Worried about your Dental Health? Try these 7 Super Foods

By Jenna McCarthy for our content partner: Charge Up For Good Health

Want a camera-ready smile and cavity-free dental health? Brushing and flossing are merely the beginning. Turns out there are a host of incredible edibles that fight bacteria, attack plaque and build enamel with every bite, says Wendy Bazilian, a registered dietitian and author of The Superfoods Rx Diet. Here, her surprising foods for a healthier grin.

1. Whole Grains

You know whole grains are filled with cholesterol-lowering fiber. But were you aware that the B vitamins and iron they contain will help keep your gums healthy too? According to a study of 34,000 men conducted by Canada’s McMaster University, those who ate three daily servings of whole grains -- think brown or wild rice, barley, oatmeal and whole-wheat bread -- were 23 percent less likely to suffer from periodontitis, a severe form of gum disease.

2. Carrots

They’re not just good for your eyes: Carrots are packed with beta-carotene, a powerful antioxidant that is key to building and maintaining strong, healthy teeth. Sweet potatoes and pumpkin are also excellent sources of this wonder nutrient.

3. Celery

Water-rich vegetables like celery cleanse the teeth, washing away sugar and starches that can cause cavities and plaque. In addition, munching on crunchy veggies massages your gums, which increases circulation and can help remove bacteria.

4. Dairy products

Dairy products such as yogurt, low-fat or nonfat milk and cheese are all rich in calcium, a mineral essential for preserving and rebuilding tooth enamel. Calcium also aids in saliva production, which helps kill the bacteria that cause cavities and gum disease.

5. Sesame seeds

Another great calcium source, sesame seeds have a gritty texture that acts like a hundred tiny toothbrushes to tackle plaque buildup. Try them sprinkled on cereal or vegetables, or blend them into into yogurt, soups, and homemade breads and muffins.

6. Lean protein

Eggs, poultry and lean beef are rich in phosphorous, a mineral critical to maintaining strong tooth enamel. In addition, phosphorous helps balance pH levels in the mouth, discouraging the growth of cavity-causing bacteria.

7. Water

Substituting water for sugary sodas and sports drinks may be the tooth-friendliest move you can make. Frequent exposure to liquid sugars allows cavity-causing ingredients to reach the most remote surfaces of teeth and gums. Sugary drinks also contribute to the formation of decay-causing acids in the mouth. (If you must indulge your cola cravings, be sure to sip through a straw to reduce exposure.) Water, on the other hand, contains no harmful ingredients and helps wash away bacteria from food, making it one of the cheapest, best dental health boosters around.

Jenna McCarthy has covered nutrition, fitness
and general health for a variety of national publications, including Allure, Cosmopolitan, Glamour, Ladies’ Home Journal, Real Simple, Self, Men's Fitness and Shape.

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The health benefits of having an active sex life

By Michael Castleman for our content partner: Live Right Live Well

Years ago, Marvin Gaye’s hit, “Sexual Healing,” touted the emotional benefits of lovemaking. But research shows sex can improve physical health as well. So what are the health benefits of sex?

Boosts Immune System
Sex is moderate exercise. Since regular moderate exercise is known to boost immune function, researchers at Wilkes University in Wilkes-Barre, Pa., wondered if lovemaking might do the same. After asking 112 college students how often they had sex, the scientists analyzed samples of the students’ saliva for immunoglobulin A (IgA), a key component of the immune system that helps fight infection. The result: Those who had sex once or twice a week showed significantly higher levels of IgA than those who had sex less often. “Moderately frequent sex enhances immune function and may help prevent illnesses, such as the common cold,” concludes lead researcher and professor of psychology Carl Charnetski.

Lowers Blood Pressure
In a study conducted by the University of Tubingen in Germany and the University of the West of Scotland, researchers asked 51 healthy men and women how often they had sex. After the researchers measured the participants’ blood pressure, they found that as sexual frequency increased, blood pressure decreased. Another study from the University of the West of Scotland showed the same result.

