Bitten by the Surfing Bug? Eat Well & Live Well

Have you said goodbye to boring workouts, and now often making frequent weekend escapes to enjoy sun, sea and waves? If you and your friends have been hit by the surfing bug and have tried paddling and catching a wave, then you know how exciting and challenging it can be.

You need to work out, that's for sure. You need to strengthen your shoulders and arms for paddling. Conditioning for surfing also requires strengthening the lower back, legs, and other major body parts, including the mind. Aside from a regular workout like long-distance cycling, running and swimming to build greater stamina and endurance, and doing yoga to increase flexibility and mind power, good nutrition greatly helps.

Eating the right foods will help surfers increase muscular endurance that's important for paddling and catching waves. Poor eating habits throw a person off balance. So surfers end up falling more easily, getting tired quickly, and sustaining injuries. A body that lacks nutrients also has a compromised emotional and mental clarity. An unhealthy person lacks focus and energy which are essential to the sport.

To complement body conditioning for surfing, eat lots of fresh fruits and vegetables and drink two to three liters of water every single day. Some people may ask if eating well really plays a part in becoming a better surfer? You can bet your fat fanny it can. How else can you sustain the energy for a physically challenging activity like surfing if you don't have enough energy coming from healthy foods and vitamins? A couple of hours of surfing and you're spent already without proper conditioning for surfing. So as not to bonk, eat slow-burning foods that offer energy over several hours. Have a stash of low-sugar protein bars. Avoid high sugar, highly refined carbohydrate foods that can lead to muscle and joint deterioration. Cut back on foods high in cholesterol. Even if you already know the basic surfing skills, you may sustain injury and your performance may deteriorate if you don't eat well. Sports nutritionists generally recommend a four to one ratio of carbohydrates to proteins. Some experts say that a meal after a workout should not be full of carbs. Protein will stimulate insulin response and refuel your body.

If you plan to surf all day long, eat lean meat or fish and brown rice the night before to have enough energy stores. At the beach, you can munch on fruits with fructose like apples, pears, peaches, and bananas that the body can absorb slower than processed sugar. Focus on eating for sustained energy and you'll have a blast surfing. Oh, and drop unhealthy habits like smoking.

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Best Foods For High Protein Intake

Choosing the best protein-rich food is easy as long as you know what you're looking for. One food source is not made up of purely protein, we need to understand what it comes with to know if it will fit the diet we chose or more importantly, the diet that is best for us.

When we say protein we immediately think red meat and fish. A 6-ounce grilled porter house steak, for example, contains about 38grams of protein, but it also has 44grams of fat. 16grams of which is unsaturated. Red meat also has cholesterol, vitamin a, riboflavin, beta-carotene, potassium, calcium, iron, zinc and the list goes on. Beans, nuts and wheat are also high in protein but it also has healthy fiber content and vitamins. We need all of these but how much depends on our diet.

Below is a simple list of protein-rich food. This should be useful not only for people who religiously checks the nutrient content of everything they put in their mouths but also for those who are starting to watch what they eat.

Beef
• ¼ lb Burger Patty - 28g of protein
• 1lb Broiled Steak - 38 g of protein
• ¼ lb of other beef cuts - 28g of protein

Chicken
• Chicken breast, 3.5 oz - 30g protein
• Chicken thigh - 10g (for average size)
• Drumstick - 11g
• Wing - 6g
• Chicken meat, cooked, 4 oz - 35 grams

Fish
• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40g of protein

Pork
• Pork chop, average - 22g protein
• Pork loin or tenderloin, 4 oz - 29g
• Ham, 3 oz serving - 19g
• Ground pork, 1 oz raw - 5g; 3 oz cooked - 22g
• Bacon, 1 slice - 3g
• Canadian-style bacon (back bacon), slice - 5 - 6g

Eggs and dairy
• Egg, large - 6g protein
• Milk, 1 cup - 8g
• Cottage cheese, 1 cup - 30g
• Yogurt, 1 cup - usually 8-12g, check label
• Soft cheeses (Mozzarella, Brie, Camembert) - 6g per oz
• Medium cheeses (Cheddar, Swiss) - 7 or 8g per oz
• Hard cheeses (Parmesan) - 10g per oz

