking care of business and working overtime." - Bachman–Turner Overdrive
B) "I get by with a little help from my friends." - The Beatles
C) "Who can say where the road goes, where the day flows." - Enya
D) "It's not about winning, it's about fun." - Spongebob Squarepants
E) "Put me in, coach. I'm ready to play!" - John Forgerty
F) "Harder, better, faster, stronger." - Kanye West

What fitness goal would you most like to accomplish?
A) Completing a workout DVD system --such as "Insanity" or "P90X"
B) Setting up a regular running group
C) Holding crow pose for more than a minute
D) Climbing a mountain in another country
E) Winning a basketball tournament
F) Completing an Ironman or marathon

What motivates you to work out?
A) Knowing it gives me the energy to cross things off of my to-do list
B) Having workout buddies to exercise with
C) Finding my inner calm
D) Trying new things and having a good time
E) Winning
F) Pushing myself to my limits

How do you plan your workout schedule?
A) I work out whenever I can squeeze it in
B) I plan my workouts around my social calendar
C) I work out during the time of day when I feel the most centered
D) I don't schedule my workouts--I do them when I feel like it
E) I work out when the court or field is available
F) I work out when my energy is at its highest

Calculate your score (total number of As, Bs, Cs, Ds, Es, and Fs)

Want to cut out junk food? How you pay for your groceries matters.

Who doesn't know that junk food is bad for you? It's empty calories, puts on the pounds and is awfully, terribly, almost impossibly hard to resist. It turns out, though, that you'll buy less junk food if you put away your credit (or debit) card and always pay cash. That's the finding of a Cornell University study in the Journal of Consumer Research.

The study
U.S. researchers analyzed the shopping behavior of 1,000 households over six months and found that the participants' shopping carts contained a larger proportion of impulsive or unhealthy food products when they paid with credit or debit cards rather than cash.
Foods that shoppers perceived as "virtuous" - like vegetables, milk, meat and grains - were more likely to be planned purchases. When shoppers paid for groceries in cash, they were inclined to stick with the virtuous staples and forgo the impulse junk food. Researchers determined that paying with cash was psychologically more painful than paying with plastic.
"Parting with a hundred dollar bill is a very vivid and concrete action," the authors wrote. "However, charging $100 to one's credit or debit card is an abstract and less vivid action." But people with cash were happy to spend their money on foods they thought would improve their well being.

The logic may not be very mysterious, but it's definitely worth being aware of if you want to keep both your spending and your weight in check. When you use cash, you usually have to plan the purchase, estimate how much money you'll need, then go to the ATM to withdraw it, says David Just, an associate professor of behavioral economics at Cornell University, who has studied the use of plastic versus cash in food-purchasing decisions.

"But a credit card is there whenever you have the urge for a snack," Just says. Making those cash calculations also forces you to get your brain churning, Just says. "The act of counting gets you thinking, not just about money, but about the long-term effects of the food," he says, and that makes cash-paying consumers more likely to opt for apples over Apple Jacks.
"With cards, you just put the stuff in the basket, walk over and swipe the card. It takes so little thought."

Worried your credit card might be plumping up your other bottom line? Here are five ways to ensure that plastic doesn't derail your diet:

No. 1: Pay for food with cash
"The notion that mode of payment can curb impulsive purchase of unhealthy food products is substantially important," write the authors of the above-mentioned study. "The epidemic increase in obesity suggests that regulating impulsive purchases and consumption of unhealthy food products is a steep challenge for many consumers." Given that many consumers struggle so mightily to make healthy choices, understanding that using plastic increases their vice purchases may help people control impulsive behavior. The authors suggest that there may be a connection between rising obesity and changing modes of payment. According to the Centers for Disease Control, 34% of U.S. adults are obese. And nearly 40% of all purchases in 2006 were paid by credit and debit cards. "The relationship between these trends suggests that self-control is not entirely volitional; it can be facilitated or impeded by seemingly unrelated contextual factors that influence people's visceral feelings."

