Tuscan Pork with Chickpeas and Spinach

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Ingredients

• 1/4 cup olive oil
• 1/2 cup onion, chopped
• 1 1/4 pounds pre-marinated* lemon-garlic pork fillet, cut into 1/2″ thick
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (15-ounce) Italian-seasoned tomato sauce (without added sugar)
• 1/2 teaspoon salt
• 20 ounces (approx. 2, 10-ounce bags) baby spinach leaves
• 2 tablespoons lemon juice

*If you’d rather DIY,  mix 4 cloves minced garlic, 1 lemon zested and juiced, and 1/4 cup canola oil and marinate overnight.

Directions

1. Heat the oil in a large skillet over medium-high heat. Add the onion. Cook, stirring occasionally, for about 2 minutes, or until fragrant. Scrape the onion to the side.
2. Add the pork. Cook for about 4 minutes, turning once, until browned on both sides.
3. Add the chickpeas, tomato sauce, and salt. Stir. Adjust the heat so the sauce is at a moderate simmer. Cover and cook for 5 minutes.
4. Add the spinach, a large handful at a time, covering the pan between each addition. Cook for about 3 minutes total, or until all the spinach wilts.
5. Transfer the pork to plates.
6. Add the lemon juice to the pan. Stir to combine. Spoon over the pork.

Source: Tuscan Pork with Chickpeas and Spinach – MyFitnessPal 

Image Credit: Tuscan Pork with Chickpeas and Spinach

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The Single Dumbbell Workout Plan

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When you walk into a gym that seems overly crowded and filled with terrible equipment, you should head straight for the dumbbell rack. You can begin a single dumbbell workout plan that will strengthen your entire body without you having to stand in long lines to use old equipment. Here are four exercises that must be added to your workout plan.

Focus on heavy lifting during this workout. If you are a regular lifter, you should begin with a weight of about 45 pounds. Those who are just getting back to the gym after a hiatus should stay in the 20-30 pound range. You may notice that there aren’t any supersets, but this because they are unnecessary when you are doing movements that are complex and demanding on the metabolism. You should rest for no more than a minute and a half between sets and two minutes between your exercises. You should aim for a 45 minute session that leaves your body sore and covered in sweat.

One-Arm Dumbbell Snatch

This is a great exercise to add to your single dumbbell workout plan. It works on the majority of your pulling muscles while improving your coordination and timing. Begin with your feet shoulder-width apart and squat enough for the dumbbell to rest between your legs near your shins. Make sure that your back remains flat and avoid using your opposite arm for support. Next, thrust your hips forward while slightly jumping upward and allow the momentum to move the dumbbell to a place that is level with your eyes. Pull the weight up rather aggressively until your arm locks out overhead. This should all occur with one motion. Hold the weight close to your body without allowing it to swing outward. You should do four sets with eight repetitions for each arm.

Goblet Squat

Dumbbells are not as wielding as loaded barbells, so the goblet squat uses far more muscles than the back and barbell front squats. In order to stay upright, you will need to fire stable, small muscles. The front load will allow your torso to remain in a a vertical position, which means that you will have an improved alignment and more depth. Doing goblet squats with the right techniques can be rather difficult, but it will allow you to increase to the level of mobility needed for solid front and back squats. In order to do it, sand with your feet positioned a bit wider than your shoulders and hold the dumbbell to your chest. Push your hips back and make sure to keep your chest up, then squat until your elbows touch the inner part of the knees. Complete five sets of 15 reps.

Single Arm Plank And Dumbbell Row

One of the main functions of the abdominal muscles is to help keep your torso stable against any outside forces (like when someone runs into you when you are walking down the street). The perfect solution to this is doing anti-rotational planking. On a bench or some other knee-level surface, plank with your arms resting on the bench, feet firmly planted together on the floor, arms straight and a dumbbell in one of your hands. Move the hand that contains the weight from the bench so it hangs down on the side. Engage your abdominal muscles and plank as if both hands remain on the bench. Keep your hips level without twisting them, row the weight up to the torso and squeeze the shoulders together at the top. Lower the weight down very slowly and repeat . Complete four sets of 12 repetitions for each arm.

Turkish Get-Up

This is the last move of the single dumbbell workout plan. It will help strengthen your core. back, legs. shoulders and chest – basically, everything – and it will help condition your metabolism, increasing your heart rate quickly when you stand straight up with the weight then lower it back to the floor. If you do several of these in a row, it can be as tiresome as sprinting.