Beans including soy
• Tofu, 1 cup - 40g protein
• Tofu, 1 lb - 37g
• Soy milk, 1 cup - 6 -10g
• Soy beans, 1 cup cooked - 28g protein
• Split peas, 1 cup cooked - 16g

Nuts and seeds
• Almonds, 1 cup - 32g
• Peanuts, 1 cup - 36g
• Cashews, 1 cup - 20g
• Pecans, 1 cup - 10g
• Sunflower seeds, 1cup - 24g
• Pumpkin seeds, 1 cup - 32g
• Flax seeds - 1 cup - 32g

Chicken and fish are favorites for people who does not want too many calories and unsaturated fat in their high protein diet. For vegetarians who need high doses of protein soy, nuts and beans are preferred. Ovolactovegetarians eat poultry like egg (usually the whites) and milk to get higher doses of protein. These days there are also alternatives like ready to drink protein sticks and powdered whey protein that body builders use to make shakes.

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San Francisco California

San Francisco, California is also known as "The City by the Bay". The City and County of San Francisco is the fourth most populous city in California and the fourteenth most populous city in the U.S., with an estimated populated of 744,041 as of 2006. The city is most well known for its chilly summer fog, steep rolling hills, eclectic mix of Victorian and modern architecture, and its peninsular location.

Famous landmarks include the Golden Gate Bridge, Alcatraz Island, the cable cars, Coit Tower and Chinatown. Fisherman's Wharf is also a must-see for tourists and a favorite place for residents.

The city is also infamous for the major earthquake on the morning of April 19, 1906 that ruptured gas lines and ignited fires that destroyed over three-quarters if the city. More than 200,000 people were left homeless and settled into temporary tent villages in Golden Gate Park, the Presidio, on the beaches, or elsewhere. When it was time to rebuild, the destroyed mansions of Nob Hill became grand hotels, City Hall rose again and the city celebrated is rebirth in 1915 at the Panama-Pacific International Exposition.

The San Andreas and Hayward Faults are responsible for much earthquake activity, although neither passes directly through the city itself.

San Francisco's peninsular geography makes the city unique. San Francisco, California is located on the west coast of the U.S. at the tip of the San Francisco Peninsula. It includes significant stretches of the Pacific Ocean and San Francisco Bay. Several islands are also part of the city including, Alcatraz, Treasure Island and Yerba Buena Island. The uninhabited Farallon Islands are also included in the city and are 27 miles offshore in the Pacific Ocean.

San Francisco is famous for hills, with more than 50 just within the city limits. Some of these illustrious hills include Nob Hill, Pacific Heights, Russian Hill, Potrero Hill and Telegraph Hill. Mount Sutro is the site of Sutro Tower, a large red and white television transmission tower. Twin Peaks is a pair of hills resting at one of the highest points in the city and is a popular spot for tour groups. The city's tallest hill, Mount Davidson, is 925 feet high and is capped with a 103 feet tall cross.

Entire neighborhoods such as Marina and Hunters Point and sections of Embarcadero sit on areas of landfill because the city has outgrown its natural limits. Treasure Island was constructed from material dredged from the bay as well as material resulting from tunneling through Yerba Island during the building of the Bay Bridge.

The historic center of San Francisco is home to the Financial District, with Union Square, the principal shopping and hotel district nearby.

Union Square is home to some of the finest department stores including Macy's, Neiman Marcus, Saks Fifth Avenue and Bloomingdale's. Nordstrom's is just off the square on Market. Fine designers such as Christian Dior, Gucci, Kate Spade, Prada, Yves Saint Laurent, Ralph Lauren and Versace can be found at Union Square. Other popular clothing stores are Banana Republic, Bebe, Diesel USA, Guess?, Gap, Victoria's Secret, Levi's Flagship Store, Urban Outfitters, Nine West, Cole-Haan, Johnston & Murphy, Loehman's and DSW. Jewelry stores at Union Square include Tiffany & Co., Bulgari, Cartier, Swatch and Simayof.