No. 2: Go cash-only for treats
If you prefer using plastic for your groceries, you could take a hybrid approach: buy only nutritious foods with a card and buy your treats with cash. In a 2009 study led by the Cornell Food and Brand Lab, researchers found that students who paid cash for school lunches, instead of using prepaid debit cards, spent 30% more on healthy items such as low-fat milk, bottled water, fruits and vegetables. Researchers also saw that students made similar healthy food choices when they were given a debit card that could be used only to purchase foods that were good for them, and were given additional cash they could use to buy anything they wanted, Just says.

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Researchers also saw that students made similar healthy food choices when they were given a debit card that could be used only to purchase foods that were good for them, and were given additional cash they could use to buy anything they wanted, Just says.

No. 3: Limit your funds
If you walk into a store with only $50 in your wallet, you'll probably spend less than if you go in carrying a credit card that has a $5,000 limit, experts say. "People who have credit have more money to spend, so they tend to spend more freely," Just says. You could nix the credit card for your food purchases and instead load up a debit card with a set amount each week or month. Then once the money is gone, it's gone. "That's a modern incarnation of the old budget trick where people would take cash out and put it in an envelope," Just says. While this method likely wouldn't be as effective as using cash, it's still a way to trick yourself into staying on track with your purchases, experts say.

No. 4: Make a grocery list and stick to it
If you make a grocery list just so you won't forget anything, it probably won't help you in your resolution to avoid unhealthy foods, Just says. Sure, you'll remember the cabbage you need to make your veggie soup, but you might also grab those cream puffs you definitely don't need. But making a list of nutritious items and deciding ahead of time not to buy anything else probably will help a lot, Just says. "You need to make your decisions before you even walk in the door," says Lisa Galper, a Phoenix psychologist and expert in the psychology of weight loss. That can mean making a grocery list, going over a menu online to decide what to order before you head out for a business lunch or even vowing to order only one pastry before you walk into a doughnut shop, she says.

No. 5: Put a lock on temptation
First it was fast food restaurants. Now vending machines are starting to take credit cards, according to Capital Processing Network. Experts say that consumers need to think ahead about ways to avoid temptation or make it harder for themselves to pull out a card, swipe and munch.
One tactic is to avoid the temptation altogether. For example, Just says that there is a vending machine that takes credit cards right down the hall from his office, so he tried not to walk past it.
Another option? Lock your wallet in your desk drawer, he suggests. Galper recommends locking your purse in your car trunk if driving past fast food restaurants makes you crave a greasy burger. "No one wants to pull into the drive-through, put the car in park, go around to the trunk and get their purse out," Galper says.
For the same reasons that plastic can make it easy for consumers to get into debt, credit and debit cards also can promote unhealthy eating habits, Galper says. "People tend to spend and eat mindlessly, so it's important to be mindful."




Sources: http://www.sciencedaily.com, http://health.usnews.com/health-news/, http://www.binghamton.edu/magazine/, http://www.sfgate.com/health/article/, http://money.msn.com/credit-cards/

TOP 18 FOODS TO CURB YOUR APPETITE - infographic

Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat—and, of course, weight gain. But instead of popping pills that’ll supposedly curb hunger, turn to something surprising: food. It sounds contradictory, but eating can actually suppress your appetite—as long as you choose the right foods. Try one of these extra-satisfying eats to keep your appetite in check.

To embed this infographic:  <a href="https://s3.amazonaws.com/easel.ly/all_easels/288334/Foodstocurbappetite/image.jpg"/><img src="https://s3.amazonaws.com/easel.ly/all_easels/288334/Foodstocurbappetite/image.jpg" alt="Foodstocurbappetite title="easel.ly" /></a><br /><a href="http://easel.ly" style="text-align:left;" align="left">easel.ly</a>

Study on scents shows that only imagining the smell of a cake leads us to eat more of it!