Lie on your back with the dumbbell in your hand held up over your right shoulder. Bend the right knee and keep your right foot flat. Move your left arm into a 45-degree angle and shift all your weight to the left side of your body. Press the left palm on the floor, raise your hips and move your left foot backward until you are kneeling on the left knee. Keep the right arm in a steady position and stable to the shoulder. Keep your eyes on the dumbbell for the duration. At this point, shift your weight on the right side and stand with the dumbbell remaining above your head. Now do each step in reverse while holding the dumbbell stable with your arm locked above you until you are positioned on your back again. Complete three repetitions on each side for a minute and a half each.

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Crispy Baked Kale Chips

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Ingredients

• 1 (6-ounce) bunch curly green kale
• 1/2 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon onion powder
• Salt to taste

Directions

1. Preheat oven to 300°F.
2. Remove stems from the kale leaves and chop into 1-inch to 2-inch pieces. Spin kale in a salad spinner to remove excess moisture or pat dry with paper towels. Transfer kale leaves to a large bowl.
3. Toss with olive oil, garlic powder, paprika, onion powder, and salt. Using your hands, gently massage oil into leaves.
4. Spread kale leaves in a single layer onto a baking sheet or two. (Make sure leaves don’t overlap.)
5. Bake for 20-25 minutes or until kale leaves have darkened and dried. Let sit on the stovetop for 5 minutes to cool before serving.
6. Store extra chips in an airtight container.

Source: Crispy Baked Kale Chips – MyFitnessPal

Image Credit: Crispy Baked Kale Chips 

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Surprising Diet Advice: Why Science Justifies Eating Fried Food

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Surprising new research indicates why science justifies eating fried food. When vegetables are either fried or sautéed in EVOO (extra virgin olive oil), cancer-fighting compounds are strengthened.

Vegetables in general are good for your body. However, by frying them with EVOO, you improve them in two important ways. First, you give them a boost in taste. Second, you make them even healthier for you.

That may not sound right, but you did see the line correctly. You need to FRY the vegetables. The University of Granada just put out a study that indicates that cooking vegetables in this way has a number of benefits. The food can help you stave off cancer. It can help you age well and even keep you from developing macular degeneration and diabetes.

Whenever you cook a vegetable, you decrease the amount of nutrients it has. This is because when a vegetable is boiled, vitamins are released into the water. As a result, frying was thought to be harsh on food as well. However, this latest study shows that might not be the case.

Researchers worked with eggplant, tomato, pumpkin and potato to determine why science justifies eating fried food. They removed both the skin and the seeds, and they cooked the vegetables in several different ways. They were boiled in water, boiled in water and extra virgin olive oil, fried in EVOO and sautéed in EVOO.

After the vegetables were done, researchers looked at several aspects of the food. They examined the moisture content, number of phenols, dry matter, antioxidant capacity and fat. Vegetables that were fried in extra virgin olive oil had more fat, less moisture and had higher antioxidant and phenol levels. These same results were not found among the other methods of cooking.

As a result, the researchers determined that using oil to transfer the heat led to higher levels of phenolic compounds in vegetables. This means that the vegetables are even better for you, although they do have more calories as a result of the cooking process. Boiling did not have this same effect, because the heat transfer took place in the water.

It is important to remember that fat is not the enemy. Keep an eye on the amount of oil that you are eating, however; you do not want to go overboard.

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Expiration Dates on Your Food Mean Nothing

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Most of us don’t like endings; but when they play a direct role in our digestive processes, that’s a different story altogether. Food items we have picked up from the grocery should therefore be examined to ascertain until when they are good for. But, in light of a recent finding, the effort may not even be worth it: expiration dates on your food mean nothing.

Expiration Dates on Your Food Mean Nothing

Sell by, best if used by, expires on, display until; the shelf life of food seems like it’s a well regulated, concrete affair, but it’s not: It differs by region and type of food. In the end, those labels mean almost nothing, which leads to both food waste and an assumption of safety. Read More…

Just because expiration dates on your food mean nothing does not mean you don’t have to care about freshness, though. Eating fresh food is still a wonder in a world of ready-made canned items, and it comes with plenty of benefits, too.

More nutrients. Fresh food contains more naturally-occurring nutrients not readily found in processed food. This is why vegetables and fruits are better bought from the market. Fresh turkey breast also contains less extra sodium or fat than turkey deli meat.

