The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. "You run into problems because most men are 'prescribing' these things themselves," says Tod Cooperman, M.D., president of consumerlab.com, an independent tester of health and nutritional products. "Don't take supplements with abandon. They should be used carefully, because taking in too much of certain nutrients can cause problems."



We consulted with top doctors, reviewed the latest research, and waded through marketers' claims to bring you nine of the best supplements for men. We also looked for brands that delivered exactly what's on the label -- no sketchy ingredients. (You'll be horrified to find out The 7 Grossest Things in Your Food!)

And remember, we're not suggesting you take all of these -- only that you use this information to guide your choices. What's more, always consult your doctor -- many supplements can interact with other medications -- to fine-tune your strategy.

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Erica Hosseini says that regardless of what she had chosen for her occupation, she would want to look and feel good.

It just so happens that the 25-year-old is a professional surfer, model and burgeoning actress.

"Even if I wasn’t doing this and I had been working in an office every single day, I’d still want to feel good and look good and be happy in my own state of being," Hosseini says.

To further complicate matters, Hosseini loves to eat. Her Twitter feed is bustling with all the different foods she’s taken down ("I just ate a brownie crumb. It tasted like 200 calories. Yuuummm!"), and she even named her dog after her favorite dessert, Froyo.

But you don’t look like Erica Hosseini without a bit of restraint.

Hosseini says she drinks a lot of green juice and recently splurged on a Vitamix, so now she can make smoothies and margaritas. She goes to the gym frequently, where she’ll do yoga, Pilates, cardio, resistance bands and the like.

But her favorite workouts are the ones that might not seem like work. She enjoys playing tennis, spending time outdoors, and most of all, surfing. Hosseini says she tries to surf twice a day, depending on her schedule and the conditions of the waves.

"You have to kind of juggle everything and make sure everything has a good balance and that you don’t overdo one thing," Hosseini says. "That’s why I try to keep everything fresh; stay active, go to the gym, do yoga, do pilates, do swim classes, surf as many hours as I can. That makes it more fun, too."

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Even if you're not a weight lifter, you've undoubtedly heard of creatine, one of the most researched supplements in history.



It's a combination of amino acids produced by the liver, kidney and pancreas. Creatine is not a steroid -- it's naturally found in muscle and in red meat and fish, though at far lower levels than in the powder form sold on bodybuilding websites and at your local GNC. 



How does it work? Creatine reduces fatigue by transporting extra energy into your cells, says Ari Levy, M.D., who works with patients at the Program for Personalized Health and Prevention at the University of Chicago Medical Center. Adenosine triphosphate, or ATP, is the compound your body uses for energy. For a muscle to contract, it breaks off a phosphate molecule from ATP. As a result, ATP becomes ADP (adenosine diphosphate). The problem: You can't use ADP for energy, and your body only has so much stored ATP. The fix: ADP takes a phosphate molecule from your body's stores of creatine phosphate, forming more ATP. 



If you have more creatine phosphate -- which you do if you take a creatine supplement -- you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger. (To build muscle and blast fat at the same time, check out The Incredible 82-Day Speed Shred.)

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Some foods just aren't taken seriously.

Consider celery, for example -- forever the garnish, never the main meal. You might even downgrade it to bar fare, since the only stalks most guys eat are served alongside hot wings or immersed in Bloody Marys. (If that sounds good to you, check out the 20 Best Bars in America.)

All of which is a shame, really. Besides being a perfect vehicle for peanut butter, this vegetable contains bone-beneficial silicon and cancer-fighting phenolic acids. And those aren't even what makes celery so good for you.

You see, celery is just one of six underappreciated and undereaten foods that can instantly improve your diet. Make a place for them on your plate, and you'll gain a new respect for the health benefits they bestow -- from lowering blood pressure to fighting belly fat. And the best part? You'll discover just how delicious health food can be.

1. CELERY

This water-loaded vegetable has a rep for being all crunch and no nutrition. But ditch that mindset: Celery contains stealth nutrients that heal.