A new study published in the Journal of Consumer Research (PDF) reveals that subjects salivated over the smell of chocolate cake as much as those that only saw a picture of chocolate cake and encouraged to imagine the smell.
We already know that Realtors bake cookies at open houses to offer a homey feel, and Spas burn lavender-scented candles to induce calm, but this new research proves that imagining a smell may be as enticing as actually experiencing the smell. In other words, imagining a chocolate cake makes you drool just as much as sitting next to one.

Smellization
The researchers liken the effect to that of a visualization exercise, and call it “smellization.”
As the scientists found, the smellization effect cannot exist in a vacuum; it needs visual triggers. Like, say, a photo of delicious chocolate cake, and a tagline about delicious chocolate cake.

The study
In one study, participants viewed the advertising tagline, “Feel like a chocolate cake?” Some participants were shown just the tagline and others were shown the tagline accompanied by a photo of a chocolate cake. The participants were then asked to either smell a sachet with the fragrance of chocolate cake, imagine the scent of chocolate cake, or neither.
As the researchers expected, smelling the cake increased salivation for all participants. They did, however, note an increase in salivation in participants who viewed the advertisement containing both the photo and the tagline when the cake smell was completely removed (compared to people who just viewed the tagline).

Bottom line
The upshot of all that olfactory-based literal drooling? Those who do it also drool over products in a somewhat more metaphorical sense. An item for which consumers literally salivate is one they both buy and consume in larger quantities. So if you’re trying to cut back on the cookies, do yourself a favor and don’t think about how they smell next time you see an ad.



Sources: http://consumerist.com/2014/, http://www.foodnavigator.com/Science-Nutrition/, http://agbeat.com/business-marketing/

Lacking inspiration? Exercise found to boost creativity

Does a sound mind really relate to you having a sound body? Does a flexible body equal a flexible mind? According to a recent study there may be some real truth in this, with findings suggesting that exercise may enhance your creative thought processes.

The study
The study, published in the journal Frontiers in Human Neuroscience, shows that regular exercisers do better on tests of creativity than their more sedentary peers.
Specifically, researchers noted that regular exercise seems to be associated with improved divergent and convergent thinking, which are considered the two components of creative thinking; the former involves thinking of multiple solutions for one problem, while the latter involves thinking of one solution for a problem.

The test
Testing was on two different groups, athletic participants who exercised four or more times a week and non-athletic types. The first assignment was a so-called alternate uses test, in which the participants had to note down all the possible uses for a pen. This was followed by a remote associates task: the test persons were presented with three non-related words, like 'time', 'hair' and 'stretch', and had to come up with the common link, which in this case was 'long'.

The findings
The athletic group performed better than those who did not exercise as regularly when it came to both tests. Lead author, and cognitive psychologist, Lorenza S. Colzato states, “We think that physical movement is good for the ability to think flexibly, but only if the body is used to being active. Otherwise a large part of the energy intended for creative thinking goes to the movement itself. Exercising on a regular basis may thus act as a cognitive enhancer promoting creativity in inexpensive and healthy ways.”

Famous, creative, and fit!
Leonardo da Vinci may have been spurred on in his artistic endeavors to paint the Mona Lisa, as well as coming up with imaginative plans for flying machines, by the fact that he was an athletic man who kept himself in good shape. Even a good couple of thousand years ago Greek philosopher Socrates who focused on cultivating the imagination recognized the importance of keeping in shape when he said, “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Philosopher and author Henry Thoreau claimed that his thoughts began to flow ‘the moment my legs began to move’ and celebrated media visionary Walt Disney was known to send his creative teams to find inspiration along the trails of Sedona’s pink mountains in Arizona. Really many authors and artists have recommended fresh air or a long walk for firing up the neurons, to inspire creativity or getting rid of writer’s block!

Not only exercise can boost creativity but it can also...
... sharpen thinking - Recently, Dartmouth researchers added support to mounting evidence about the way that exercise affects learning and mental acuity: it boosts the production of “brain derived neurotrophic factor" -- or BDNF – a protein that is thought to help with mental acuity, learning and memory.