The city is a gracious host to tourist, offering charming bed and breakfasts as well as hotels. Bed and breakfasts in the city include The Inn San Francisco, Red Victorian B&B, Chateau Tivoli, Victorian Inn On the Park, Archbishop's Mansion, Albion House Inn, Bocks B&B, Golden Gate Hotel, Hayes Valley In, Jackson Court, The Mansions and more. Area hotels include Nob Hill Motor Inn, Comfort Inn by the Bay, Castle Inn Motel, Heritage Marina Hotel, Carriage Inn, Hotel Britton and Hotel Americania. Luxury hotel suites are widely available at Four Seasons, Ritz Carlton, Mandarin Oriental, Palace Hotel, Argent Hotel, Hilton, Hotel Vitale, Pan Pacific, Grand Hyatt, Prescott, Sir Francis Drake, Galleria Park, Stanford Court, The Omni Hotel, Hotel Monaco, El Drisco, Hotel Griffon, Hotel Nikko and Huntington, to name a few.

The San Francisco night life has something that appeals to everyone with its many clubs and bars including 1751 Social Club, Velvet Lounge, Brunos, The End Up, The Fillmore, Café Du Nord, Ashkenaz, New Wave City, Toronado, Bottom of the Hill, Bimbo's 365 Club, Elbo Room, Sweetwater and Ruby Sky.

The beauty of San Francisco is appreciated in its many parks. The Golden Gate Park, stretches from the center of the city to the Pacific Ocean. The park is planted with thousands of non-native trees and plants and is rich with attractions including the Conservatory of Flowers, the Japanese Tea Garden and Strybing Arboretum. The Presidio and Crissy Field are part of the Golde Gate National Recreation Area, which includes Alcatraz. Buena Vista Park is the city's oldest park, established in 1867. Lake Merced is a freshwater lake surrounded by parkland.

San Francisco is characterized by a high standard of living. Property value and household income have escalated to be among the highest in the nation, allowing the city to support a large restaurant and entertainment infrastructure.

Reflecting San Francisco's high-class economy, luxury dining graces the streets of the city. Some of the city's fine dining includes Park Chow, Universal Café, Restaurant Gary Danko, The Blue Plate, Luna Park, The Last Supper Club, Restaurant Lulu, Limon Restaurant and Levende Lounge. Favorit Italian restaurants in the city include Rose Pistola, Little City, Buca Giovanni, The Stinking Rose, Il Fornaio, Café Macaroni and more. The city spices things up a bit with favorite Mexican restaurants such as La Cumbre, La Rondalla, Chevy's, Left at Albuquerque, Café Marimba and Taqueria El Toro. Streetside and waterfront cafes are the perfect place to sit for a while, some of which are Union Square Café, Muddy's, Café Francisco's and Starbucks.

Boasting the best Asian food in the country, San Francisco has authentic Japanese, Thai, Korean and Chinese restaurants. Some favorite Thai restaurants are Khan Toke Thai House, Bethelnut and Zao. Chinese restaurants include R&G Lounge and Hong Kong Flower Lounge. Korean cuisine can be enjoyed at The Slanted Door or Ace Wasabi's. Other restaurants include The Golden Dragon, Golden Mountain, Naan and Curry, Maharani Restaurant and Angkor Wat.

San Francisco's entertainment allures tourists and caters to the city's residents. The War Memorial and Performing Arts Center features some of the longest performing arts companies in the U.S. The War Memorial Opera House houses the San Francisco Opera and San Francisco Ballet. The Davies Symphony Hall is home to the San Francisco Symphony. The Herbst Theatre stages a mix of musical performances and public radio's City Arts & Lectures. The Fillmore is a popular music venue and has fostered the San Francisco Sound with artists such as the Grateful Dead, Janis Joplin and Jefferson Airplane.

The American Conservatory Theater routinely stages original productions. The city also frequently hosts touring Broadway productions in a number of vintage venues in the Theater District including Curran, Orpheum and Golden Gate Theatres.