Why it's healthy: "My patients who eat four sticks of celery a day have seen modest reductions in their blood pressure -- about 6 points systolic and 3 points diastolic," says Mark Houston, M. D., director of the Hypertension Institute at St. Thomas Hospital, in Nashville. It's possible that phytochemicals in celery, called phthalides, are responsible for this health boon. These compounds relax muscle tissue in artery walls and increase bloodflow, according to nutritionist Jonny Bowden, Ph. D., author of The 150 Healthiest Foods on Earth. And beyond the benefits to your BP, celery also fills you up -- with hardly any calories. (Plus, make sure to avoid as many of the 5 Causes of High Blood Pressure as you can.)

How to eat it: Try this low-carbohydrate, protein-packed recipe for a perfect snack any time of day. In a bowl, mix a 4.5-ounce can of low-sodium tuna (rinsed and drained), 1 tablespoon of balsamic vinegar, 1/4 cup of finely chopped onion, 1/4 cup of finely chopped apple, 2 tablespoons of fat-free mayonnaise, and some fresh ground pepper. Then spoon the mixture into celery stalks. (Think tuna salad on a log.) Makes 2 servings

2. SEAWEED

While this algae is a popular health food in Japan, it rarely makes it into U. S. homes.

Why it's healthy: There are four classes of seaweeds -- green, brown, red, and blue-green -- and they're all packed with healthful nutrients. "Seaweeds are a great plant source of calcium," says nutritionist Alan Aragon, M.S. They're also loaded with potassium, which is essential for maintaining healthy blood-pressure levels. "Low potassium and high sodium intake can cause high blood pressure," Bowden says. "Most people know to limit sodium, but another way to combat the problem is to take in more potassium."

How to eat it: In sushi, of course. You can also buy sheets of dried seaweed at Asian groceries or specialty health stores. Use a coffee grinder to grind the sheets into a powder. Then use the powder as a healthy salt substitute that's great for seasoning salads and soups.

3. HEMP SEEDS

Despite the Cannabis classification, these seeds aren't for smoking. But they may provide medicinal benefits.

Why they're healthy: "Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke," says Cassandra Forsythe, Ph. D., a nutrition researcher at the University of Connecticut. What's more, a 1-ounce serving of the seeds provides 11 grams of protein -- but not the kind of incomplete protein found in most plant sources. Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.

How to eat them: Toss 2 tablespoons of the seeds into your oatmeal or stir-fry. Or add them to your postworkout shake for an extra dose of muscle-building protein. (Missing the workout part of equation? Then check out The Spartacus Workout for Men and The Spartacus Workout for Women -- the most popular fat-blasting workouts in Men's Health and Women's Health history.

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4. SCALLOPS

Perhaps these mollusks are considered guilty by association, since they often appear in decadent restaurant meals that are overloaded with calories. (But then again, so does asparagus.)

Why they're healthy: Scallops are more than 80 percent protein. "One 3-ounce serving provides 20 grams of protein and just 95 calories," says Bowden. They're also a good source of both magnesium and potassium. (Clams and oysters provide similar benefits.)

How to eat them: Sear the scallops: It's a fast and easy way to prepare this seafood.

Purchase fresh, dry-packed scallops (not the "wet-packed" kind) and place them on a large plate or cookie sheet. While you preheat a skillet on medium high, pat the scallops dry with a paper towel and season the exposed sides with sea salt and fresh cracked pepper. When the skillet is hot, add a tablespoon of olive oil to it. Being careful not to overcrowd, lay the scallops in the skillet, seasoned-side down, and then season the top sides.

Sear the scallops until the bottoms are caramelized (about 2 minutes), and then flip them to sear for another 1 to 2 minutes, depending on size and thickness. Now they're ready to eat. Pair the scallops with sauteed vegetables, or place them on a bed of brown rice.