• More enzymes. The enzymes in processed food are believed to have been removed to prolong its shelf life. In fresh food, however, enzymes are present to do what they ought to: assist with digestion.
• More hydration. Dry food may not be altogether bad, but it is less appetizing than fresh, hydrated food. Plus, more hydration means more nutrition for your cells.
• More servings. Frozen food generally has less portions of the food, compared to when you can just pick up the produce.

To be sure that you’re eating fresh, mind these suggestions:

Buy organic. No chemical additives, but quite pricey. If you don’t have the budget for it, opt for food that can be eaten unpeeled or those with thin skins.

Buy local. As much as possible, source your food from your area’s farmer’s market. This lessens the time it takes for the food to be transported, as well as the uncertainties involved in having food grown elsewhere.

Image Credit: Expiration Dates on Your Food Mean Nothing – Life Hacker 

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Reasons Why You Still Can’t Lose Weight: No, It’s Not You

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We have all been there: we slave away at the gym or at home, trying to free up some space on the waistband of our jeans. But we can’t seem to get it right. Now, a new study surfaces to explore one of the possible reasons why you still can’t lose weight even after all that exercise.

Here’s why you exercise so much and still can’t lose weight

(CNN)If you are intensifying your running regimen in hopes of losing weight, you might be running around in circles: There is a limit to how many calories we can burn through exercise, a new study suggests.

The grim message comes from a small study of a group of 332 adults living in the United States, Jamaica and Africa, some of them more sedentary and some more active. A team of researchers measured their activity level for seven days using an accelerometer, similar to the kind in the
Fitbit and other wearable devices, and also measured the number of calories the participants burned over the week. Read More…

While our bodies may be naturally hard-wired to resist radical weight loss, there are still some ways we can ensure the successful – and healthy! – losing of the extra weight. First off is burning calories without actually exercising, which may not lead to the plateau that seems to suspend our metabolism. In the same way that standing can help you burn calories, twitching is also effective. Small, seemingly insignificant things such as tapping your feet or drumming your fingers still expend energy, which drives your metabolism.

Also, eat healthy. Low-calorie foods such as celery, cucumber, carrots and tomatoes do not make as big of a dent in your eventual weight as food items like, for instance, pasta. Even better, there are certain foods that actually burn calories – and hopefully help you find a stop to the reasons why you can’t lose weight. These include whole grains, fruits, yoghurt, blueberries, and almonds.

As much as possible, do not eat anything that you know will go straight to your thighs – but do not also deprive yourself too much that you will get tired of healthy food and forever abandon it. Try to find a balance, but also try to tip the scale in favour of a healthy diet.

Lastly, drink water. Water is the basic component of every chemical process in the body – including your metabolism. It does not, by itself, burn calories, but it can help you stay on track of your weight loss efforts as it helps keep hunger pangs away.

Image Credit: Here’s why you exercise so much and still can’t lose weight – CNN News 

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Study Finds Certain Strains of HIV Resistant to Key Drug Tenofovir

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According to the World Health Organization, around 35 million people in the world were living with HIV at the end of 2013. New cases have since been diagnosed and logged, which – more than anything – makes the epidemic one of the most serious issues we have all had to deal with. Now it seems like another hurdle has to be jumped as a study finds certain strains of HIV becoming resistant to key drug administered to a lot of patients.

HIV becoming resistant to key drug, study finds

Strains of HIV are becoming resistant to an antiretroviral drug commonly used to prevent and fight the virus, research has suggested.

HIV was resistant to the drug Tenofovir in 60% of selected cases in some African countries, according to the study, which covered a 17-year period.

The research, led by University College London, looked at 1,920 HIV patients worldwide who had treatment failure. Read More…

While that is still in the works, we can all do our part in helping people living with HIV in Africa and in other parts of the world find a little solace and comfort. 

• Providing emotional support. The stigma surrounding HIV is widespread, and it can easily make someone with the condition depressed, anxious, or otherwise emotionally bothered. Support groups that aim to share hope and information with HIV patients and their families can do a lot to ease the pain and stay on top of new information about the condition.
• Starting wellness programs. News of HIV becoming resistant to key drug Tenofovir does not have to mean there is no more hope for patients. If you have the resources necessary for them, wellness programs for people living with HIV can do a lot to manage their health. They don’t even have to be expensive; a simple vegetable gardening project can already contribute something of significance.
• Educating people. Lastly, committing to spreading news and information vital to the prevention and management of HIV is important. For instance, educating people about staying HIV-free or, if they contract it, managing the condition can mean a world of difference in communities. More open discussions on the disease should also be done to better facilitate communication exchange, in the hope that it will lead to some truly good news for patients some day.