San Francisco celebrates history and art in the Museum of Modern Art, the Palace of the Legion of Honor, the De Young Museum, the Asian Art Museum. Tthe Palace of Fine Arts today houses the Exploratorium, a popular science museum dedicated to teaching through hands-on interaction. The California Academy of Sciences is a natural history museum and hosts the Morrison Planetarium and Steinhart Aquarium. The San Francisco Zoo cared for roughly 250 animal species, 39 of which have been deemed endangered or threatened.

Tourism is the backbone of the San Francisco economy. Its frequent portrayal in music, film and popular culture has made the city and its landmarks recognizable worldwide. San Francisco attracts the fifth highest number of foreign tourists of any city in the United States and claims Pier 39 near Fisherman's Wharf to be the third-most popular tourist attraction in the nation.

San Francisco is also the principal banking and finance center of the west coast. Known as the "Wall Street of the West", Montgomery Street is home to the Federal Reserve Bank of San Francisco. The Wells Fargo corporate headquarters and the site of the former Pacific Stock Exchange are all held there. Bank of America was also founded in San Francisco. San Francisco is a Beta World City, with over thirty international financial institutions, six Fortune 500 companies and services including law, public relations, architecture and graphic design.

Small businesses make up 85 percent of the city's establishments. The penetration of national big box retail chains into the city has been slow. The Small Business Commission supports a publicity campaign to keep a larger share of retail dollars in the local economy in an effort to buoy small privately owned businesses in San Francisco.

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The Best Medifast Foods

One of the most common questions that I'm asked about this diet is how the food taste and whether the texture or after taste is good or bad. The truth is, I was pleasantly surprised by the taste and the quality of the food. Unfortunately, there are over 70 choices available and if I reviewed every one of them, we'd be here all day. Instead, I'll outline and review what I believe are the best Medifast foods, in the hopes that this review gives you a good overview of what you can expect from the foods of this diet.

The Medifast Shakes: These are probably the best known aspect of the plan, but I find that there is a misconception that this is a liquid only diet. It isn't. Yes, the shakes are very popular and yes, people sometimes consume more of them than the other choices because they are pretty tasty and filling. But, should you chose this diet, you'll be eating six times per day. So, it's safe to say that you'll also consume your fair share of the other foods, like the eggs, oatmeals, protein bars, chips, soups, stews, cappuccino, hot chocolate, fruit drinks, and pudding, etc.

With that said, the shakes are very popular because they taste good, are pretty filling, and have decent flavor choices like Dutch chocolate, Swiss mocha, and French vanilla. They're also pretty easy to assemble. You have the choice of the ready to drink shakes which are already made for you and the kind that you mix yourself in a blender. These are also quick and easy and you can also control the texture of the finished product. I also add fat free syrups and sometimes fat free whipped cream to add even more variety, but the taste of the shakes without any enhancements are pretty decent. There is no chalky texture and no weird after taste. They are also pretty versatile. You can freeze them for an ice cream effect or you can use them as base for other recipes like cookies and brownies.

The Chili And The Eggs: I eat both of these options several times per week. The eggs are nice at breakfast of course, either straight up or with veggies added to make an omelet. But, they are also extremely versatile for meals well after morning. You can wrap them in a fat free tortilla with fat free cheese and have a nice wrap. I use the chili in much the same way. It makes a mean burrito, especially when you throw in some fat free sour cream.

The Medifast Protein Bars: Since you eat six times per day on this diet, you appreciate it when you only have to open a wrapper, eat and go. Such is the case with these bars. These taste very nice and some of the flavors are real standouts. The chocolate mint reminds me of girl scout thin mint cookies and I really like the chewy texture of the peanut butter bar. The only downside to these is that the company only wants you to eat two of these per day since they are a bit higher in calories. However, when you need a sweet fix or need to eat something quickly, these more than fit the bill.

The Cappuccino And The Hot Chocolate: In case you haven't figured it out, I like sweets. And, I really like sweets first thing in the morning. I used to be a Starbucks junkie, but these are nice substitutions. These are two separate foods but I mix them together (careful to use only 1/2 serving each) to concoct something that is a lot like a mocha coffee. I am pretty confident that I will still consume these even when I'm on the maintenance phase of the diet.