5. DARK MEAT

Sure, dark meat has more fat than white meat does, but have you ever considered what the actual difference is? Once you do, Thanksgiving won't be the only time you "call the drumstick."

Why it's healthy: "The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer," says Aragon. The benefit: You'll be less likely to overeat in the hours that follow your meal. What about your cholesterol? Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are heart-healthy unsaturated fats.) What's more, 86 percent of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol -- a result that actually lowers your heart-disease risk. Still worried about saturated fat? Read our shocking special report, What If Bad Fat Is Actually Good For You?

As for calories, an ounce of dark turkey meat contains just 8 more calories than an ounce of white meat.

How to eat it: Just enjoy, but be conscious of your total portion sizes. A good rule of thumb: Limit yourself to 8 ounces or less at any one sitting, which provides up to 423 calories. Eat that with a big serving of vegetables, and you'll have a flavorful fat-loss meal.

6. LENTILS

It's no surprise that these hearty legumes are good for you. But when was the last time you ate any?

Why they're healthy: Boiled lentils have about 16 grams of belly-filling fiber in every cup. Cooked lentils also contain 27 percent more folate per cup than cooked spinach does. And if you eat colored lentils -- black, orange, red -- there are compounds in the seed hulls that contain disease-fighting antioxidants, says Raymond Glahn, Ph. D., a research physiologist with Cornell University.

How to eat them: Use lentils as a bed for chicken, fish, or beef -- they make a great substitute for rice or pasta.

Pour 4 cups of chicken stock into a large pot. Add 1 cup of red or brown lentils and a half cup each of onion and carrot chunks, along with 3 teaspoons of minced garlic. Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they're tender, about 20 minutes. Remove the lentils from the heat, add a splash of red-wine vinegar, and serve.

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In the film City Slickers, Curly (Jack Palance) tells Mitch (Billy Crystal) the secret of life. He holds up one finger and says, "One thing. Just one thing. You stick to that. Everything else don't mean ... " Mitch's reply: "That's great, but what's the one thing?" Curly answers: "That's what you've got to figure out."

Complicated diets can be overwhelming. The very thought of having to do too much just might lead you to do nothing. Actor Will Smith, whose success is a function of laser-sharp focus, says, "There's no reason to have a Plan B because it distracts from Plan A."

If you want to lose weight, make your Plan A just one thing and stick to it.

Several years ago, NBA star Caron Butler lost 11 pounds simply by giving up Mountain Dew. My friend Becky used to stop at McDonald's for coffee in the morning. It was easy enough to order breakfast too, so she did. Three months ago, she bought a coffee maker, switched to hard-boiled eggs and lost 26 pounds. From one change. My friend Matt continued eating the exact same meals, only he would eat half the meal and then the other half two hours later. He dropped 16 pounds in six weeks.

"To push it a step further, maybe one doesn't need to embark on the change with the idea of permanence either," says Vanessa Brunkhorst, creator of the blog Know Thy Skin. "My mother, a lifelong (and self-proclaimed) sugar junkie, gave up soda for a 40-day Lenten sacrifice. It eventually spread to all sweets. Then, much to our surprise, she just never went back to them. I don't think she would have had it in her to even start with the sacrifice if she'd known ahead of time that it would be a lasting change!"

The drive for perfection can be paralyzing. All you need to do is start moving in the right direction, even if you can only commit to a short period of time. Look at Jared. Subway isn't exactly on nutritional par with organic kale, but since Subway was better than what Jared was eating before (Lord only knows), it was enough for him to lose 245 pounds.

You don't have to turn into a wheatgrass-chugging, broccoli-steaming, flaxseed-grinding lunatic to lose weight (though don't knock it till you've tried it). For most of you, making one change to your routine will be enough to improve your health and body. The more painless it is, the easier it will be to maintain. If it feels easier committing to only a short period, like it did for Vanessa's mom, add a time qualifier.

Here are some ideas. Again, one might be enough.

