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5 Hot Holiday Dates

December 23, 2012, 7:53 pm
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Whether you're planning a first date or a fiftieth, these sexy holiday ideas will ring both your jingle bells!
Whether you're planning a first date or a fiftieth we've got sexy ideas that will ring both your jingle bells.
hot holiday date ideas
The cold weather that encourages cuddling, the freely flowing cocktails, the joyful, festive feeling in the air……the week between Christmas and New Year’s was just made for sexy and romantic interludes. Whether you’re planning a first date with a holiday hottie or looking for ways to celebrate another year together with your favorite girl we’ve got sexy holiday date ideas that will ring both your jingle bells.
couple putting on ice skates
Go outside and do something physical to get your heart rates up and your adrenaline pumping. Suggest you try snowboarding, snowshoeing, ice skating, or sledding. Even better if it's a sport she's not so skilled at—that means plenty of excuses for her to grab onto you or for you to hold her from behind and show her how it's done. And odds are all that outdoor exertion will lead to a little indoor activity...if you know what we mean!
cute gingerbread couple
Women love guys who bake,” says Pepper Schwartz, PhD, sociology professor at the University of Washington and coauthor of The Normal Bar. Give it a try. Invite her over to bake holiday sugar or gingerbread cookies together. And don't worry if they don't end up tasting great or if you burn them to a crisp, she'll still be turned on by your effort. To add a sexy twist dare each other to decorate them in a way that's naughty. Nice!
hot holiday dates: drink mulled wine
Does anybody know what the hell is actually in a hot toddy? Probably not but what we do know is that a belly full of warm liquor is sure to put a girl in a touchy-feely, snuggly kind of mood. Make a list of local bars that are serving up seasonal specialties then hop from venue to venue taste-testing a variety of holiday fare.
hot holiday dates: couple playing in the snow
The holiday season is the perfect time to kick back, get silly, and feel like a kid again. A recent study in the American Journal of Play found that women rate “sense of humor”, “fun loving”, and “playfulness” as the top three traits they look for in a guy. Show her you don’t take yourself that seriously—queue up A Christmas Story or Christmas Vacation, go out in the snow to build a fort or challenge her to a snowball fight, or head for the mall and take a funny pic with Santa. Whatever you do, as long as you both laugh your asses off, consider it a huge step toward winning her over.
hot holiday dates: sexy couple eating cake
They say ‘tis better to give then to get’. Put your needs aside for a change and focus all the attention on her. Start by lighting some candles, turning on some sexy tunes, and giving her a sensual massage. The more you take your time, the more turned on she’ll be when you finally take it to the next level. “Focus on teasing,” says Schwartz, and for example go super-slow when you reach her inner thigh. As things heat up let her know you want to please her. Ask her to tell you what turns her on and ask her what feels best as you work your way over her body. Experiment, leave no area untouched and you’ll make a holiday memory neither of you will ever forget.

The cold weather that encourages cuddling, the freely flowing cocktails, the joyful, festive feeling in the air……the week between Christmas and New Year’s was just made for sexy

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Top 100 Hottest Dancers in the NBA

December 24, 2012, 5:09 am
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Plan of the Month: Get Lean in 4 Weeks, Week 4

December 24, 2012, 6:52 am
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3 Reasons Men Should Do Yoga

December 25, 2012, 3:32 am
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5 Best Gym Exercises to Prep You For the Slopes

December 25, 2012, 6:00 am
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MF Icon: Michael Phelps Revealed

December 21, 2012, 1:56 pm
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Photo credit: 
Glen Burrows
Get to know the most famous athlete in Olympic history in a way that no one else has.
Michael Phelps swimming in pool

Michael Phelps is fidgeting. A crowd of reporters swarms around him as he stands beneath the hoop of an indoor basketball court at Chelsea Piers in New York City.

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8 Amazing Fat-Burning Intervals

December 26, 2012, 7:11 am
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Can I Ask My Girlfriend to Have a Threesome?

December 26, 2012, 8:36 am
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Get Lean in 4 Weeks: Training Log Week 4

December 26, 2012, 8:41 am
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Here's the step-by-step training log for week 4 of the Get Lean in 4 Weeks program.

