5 sports skills every guy should know

5 sports skills every guy should know

  
While staying active is more than half the battle, it never hurts to impress in the company of your buddies on the playing field (or court, bowling alley, skate park, etc.)

Here are five sports abilities that not everyone knows how to do, but can easily learn with a little practice and perseverance. Learn them all and become the Bo Jackson/Deion Sanders (Jim Thorpe anyone?) of your inner circle.


Football - The Spiral

Anyone who watches Aaron Rodgers do his thing on Sundays knows very well of the beauty that is “the perfect spiral.” When thrown correctly the ball can either arc smoothly or dart rapidly in the direction of its intended target. Long story short, it’s way more successful (and cool looking) than the wobbly offerings of a certain god-fearing gunslinger playing pro football in the Rocky Mountain State.

To get things started, grip the back half off the ball with your fingers running between the seams of the laces. Open up your stance with your shoulders square in the direction of your target receiver. Your throwing arm should cock back while your legs open up, at the same time driving your non-throwing arm down towards your hip to create an over-arm throwing motion.

With your body motion remaining fluid and intact, the release (like many maneuvers in sports) comes down to your fingertips. The key is for the ball to roll off your fingers at the top of your release, with your index finger acting as the last one to touch the ball. Your hand should then follow through towards the ground, with your palm facing outward.


Basketball - The Crossover

Working on that perfect jump shot? Well, it won’t get you too far in a pick-up game if the defense is tighter than John Stockton’s game shorts. For that reason, perfecting the crossover dribble is a must for creating your own shot. The key to this move is making your defender think you’re going one way, and then quickly changing your direction to create ample open space for a jumper or a drive to the basket.

While dribbling the ball in one hand, keep a low center of gravity with your opposite knee out to create space between the defender. You want to fake in one direction with both the ball and your head (drawing your defender to that side), then, pausing for a moment, quickly follow with a split-second dribble across your body to your opposite hand. As soon as the ball switches hands, push off to that side, separating from your fooled opponent.

The key is to keep everything low; your body and the cross dribble, while making your movements quick and keeping your eyes off the ball. For the advanced, the “killer crossover” (or UTEP Two-Step), made famous by Tim Hardaway, starts off with a hard dribble between the legs from the inside, baiting the defender to the side where the ball emerges, followed by the standard crossover described above. Master that move, and you’re guaranteed to break ankles all day, everyday.

And one of the modern day masters of the move, Dwyane Wade of the Miami Heat, talks about the crossover.


Bowling - The Hook

Embarrassed over bowling between your legs on date night? Even if your problem isn’t that severe, many casual bowlers don’t know the professional technique of “hooking” a bowling ball; you know, that cool spinning motion that makes your ball head straight for the gutter, only to cut in and make a strike look all the more glorious.

While you might not want to be “that guy,” your own personal ball (made from reactive resin) instead of a bowling alley provided house ball (made from plastic) is essential for achieving a respectable hook. The ball should also be custom drilled to fit the contours of your fingers for top-notch grip and release. When it comes to gripping the ball, ditch the conventional grip (your middle and index fingers down to the second knuckle) for the fingertip grip (those same two fingers down to the first knuckle).

Approach the lane as you normally would with the ball held to the opposite corner of your chest, and then swing your arm back as you step into your release. The key while bringing your arm forward is not to “over-accelerate,” instead letting the weight naturally come down before you release the ball. As your arm swings forward like a pendulum, approach the lane and let your fingers do all the work. After your thumb exits the ball, simply flick your middle and index fingers in the direction of the one pin, and watch the magic (hopefully) unravel.


Skateboarding - The Ollie

Skateboard culture has really crept into the mainstream, but before you risk breaking something vital attempting to grind down a two-story railing, it’s best to know the basics. The standard standing “ollie” is the most essential trick for a skater looking to separate their body and board from the ground and get a few "ooh"s. Gravity is clearly working against you, so the maneuver is one that takes a good deal of practice and repetition.

Start off by standing on your board, while making sure your trucks and wheels are tight (the looser they are, the more your board will move). Align your feet parallel across the board, with your front foot centered on the deck, and your back foot on the tail, slightly hanging off the side. The closer your feet are, the higher the ollie (but for beginners, keep them at the above distance).

To initiate the trick, crouch your knees while putting weight on the balls of your feet. Your back foot initiates the trick by “popping” the tail down, while your front foot slides forward across the deck. Try doing this first just to gain the sense of friction needed to stay one with your board. Once you have that covered, it’s time to combine actual jumping with the pop/slide combo. You will probably slip up (and fall on your ass) a few times, but keep at it. It’s all about repetition.