Give up soda. At least minimize drinking your calories, especially fruit juice, sweet tea,
energy drinks, mochas, and alcohol. An added bonus will be to your wallet.

Pack your lunch. When you eat outside your house, you lose a lot of control. Making
your own food allows you to get it back.

Work out for 90 seconds when you wake up. Pushups, situps, jumping jacks, dancing,
hula-hooping or walking the stairs will ramp up your metabolism.

Eat more for breakfast and lunch, less for dinner. Better yet, have nothing at all after 8 p.m.

Set a limit on white foods. This means flour, sugar and refined carbohydrates.

Add a salad to whatever else you're having for dinner. It will help "crowd out" the less healthy food and might kill your appetite for dessert.

Use a blender. Throw in a bunch of healthy things like flaxseeds, raw chocolate, Spirulina, protein powder and leafy greens to make a smoothie.

Interval training. Go all out for at least four 30-second intervals during your cardio workout. Shorter, higher intensity workouts are efficient and effective.

Boost frequency. Switch from three big meals to six small meals a day.

Find the one that you can change and you'll start feeling and looking better. Then you can imagine Curly saying to you and your friends: "You came out here city slickers; you're gonna go home cowboys."

-- Greg Dinkin is a Certified Health Coach from the Institute for Integrative Nutrition and the author of three books including The Poker MBA. He explains in his TED talk how he used the power of both mind and body to lose 100 pounds.

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By DualFit.com

Does your weight seem to creep back on even though you're faithfully at the gym? This can be very discouraging, especially when you step onto the scale and discover that you've just gained a whopping five pounds. So, what's the problem? Why do you continue to gain weight? Here are three common fat loss mistakes and how to avoid making them:

Mistake No. 1: You skip breakfast or your breakfast doesn't contain adequate protein.

Many people think that skipping breakfast in the morning will help them lose weight. In reality, you're doing more harm than good. Your breakfast is the most important meal of the day. It's imperative that you eat breakfast, because it provides you with energy throughout the day.

Another common mistake that many people make is not having enough protein in their meals. Many dieters eat breakfast cereal in the morning, and there's nothing with that. But the type of cereal you eat makes the difference. For example, there are many so-called healthy cereals, but they're loaded with additives and sugar. Plus, many of these cereals brands are extremely low in protein. If you're going to eat cereal, make sure that it's fat-free (or low in fat), low in sugar and it contains a lot of protein.

Mistake No. 2: You don't detoxify.

If you want to lose fat, detoxification should be on the top of your priority list. Detoxification is important because there are so many pollutants in our drinking water and food. When you detoxify, it eliminates all of the junk within our bodies. Also, it shouldn't be just a one-time process. Many people compare detoxification with fasting for a couple of days and that's it. Detoxification should become a part of your lifestyle.

As you probably already know, there are a variety of detox brands available on the market. There are also some detox home remedies that you can do on your own. For example, you can start off by drinking at least two liters of water daily. You'll want to eliminate all processed meats. Make sure that you eat plenty of fiber.

Another idea is to drink green tea. Green tea is good because it not only detoxifies your liver, it can also help prevent liver damage. Other detoxifiers include the Ginkgo plant and Omega-3 fish oils and probiotics. While you're going through the detoxification process, adding high levels of exercise is also very helpful. Just make sure you don't overdo it with exercising to avoid injuries.

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Mistake No. 3: You ban fat completely or you eat too many bad fats.

Some people believe that if they eliminate fat 100 percent from their diet they will achieve results faster. This is simply not the case. This is a common mistake. It's important to note that when you eliminate bad fats, such as fast food and junk food you are heading down the right track.

You do want to get rid of bad fats. But your body needs to have a certain amount of good fat. This is because our bodies are designed with two layers of fats (or lipids). These fats consist of bad fats and good fats, depending on the kind of food you consume.

When a cell lipid layer contains healthy fats, it automatically makes them sensitive to insulin. As a result, this allows the receptors join together more easily. This is imperative for producing energy and maintaining a good metabolism. It's important to increase the sensitivity of cells to insulin because it allows the glucose to enter your cells and it burns as fuel.

