FIRST THING IN THE MORNING
The best time to eat fruit is immediately upon waking. While you sleep, your liver burns up its glycogen to supply needed glucose to the brain during your nightly fast. When liver glycogen levels begin to dip a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain. When you wake in the morning you are a muscle-burning machine. At this time of day you will not have to worry about fructose being converted to fat, so eat up. The fructose will be put to good use for restocking the liver glycogen levels and switching off the signal to burn muscle protein.

Best morning choices (pick 1 or 2):
Pineapple (1 cup diced)
Honeydew melon (1 wedge)
Orange (1 medium)
Banana (1 medium)

PRE-WORKOUT
Another good time to eat fruit is about 30-60 minutes before a workout, particularly if you haven’t eaten a high-carb meal for several hours. The fructose will replace the liver glycogen that’s been used throughout the day, which will be used to steadily deliver glucose to the working muscles while you exercise and help to spare the glycogen in the muscle cells. This helps to prevent muscle fatigue that usually comes on strong as muscle glycogen levels begin to fall.

Best pre-workout choices (pick 1 or 2):
Pear (1 medium)
Watermelon (1 wedge)
Apple (1 medium)
Cantaloupe (1/2 melon)
Grapes (1 cup)
Strawberries (2 cups)
Raspberries (2 cups)

POST-WORKOUT
After a workout there is nothing wrong with eating some fruit to replenish your glycogen levels in both your muscles and your liver. Just remember that two servings of most fruits will only provide about 20-30 grams of carbs. For those who want to optimize muscular gains you’ll need to kick the carb grams up to at least 40-100 grams by also eating some white bread, potatoes, rice or oatmeal, or making sure the whey protein you’ll also need at this time contains at least 20 grams of carbs.

Best post-workout choices (pick 1 or 2):
Cherries (1 cup)
Peach (1 medium)
Apple (1 medium)
Cantaloupe (1/2 melon)
Grapes (1 cup)
Strawberries (2 cups)
Raspberries (2 cups)

FRUITS FOR SUPPS?
The value of fruit goes way beyond glycogen replenishment. Check out these little-known supplement-mimicking benefits of some popular produce:

Grapefruit
Subjects who ate half of a grapefruit with meals or drank 8 ounces of grapefruit juice three times a day lost 4 pounds (with some losing more than 10 pounds) in 12 weeks without dieting.

Orange
The king of the citrus world is a great pre-workout snack because the vitamin C helps protect nitric oxide (NO) from being broken down by free radicals. It also helps to have one post-workout because of these same antioxidant effects.

Apple
Apples contain polyphenols which have been proven to increase strength and fat loss.

Cherries
Grab a handful of cherries post-workout to reduce inflammation and enhance recovery. The wonder ingredient? Anthocyanins.

Watermelon
This citrulline-heavy melon helps you with blood flow and nutrient delivery since citrulline gets converted to arginine and NO.

Gargle with salt water when you get home, take salt water on a q-tips and swab your nostrils.  also drinking warm fluids will help as well , keep you hands out of your mouth, and WASH YOUR HANDS!!!! can’t stress that enough…

If you do get a fever, know that going to the clinic is not the best move unless you can’t control it.  Flu’s are not fixed by medications, they are a virus and so the body must fight it off…

Stay Healthy!!!

2. Yoga has benefits in the bedroom
Guarasana, or Eagle Pose, is a posture that sends fresh blood and oxygen to the sexual organs, so this is a particularly beneficial exercise for men in revitalizing their bedroom prowess! Trikonasana, or Triangle Pose, is a marriage of the heart and the lungs, two organs that don’t usually interact. Not only does this posture increase cardiovascular endurance, but it is also the only known yoga posture that utilizes every organ, muscle and joint in the body.

3. Yoga works for every size
It does not matter how you look when you practice yoga. Whether you’re a 250-pound linebacker or a 150-pound triathlete, yoga will push your personal boundaries by increasing your own flexibility, endurance and muscle strength.

4. Yoga decreases muscle soreness
Yoga is hugely beneficial in working out stiffness from other sports. When muscles are fatigued, they build with lactic acid, and yoga, which stretches and releases tension, helps flush that away. runners in particular find yoga the best activity after a long endurance jog.

5. Yoga restores energy levels
Yoga practice doesn’t deplete your body of all of your energy after a class — like, say, a gym workout, where your body is entirely fatigued after your session. Instead, it actually increases your vigour, making you feel more aware and revitalized.

6. Yoga trains your focus
Athletes like Wayne Gretzky, Kareem Abdul-Jabbar and John McEnroe have heightened their performance levels through practicing Bikram yoga. By combining mental, physical and emotional strength, they became better athletes at their chosen sport. Men can’t seem to let their egos go, and in yoga, you have to train your mind to shut down — to stop thinking about work, what you’re going to have for dinner or whether the Raptors are going to win the game. Traditionally, men have a more difficult time doing that than women, although, once they do let go, their focus on the positions — and the difficulty in holding them — improves vastly.

7. Yoga flushes your system
The practice of yoga is often referred to as “intense,” especially in Bikram. When you are working in a room heated higher than your body temperature, you sweat a considerable amount. The pounds dramatically shed off your body and, more importantly, you rid yourself of all the pent-up toxins. Due to the heat in Bikram, it has been noted that you are essentially creating an artificial “fever” in the body, therefore enhancing the immune system.

8. Yoga balances the mind
Yoga has such a great sense of community to it and it really allows for mental clarity and focus. After you practise, you feel more grounded, less self-absorbed and calmer. This type of mental clarity really helps in other sports or activities you may be involved in.

 information retrieved from an online article

The benefit: less calories, less fat, less sodium,  more nutrition for your body