Please watch the two videos above detailing the amazing outlook that Baltimore Raven's Director of Player Development O.J. Brigance displays as he battles amyotrophic lateral sclerosis (Lou Gehrig’s disease). Please never take your health or life for granted and cherish each day.

The last 25 years has seen the growth of a cottage industry in the study of the health effects of drinking coffee. And no wonder - over 400 million cups a day are consumed throughout the world. But for decades health workers warned that the habit might be unsafe. Recent studies show the opposite is more likely to be the case.

Caffeine, one of the main ingredients in coffee, has long been known to be a mild stimulant. That can raise blood pressure, increase heart rate and produce the occasional irregular beat. But most researchers now believe the effect is mild and short-lived.

By contrast, the emerging data about the health benefits of coffee consumption are numerous and diverse.

There's strong evidence that coffee reduces the odds of developing colon cancer, but only at higher levels of consumption - four cups a day or more. That much intake may well outweigh the benefits.

But other benefits accrue even at moderate levels of coffee drinking.

Coffee, like wine, contains antioxidants that help prevent heart disease and certain cancers by removing cell-destroying oxygen radicals from the blood. Some studies say the concentration of antioxidants is greater than that found in cranberries, apples or tomatoes. Scientists, however, point to the many other valuable vitamins, minerals and fibers in fruits and vegetables.

Apart from the obvious contribution to mental alertness, Chinese studies strongly suggest that coffee can even help reduce the effects of Parkinson's disease.

American and Scandinavian studies both suggest that decaf and regular coffee help reduce the risk of type-2 diabetes. Good news for the Scandinavians who have the highest per capita consumption in the world.

There's some evidence that coffee may reduce the risk of developing kidney stones and gallstones. Other digestive system benefits have been seen, as well. Caffeine increases the secretion of stomach acid, which aids digestion.

Caffeine has been shown to reduce constriction of airways in asthma sufferers, with moderate consumption. In addition to the caffeine, coffee contains theophylline, a bronchodilator which helps the effect.

But those benefits, not surprisingly, come with risks.

Though mammalian sperm swim faster, longer and farther in fluids laced with coffee some studies link heavy coffee drinking with reduced fertility.

Increased coffee consumption has been associated with higher blood levels of homocysteine, recently shown to be a risk factor for coronary heart disease. Other studies show an increase in LDL-cholesterol (the 'harmful' kind). To what degree these factors actually contribute to heart attacks is a matter of debate.

Coffee contains cafestol, which is known to raise cholesterol levels, mainly in coffee made by the European method of boiling ground beans in water. Percolated or filtered coffee, favored by most Americans, however, removes it. Decaf coffee may be an exception.

Women who drink coffee lose more calcium and tend to have less dense bones than non-caffeine consumers. Those who drink four or more cups per day also have twice the risk of urinary incontinence.

All in all, though, most agree that the benefits - at least at moderate consumption levels - outweigh the risks. By the way, for those heavy drinkers looking for a substitute, colas contain one-third the amount of caffeine per ounce. But somehow drinking a Coke instead of a Latte doesn't seem worth the risk.

Here's what you MUST DO this year to succeed at living a healthier and more fit lifestyle:

1) Change your mindset: You must develop a clear picture in your mind of the person that you want to become. Then start living your life as though you are ALREADY that person. Your thoughts control your actions.

2) Create a  support system: Friends, family, co-workers, workout partners and anyone else in your life who will lift you up when you need a boost are all part of your support system. If you have people in your life who sabotage your efforts, you need to remove them from your support system. Surround yourself with positive people who will give you the help and encouragement you need to succeed.

3) Have a short memory: This phrase is often used in sports to encourage athletes to forget that last strikeout or fumble. By dwelling on past mistakes or shortcomings, you'll never be able to move forward towards your ultimate goal. You WILL miss a workout or stray from your diet. But if you develop a short memory, you'll be able to prevent those occasional challenges from completely derailing your efforts. 

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1.  Working out on an empty stomach:
If you hear  rumbling in your stomach, the rumbling is trying to tell you something - you need fuel!  Ignoring hunger forces your body to run without any fuel possibly decreasing workout performance and intensity.  Before you exercise or do any physical activity, always eat a light snack such as an apple.

2.  Relying on energy bars and drinks:
Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer.  Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast:
Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4.  Low carb diets:
Your body needs carbohydrates for your muscles and the storing of energy.  

5.  Eating what you want:
Eating healthy and exercising doesn't give you an all access pass to eat anything you want.  Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories:
Although losing weight involves calories, losing it too quickly is never safe.  What you should do, is aim for 1 - 2 pounds a week.  Always make sure that you are getting enough calories to keep your body operating smoothly.  If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol:
Water, milk, and juice is the best to drink for active people. You should drink often, and not rely on thirst to be an indicator.  By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, the better you'll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.