It helps you learn new tricks - Even one exercise session can help you retain physical skills by enhancing what's commonly known as "muscle memory" or "motor memory," according to new research published in PlosOne.  As the New York Times reported, men who were taught to follow a complicated pattern on a computer and subsequently exercised were better able to remember the pattern in subsequent days than the men who didn't exercise after the initial squiggle test.

It supports problem-solving - In one study, mice that exercised by running not only generated new neurons, but those neurons lit up when the mice performed unfamiliar tasks like navigating a new environment.

It helps alleviate symtoms of depression - When you exercise, your pituitary gland releases endorphins to help mitigate the physical stress and pain you are experiencing. But those endorphins may play a more important and longer-lasting role: they could help alleviate symptoms of depression, according to a Mayo Clinic report.

It reduces stress - Although exercising raises our levels of cortisol -- the hormone that causes physical stress and is even associated with long-term memory impairment -- its overall effect is one of a stress reducer. That's because exercise increases the body's threshold for cortisol, making you more inured to stressors.

It helps delay age-associated memory loss - As we get older, an area of the brain called the hippocampus shrinks. That's why age is associated with memory loss across the board. However, profound memory loss -- such as in dementia and Alzheimer's disease patients -- is also contributed to by accelerated hippocampus shrinking. Luckily, the hippocampus is also an area of the brain that generate new neurons throughout a lifespan. And, the research shows, exercise promotes new neural growth in this area.

Sources: http://www.news.leiden.edu/, http://www.sciencedaily.com/releases/, http://www.upperwestsidecycling.com, http://www.huffingtonpost.com/

HEALTH BENEFITS OF CUMIN SEEDS

Cumin seeds are pungent, potent little things with the ability to significantly change the trajectory of a dish. They are featured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines. Back in the Middle Ages, cumin was one of the most popular – and most accessible – condiments for the spice-crazy Europeans, and stories tell of soldiers going off to war with loaves of cumin bread in their satchels for good luck. Cumin originated in the Mediterranean, and it was used extensively by the Greeks, the Romans, the Egyptians, the Persians, and just about everyone in that region.

Black cumin seeds have a particularly long and strong history use in Egypt. When archaeologists found and examined the tomb of Egyptian boy-king Tutankhamen (King Tut), they found a bottle of black cumin oil, which suggested that it was believed to be needed in the afterlife.
Physicians to the Egyptian pharaohs frequently used the seeds after extravagant feasts to calm upset stomachs. They also used the seeds to treat headaches, toothaches, colds, and infections. Queen Nefertiti, renowned for her stunning beauty, used black seed oil, likely due to its abilities to strengthen and bring luster to hair and nails.

Hundreds of studies have been conducted on black cumin which have shown that compounds from the seeds help fight diseases by boosting the production of bone marrow, natural interferon, and immune cells. Let’s explore just how it benefits your health in the section below.

Anemia
Cumin isvery rich in iron (more than 66 mg. in every 100 grams) which is more than 5 times the daily requirement of iron for an adult. This iron is the main constituent of hemoglobin in the red blood corpuscles of blood. It is hemoglobin which transfers oxygen (as the oxide of iron) to the body’s cells and whose deficiency causes anemia. So, cumin can be a nutritious additive to daily diet for anemic people and avoid the symptoms of anemia like fatigue, anxiety, cognitive malfunction, and digestive issues.

Immunity
An abundance of iron, the presence of essential oils, vitamin-C, and vitamin-A in cumin boosts our immune system in a number of ways. Vitamin C is one of the most powerful antioxidants that we have in our body, and it also stimulates the function and activity of white blood cells. As an antioxidant, vitamin C fights the detrimental effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are constantly being created in the body, and therefore, must be constantly eliminated. Antioxidants neutralize free radicals that lead to many diseases, including, but not limited to, cardiovascular diseases and cancer.

