The most popular question is how can I possibly workout by myself and at home? There’s a secret to exercise at home and getting results. It’s scheduling your exercise in a non negotiable time slot. Schedule your exercise program on a calendar – both on and offline calendars. The calendar that you use all the time.

This is how you will be successful with exercise at home and with no one!

• Make a calendar of your fitness program or follow a calendar that someone else set up for you. This calendar is on paper.  BTW all Beachbody programs have a calendar built in – many people are successful.
  
• Write each day into your regular calendar. Your phone has a calendar, your contact manager, or a simple paper calendar that you normally use.
• Join the free WOWY gym, here’s the link, click here.  This is a great site to schedule  your exercise program and then click start workout and you will see the minutes tick by as you workout.  Just click join for free and you will be a member of WOWY gym.
• Put your all into WOWY or somewhere else.. Now that you are a member of WOWY, have someone take your measurements and put them in.  Put your goal in.  Put in all your activities. Write your bio, put a before photo in.  You WILL change!

BE committed and DO this and you will HAVE success.


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By Joe Wilkes

Gazpacho

Gazpacho is a traditional soup from the Andalusian area of Spain. It is generally made with a tomato base and can include onion, celery, bell pepper, garlic, olive oil, vinegar, lemon juice, and stale bread to thicken it. It was served memorably in the Spanish film Women on the Verge of a Nervous Breakdown, where the suicidal heroine blended her gazpacho with a bottle of sleeping pills and accidentally served it with hilarious results. Gazpacho can be made in a blender (though we recommend omitting the sleeping pills), or for those with knife skills, it can be made chunky-style, with the vegetables diced into small pieces. The ingredient list can be as varied as both your imagination and your produce department allow. Try steering toward fresh vegetables and low-calorie ingredients. If you want to give yourself a protein boost, you can garnish the soup with some chopped boiled egg whites or diced lean ham.

Gazpacho

• 4 cups tomato juice
• 6 whole tomatoes, fresh or canned, peeled and finely chopped
• 1 cucumber, peeled and chopped
• 1 red bell pepper, seeded and chopped
• 1 cup jicama, diced
• 3 stalks celery, chopped
• 1 clove garlic, minced
• 2 Tbsp. olive oil
• 1/4 cup red wine vinegar
• Freshly squeezed lemon juice (to taste)
• Salt (to taste)
• Pepper (to taste)
• Tabasco^® Sauce (to taste)
• Worcestershire sauce (a dash, to taste)
• Chives, parsley, and/or cilantro, coarsely chopped (for garnish)
• Bowl or pitcher
• Blender (optional)

Combine all ingredients in bowl or pitcher, or whirl in blender first to desired consistency. Refrigerate overnight to allow flavors to blend. Serve with chives, parsley, and/or cilantro as a garnish. Makes 8 servings.

• Preparation Time: 20 minutes
• Refrigeration Time: Overnight

Borscht

Borscht was a staple in my Russian grandmother’s house. When I was a child, I was a little skeeved out by the fluorescent purple-white liquid with bits of egg floating in it, but as I got older, I learned to appreciate the great flavors and the health benefits of the soup. Now, you’ll always find a pitcher in my fridge and a couple of bowls in my freezer filled with this tasty concoction. Borscht comes from Russia, Poland, and the Ukraine, and as with Spain’s gazpacho, there are as many different ways to make it as there are cooks. Borscht generally uses beets as its base, and you can also add vegetables like onions, cabbage, and tomatoes to the mix. Beef broth makes for a heartier stock, and many chefs choose to garnish the soup with chopped egg. The coup de grace is usually a generous dollop of sour cream swirled into the dark violet broth, but come on—this is a Beachbody newsletter. We’ll be swapping the sour cream out for nonfat or low-fat yogurt.