Reduces Risk of Heart Attack
Many men worry that having sex might trigger a heart attack. British researchers at the University of Bristol followed 914 men for up to 20 years and found the opposite. “Middle-aged men should be heartened to know that frequent sexual intercourse … [offers] some protection from fatal coronary events,” concludes lead researcher Shah Ebrahim.

Lowers Risk of Prostate Cancer
National Cancer Institute researchers tracked 29,342 men and found that the more often the men ejaculated, the lower their risk of prostate cancer. Those who reported 21 or more ejaculations a month during their 20s were 33 percent less likely to develop prostate cancer later in life than those who reported only seven ejaculations per month.

Relieves Pain
Sex helps relieve pain in two ways: First, it’s an enjoyable distraction that helps people focus less on their pain. Second, as a form of gentle exercise, sex releases endorphins, the body’s own pain-relieving compounds. In fact, the Arthritis Foundation recommends regular sex to help manage the pain of osteoarthritis, one of the nation’s most prevalent causes of chronic pain.

Deepens Relaxation
Meditative relaxation has been shown to help treat an enormous number of physical ailments, including pain problems, asthma, high blood pressure, heart disease, depression and arthritis. What does this have to do with sex? Sex-related deep-breathing and orgasms are deeply relaxing. So is the whole-body sensual massage that is a part of good sex. In fact, the deep relaxation obtained through sex is very similar to the physiologic relaxation that results from meditation, yoga, tai chi and other stress-management regimens, says Marty Klein, a certified sex therapist, licensed marriage and family therapist, and nationally recognized sex educator based in Palo Alto, Calif. As a result, regular sex with a loving partner offers health and relaxation benefits that are similar to those of massage and other relaxation techniques, he concludes.

Improves Longevity
Immune enhancement, deep relaxation, lower blood pressure and reduced risk of heart attack and prostate cancer are all associated with longer life. Does this mean regular sex can extend life? Yes! At least that’s what British scientists at the University of Bristol concluded from a study of some 900 middle-aged men with no significant differences in age, weight, blood pressure or history of smoking or heart disease. The only real difference was how often the men had sex -- and those who had sex twice a week had half the death rate of those who had sex once a month or less. The researchers’ conclusion: Sex helps prevent death in middle-aged men.

Of course, no one makes love simply to improve health. But the health benefits of sex are an undeniable bonus. And if you like making love to music, play “Sexual Healing.” It’s a catchy tune -- and it’s true!

Michael Castleman has been a sex educator and sex counselor since 1973. He is the publisher of greatsexafter40.com and the author of Sexual Solutions: For Men and the Women Who Love Them and Great Sex: A Man's Guide to the Secrets of Whole-Body Sensuality.

Take control of your fat belly -- Use these tips to get a trim stomach

By Ethan Boldt for our content partner: Men's Life Today, India

You've tried it all: cutting down the carbs, eating endless amounts of chicken breast, exercising like mad. So why are those infernal love handles -- not to mention that below-the-belly-button roll of fat -- still there?

In part, we (as in the fitness media) are to blame. There are hundreds of different ways to put muscle on the body, and these workouts are what fitness and muscle magazines love to feature; it sure beats snore-inducing cardio with another shot of someone running on the beach. But unless you want to look like a bodybuilder (and even those guys do plenty of cardio come cutting time), it’s time to step up the cardio. “You’ve got to train like an athlete to look like an athlete,” says Tom Seabourne, Ph.D., a professor of exercise science at Northeast Texas Community College.

In other words, 30 minutes of slow cardio a few times a week is not enough -- unless you’re happy with your current level of fat stores. If you want to access that fat, says Seabourne, you’ve got to do the right kind of cardio (intervals twice a week), the right kind of weight training (focusing on each muscle group twice a week), and long slow distance (LSD) cardio two to three times a week -- all while eating enough to support your metabolism.