The Oatmeal: I was a little hesitant when I found out that this is really a high protein diet. I'd tried Atkins and south beach before, but the lack of breakfast carbs like cereal was very difficult for me. I like eating cereal for dinner sometimes and I was very worried that I would have no good substitute. However, the Medifast oatmeal is quite good and allows me this carb-like fix at any time of the day. It taste a lot like Quaker and comes in nice flavors like brown sugar, blueberry, and peach.

The Medifast Pudding: This is a nice snack without any additions, but it's great when used as a base for other baked goods like muffins. I also use the fat free syrups and fat free whipped cream mentioned earlier to make sort of a mock ice cream sundae.

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The Capital Cities of Australia - 6 States With Tips For a Backpacker

As a backpacker, you are defined as a budget traveller. You are more attractive to back packer hostels than expensive hotels, and you are into back packing because you are ready to travel. I have been travelling since i was nineteen, and i understand what it is like to budget travel. I had to stop travelling because i wanted to start a wonderful family. There is one place that i still continue to travel to this day, but not as a backpacker anymore. It is a place where it is so laid back, that i will not be bothered to give you the details about the history and politics of this country. So lets get into it.

Australia is made up 6 main states and 3 mainland territories. There are also another 8 Australian external territories.

1. New South Wales
New South Wales has beaches, busy cities, the outback, and snowy mountains. This is a great place to start a fantastic holiday. The western suburb has the outback, which includes old mining towns and landscapes. In the northern suburbs there is subtropical rainforest that hold rare and endangered species. If you wanted to reach the snowy mountains you can find them at Kosciuszko National Park.

- Sydney:

This city is the capital of New South Wales. It has beautiful harbours, good accommodation and transport. The majority of the population is down to earth, fun and loving. The attitude is very welcoming because most people there are open to answering your questions, so they can point you out into the right direction. The places you should see in Sydney include:

The main two landmarks: The Harbour Bridge & Opera House. To get a nice view of these places, you should take a ferry to Manly, it is way cheaper, or walk across the Harbour Bridge for free.
The Royal Botanical Gardens, this garden has many multiple walk ways and another opportunity to view more of the Harbour.
The Rocks, this place is a very old Sydney neighbourhood. It has historic buildings and with its market there is a personal charm to this place.
During Christmas and New Year, there is the annual celebration of Sydney to Hobart yacht racing. You should catch the best New Years celebrations as well.
Late in February, the every year celebration of Gay and Lesbian Mardi Gras is held that shows you a colourful parade in Sydney.

The best 'must do' activities in New South Wales:

Walk across the Sydney Harbour Bridge
Ride the ferry on Sydney Harbour
Visit Bondi Beach
Learn to surf at Byron Bay
See some actual Kangaroos at Pebbly Beach in Murramang National Park

2. Queensland
This state is popular because of the beaches, Great Barrier Reef and its theme parks. With so many outdoor activities like bungy jumping, paragliding, hiking, whale watching and white water rafting. You could not easily be bored there.

- Brisbane:

This city is the capital of Queensland. This is a desirable place to live in Australia; it is the largest city in Queensland. It is sophisticated in the urban areas, which some people there call it Bris-neyland or Bris-vegas. The places you should see in Brisbane include:

Moreton Bay has around 305 islands. You can bush walk, off-road and sunbathe all on the same day.
North Stadbroke lets you easily catch ferries, take tours or dive to see marine life like whales and dolphins.
The city Botanic Gardens is a good place for a quiet lunch near the river.
Roma street Parklands.
Mt Coot has a tour that you can use to see more of the city and its surrounding islands.
Kangaroo Point Lookout is a place that you will be climbing or abseiling to see its views.
South Banks Parklands is very attractive to many backpackers, because there is an artificial beach that you can swim and relax in.
Queen Street Mall is in easy walking distance and is interesting to do your shopping in. Check out the small china town as well.