Borscht

• 5 to 6 medium-sized beets, julienned
• 1 large onion, chopped fine
• 1 carrot, chopped
• 1 Tbsp. olive oil
• 2 Tbsp. tomato paste
• 16 cups low-sodium chicken, beef, or vegetable broth
• 1 head cabbage, chopped
• 2 medium potatoes, peeled and chopped into small pieces
• 1 green bell pepper, chopped
• 1/4 cup lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste
• 6 hard-boiled eggs, chopped (for garnish)
• Fresh dill, chopped (for garnish)
• 3/4 cup nonfat or low-fat yogurt, preferably Greek style (for garnish)
• Large frying pan
• Large stockpot

In large frying pan, heat olive oil, then sauté onion, carrot, and beets until softened. Stir in tomato paste and set aside. In large stockpot, bring broth to a simmer, then add cabbage and potatoes. Simmer for a few minutes, then add the beet/onion/carrot mixture. Add bell pepper, lemon juice, garlic, salt, and pepper, and simmer for 15 minutes. Cover and refrigerate overnight. Place each serving in soup bowl or mug; top each with half a chopped boiled egg, a pinch of dill, and a tablespoon of yogurt. Makes 12 servings.

• Preparation Time: 25 minutes
• Cooking Time: 25 to 35 minutes
• Refrigeration Time: Overnight

Vichyssoise

This rich, creamy soup made with potatoes, leeks, onions, and heavy cream is considered by many to be a French classic. Although some trace the soup’s provenance to the Ritz Hotel in New York, where a French chef created a creamy, blended, cold version of his peasant mother’s potato-leek soup, which he named after his hometown of Vichy, France. Wherever it comes from, it is the soup that renowned chef, Kitchen Confidential author, and Top Chef judge and haranguer Anthony Bourdain credits with launching his love for food. And it is the favorite cold soup for many a gourmand. Usually, it’s off limits for those watching the bathroom scale, as the traditional incarnation contains loads of heavy cream. However, with a few adjustments and substitutions, a delicious variation can be made that is satisfying without being ruinous for your healthy diet. In fact, one of the main ingredients, the leek, is the vegetable that Mireille Guiliano, author of French Women Don’t Get Fat, credits as an important part of her slimming regimen.

Vichyssoise

• 4 large leeks, white and light-green parts
• 1 large onion
• 1 Tbsp. olive oil
• 4 medium potatoes (Yukon Golds are good), peeled and finely diced
• 4 cups chicken broth
• 2 cups evaporated skim milk
• Salt (to taste)
• Ground white pepper (to taste)
• Chopped chives (for garnish)
• Food processor or blender
• Large saucepan

Rinse leeks well, removing all sand and grit. In a food processor or blender, chop the leeks and onions finely. In a large saucepan, sauté the leek and onion mixture in olive oil until vegetables appear translucent. Add potatoes and chicken broth and simmer until potatoes are soft, to the point of dissolving. Pour contents of saucepan into food processor or blender and puree. Pour into bowl; cover and refrigerate overnight. Remove chilled soup from refrigerator, stir in evaporated milk, and add salt and pepper to taste (we specify white pepper because it makes for a more appealing-looking dish). Ladle each serving into bowl or mug, top each with a tablespoon of chopped chives and serve. Makes 6 servings.

• Preparation Time: 15 minutes
• Cooking Time: 15 to 25 minutes
• Refrigeration Time: Overnight

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This is a nutritious way to get breakfast cereal with protein and fruit.  You’ve got to eat if you want successful weight loss and tone.   Enjoy!

• Combine old fashioned oats with milk and yogurt of your choice.
• Put in fruits like strawberries, bananas or whatever you like.
• Add in protein powder – this helps the cereal keep you satisfied for longer.
• Add any other flavorings you enjoy, like cinnamon.
• Refrigerate overnight, then serve.

It’s like Muesli!  Yumm!


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By Steve Edwards

The truth is it isn’t. A hangover means you’ve done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there’s no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and maintaining your P90X^®, Slim in 6^®, or Turbo Fire^® results, and getting to know your Domino’s^® delivery guy on a first-name basis. Let’s get started, class, with this week’s Nutrition 911: The Best and Worst Cocktails.

