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Don’t know which drink to pick for the happy hour without sabotaging your diet efforts or how to manage your afternoon munchies? Here you have what the latest resources on fitness, diet and health are saying about your burning life questions.

Men’s Health UK

Drink this, not that!

a) Bloody Mary 118 cal, 1 g sugar Vs. Vodka & Orange juice 146 cal, 9g sugar:  The Bloody Mary wins because of the lower calories tomato juice. Your next best choice is to swap the OJ for lower-calorie grapefruit.

b) Old fashioned 130 cal, 6 g sugar Vs. Whisky Sour 184 calories, 18g sugar: Despite the name the whisky sour is loaded with sugar due to the sugar syrup.

The morning after a hangover: Avoid aspirin and rehydrate and replenish lost electrolytes with chocolate milk. Add a whey protein powder to boost cysteine, which aids in liver recovery.

Interesting rehabs tips:

a) A study by the University of Georgia found that groups with flexible hips and knees were better able to recover from ankle sprains.

b) You can experience a 20 percent increase in bone formation if you begin exercising again after four weeks after an injury instead of resting.

c) According to the Archives of Internal Medicine, yoga is the best type of exercise to ease back pain

d) Performing a chest fly activates up to 98 percent of your pectoral muscles, making this exercise one of the best upper-body moves.

Consumer Reports

Manage your munchies:   When pondering the vending machine for a quick 4 p.m. pick me up, eat these: SmartFood reduced fat white cheddar popcorn, Sun Chips original, Austin zoo animal crackers, Planters salted peanut and fat-free Fig Newtons.

Money and time saving ingredient swaps. If a recipe calls for:

a)     Fresh Ginger, use powdered ginger and add a dash of white pepper and lemon juice for that fresh ginger zing.

b)     Soy sauce, use 3 tablespoons of Worcestershire sauce mixed with 1 tablespoon of water and a quarter-teaspoon of salt.

c)     Sesame seeds, use finely chopped almonds

Who doesn’t love a mac and cheese pasta?  Unfortunately, it’s a diet disaster. Here you have a delicious way to still have enjoy with a fiber and protein boost.

Broccoli & White Bean Mac ‘n’ Cheese

ü  Ingredients:
1 cup skim milk, divided
3 Tbsp. whole-wheat pastry flour
3/4 cup nonfat evaporated milk
3 cloves garlic, minced
1/4 tsp. ground nutmeg
4 oz. low-fat sharp cheddar cheese, shredded (about 1 cup)
5 Tbsp. finely grated or powdered Romano cheese, divided
Sea salt and fresh ground black pepper, to taste
4 oz. whole-wheat elbow macaroni (about 1 cup)
3 cups chopped 1-inch broccoli florets
1 red bell pepper, chopped
1 cup canned white beans, drained and rinsed (Cannellini Beans work well)
1/2 tsp. smoked paprika

Directions:
In a small bowl, whisk 1/4 cup skim milk and flour; set aside. In a large saucepan, combine remaining 1/4 cup skim milk and evaporated milk. Place saucepan on high heat and stir in garlic and nutmeg. Bring mixture to a boil, reduce heat to medium and whisk in flour mixture until no lumps remain. Reduce heat to low and cook, whisking constantly, until mixture thickens, about 1 minute. Remove from heat and stir in cheddar and 3 Tbsp. Romano until well blended. Season with salt and pepper, cover and keep warm on lowest heat setting until needed.

Bring a large pot of water to a boil. Add macaroni and broccoli and cook for 6 minutes; pasta will be slightly undercooked at this point. Stir in bell pepper. Drain and return to pot. Stir in beans and milk mixture and heat on low. Cook, stirring, for 1 minute, until heated through. Spoon onto serving dishes and top with remaining 2 Tbsp. Romano and paprika, dividing evenly.

Fitness RX

Drinking ice water increases resting metabolism by one kilocalorie per minute for nearly an hour. It may not sound that much but normally at rest we burn 1.5 calories per hour so every little thing helps on the weight quest.

The right food can decrease the oxidative stress and inflammation due to muscle damage. Have more asparagus, broccoli and avocado.

Beetroot may be the next super food. It contains nitrate that blood vessels use to produce nitric oxide, a critical chemical that promotes blood flow. Studies show that beetroot juice may help to improve your endurance and exercise tolerance.

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