WEEK FOUR >>

MONDAY: Strength Training

 EXERCISE

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6 Surprising Things That Can Cause Killer Hangovers

December 26, 2012, 9:29 am
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Gearing up for an epic New Year's Eve? If you don't want to start 2013 with a major headache, read this before you party.
Read this before you party—or pay the painful price.
drunk man holding beer and a cigarette

The holiday season is in full swing, and so far, you’ve been owning it, hitting up more office parties, boozy family dinners, and friendly get togethers than you care to count—always with a beer or cocktail in hand, of course. But with the main event (we're talking New Years Eve) still looming ahead, you're surely gearing up to throw down one last time before you start sticking to those fitness resolutions, right?

And while New Year's eve might be one massive celebration, the way you feel the next morning can be anything but. Yes, we’re talking about the dreaded hangover—the headache, the nausea, the “I can’t get out of bed today” feeling. “Hangovers are caused by consuming more alcohol than your body can handle,” says Jim Schaefer, Ph. D., a professor of anthropology at Union College who studies alcohol metabolism. “And unfortunately, especially during this time of year, not everyone is willing to stick to their limit."

So if you’re one of those people who enjoys pushing it past the one-drink-per-hour standard, here are some factors that might make or break your morning after. Avoid them—and you won't start the year scrambling for a hangover cure.

man smoking cigarette at bar

You only smoke when you’re drinking, right? Well, here’s extra incentive to drop the habit. In a study of college students published in the Journal of Studies on Alcohol and Drugs, participants who smoked and consumed alcohol in the same day were more likely to report suffering from worse hangovers. So think twice before you light up next time…or pay the painful morning-after price.

tossed salad in bowl

Yes, you may think eating super-clean and low-fat before a night out is a good idea—you are trying to balance the booze’s extra carbs and cals, after all. But it turns out that you might be better off adding some fat to your meal. “Fatty foods in particular stick to the stomach lining longer, slowing down the absorption of alcohol into the bloodstream,” says Tammy Lakatos Shames, R.D., co-author of The Secret To Skinny. Now this doesn't mean you need to chow down on a cheesesteak and fries; healthy fats do the trick too. So try having salmon and sautéed vegetables or a turkey sandwich with avocado as your pre-party dinner.

two dark beers sitting on bar

Though you may prefer Guinness to Bud Light or Bourbon to vodka, research has found that your body may not. Dark beers, wines, and liquors all get their color from something called congeners, which are the byproducts from fermentation and distillation. ““The color is basically a chemical soup," says Dr. Schaefer, "and your body has to process the chemicals on top of the alcohol— that means it takes longer to get them out of your system." Enter headache and nausea.

three glasses of bright juice

Almost any kind of mixer is putting sugar or carbonation into your system, which can lead to bloating. And bloating, in turn (stick with us here), causes your stomach to empty faster—which means you’re absorbing alcohol sooner and feeling the effects faster, says Dr. Schaefer. This causes a higher alcohol level and also amps up dehydration, which means—you got it—a bad hangover the next day. So instead of mixing with soda, try having your drink with water or on the rocks.

over the counter pills

You might think taking an OTC pain reliever on the night of a party is a smooth move—like it’s an insurance policy against that next-day headache. But “acetaminophen can cause severe damage to your liver when consumed with alcohol,” says Dr. Schaefer. “Your liver has to process both the pain reliever and the alcohol, so the process takes longer.” In other words, you're not only putting your body in danger—but you’ll also be feeling the effects of all that alcohol well into the next morning.

shirtless man in gym with jump rope

Hopefully you haven't been picking happy hour over your workout lately. Why? Exercising can actually benefit you when it comes to alcohol consumption. “More muscular individuals can take in more alcohol than those who aren’t as fit because they have more water in their body, says Dr. Schaefer. “It’s like pouring liquor into a bigger body of water—those who don’t work out will feel the effects faster.” Please note: we’re not saying that because you work out,  you should drink more. Just keep in mind that if your body can handle alcohol better—your day-after experience might not be as unpleasant.

Page Title: 
The Effects of Alcohol - How To Prevent a Hangover
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10 Ways to Build Strength Without the Size

December 26, 2012, 2:32 pm
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20 Foods That Keep You Young

December 26, 2012, 3:06 pm
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Blueberries, broccoli, black beans—find out why adding certain super foods to your diet will help you fight off aging's ugliest aggressors.
Want to live longer and look good doing it? Add these anti-aging power foods to your diet.
fruits and vegetables

Okay, so maybe we can’t actually stop the clock. But we can help you change up your diet so that you’re staying stronger, healthier, and more energized throughout the year—and for many, many years to come. Sound good? Read on.