The Best

1. Red wine. Much has been written about wine’s high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive teetotalers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S.Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can’t go wrong either way.Downside . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can’t sleep, you’re offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you’re getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accompaniment to dinner?
2. Microbrews. On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact. Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven^®). Microbrews adhere to the European codes for beer production, which dictate that it’s made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports.Downside . . . It can be part of the recovery process, but don’t try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade^®, you’ll wind up with a hangover that will impede your sports performance.
3. Guinness^® stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light^®. It’s also low in calories and high in iron, making it one of the best choices if you’re going for a mass-produced beer.Downside . . . It can be addicting. When one doesn’t do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.
4. Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you’re getting what you pay for. Cheap stuff isn’t made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it’s bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don’t overdo it. Cost is another. It’s much better to slowly relish a glass of Blanton’s™ than to power down a fifth of Old Grand-Dad™ and Coke^®.Downside . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you’re relieving with your drink.
5. Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you’ve got a clean and refreshing cocktail with very few calories.Downside . . . It’s so clean and refreshing, it’s hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst

1. Scorpion. Or just about anything you’ll find at the Kon Tiki Inn, Trader Vic’s^®, or any place where a drink is referred to as “grog.” If there’s anything worse than mixing a lot of sugar-based alcohols together, it’s mixing them with a bunch of sugary juices in a bowl that’s big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
2. Long Island Iced Tea. Forget the word “tea.” There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino’s.
3. Red Bull and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn’s early light like a couple of these. The only positive is that maybe you’ll dance all night and work off the calories. Hopefully, you don’t have to work the next day.
4. Jack and Coke. You might as well just mainline your whiskey. Nothing’s better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.
5. Piña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you’re only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

Do you ever find yourself stuck in a project?  Or maybe you just can’t think of the right words?  You just need some time or people to mastermind with… Go exercise!  Yes, take some time off and get away from the computer.   You will find successful ideas just coming to you in minutes.

What’s the best exercise for idea building?

This is best done with a more continuous type of exercise like walking, running, hiking, or bike riding.  Keep the intensity moderate so that you are getting into a nice breathing rhythm.  The thoughts will flow more freely then.  You might even find yourself drifting into the amazing ideas and lose track of time – great way to burn yet more calories!  You may want to push the pace and that might help your idea become clearer.  Everyone is different. See what works for you.

Let the ideas flow…

Then contemplate your stuck point, but don’t force it.  Allow the ideas to flow and allow them to keep flowing throughout the whole exercise time.

By the end of your exercise session, you will have your issue solved with some really great success ideas and you will have your workout done!  Be sure to write the ideas down as soon as you get a chance, so you will remember all the details of your exercise mastermind session.


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Here’s a great opportunity to order P90X with over $40 in free workouts.  You will enjoy all the benefits of Muscle Confusion with Tony Horton, 12 DVDs and now you get more.

The two workouts are…

Fountain of Youth: Tony’s favorite Yoga moves in less time.  Perfect when you don’t have enough time for the complete Yoga X – and so many of us are busy!  Perfect solution!

Mammouth UML:  Tony’s ultimate Upper – Middle – Lower body workouts.  Great when you are on the road and want to stay on track.  No reason why you can’t get the body you want!

Order P90X here. There’s a 30 day money back guarantee, so give it a shot and order it today, get your body back!

A video of P90X:



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By Steve Edwards

That’s not to ding these books, by the way. If you’re bored you’ll probably learn something by reading any one of them. But in my experience, the glycemic index is not the be-all and end-all of your diet concerns. So I take the opposite approach and say that if you learn to eat properly, you can strike the phrase from your vocabulary entirely.

Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. It’s measured on a scale from 1 to 100+, where products with a GI of 55 or under are classified as low GI, those with a GI between 56 and 69 are classified as medium GI, and those with GI of 70 and above are classified as high GI. A high GI number means that a food is quickly converted to glucose in the blood (in layman’s terms, a “sugar rush”). The lower the number, the slower the food is converted to glucose. The scale was invented for people with diabetes, but the advent of processed foods becoming a cornerstone of the American diet and the rise of type 2 diabetes have given the average person a good reason to pay attention to the GI index of foods.

