Adenosine is a chemical released as part of the inflammatory response to injury.  The theory is that caffeine eases delayed muscle pain by blocking the activity adenosine.  This chemical can activate pain receptors in body cells, indicates the study.  The pain relief with caffeine was stronger than that from painkillers like acetaminophen (Tylenol) and naproxen (Aleve).

Ibuprofen, has shown inconsistent results in studies and it is unclear whether the drug, which is sold under brand names like Advil and Motrin aids delayed muscle soreness.

Before taking a couple of cups of joe before your workout however, it is recommended to take careful consideration of the possible side effects of caffeine.

The negative side effects of caffeine are: increased feelings of anxiety, heart palpitations, increased blood pressure, upset stomach, increased urination and disrupted sleep.

Though most people are ‘normal responders’ to caffeine, some are hypersensitive to it and are at higher risk of side effects.

On the other end of the spectrum are the caffeine-resistant types.

People who drink a couple of cups of coffee a day tend to become desensitised to caffeine, the study indicates, and it is unclear whether a dose of caffeine would aid their post-workout muscle pain.

Also, almonds are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease.  Studies have found that nut consumption is linked to a lower risk for heart disease. Researchers estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction–45%–when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A few quick serving ideas:

1. Almonds and apple slices make a wonderfully simple, on-the-go power snack.
2. Make a delightful cold rice salad with almonds, fresh garden peas and currants.
3. Add sliced almonds to chicken salad.
4. Add a punch to plain yogurt by mixing in some chopped almonds and dried fruit.
5. Enhance a healthy sauté of curried vegetables with sliced almonds.

Vitamin C has many antioxidant properties that can help protect cells against malignant changes.  However, it remains unclear whether the preventive actions we observed were due to vitamin C itself, or if other components of citrus fruits were at work.

Carbs keep insulin levels high, and the more insulin, the more fat your body will make.  So, yes, cut those calories -1,000 calories roughly equals a bagel with cream cheese and a 16-ounce soda.  Then speed your fat burn by eating 8 to 10 ounces of protein (chicken, beef, or fish) and 4 to 5 cups of high-fiber vegetables or fruit a day.  Spice up your breakfast of eggs and fruit with vegetables.  Exercise, and after a couple of months, you will see your weight loss average out to 2 pounds per week.

Speak their language:  Tell children that real food comes from nature, while “fake” food -like potato chips and sugary drinks- comes from factory.  Kids get the concept that real is better than fake, so discuss what’s fake about your diets, and resolve to choose healthy alternatives together.

Redefine dessert:  Using sweets as a post-dinner bribe may devalue veggies and condition you both to expect a before-bed sugar-fest.  Instead, share yogurt or fruit in the evenings, and save the ice cream for special occasions.

Surround your family with healthy options:  Keeping your kitchen free of tempting junk will stop squabbles before they start.  You can bring home cookies and say no 20 times, or you can say no in the store once.

Excess weight increases risk factors for cardiovascular disease, and it’s a fact that people who eat diets rich in whole grain tend to weigh less than those who don’t.

So, start your day with a delicious whole grain cereal for breakfast. Eating whole grain cereals will also help increase your fiber intake. Diets rich in fiber may help fill you up with fewer calories and less fat.

1. Use flavorful herbs and spices instead of salt to add flavor to your favorite dishes
2. Choose canola or olive oil – which are loaded with good-for-you nutrients and fat – over butter, margarine or oils that are high in saturated fat like palm oil or coconut oil
3. Opt for whole grains, like brown rice and multigrain bread, which are packed with important nutrients and are full of fiber to make you feel fuller faster
4. Indulge in healthier, low-fat snacks, like nonfat frozen yogurt, sherbert or sorbet, fresh or dried fruit, low fat crackers, and hard candy, jelly beans, candy corn and gumdrops
5. Prepare food by steaming, roasting, poaching, baking or broiling instead of frying or sautéing

Do you have any other recommendations?  Feel free to post them for us to know!

It’s easier than you think to cut out extra calories:

- Be aware of serving sizes – they’re probably much smaller than you think.

- Read labels carefully to find out how much food makes up a serving, and how many fat grams each serving contains.

 Make smart substitutions to cut out calories, like choosing:

- 1% or nonfat milk over whole milk

- Water-packed tuna instead of oil-packed tuna

- Egg whites instead of whole eggs

- Light or fat-free salad dressings, mayonnaise, butter of margarine, and cookies instead of their full-fat counterparts.