Digestion
Cumin is extremely good for digestion and related problems. The very aroma of cumin, which comes from an aromatic organic compound called Cuminaldehyde, the main component of its essential oil, activates our salivary glands in our mouth, which facilitates the primary digestion of food. Next is thymol, a compound present in cumin, which stimulates the glands that secrete acids, bile and enzymes responsible for complete digestion of the food in the stomach and the intestines. Cumin is also Carminative, which means that it relieves from you from gas troubles and thereby improves digestion and appetite. Due to its essential oils, magnesium and sodium content, cumin promotes digestion and also gives relief for stomach-aches when taken with hot water.

Aid in weight management, antidiabetic
Changing your eating habits and maintaining a healthy weight can help to prevent the development of diabetes. Consuming more cumin may help with weight management and diabetes as well. A study published in the "Journal of Ethnopharmacology" found that cumin seeds help to regulate blood sugar. The researchers believe that including cumin in your regular diet may also help to prevent the development of diabetes and help to treat those who have diabetes already. A similar study published in the journal "Nutrition Research" found that in addition to reducing hyperglycemia, body weight was reduced as well.

Laxative
Cumin, because of its dietary fiber content and carminative, stimulating, antifungal and antimicrobial properties, acts as a natural laxative in powdered form. These characteristics are due to the presence of essential oils comprised mainly of Cuminaldehyde and certain pyrazines. Adding cumin to your diet also helps in healing up of infections or wounds in the digestive and excretory system and speeds up digestion as well. That pretty much means that cumin clears up all of the symptoms and causes of hemorrhoids.

Cancer prevention
Cumin itself has detoxifying and chemopreventive properties, and accelerates the secretion of detoxifying and anticarcinogenic enzymes from the glands, as it also does to other secretions. Furthermore, it has beneficial antioxidants like vitamin-C and vitamin-A within its chemical makeup, in addition to those essential oils. Besides having countless other benefits, the antioxidants have anticarcinogenic properties too, and those found in cumin are particularly good for colon cancer prevention.

Concentration and cognitive malfunctions
The amount of iron in cumin leads to increased hemoglobin production and subsequent prevention of anemia, but that increased blood flow has other benefits as well. When your blood circulation is in top form, adequate amounts of oxygen are able to reach the organs and the brain, leading to optimal performance of those bodily systems. Proper amounts of oxygen and iron in the brain lead to increased cognitive performance and a decrease in cognitive disorders like Alzheimer’s disease and dementia. For other organs, increased oxygenation increases efficiency and speeds up the metabolism, which can boost your overall health, increase strength, and prevent signs of aging.

Respiratory disorders, asthma, bronchitis
The presence of caffeine (the stimulating agent), and the richly aromatic essential oils (the disinfectants) make cumin an ideal anticongestive combination for those suffering from respiratory disorders such as asthma and bronchitis. It acts as an expectorant, meaning that it loosens up the accumulated phlegm and mucus in the respiratory tracts and makes it easier to eliminate them from the system via sneezing or coughing up and spitting. By eliminating as much of the mucus and phlegm as possible, it can inhibit the formation of additional material and help to heal the initial condition that led to its formation in the first place.

Common cold
The common cold is a viral infection which affects our body frequently when our immune system becomes weakened or vulnerable. Again, the essential oils present in cumin act as disinfectants and help fight viral infections which can cause the common cold. Cumin also suppresses the development of coughing in the respiratory system since it dries up the excess mucus. Cumin is rich in iron and has considerable amount of vitamin-C, which are essential for a healthy immune system and keeps infections from forming or becoming worse. Vitamin-C is also a natural antioxidant, so it defends against other infections and toxins as well, further boosting the immune system.