Each form of exercise is essential if you really want to chisel your body down. You need LSD cardio because after your body burns through the glycogen in your muscles, it burns your fat stores next. And while interval training doesn’t burn as much fat during exercise, it burns more calories afterward -- just like strength training does.

Seabourne points out that some guys over-train on LSD cardio while eating too little and neglecting intervals or weights -- therefore slowing their metabolisms and holding on to that stubborn fat. Other guys do a lot of weights and short bouts of cardio, then eat tons of food in order to build muscle -- so their fat stores remain steady or even increase.

The following program was designed by Seabourne to give you the best of both worlds (i.e., recruit more than enough muscle while forcing those stubborn fat stores to surrender, at last).

Follow this program six weeks on and one week off, depending on your body’s ability to avoid over-training mode (in which gains come to a screeching halt while muscle soreness and overall fatigue increase). For some, three weeks may be all you can handle without a break. For others, 12 weeks works.

Weights
You probably have this covered, but here’s a guideline: Lose the bodybuilding program with all the isolation lifts and the absurd amount of exercise sets per body part (e.g., 15 sets of chest). Instead, go with upper-body on Monday and Thursday, then lower-body on Tuesday and Friday -- but only with about 20-30 minutes for each weight-training workout. Aim for two to three sets of two exercises for the major body parts (chest, shoulders, back, quadriceps and core) and two to three sets of one exercise for the smaller body parts (triceps, biceps, hamstrings and calves).

Interval Cardio
Complete two 20- to 30-minute bouts of cardio per week. Always start with a warm-up and end with a cooldown. Examples include:

• On a heavy bag: Three minutes of effort + one-minute recoveries
• On a stationary cycle: 10 cycles of 15-second sprints + 45-second recoveries
• On a treadmill or outside on a grass field: 10 cycles of 10-second sprints + 50-second recoveries

LSD Cardio
Because of the length of each session (60 to 90 minutes), Seabourne’s preference for LSD is nonimpact. “For some, impact LSD, like jogging, can cause unhelpful muscle breakdown -- whereas cycling will not,” he explains.

An LSD cycling, elliptical or stair-climbing program can begin with an hour. Add two minutes a week until you’re moving for 90 minutes. Any more than 90 minutes and you'll need a snack to replenish glycogen stores.

Ethan Boldt writes for Men's Health, Self, and Maximum Fitness. A former certified personal trainer, he co-authored 5-Factor Fitness with celebrity trainer Harley Pasternak.

Keep your resolutions -- Use these tech applications to help you

By Tim Jarvis for our content Partner: Style + Tech For Men -- Handpicked for you by our team

It used to be that new year’s resolutions were as easy to stick to as Bayou beach rocks after the BP oil spill. But technology has finally caught up with your absolute lack of resolve.

Every year, losing weight and saving money top the new year’s resolution hit -- and miss -- list. The great news is that you can stick to these resolutions with an array of gadgets that amounts to a pile of high-tech superglue. The better news? Most of them are cheap -- or free -- thanks to your phone.

“We’re moving into an app-dominated world,” says Eric Schlissel, the owner and CEO of the IT tech support company GeekTek.com, based in Los Angeles. “Gadgets are integrated into what you already carry around, so why spend a lot of money on something your phone can do for the price of a $5 app?”

Here are five resolutions with apps to track ’em:

1. Bring Balance to Your Life

Photo courtesy of rememberthemilk.com

You can balance your checkbook in a way that won’t result in prosecution and make sure to keep that appointment with your defense attorney by adding a task- and time-management app to your smartphone. Schlissel recommends Remember the Milk, a free, feature-packed app that efficiently sorts, prioritizes and color-codes your to-do lists -- and keeps you focused on your goals via IM, email or SMS reminders. Upgrade to a Pro account for $25, and you’ll get priority support and more features.
Platforms: iPhone, Windows Mobile, BlackBerry and Android
RememberTheMilk.com

2. Get a Little Help From Your Friends

Photo courtesy of 43things.com

Now that you’ve got your scheduling sorted, it wouldn’t hurt to have a supportive community to help you keep your resolution. “43Things is a great online goal-setting and networking app (accessible through Facebook) with millions of users,” says Schlissel. You can itemize your goals, browse through other people’s to get ideas, post questions and even track your progress as others cheer you on to the finish line … or root for you to trip over your beer muscle.