The best 'must do' activities in Queensland:

Club crawl on the Gold Coast
Drive a four wheel drive on Fraser Island
Sail near Whitsunday Islands
White water raft on Tully River
Dive/Snorkel into the Great Barrier Reef

3. Western Australia
This is a large state and it covers a third of Australia. This has a population of over two million people and most of them live in Perth. With it being so spacious, you can travel there and not pass towns for miles. You will just see isolated petrol stations on passing by highways. Some of the places you should see in Western Australia include:

- Perth

This city is the capital of Western Australia. This city has some of Australia's best beaches, nightlife, markets and parks. It is the sunniest capital that has endless outdoor activities to do like fishing, relax on a boat or surf. Some of the places you should see in Perth include:

Kings park, this is a pretty place for a picnic and you can view the city from this point
The Zoo in Perth is excellent and is south of Swan River. You can reach it by ferry.
Fremantle, you can smell the sea air off from the port. There are weekend markets and outdoor cafes to enjoy.

The best 'must do' activities in Western Australia:

Watch the dolphins at Monkey Mia
See a film, under the stars at Broome's Sun Pictures Cinema
Hike in Karijini National Park
Swim with whale-sharks on Ningaloo Reef
Visit Bungle Bungles
Go to Wingaloo Reef to view marine life

4. South Australia
This state is popular for festivals like food and wine. It has great beaches and a great view of the outback. Known as a wine state, it has produced 70% of Australias best wine. Some of the places you should see in Western Australia include:

- Adelaide

This city is the capital of South Australia. It prides itself on its live music, arts scene and its historic building heritage, the Festivals at Botanic Park and other places that you should see in Adelaide include:

WOMAdelaide which is an annual world music and dance festival
Bi-annual Adelaide Festival of Ideas
Adelaide Film Festival
The Feast Festival - Gay and Lesbian culture
Adelaide festival of Arts

The best 'must do' activities in Western Australia:

Sleep in an underground hostel in Coober Pedy
Search for kangaroos on Kangaroo Island
Hike in Wilpena Pound
Taste wine in Barossa Valley and Coonawarra wine regions

5. Tasmania
This has no outback; this place has mountains, green hills and raging rivers. Since this is a small island there are a few activities to list that you should do, that i have below:

The best 'must do' activities in Tasmania:
Boat trip on Strathan Macquire Harbour
Get lost in Hobart's Salamanca Place Market
Hike between Cradle Mountain and Lake St Claire
Learn about convicts in the past at Port Arthur
Walk to wine Glass Bay
Visit Tasman Pennisula, to experience what it would be like to be a convict from the past

6. Victoria
This is the smallest state. You can reach particular destinations in a days drive. Some of the places you should see in Western Australia include:

- Melbourne

This city is the capital of Victoria. It has lovely parks and gardens. Melbourne is on the banks of the Yarra River and shores of Port Phillip Bay. It is the second largest city and has around four million people. This city hosts major events like the Australian Formula One Gran Prix, Australian Tennis Open, Australia Football League Grand Final and Melbourne Cup Horse Race. The places you should see in Melbourne include:

Toorak Road and Chapel Street, this has the best shopping and dinning
Carlton has Italian all over it, this place has many pizza and pasta restaurants
Victoria Street has Vietnamese all over it, this has Vietnamese cuisine that is cheap and authentic
St Kilda has the best cake shops. On Fitzroy Street there is a 24 hour night life and on Ackland Street there are cafes and delicacies. There is a theme park called Luna Park and St Kilda beach has a weekend craft market.
Bruiswick Street is a busy place. There are tons of alternative lifestyle shops, second hand clothing stores and fun restaurants.

The best 'must do' activities in Victoria:

Find hidden bars/cafes in the lane ways of Melbourne
See penguins waddle near Phillip Island
If you are a fan of the local show 'Neighbours', take the neighbours tour and then go to a neighbour trivia night
Drive along Great Ocean Road
Visit Ballarat and Bendigo, which are gold mining cities
See the Grampians National Park that has wildlife

Take the time to enjoy my favourite locations, enjoy the laid back community and be free to do it. With my chosen locations, they are inexpensive and you can save a lot by not spending so much. The only thing you need to stress about is, when it will be the next time I come back to Australia going to happen again. Time does fly by when you are there.

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