Skin disorders
Almost everyone knows that vitamin-E is good for the maintenance of skin and the prevention of premature aging symptoms. It keeps the skin young and glowing. This vitamin is also present in abundance in cumin. The essential oils present in cumin have disinfectant and antifungal properties. This prevents any microbial and fungal infection from affecting the skin. Not all skin issues are disorders or infections, some of them are simply signs of aging. Vitamin E acts as an antioxidant in this regard and combats the free radicals that attack the skin and result in signs of premature aging like wrinkles, age spots, and sagging skin. This, combined with the antibacterial capacity of cumin, makes for healthy, beautiful skin that lasts far into your old age.

Boils
Boils are outlets for the removal of toxic substances and foreign matters such as microbes from the body. This means that they are symptoms which show that a high amount of toxic substances have accumulated in the body. In this way, cumin can help you a great deal. Those who regularly use cumin in food have a significant reduction in the occurrence of boils, rashes, pimples, and other signs of excess toxin content. Components such as cuminaldehyde, thymol, and phosphorus are good detoxifying agents which help in the regular removal of toxins from the body. The healthy way of removing toxins is through the excretory system, not through boils.

Other benefits
Even more? Cumin is also beneficial in treating renal coli, weak memory, insect bites and painful stings. It is also very good for lactating mothers. With all of these benefits, how could you say no? Add some cumin to your diet as soon as you can!

Paradoxical results of recent studies: whole milk may help keep drinkers lean

Nutrition science is full of contradictions. Now there may be one more paradoxical dietary rule to keep you perpetually confused: full-fat diary products may help you keep the pounds off.
That's according to two new studies that found those who enjoyed a relatively high intake of whole-fat milk, butter and cream were less likely to be obese than those who stuck to a more moderate dairy fat diet or rarely ate high-fat dairy.

The studies
In one paper, published by Swedish researchers in the Scandinavian Journal of Primary Health Care, middle-aged men who consumed high-fat milk, butter and cream were significantly less likely to become obese over a period of 12 years compared to men who never or rarely ate high-fat dairy.
Yep, that's right. The butter and whole-milk eaters did better at keeping the pounds off.

The second study, published in the European Journal of Nutrition, is a meta-analysis of 16 observational studies. There has been a hypothesis that high-fat dairy foods contribute to obesity and heart disease risk, but the reviewers concluded that the evidence does not support this hypothesis. In fact, the reviewers found that in most of the studies, high-fat dairy was associated with a lower risk of obesity. 

What's the reason?
It's not clear what might explain this phenomenon. Lots of folks point to the satiety factor. The higher levels of fat in whole milk products may make us feel fuller, faster. And as a result, the thinking goes, we may end up eating less.
Or the explanation could be more complex. "There may be bio-active substances in the milk fat that may be altering our metabolism in a way that helps us utilize the fat and burn it for energy, rather than storing it in our bodies," says Greg Miller, executive vice president of the National Dairy Council.

Conflicting results
Previous studies have found that this puzzling pattern holds true for children.
And while other studies have suggested a link between high-fat dairy and heart disease, these latest studies found no consistent association between the two. They did find, however -- as previous research has -- that eating low-fat yogurt lowers rates of diabetes risk, whereas high-fat dairy had no correlation.

Bottom line
So, where does this leave us, the rule-followers, who have complied with the skim-milk-is-best edict?
Well, opinions differ. The recommendations that led to the fat-free dairy boom were, in part, born out of concerns about cholesterol. Whole-milk dairy products are relatively high in saturated fat. And eating too much saturated fat can increase the risk of heart disease. So many experts would agree that adults with high cholesterol should continue to limit dairy fat.
But it's also becoming clear that there are benefits to full-fat dairy too, at least for some consumers.
In addition to the body weight association, organic whole milk contains beneficial omega-3 fatty acids. However, the bioactive properties of dairy fat varies from product to product, scientists say. As such, more studies are needed to understand exactly what's going in the bodies of high-fat dairy users that helps them keep the weight off.





Sources: http://www.npr.org/blogs, http://healthmedicinet.com/news/, http://www.upi.com/blog/2014/02/12/