And the standing ollie:


Golf - The Slice

For those golfers constantly living in the rough (or amongst the trees), slicing the ball—usually associated with golf ineptness—is a true stroke savior. While slicing (hitting the ball at a angle, as opposed to dead on) is something that many beginners do unintentionally, when done right, it can matrix your ball towards the cup, as opposed to, say, ricocheting off a tree.

The goal when sizing up the shot is locating where you want the ball to go (obviously not straight), and then adjusting your body, primarily your shoulders, slightly in that direction.

When you swing, the key is to keep your hands stiff as opposed to rotating them, as to keep the face of the club open instead of closing in on the ball. By doing so, and abandoning everything you’ve been told about swinging a golf club, your ball will curve once airborne, and keep you on the path to glory.

Todays Tip

One of the best cures for dry skin is extra virgin olive oil. Just add a few teaspoons of it to a bath or buy soap that already contains extra virgin olive oil. It is a quick, easy solution to a very common problem.

A Peachy Keen Way To Fight Diabetes

A Peachy Keen Way To Fight Diabetes



Peaches, plums and nectarines possess bioactive compounds that can potentially fight obesity-related diabetes and cardiovascular disease, according to research at Texas AgriLife Research.

The study shows that the compounds in stone fruits could be a weapon against metabolic syndrome, a condition characterized by obesity and inflammation that threatens heart health.

“Our studies have shown that stone fruits — peaches, plums and nectarines — have bioactive compounds that can potentially fight the syndrome,” says Dr. Luis Cisneros-Zevallos, AgriLife Research food scientist. “Our work indicates that phenolic compounds present in these fruits have anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL which is associated to cardiovascular disease.”

What is unique to these fruits, he claims, is that their mixture of the bioactive compounds work simultaneously within the different components of the disease.

“Our work shows that the four major phenolic groups—anthocyanins, clorogenic acids, quercetin derivatives and catechin —work on different cells—fat cells, macrophages and vascular endothelial cells,” he says. “They modulate different expressions of genes and proteins depending on the type of compound.”

11 Foods to Avoid When You're Having Digestive Problems

11 Foods to Avoid When You're Having Digestive Problems
Food Choices and Good Digestion

Indigestion can be miserable, so you want to do what you can to clear up your digestive problems. Start with good food choices, and avoid these hard-to-digest foods.
Some people treat their bodies like a Ferrari, others, like a clunker. A Ferrari-fed body is given a healthy diet with the right mix of carbohydrates, fats, proteins, water, salts, vitamins, and soluble and insoluble fiber — all requirements for avoiding indigestion. “If you’re missing any of those, it’s a problem,” says Benjamin Krevsky, MD, associate chief of gastroenterology at the Temple University School of Medicine in Philadelphia. Good fuel enables the body to work more efficiently. When you’re having indigestion, which includes symptoms like nausea and bloating, what not to eat becomes equally important. Here are foods to avoid when you’re having tummy troubles.

Dairy Products
One food group that can be hard to digest is dairy — mainly because of the sugar lactose found in milk and other dairy products. When lactose isn’t digested properly, such as in people with lactose intolerance, gas and bloating result. If you consume too much lactose, it goes into the large intestine, and diarrhea can develop or worsen. During digestive problems, it may still be okay to eat yogurt and hard cheeses because they have no lactose, or you can try lactose-free milk.

Spicy Foods
If you’re experiencing nausea, vomiting, and diarrhea, you’ll want to avoid food choices that stimulate the digestive system, and these include spicy foods, says Jung Kim, a registered dietitian and specialist with Clinical Nutritional Support Services at the Hospital of the University of Pennsylvania in Philadelphia. Spicy foods are “incredibly variable,” says Dr. Krevsky — they have no effect on some people, but cause indigestion for others. In general, you should choose bland foods when you’re having digestive problems, and be sure to avoid spices if you’re sensitive to them.

Acidic Foods
Tomato sauce and citrus fruits, such as lemons, limes, oranges, and grapefruits, are acidic and can cause digestive problems. Many people don’t realize that carbonated beverages are also acidic — Krevsky says that if you leave a pearl in a glass of soda pop overnight, it will dissolve. When you have an upset stomach, avoid acidic foods, he says.