MF talked to David Grotto, RD, LDN, author of The Best Things You Can Eat, to learn which hard-working food all-stars function like a fountain of youth, and we found out that these 20 top performers can aid in everything from shedding pounds to sharpening your mind. (There are even some surprises along the way—turns out, chocolate milk is good for you. Who knew?)

So add these hard-working foods to your diet — and make 2013 your best year yet.

Blueberries
Zoning out? This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory,” says Grotto. Remember to add a handful to a bowl of oatmeal or cereal.
bunches of red grapes
The skin of red grapes contains resveratrol, an anti-inflammatory that helps keep your skin looking good. Grotto says that several studies have shown that resveratrol can help protect you from UV radiation damage that may lead to skin cancer, too. (Bonus: you can also score these benefits from a glass of red wine.)
bowl of whole barley

Carrying a little extra weight around your middle? Shed it by eating more whole grains like barley or amaranth (which, like quinoa, is a great source of protein). A Tufts University study found that people who ate diets rich in whole grains and limited refined grains had 10% less abdominal fat than those who didn’t eat this way.

black beans on wooden spoon
To help protect against colon and prostate cancer, you may want to up your legume intake. Dried beans, peas, and lentils are packed with dietary fiber, which helps speeds waste through the gut, wiping out any carcinogens that may have built up there. What's more: beans are a rich source of folate, which helps repair damaged cells, says Grotto.
flaxseeds and ground flaxseed
Flaxseeds are a great source of omega-3 fatty acids, which help decrease inflammation and fight plaque buildup. “Flaxseeds also contain two other components that target LDL cholesterol specifically: lignans and soluble fiber, the kind that rids your body of cholesterol,” says Grotto. Ideally, your LDL would be less than 100 mG/dl. In addition to sprinkling flaxseeds onto oatmeal or cereal, continue to combat cholesterol by avoiding saturated fat and exercising daily. (And if you smoke, stop. Period.)
hard cheese
Yes, even dudes are at risk for osteoporosis, and when it comes to calcium, hard cheese is a champ, providing more calcium than softer varieties. Case in point: one and a half ounces of Parmesan has 500mg. These hard varieties also possess probiotic qualities to help your digestive system move smoothly, so...start grating. (It tastes great over salads and other vitamin-packed vegetable sides.)
bunches of broccoli

Pile these stalks on your plate, because this cruciferous vegetable—full of phytonutrients that decrease inflammation—helps stave off lung, stomach, and other cancers. Plus, “these natural chemicals also turn on tumor suppressor genes, which slow cell growth so that damage can be repaired,” says Grotto. Eat it in everything from salads to frittatas.

bins of apples

This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. “But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin,” says Grotto.

pile of oatmeal
Exercise is key to staying young, and this super food will power you through your gym sessions. In a study published in the journal Metabolism, test subjects who consumed rolled oats 45 minutes before exercising had a significant performance advantage over subjects who had puffed rice or water. (We digest these carbs slowly, which means that our energy stays high long after we eat them. Cool!) So grab a spoon and get ready to be propelled through your workout like a teen who just drank Red Bull.
peanut butter on whole-wheat bread
Can’t bounce back from a tough workout like you used to? Don’t be deterred by the high fat content of peanut butter, which is an ideal part of any post-exercise snack. “Experts say post-workout meals should definitely contain some carbohydrate and protein, but fat is an important component of them, too, as long as the portion is moderate,” says Grotto. Peanut or other nut butters deliver on all fronts.
ginger root

If aches and pains are getting you down more than they used to, add ginger to your diet. Its powerful antioxidants make it an all-natural anti-inflammatory that can decrease post-exercise muscle aches, according to the Journal of Pain. Consume it daily and ditch your bottle of Advil.

glasses of chocolate milk

Exhausted after a workout that used to feel easy? Go ahead and guzzle a glass of chocolate milk. Yep—we were surprised, too. But low-fat chocolate milk has the ideal ratio of carbohydrates to protein to help you get the most of that exercise session, according to a 2011 study conducted by the University of Texas. More specifically, research participants who downed it instead of a pure-carb drink didn't just have a better body composition (more muscle, less fat), but they also ended up in better physical shape overall.

bowl of chicken soup
As we get older, we can't fight off colds like we used to—but that doesn't mean we need to let them slow us down. And it looks like Mom was right: A warm cup of chicken soup really can make you feel better when you’re a sniffling mess. “Some research suggests that chicken soup may also work by exerting an anti-inflammatory effect on the upper respiratory tract, speeding along symptom relief and reducing the duration of the cold,” says Grotto.
Glass of tart cherry juice