Essentially, if we ate nothing but natural whole foods, the GI scale would have little meaning for anyone who didn’t have diabetes. Even then, the highest GI foods have low numbers in their natural state. It’s the cooking and processing of food that alters it so it breaks down much more rapidly. Eating too much food that is converted to glucose rapidly can lead to type 2 diabetes over time. Pretty much the highest of high GI foods are processed junk foods. There are a few exceptions, which we’ll get to, but essentially if we eat a balanced healthy diet with very little junk food, the GI index is far less important to us.

Sugar is the big villain in the GI world. In nature, sugar comes from plants, where it’s surrounded by fiber. Fiber in foods slows digestion, lowering the GI number of even foods that are high in sugar, like bananas. Processing, as well as some types of cooking, break down or strip these plants of their fiber. This makes them sweeter to the taste, but it also makes them less healthy. And along with the fiber, processing usually removes a lot of the vitamins and minerals.

The main problem in the American, as stated above, is that we’re eating too many processed foods. Although we seem to understand that desserts are mainly sugar, crafty advertisers have been pulling the wool over our eyes by hiding the fact that most American processed foods are not much better for us than sugary desserts are. Breads, cereals, some potatoes and pastas, some rice, crackers, chips, fruit juices, sodas, and condiments, plus almost anything that’s ever received a “no fat” label or comes in a box or bag, is high in sugar and probably low in fiber and nutrients. When these processed, packaged foods are all you’re eating, you cause your body’s insulin response to work overtime. Do this enough, especially without exercise (the great equalizer in the sugar game), and you can wind up with type 2 diabetes.

Of course not every food in the categories I listed above is bad. There are companies that make healthy versions of pretty much everything. But marketers can be tricky. As a consumer, it can be hard to know what you’re getting. Even reading food labels can be misleading, which is why every diet that comes with a Beachbody^® program consists mainly of whole, natural foods.

So the very simple rule is to make sure your diet consists mainly of whole, natural foods and you will no longer have to pay attention to the GI index. There are some variables worth mentioning, especially since eating nothing but natural foods can be challenging in today’s hectic world.

Here are ten quick tips to help you understand the GI index:

1. Desserts. These tend to be mainly sugar and/or fat, and as such, they generally don’t try to fool anyone with health claims. If we could keep our desserts small and make them a once-a-day indulgence, we’d have no problems. My tip is to do just that: with desserts, keep a close eye on portion size and frequency. Also, fatty desserts lower the GI influence of the sugar, meaning that, especially if you’re insulin sensitive, a richer, fattier dessert might actually be preferable to a “no fat” dessert that’s all sugar. But either way, unless you’re diabetic or borderline, if indulging in desserts is the only way you stray from your diet, it’s not going to cause much harm in the big picture.
2. Sports. When you’re active, and especially when you’re operating at your physical limit, your body burns up its stored carbohydrates (known as blood sugar) very rapidly. During and after hard or long bouts of exercise, sugar isn’t bad for you—in fact, it’s actually good for you. This is the only time this is true. Unfortunately, we often like to eat sugary stuff at the opposite times, like when we’re watching TV, and no Wii Fit^® game has yet been designed that’ll burn off blood sugar unless you do it all day long. When you’re not active, you should severely limit your sugar intake.
3. Sports drinks are for sports. This may seem redundant, but Gator/Power/Acceler-ades et al are only good when you’re playing sports that make you sweat. This is also true for things like P90X^® Results and Recovery Formula^®. These are not your standard foods. They’re formulated for when you’re playing sports vigorously. The difference between the “-ades” and Results and Recovery Formula is that the former only give you sugar and a small amount of electrolytes you lose when you sweat, whereas the latter uses its sugar (which gets absorbed rapidly when you’re out of blood sugar) to transport all sorts of other nutrients to help repair your body after exercise. Oh, and also that the “-ades” market themselves as things you might want to drink all day long, exercising or not.
4. Salads are your friend. Not only are they loaded with fiber, but many of the things we tend to put on salads, including vinegar, lemon juice, and lime juice, as well as pickled vegetables, etc., tend to have acids that lower the GI index of other foods.
5. Add protein to all your meals. Like fats, proteins slow absorption rates of high GI foods.
6. Use semolina or whole wheat pastas. These have a much lower GI number (around 30 to 55) than pasta made from refined, enriched white flour.
7. Use long-grain or brown rice. All rice is fairly high in the GI index, but long-grain rice can be fairly low (50 to 60), whereas white short-grain rice can be as high as 130.
8. Eat crisp fruit. Fruit is not a real concern unless your diet has an inordinate amount of it. If so, the mushier—and sweeter—a fruit becomes, the higher its GI number. But even the sweetest fruits, like ripe papaya, are only around 60.
9. Beware of fluff. Fluffy and puffy foods tend to have a high GI number. Cereals are a good example. When a cereal is chewy, that generally means it has more fiber and is less processed, as opposed to soft, fluffy cereals that have been excessively processed and injected with air (and sugar). Potatoes, especially white, fluffy ones, can have extremely high GI numbers, often in the 90s. Fortunately, we tend not to eat potatoes plain, and, as stated above, adding meats, fats, and acidic ingredients will bring the number way down. Oddly enough, sweet potatoes, despite the deceptive name, have a very low GI number. Yams, too.
10. Some sugar can be OK. If you see a trend here, it’s that sugar speeds itself into your system, and if this is your primary mode of eating, it’s bad. However, sugars can also speed other nutrients into your system, so you’ll sometimes see sugar as an ingredient alongside a lot of healthy nutrients to serve this purpose. A good example is Beachbody’s Shakeology^® meal replacement shake. It has around 10 grams of sugar (40 calories) in a serving that also contains a lot of protein and 70 other healthy ingredients. In lab tests, Shakeology scored a 24* on the glycemic index, as low as a lot of vegetables. So while sugar is generally the GI villain, you need to look at the entire profile of the foods you’re eating before you pass judgment.