 Fatty Foods
Fatty foods stimulate contractions in the digestive tract, which, surprisingly, can either slow down the emptying of the stomach and worsen constipation or speed up movement and worsen or lead to diarrhea. The effect can depend on the type of fat and your tendency toward constipation or diarrhea. When you’re experiencing a bout of indigestion, put low-fat foods on the menu and eat small meals spaced throughout the day, which can put less pressure on your stomach. Avoid high-fat culprits, like butter, ice cream, red meat, and cheese, at least for a while.

Fried Foods
The problem with fried foods is the same as with fatty foods — they can move, undigested, through the body too quickly, leading to diarrhea, or stay in your digestive tract too long, causing you to feel full and bloated. Many fried foods are low in fiber and take longer to digest. So if you’re dealing with either diarrhea or constipation, you’ll want to avoid fried foods for a while. The conventional wisdom, says Krevsky, is that when you have indigestion, you should avoid fried foods because they tend to slow down the emptying of the stomach.

Processed Foods
If you’re constipated, avoid processed foods because they lack fiber, which helps regulate bowel movements, Krevsky says. Processed foods also often contain preservatives and artificial coloring, Kim says, and people with allergies or sensitivities to these additives will feel their effects during digestive problems. Note that some packaged foods contain lactose, which can give you gas and worsen any discomfort you’re already going through.

Artificial Sweetener
The artificial sweetener perhaps most associated with digestive problems is sorbitol. It is a hard-to-digest sugar found naturally in some fruits, including prunes, apples, and peaches, and is also used to sweeten gum and diet foods. Once sorbitol reaches the large intestine, it often creates gas, bloating, and diarrhea. If you have diarrhea, read food labels so that you can avoid sorbitol, Krevsky says.

Alcohol
If you’re feeling nauseated, the last thing you should have is an alcoholic drink. “It will probably make you sicker,” Kim says. Nutritionally speaking, alcohol itself is a big zero. It has no protein, vitamins, other nutrients, or “good” carbs. As Krevsky explains, alcohol is toxic to the stomach lining and changes liver metabolism. Drinking too much can cause indigestion, among other health problems. Moderation is key.

Caffeine
Caffeine stimulates gastrointestinal tract motility, making contents move more quickly through your system, and excessive amounts can give anyone diarrhea, Krevsky says. So if you already have diarrhea, caffeine will only worsen your digestive problem. He also warns against simply switching to decaf coffee because it still has some caffeine. Remember that tea, soda, and chocolate are other sources of caffeine, and should be put on hold until tummy troubles go away.

Sweet or Salty
The body doesn’t like trying to digest foods that are super sweet or salty — it likes moderation. When you’re sick, “You want something that’s easily digested,” Kim says. “Some people are affected by sugar levels when they are nauseous.” Chocolate, a sweet-tooth favorite, is a culprit in many digestive problems, including heartburn and the more-serious GERD (gastroesophageal reflux disease).

Spoiled Foods
Many refrigerated foods can go bad, such as dated items like eggs, dairy products, and meat. Bacteria such as salmonella and E. coli can also pass from raw meat to veggies and fruits. Eating tainted foods can cause digestive problems or worsen existing ones, such as diarrhea and vomiting. Be aware of the symptoms of food poisoning — muscle pain, fatigue, and abdominal cramps — because food poisoning can be life threatening, Krevsky says.

Todays Health Tip

 1.   Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.

 2.  Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!

 3.  Plan ahead. Curb the afternoon munchies by planning ahead. Tempted to hit that vending machine? Have some string cheese, protein water or a handful of nuts at the ready to help keep you satisfied.

 4.  Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!

 5.  Go for fruit. Fork over the fruit! Fruit is packed with vitamin and antioxidant power AND it contains fiber (which can help you feel more satisfied). Try some yummy berries: blueberries, raspberries, strawberries—they’re great on top of cereal or with a little part-skim ricotta cheese.

 6.  Watch portions. When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!

 7.  Build willpower. Be smart when you eat out. Going to dinner tonight? Eat a balanced snack 1 to 3 hours before leaving the house: veggies with hummus, a non-fat yogurt with 1 tbsp chopped walnuts, 1 tbsp of natural peanut butter on whole wheat toast, or a piece of fresh fruit and a slice of lowfat cheese. The extra something in your belly will give you the self-control to say “no” to fatty appetizers and gigantic desserts.

 8.  Don't skip meals. Skipping meals can cause low blood sugar, which means you’ll end up feeling weak (booo) and lightheaded (hisss). AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite.