Image Credit: HIV becoming resistant to key drug, study finds – BBC News

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Roasted Cauliflower Salad

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Ingredients

• 1 cup Black or Green Lentils (gluten-free if necessary), uncooked
• 1 head of Cauliflower, cut into 1-2 inch florets
• 2 tablespoons Olive Oil
• ¼ teaspoon ground Cumin
• ¼ teaspoon ground Cinnamon
• ¼ teaspoon Garlic Powder
• Pinch of Cayenne
• Sea Salt & Ground Pepper, to taste
• 2 tablespoons Tahini
• 4 tablespoons Lemon Juice
• 1 teaspoon Maple Syrup
• 10 Medjool Dates, pitted and chopped
• ½ small Red Onion, chopped
• 4 cups loosely packed Spinach

Directions

1. Pre-heat oven to 425°. In a saucepan, combine the lentils with 2 cups of water and bring to a boil. Simmer over moderate heat until tender, about 20 minutes. Drain well and let cool.
2. Place cauliflower, oil and spices (cumin, cinnamon, garlic powder, cayenne, salt and pepper) into a large bowl and toss. Spread mixture on a large baking sheet or stone and roast for 20 minutes or until the cauliflower has browned and become tender. Be sure to toss the cauliflower at least once while roasting.
3. In a bowl, whisk the tahini with the lemon juice, maple syrup, and 2 tablespoons of water until smooth. Add the lentils and season with salt and pepper; toss to coat. Add roasted cauliflower into the bowl. Then add your dates, red onion and spinach. Toss the salad a bit, plate and serve.

Source: Roasted Cauliflower Salad – MyFitnessPal

Image Credit: Roasted Cauliflower Salad

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Ginger-Garlic Spiced Pork Chops

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Ingredients

• 4 (4-ounce or 115 grams each) boneless center-cut loin pork chops (about 1/2 inch thick)
• 2 tablespoons brown sugar
• 2 teaspoons paprika
• 2 teaspoons ground coriander
• 3/4 teaspoon salt
• 1/2 teaspoon crushed red pepper
• 1 tablespoon bottled minced ginger
• 2 teaspoons bottled minced garlic
• Green onion for garnish (optional)

Directions

1. Lightly score a diamond pattern on both sides of pork. Combine sugar and next 6 ingredients (sugar through garlic); rub evenly over pork.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 4 minutes on each side or until done. Garnish with sliced green onions, if desired.

Source: Ginger-Garlic Spiced Pork Chops – MyFitnessPal

Image Credit: Ginger-Garlic Spiced Pork Chops

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New Study Finds Caffeine Doesn’t Cause Heartbeat Irregularities

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Caffeinated products such as coffee, tea, and chocolate are among life’s greatest pleasures. When life starts to get a bit too much, we know we can always rely on them. What’s better is that, despite claims to the contrary, a new research finds that caffeine doesn’t cause heartbeat irregularities – so we can feast to our heart’s desire!

Coffee vindicated: Caffeine doesn’t cause heartbeat irregularities, study finds

It may speed you up in the morning, but drinking coffee, tea or chocolate does not appear to cause heart palpitations, heart fluttering and other out-of-sync heartbeat patterns, researchers say.

Their report challenges a widely held belief that caffeinated drinks may cause irregular heart rhythms that can lead to heart failure or dangerous heart rhythm disorders. And it’s another reason to enjoy that morning cup without guilt. Read More…

Good news, then, for all of us who need a little caffeine to be at our best. But just because caffeine doesn’t cause heartbeat irregularities does not mean your heart is all set. There are some ways we can ensure our cardiovascular health, such as:

• Visiting your doctor regularly. Annual checkups are important to staying on top of your health, especially if you are above 35. Have your cholesterol, glucose, and blood pressure levels checked, consult your doctor for the ideal diet, and follow recommendations.
• Eating the right food. Speaking of diets, there are certain foods that help keep your heart healthy. Fruits and vegetables make the top of this list, as well as fish. If you need more help, look for grocery labels that determine which foods are rated good for our hearts. While you’re at it, don’t forget to keep yourself hydrated. Carry a water bottle around with you, and frequently drink from and refill it.
• Exercising. Finally, exercise. The benefits of consistent physical activity for our hearts have long been established, and it will be a shame to miss out. You can opt to go to the gym, or you can do it from the comfort of your own home. Find an exercise program that you like, and consult a professional for the exact specifics such as the duration of the routine, its frequency, and other important information.
• De-stress. Keeping ourselves happy keeps our body functioning the way that it should.