When you eat too many bad fats, such as trans-fats, your cell lipid layers will consists of fats. When lipid layers are made of bad fats, it leads to insulin resistance. This is what makes you gain weight. It can also lead to diabetes.

Follow through on the tips above, and you will begin to notice a difference in your weight. Before you know it, you will be shedding the pounds.

More From Dual Fit:
-- Increasing Your Vertical Leap
-- Build The Ultimate Back
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Boxer Mike Lee's post weigh-in Subway sandwiches have become the stuff of legend. Mike's father, John, would stop by Subway and pick up a six-inch turkey sandwich on wheat to deliver it his son's fights at Notre Dame.

Subway executives got word of Lee's ritual, and Mike became an improbable spokesman for the largest casual dining chain in the world.

What people may not realize is that weigh-ins are far from the only time Lee takes down a sandwich. The 25-year-old says he still eats at Subway around two times a week, usually going with the turkey on wheat but sometimes getting the Subway Club.

"I’ll always try to get something that’s six grams of fat or less," Lee says. "Six inches, usually double meat, just so I can get a lot of protein. I’ll throw a ton of veggies on there, no cheese, stick with mustard."

If there's anything in which Lee is more disciplined than his eating habits, it's his training. Lee learned from his father the importance of hard work and consistency, and those are themes that have propelled Lee to six knockouts in 10 victories as a professional.

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To eliminate the monotony of boxing workouts, Lee has taken some unique approaches. Last year he spent several weeks training in high altitude in Mexico City. When he came back to the United States to prepare for a fight with Allen Medina at Madison Square Garden, Lee's endurance had skyrocketed.

"The boxing gym [in Mexico City] was on the third floor of the building and I was out of breath just walking up the stairs [on the first day]," Lee said. "It was incredible going from that first day to a couple weeks later, feeling great. Once I got to New York, I was doing pads with [trainer Ronnie Shields], and I just kept telling him, 'More rounds, more rounds.' I just wasn't tired."

Lee won the fight with a fourth-round knockout.

When he's preparing for a fight, Lee will train six days a week, two-times a day. In advance of Saturday's fight with Paul Harness, Lee has been working with Danny Arnold at Plex in Houston. Plex is the training spot for a plethora of professional athletes, including Bears defensive end Julius Peppers, Packers defensive back Charles Woodson and Olympic taekwondo competitor Diana Lopez.

Lee says his workouts at Plex aren't necessarily classic boxing drills, rather Arnold tries for new and innovative techniques to keep Lee on his toes.

"It's not going to the boxing gym and running five miles at night," Lee says. "It’s a lot of footwork, explosion drills, cable work, swimming, yoga and we even work out in the sand a lot."

In fact, Lee says one of his favorite workouts is the ladder drill in the sand. He also enjoys working with medicine balls--doing ball smashes, ball tosses and the like.

Despite having less experience in the amateur ranks than many of his opponents, Lee is one of the sport's fastest rising stars. And he attributes much of his success to his work ethic.

"When you’re talking about professional sports, you have to be extremely disciplined, especially in this sport." Lee says. "If you don’t go into a fight at full strength mentally or physically, you’re definitely at a huge disadvantage."

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Although it may seem trivial, a case making its way through a Delaware court regarding patents on a set of yoga pants may have a lasting impact on the fashion industry.

The yoga apparel company Lululemon is charging that Calvin Klein has infringed on three patents for its $98 "Astro Pant." According to the Wall Street Journal, one of the patents is for "a distinctive waistband featuring overlapping panels of fabric."

Lululemon's claim could set a fashion precedent. While companies have historically been able to patent logos and trademarks, patents are much more difficult to obtain on fundamental articles of clothing, like the length of a jacket.