 9.  Learn to eyeball. Eyeball those portion sizes! Want to make sure you’re getting the right serving sizes? Use these tricks of the trade: 3 oz. of lean meat = a standard deck of cards. Half a cup of fruit, veggies or whole grains = an orange. 1 oz. of cheese = 2 dominoes.

10.  Choose the crunch. Choose fruit over fruit juice. The real thing is more likely to have higher fiber content and make you feel fuller…so always opt for the whole fruit when you can.

11.  Move it. Feng Shui Your Fridge. It sounds simple, but just taking your good stuff out of the crisper, cutting it up so it’s ready to go and putting it on a more visible shelf can aid in your effort to eat better. (And it doesn’t hurt to move the fattening stuff out of sight.) You'll be more likely to reach for a healthy snack if it’s front and center!

12.  Start Journaling. Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight loss.

Fiber-Rich Foods for Constipation Relief

Certain foods can help treat constipation, a common condition marked by infrequent bowel movements. On the other hand, some foods or dietary habits can worsen constipation or increase your constipation risk. Although constipation may require medical treatment in some cases, most people can ease constipation by making lifestyle changes and choosing the right foods.
Following a diet high in fiber-rich foods helps protect against constipation, according to the National Institutes of Health (NIH). By consuming 20 to 35 grams of fiber daily, you can help your digestive system to form soft, bulky stool that is easy to pass. The American Academy of Family Physicians recommends slowly increasing your intake of high-fiber foods in order to prevent bloating, cramping, and gas.

Foods high in fiber include whole grains (such as brown rice, barley, and quinoa), certain vegetables and fruits (especially dried fruits), flaxseed, and legumes (such as beans and lentils). Here's a look at the amount of fiber found in specific foods that may help with constipation:

    navy beans (9.5 grams of fiber per ½ cup)
    kidney beans (8.2 grams of fiber per ½ cup)
    pinto beans (7.7 grams of fiber per ½ cup)
    artichokes (6.5 per artichoke)
    sweet potatoes (4.8 grams in one medium sweet potato)
    pears (4.4 grams in one small pear)
    green peas (4.4 grams per ½ cup)
    raspberries (4 grams per ½ cup)
    prunes (3.8 grams per ½ cup)
    apples (3.3 grams in one medium apple)

People with a sensitivity to gluten should opt for vegetables and fruit, quinoa, beans and lentils, nuts and seeds, and brown rice, and avoid grains such as wheat, barley, and rye. Oats are acceptable as long as they are certified gluten-free.

When increasing your intake of high-fiber foods, it's important to drink plenty of fluids. Liquids help the body to digest fiber, and provide constipation relief by adding bulk to stools (which makes bowel movements easier). Aim for eight glasses of water per day.
Magnesium-Rich Foods for Constipation Relief

There's some evidence that running low on magnesium may increase your constipation risk. For instance, a 2007 study of 3,835 women (published in the European Journal of Clinical Nutrition) found that those with the lowest magnesium intake were the most likely to experience constipation.

Adult males ages 19 to 30 need 400 mg of magnesium daily, while men ages 31 and up need 420 mg. Adult females ages 19 to 30 need 310 mg daily, and women ages 31 and up need 320 mg.

Here's a list of magnesium-rich foods that may help fight constipation:

    almonds (80 mg of magnesium per ounce)
    cashews (75 mg of magnesium per ounce)
    cooked spinach (75 mg of magnesium per ½ cup)
    shredded wheat cereal (55 mg of magnesium in two rectangular biscuits)
    fortified instant oatmeal prepared with water (55 mg of magnesium per cup)
    baked potato with skin (50 mg of magnesium in one medium potato)
    peanuts (50 mg of magnesium per ounce)
    cooked lentils (35 mg of magnesium per ½ cup)
    smooth peanut butter (25 mg of magnesium per tablespoon)

Sources:

American Academy of Family Physicians. "Fiber: How to Increase the Amount in Your Diet". December 2010.

Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Freshmen in Dietetic Courses Study II Group. "Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women." Eur J Clin Nutr. 2007 May;61(5):616-22.

Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Freshmen in Dietetic Courses Study II Group. "Food intake and functional constipation: a cross-sectional study of 3,835 Japanese women aged 18-20 years." J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):30-6.

The National Digestive Diseases Information Clearinghouse. "Constipation". NIH Publication No. 07–2754. July 2007.

Office of Dietary Supplements. "Magnesium". Last accessed June 2011.