*Shakeology was tested by Glycemic Index Laboratories, Inc., a premier facility for testing the metabolic responses to foods and ingredients. GI Labs is the only lab in North America recommended by the Glycemic Index Foundation. GI Labs follows a Determination Standard protocol of testing in vivo with ten human subjects. GI Labs’ protocol exceeds the standards set by the World Health Organization.

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By  Suzy Buglewicz

1. Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just one cup of spinach also contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by preventing the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which promotes healthy eyesight.Smart Tip: Try replacing iceberg lettuce with spinach leaves in your next dinner salad, or add fresh spinach to an omelet.
2. Oatmeal. As a strong source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that usually occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can increase metabolism and regulate blood sugar. To get the maximum nutritional benefits, avoid the instant pre-flavored packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.Smart Tip: Turn up the flavor naturally by preparing oatmeal with low-fat milk and topping it with fresh blueberries or banana slices.
3. Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization. And if that’s not reason enough to eat more fish, the omega-3 fatty acids also help slow down mental cognitive decline.Smart Tip: Watch mercury levels when choosing fish, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.
4. Walnuts. Eating just a handful of these nuts every day can prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell functioning. Walnuts are loaded with protein and omega-3 fatty acids that balance the unstable neurotransmitters that can cause depression and other mood swings.Smart Tip: Sprinkle a handful of chopped walnuts on salads or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.
5. Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains “berry flavoring.” The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of dementia.Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.
6. Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that encourage the production of neurotransmitters, and enough vitamin B to encourage—along with the protein—the growth of brain tissue while slowing down the aging process.Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.
7. Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have shown that eating eggs as part of a healthy diet is not a contributing factor to heart disease. The nutrients in eggs also increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to improve eye health.Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

Brainpower Recipes:

Grilled Tuna with Quinoa

• 2 cups water
• 3 Tbsp. olive oil
• 4 6-oz. albacore tuna steaks (1 inch thick)
• 1 cup uncooked quinoa, rinsed well
• Juice of 1 lime
• 1/3 cup orange juice
• 2 Tbsp. chopped fresh cilantro
• Salt (to taste)
• Freshly ground black pepper (to taste)
• Medium saucepan
• Shallow bowl or casserole dish

Preheat broiler or grill. Put water on to boil in medium saucepan. While water is boiling, place olive oil in shallow bowl or casserole dish. Coat tuna steaks in oil, season with salt and pepper, then cover dish and refrigerate for at least 30 minutes. When water is boiling, add quinoa to pan and simmer for about 20 minutes, or until water is absorbed. While quinoa is cooking, grill fish approximately 7 minutes and drizzle with lime juice. Remove quinoa from heat and add orange juice and cilantro; mix well. Serve tuna steaks and quinoa with a fresh spinach salad (see below). (Makes 4 servings.)