Too little sleep can accelerate aging. In fact, in 2011, the Centers for Disease Control declared that insufficient sleep is a “public health epidemic” that’s been linked to chronic diseases such as hypertension, diabetes, obesity, and depression. Yikes. So if you’re tossing and turning, drink some cherry juice, which is packed with melatonin that “may prove beneficial in improving sleep quality and duration,” says Grotto. Take a sip and catch some zzz’s.

onion bulbs

Don’t get slowed down by stomach trouble. This bulb can halt growth of the bacterica H. pylori, which has been linked to ulcers, gastritis (stomach inflammation), and gastric cancer. According to the University of Maryland Medical Center, other flavonoid-rich foods like garlic and tea can also stop H. pylori in its tracks, keeping your stomach settled. (But take note: anything deep fried—hello, onion rings—doesn’t count.)

spinach leaves

Don’t lose your hard-earned muscle tone—keep those guns flexing with spinach. (One study found that the nitrates it contains might make muscles stronger.) But this veggie is a superfood for tons of reasons, and it also packs the most magnesium per serving (163 mcg per cup). Magnesium helps maintain normal muscle and nerve function, and has also been shown to help regulate blood sugar and blood pressure, says Grotto. If you suffer from digestive issues such as Crohn’s disease or frequent vomiting or diarrhea, you might not be absorbing enough of this nutrient. Sure, spinach is a great salad base, but this leafy green actually delivers the most magnesium when it’s canned or cooked.

white bean salad

Feeling like you’re running on empty? Try upping your iron intake. Iron’s a crucial mineral that binds oxygen in red blood cells, but we’re not getting enough of it, which can lead to impaired cognitive function, fatigue, and inability to regulate body temp. How can you get your daily dose? Liver contains the most iron per serving, but if you’d rather steer clear of eating organs, opt for white beans. The strong runner-up is rich in copper, folate, and potassium, too.

guava fruit

We think of OJ as the go-to for vitamin C, but it turns out that this tropical fruit trumps oranges big time. “One cup of guava supplies four times what you need in a day of vitamin C,” says Grotto. We need this vitamin to help protect against free radical damage that leads to aging, heart disease, and cancers. Plus, it contributes to collagen formation, which benefits skin, tendons, bones, and teeth.

kale

This leafy green is a great source of vitamin K, which helps blood coagulate and prevents internal hemorrhaging. It may also help keep your bones strong as you age. Also, “high intake of cruciferous vegetables, such as kale, has been related to reduced risk of prostate cancer,” says Grotto. To maximize your benefits, eat cooked kale instead of the raw variety.

lettuce salad

Unfortunately, halitosis (aka bad breath) gets worse as we get older—but mints aren’t the only cure. “Lettuce, often thought as being the least nutritious vegetable, may be one of the easiest and most effective tools you have at your fingertips to fight dragon breath,” says Grotto. Instead of toting around a box of Altoids, just eat a salad for lunch. (But FYI: nibbling on lettuce isn’t a substitute for brushing and flossing, and trust us—you want to maintain a good oral hygiene regimen. A recent Turkish study showed that guys with gum disease are three times more likely to suffer from erectile dysfunction!) 

Page Title: 
Super Foods - 20 Best Anti-Aging Foods For Men
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Improv Workout: Bar and Bodyweight Workout

December 26, 2012, 4:50 pm
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Get Gladiator Abs

December 27, 2012, 2:00 am
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Photo credit: 
Sam Kaplan
Dominate your diet and reap the rewards.
egg and vegetable bowl

A fictional gladiator once said, “What we do in this life echoes
 in eternity.” We say, “What you do in the kitchen echoes in your midsection.” It’s a simple truth: Do

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Trainer Q&A: How to Mix Cardio and Strength Building to Zap Fat

December 27, 2012, 6:00 am
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Will You Keep Your Fitness Resolution?

December 27, 2012, 11:36 am
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10 Foods that Fill You Up While You Trim Down

December 20, 2012, 1:14 pm
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Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.
Stay on track with a weight loss plan by stocking your kitchen with satisfying foods high in protein and fiber.
man eating a bowl of cereal

Losing weight doesn’t have to mean hunger pangs and feeling half-dead at your desk all day. The trick to trimming down without feeling tortured: “Shift to a fiber-rich diet with ample sources of lean protein—it's the simplest way to reduce your caloric intake without eating less,” says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—with Fiber! Foods high in fiber or protein have fewer calories per gram, so you can pile up your plate without piling on the pudge.