Platforms: iPhone

43Things.com

3. Move More



Photo courtesy of runkeeper.com

It’s a novel concept if you want to lose weight: Eat less … and move more! According to Schlissel, one of the most robust and accurate GPS tracking apps for athletes is RunKeeper. Ironically, the app works just as well for cyclists, hikers, skiers, etc. It analyzes your workout and tracks your distance, time and pace. One of its strengths is its interactive website on which you can sign up for the Street Team feature and connect with other users to trade progress reports, motivate each other and even participate in online fitness classes.

Platforms: iPhone and Android

RunKeeper.com

4. Burn-notice Machine

Photo courtesy of worksmartlabs.com

CardioTrainer gets equally high marks from Schlissel. It also utilizes your phone’s GPS to track your workouts and automatically uploads the results to its website. The app is easy to set up and boasts an array of features that includes an integrated calorie-calculator, auto-pause and real-time feedback. Basic CardioTrainer (free) can be upgraded with two premium features: Weight Loss Trainer ($2.99), which lets you set up and track a weight-loss plan, and Race Against Yourself ($2.99), which records your results and sets up competition against your best times.

Platforms: Android

WorkSmartLabs.com

5. Stay Above the Bottom Line

Photo courtesy of mint.com

If you’re looking to avoid writing checks from the prison library this year, it’s time to look into a good financial app. “I think Mint.com is the best financial application out there,” concludes Schlissel. “It tracks your accounts, automatically updates transactions and is easy to use. It’s incredibly useful.” Mint pulls all your financial information into one place, allowing you to see all your balances and transactions together, on the Web or your phone. Even better? Neither the Mint.com app nor access to their website will cost you a dime.

Platforms: iPhone and Android platforms

Mint.com

Tim Jarvis Tim Jarvis is a freelance health, technology and entertainment writer who contributes to O, The Oprah Magazine and the men’s grooming and lifestyle site Men’s Life Today. He is also currently working on a book about the mysteries of quantum mechanics.

Pilates -- What is it and how to do it properly

Pilates is a form of exercise that targets the core of the body. It works on the abdomen, the back and the hips while using the entire body. It increases flexibility, strength, endurance, coordination, and improves posture. The exercises are slow and controlled and each exercise uses the muscles to its maximum capacity. Since pilates utilizes all the muscles in the body, it is more intense and increases the level of resistance in the body. 

Joseph H Pilates, the founder of the pilates methodology was born in Germany. He worked as a nurse in the First World War and during that he developed exercise methods and equipment for injured and immobilized war patients. He believed that physical and mental health are correlated and designed exercise programs to improve concentration, precision, control, breathing, and flowing movements.

Pilates can be done using a number of equipments; however, a mat is sufficient. A few things one must keep in mind while practicing pilates are:

Be comfortable: wear comfortable clothes. You need to do pilates barefoot preferably on a mat. If you are uncomfortable or feel the strain, you should stop immediately. Initially, do not force yourself to do ant posture that you cannot handle.

Breath easy: pilates combines the moves with easy breathing. You need to concentrate on your muscles and unite your mind and body to relieve stress.

Get your heart rate going: you may work the exercises quickly to get your heart rate going.

Be consistent: avoid quick jerky movements and let your body move in a flow.

Enjoy while you do it: make the regime diverse and interesting and enjoy every step of what you are doing.

Brought to you in association with Desi Dieter