Fresh Spinach Salad

• 10 oz. raw baby spinach (about 8 cups)
• 1/4 small onion, minced
• 1 large carrot, slivered
• 1 medium red bell pepper, cut in thin strips
• 1/3 cup walnut pieces
• 3 Tbsp. canola oil
• 2 Tbsp. vinegar (balsamic or rice wine)
• Salt (to taste)
• Freshly ground black pepper (to taste)
• Large bowl
• Small bowl

Wash and dry spinach. Combine with other vegetables and walnut pieces in large bowl. Mix oil, vinegar, salt, and pepper in small bowl, then drizzle over salad. Toss and serve. (Makes 4 servings.)

Easy Fruit Smoothie

• 1/3 cup sliced strawberries
• 1/3 cup blueberries
• 1/3 cup sliced bananas
• 1/4 cup fresh orange juice
• 6 oz. plain low-fat yogurt

Place all ingredients in blender or food processor and blend for 1 minute. (Makes 1 serving.)

By Tony Horton, creator of P90X®

Just 20 minutes of exercise

We all know that working out and exercising do amazing things for our bodies, and the benefits, in addition to weight loss and getting fit, are endless. Most of us know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.

The science behind the brain magic

The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here’s the scoop: When you’re forced to pull more oxygen into the body through exercise, you break what’s called the blood-brain barrier. It happens when you climb a long flight of stairs, or when you’re busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are like Miracle-Gro^® for the brain.

Benefits for all, from kids to adults

Studies involving folks from kids right up to seniors have proven that high-paced workouts (Power 90^®, P90X^®, Tony & the Kids!, etc.) cause the release of the chemicals mentioned above into the brain. Combine this with even more “brain drugs” like dopamine, serotonin, and norepinephrine, and you’ve got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It’s like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac^® and Ritalin^®.

Children who play outdoors more often score better on tests than kids who don’t. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses, such as Alzheimer’s disease. When the dentate gyrus is stimulated, neurogenesis (the generation of new neurons) or neuroplasticity (the brain’s ability to change, also known as cortical remapping) occurs. I’m not talking about just slowing the aging process; I’m telling you that the brain creates new cells through exercise—brand-new cells that assist in the reversal of aging.

If you’re looking for the Fountain of Youth, you can find it inside your head every time you exercise for more than 20 minutes.

By Omar Shamout

The Opening Act

So you’ve nailed down the perfect outfit, got your new ‘do, and smell like a million bucks. But don’t head out on the town before your body is as finely tuned as Clapton’s Fender^® Stratocaster.

1. Rest! If you get less than 4 hours of sleep per night, or you’ve been up for 16 hours or more, you’re probably already acting drunk, even before you’ve had a drop of alcohol. This is because not getting enough REM sleep negatively affects your body’s motor functions, blood sugar absorption, and immune system. You’ll be friendlier, wittier, and more sociable with all your friends when you’re rested, and this might come in handy if you’re looking for a new type of friend (or two, if you really want to love like a rock star . . . ).
2. Eat well! Van Halen ate M&Ms^® (except the brown ones, according to their notorious concert contract rider), Busta Rhymes eats KFC^®, and Meat Loaf, circa 1970s, ate pretty much everything under the sun, except his namesake. If you want to eat right, you probably want to follow another direction. Ideally, you should eat healthy meals that include a balance of carbohydrates (from fruits, vegetables, and whole grains), protein (from lean meats and fish, legumes, nuts, soy, and dairy products), and fats (avoiding saturated and trans fats). A solid meal will help stave off the urge for that 1 AM pilgrimage to the taco truck with your less-well-fed friends.And remember, eating right doesn’t need to be a solo venture. If you really want to seem hip and in the know, bring your friends to the latest trendy, new “foodie” haven before hitting the bars and clubs. That way, you’ll all spend a few hours focused on cuisine instead of cocktails. Know that thrill you get from discovering a new underground band? Well, most people feel the same way about finding a great new restaurant before the masses, so choose wisely and your friends will bestow upon you admiration comparable to what Justin Timberlake receives in a room full of Hollywood starlets.