Ashby Jones writes in the Wall Street Journal that Lululemon's case could have a significant impact on the future of fashion patents:

"Generally speaking, copyright law protects forms of art, but not items that are predominantly functional, like shirts and pants. Recent congressional bills that would grant greater copyright protection to clothing designs have failed to advance. Lululemon is trying to chart a new path by filing and litigating patents secured on the basis of its designs."

Fashion has been one of the most loosely-protected industries when it comes to patents. Proponents of Lululemon's complaint argue that granting more patents would better protect the articles of clothing and encourage more creativity. In the current market, designers are relatively free to borrow styles from their competitors. This process can discourage innovation among clothing companies.

There's a similar struggle emerging in the technology world between Apple and some of its competitors over the design of a few features on its products. Apple recently won a lawsuit over certain designs that it claimed its rival Samsung had stolen.

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Do you have a lot of discipline but still can't lose weight? Do you get frustrated when your results don't match your willpower?

Maybe the answer is to eat more. It's counter-intuitive, I know, but there's plenty of logic and evidence to show that it works.

I've tried every diet under the sun. I fasted for 15 days. I ran a marathon. I gave up soda. And while I did manage to go from 287 pounds to 187 pounds., I found my way back to 240 and fought every step of the way.

I finally figured out that the secret is to eat more. And eat more frequently.

I didn't buy it either at first. After lots of research and understanding the why behind it, I made my way below 200 pounds again and, even better, get to enjoy that unrestricted feeling of eating as much as I want.

Here are the 5 reasons to eat more:

1. Eating more ramps up your metabolism
Jon Gabriel, author of the bestselling "The Gabriel Method" who lost 220 pounds without dieting, says, "When you go on a diet and start eating less, your brain sends a signal to your body that you're in starvation mode.
The body responds as it would if you're in a famine and stores fat." It doesn't seem fair -- until you realize that eating more and more frequently -- is what speeds up your metabolism.

2. Eating more allows you to build lean muscle mass which helps burn fat
Muscles are hungry and burn fat. The two ways to get them are by eating protein and doing resistant training (weight-lifting, push-ups, power yoga, etc.). According to Todd Durkin, C.S.C.S., and author of "The Impact! Body Plan," "muscle is a metabolically active tissue, which means it burns energy just to maintain itself. The less muscle mass you have, the less calories you burn."

3. Eating more gives your body the fuel to want to exercise
When you diet and eat less, you don't have any energy. You may understand the benefits of exercise, but it's
impossible to get off the couch without food. That's why eating more will give you the fuel you need to work-out and add lean muscle mass.

4. Eating more (and more frequently) makes you feel full
Most of us can stay on a strict diet for a few days or maybe even a few weeks, but we eventually give in to cravings and binge. It's not that we're undisciplined; it's because we're frickin' starving! According to Dr. Mark Hyman, author of "The Blood Sugar Solution" said, "When you eat regularly throughout the day, you get a slow, steady burn effect from the food." Plus when you eat more you lose the urge to binge and avoid junk.

5. Eating more provides the nutrients your body needs and the fiber to eliminate
If you've been waiting for the catch, the only one is that you must give your body the right kind of fuel. Yes, that means lots of vegetables, fruits and lean proteins. Dr. Joel Fuhrman, author of Eat to Live, suggests eating two pounds of vegetables and four servings of fruit per day. These foods are packed with nutrients so you actually feel satiated and your body has everything it needs to be healthy. They are also full of fiber, which helps you eliminate toxins. It's a win-win.

Diets don't work. Eating less is not only a drag, but it's also unsustainable. The beauty of eating more is that you don't have to give up anything. Yes, you will naturally "crowd out" a lot of the junk because you feel full, but even when you do indulge, your ramped-up metabolism will be able to burn it off.

So if you're ready to lose weight, skip the diet and grab a fork.

-- Greg Dinkin is a Certified Health Coach from the Institute for Integrative Nutrition and the author of three books including The Poker MBA. He explains in his TED talk how he used the power of both mind and body to lose 100 pounds.

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