Picking real food over gimmicky weight loss bars and shakes will also help you keep your head in the healthy-eating game. “Being balanced in the food you eat will make you feel balanced mentally,” says Bonnie Taub-Dix, RD, a New York City-based nutrition expert and author of Read It Before You Eat It. “You’ll know that you’ve eaten something solid and can get on with your day.” We asked these two dietitians to weigh in on the healthiest feel-fuller foods. Here are their top 10 picks.

pistachios

Not all nuts are created equal. Pistachios are one of the lowest-calorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you’ll get to eat more of them. A 1-ounce serving equals 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also help protect your ticker: “Almost all of the fat found in pistachios are heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease,” says Zuckerbrot.

green vegetables

Zero-calorie foods are too good to be true, but veggies like cucumbers, carrots, zucchini, celery, broccoli, and cabbage come pretty close. Since they're made up of mostly water and fiber, they’re naturally very low in calories. “Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach,” notes Zuckerbrot. If you’re not a raw veggies type of guy, use produce to bulk up sandwiches, soups, and omelets.

cottage cheese

Despite what your Paleo-preaching CrossFit friends tell you, if you’re trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein, notes Taub-Dix.

“Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Zuckerbrot. Stick to reduced-fat or part-skim varieties and work cheese into fiber-rich snacks, like string cheese with an apple or cottage cheese with diced pineapple on high-fiber crackers.

bowls of raspberries

When your sweet tooth rears its head, reach for raspberries. A one-cup serving provides 8 grams of filling fiber and sets you back only 60 calories. Eat them as-is or throw them into a smoothie or on top of a salad—you’ll do your entire body a favor. “Raspberries are also bursting with vitamin C, a cancer-fighting antioxidant that keeps free radicals from causing damage to cells,” says Zuckerbrot.

Greek yogurt

Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit, or cereal that is whole-grain, high in fiber, and low in sugar. If you’re not a fan of Greek yogurt, try a 2% fat variety, like Chobani 2% low-fat Greek yogurt. It’s creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces).

Cereal

Returning to a childhood comfort food hardly seems like a weight loss tactic, but cereal can make for a healthy meal when you’re in a hurry—as long as you don’t pick a brand with a rabbit on the box. “High fiber whole-grain cereals not only provide ample fiber, but are also loaded in B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium,” says Zuckerbrot. Top your bowl with skim milk and a few sliced almonds and use a measuring cup to keep portions in check, advises Taub-Dix.

chicken and vegetable soup

Broth-based soup is a triple threat when it comes to feeling full for fewer calories. Most recipes are loaded with fiber-rich vegetables and lean protein, like chicken or shrimp. Plus, the warm liquid takes up plenty of space in your stomach. Eating soup as a pre-lunch snack helped participants in a Penn State University study take in 100 fewer calories during their midday meal than those who opted for other snacks or no snack at all. Researchers suggest that soup’s satisfying combination of liquids and solids makes it an appetite suppressant.

salmon

Be honest: chicken gets boring. But salmon is another excellent source of lean protein that comes with a fat-fighting advantage. “Salmon is a good source of Omega-3 fatty acids, which may help aid weight loss by improving glucose sensitivity, reducing insulin resistance, reducing inflammation, and speeding up the oxidation of fat,” says Zukerbrot. For a super satiating meal, serve the fish alongside roasted vegetables. Pick artichokes, spinach, or broccoli, which all provide at least 5 grams of fiber per serving.

hummus and vegetables

Not only are chickpeas packed with protein, hummus also gives you an excuse to eat more fiber-rich vegetables—for a fraction of the calories of higher-fat sour cream or mayo-based dips. Pair hummus with snap peas, jicama, carrots or celery and enjoy it when you get home from work and are making dinner or waiting for take-out to arrive, suggests Taub-Dix.

Almond Butter

Almond butter is creamy and decadent, and you don’t need to eat a ton of it to feel satisfied. Plus, it has more calcium and fiber than peanut butter—for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of whole-grain bread, advises Taub-Dix. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.

Page Title: 
Best Foods for Weight Loss - High Fiber and High Protein Foods
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A Better Grip for a Bigger Bench Press

December 27, 2012, 12:01 pm
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20 Athletes with the Worst Luck

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Hardgainers: 6 Ways to Pack on More Pounds

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