The Headliner

This is it. The main event. The moment the crowd has been waiting for all night. It’s time to shine, so here’s how to ensure the lighters (or iPhones^® with lighter apps) come out, and you walk off stage a legend:

1. Dance, dance, dance! We all know that half an hour of cardio per day is an essential component of staying healthy and fit, so combine it with your night out and kill two birds with one stone! Dancing is wonderful exercise, and is sure to work up a sweat. If you’re worried your moves are less Michael Jackson and more Elaine from Seinfeld, why not try joining a group hip-hop class or try out Hip Hop Abs^® to learn some funky, fresh moves you can bust out for your friends? (But if you really want to impress them, you should probably never utter the words “funky” and “fresh” in the same sentence.)
2. Moderation! If moderation isn’t a scientific law, it really should be, because there’s almost no situation where it doesn’t work. Many rock stars may overdo it with the partying every night, but they have expensive publicists to explain away their stints in rehab as “exhaustion.” To increase your shelf life as a party animal, stay properly hydrated. Every great rock song has a memorable chorus, so when you head out for a night on the town, keep this little ditty on repeat in your head: “Drink, water, drink, water, drink, water.” If it helps, just hum that Chumbawumba “Tubthumping” song and substitute water every other line (i.e., alternate your cocktails with water). You might think that getting drunk early will make you seem cool and fun throughout the night, but in all honesty, you’re only becoming that guy or girl.
3. “I’ll have a soda and soda, please.” The great thing about spirits like vodka or gin is that they look like water. So the next time your friends are urging you to catch up or it’s your turn to buy a round, slow things down by sipping on a soda water—just let everybody think it’s liquor. You can even wince when you take a sip if you really want to crank up the illusion that you’re hitting the hard stuff. No one will be the wiser, and you’ll save a pretty penny too! Little-known fact: The original title of Snoop Dogg’s “Gin and Juice” was just “Juice,” but the record label urged him to change it for fear it would lower his “gangsta” cred.
4. Energy doesn’t come in a can. If you’re looking for “wings,” don’t go for a Red Bull, just buy a Paul McCartney album. Avoid the temptation to use energy drinks as fuel, because “energy” is a complete misnomer here. The caffeine and sugar hit’ll just leave you jittery and nervous, after which you’ll risk pulling a Lindsay Lohan and crashing hard before the end of the night.

The After Party

It’s the next day, and you’re not sure how to follow up that awesome night you just had. Here are a few suggestions for how to get your groove back:

1. Rest! Again! Whaddya know, we’re right back where we started—your own cozy bed. Hopefully, you spent the night with the Captain to your Tennille. (A dated reference, I know, but who doesn’t sing along to “Love Will Keep Us Together”? Admit it.) Anyway, if all went according to plan, you spent the night dancing, romancing, and, well, other things, so now it’s time to rest up. Don’t worry about your workout today, because trust me, you did enough of that last night. If you’re feeling extra sluggish, some light stretching or a leisurely walk should do the trick.
2. Recovery! Eminem’s new album is called Recovery, and we don’t think it’s a coincidence. He’s giving you a hint, so take it! Buy some of Beachbody’s own Results and Recovery Formula™. Designed for use after workouts, it will get your body back in tour shape in no time.

There you have it, the official guide to living a Beachbody-certified rock ‘n’ roll lifestyle. If you heed our advice, both your body and your mind will remain solid as a rock for quite a while, and you won’t get caught rolling onto the floor.