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Olive Oil Sold as HIV and Cancer Cure by Self-proclaimed “Archbishop”

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HIV and cancer are among the most deadly conditions that exist in the world today, and what is unfortunate is that no absolute cure has been found for either of them yet. That is not to say, however, that treatment suggestions do not exist. There are many, and among the more recent is olive oil sold as HIV and cancer cure.

Olive Oil Sold As HIV And Cancer Cure By “Archbishop”

At present, despite decades of research, there is no cure for HIV. So anyone who claims to be able to do so is lying. And that includes a case that has recently come to light in the U.K., where a man has been selling olive oil as a miracle cure for HIV. And cancer, of course. Read More…

While olive oil sold as HIV and cancer cure is not exactly the treatment that it purports to be, there are still plenty of ways to manage the conditions. Both exact quite high tolls, but with the right care, they do not have to take more than what they ought to.

If you or your loved one is living with either or both conditions, considering these tips may be of help towards reducing the negative impacts of the diseases.

• Getting the right help. There are various treatment methods available for the two conditions – and they do not usually include olive oil sold as HIV and cancer cure. It is critical to stick to the treatment recommended by the doctor, as well as follow medical instructions down to the letter. The duration of the treatment should also be strictly observed, and routine checkups should be done for continual assessment.
• Getting support. As important as physically taking care of the patient is looking out for his or her mental and emotional health. They are serious conditions that pose a lot of significant risks, yes, but reducing the fear that surround HIV and cancer is sometimes half of the battle. For this, a strong support system should be available to the patient to help him or her feel safe. Encourage the patient to open up whenever he or she needs to, too, to help ease his or her worries. And be understanding and loving.

Image Credit: Olive Oil Sold As HIV And Cancer Cure By “Archbishop” – IFL Science

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Running Outside vs a Treadmill: Which Works Best For You?

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A 2013 study found that 75 percent of 1, 200 Americans prefer running as their primary form of exercise – either around streets and parks or inside the gym. If you want to be a part of the statistics, you’re in for a treat as running offers a lot of benefits to those who consistently do it. But which type works best: running outside vs a treadmill?

Is it better to run outside or on a treadmill?

Runners have always had a view on whether treadmill running is easier than doing it outdoors. Michael Mosley weighs up his options.

For those of us who rather optimistically made a New Year’s resolution to do a bit more exercise, running is the obvious and popular option. But is it better to do your running outdoors, in the wind and rain, or to go down to your local gym and work up a sweat on the treadmill, while surreptitiously admiring your reflection in a giant mirror? Read More…

No matter which way you personally swing when it comes to running outside vs a treadmill, there are things all runners should remember to make the most out of the exercise. These include:

• Listening to what your body is telling you. Developing the right running style is integral to reaping the full benefits of the exercise. Before you start, do a head-to-toe inventory to assess your physical status, and be particularly careful with how different body parts are positioned. For instance, your neck and shoulders should be relaxed; your hips should also be aligned with your shoulders. Relax your hands, as well, and your arms should be bent in such a way as to form a natural arc from the hip to the center line.
• Warming up properly. This should come as no surprise, but it’s surprising how many runners fail to do this before a run. Warming up preps your body for the exercise, and it does not matter which side you take where running outside vs a treadmill is concerned. If you like to run after a day in the office, especially, loosening up is important.
• Developing your cadence. Finally, create a routine that you are comfortable with. One particular component of this is your cadence. 180 strides for both feet is considered ideal, but this can vary according to the length of your legs. If you can only do around 160, try taking quicker and shorter strides.

Image Credit: Is it better to run outside or on a treadmill – BBC News 

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Low Intensity Interval Training in 45 Minutes? Game!

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Going to the gym is something we all have to do every day. Some days, however, we all wish we don’t have to. If you feel like not spending more than an hour at the gym, this low-impact interval training by  Grokken trainer Jaime Mcfadden may make you a believer. Best thing about it: it only lasts for 10 minutes!

High intensity interval training has long been touted to be extremely beneficial to shedding off serious pounds, more so than other types of training. And this featured low impact interval training will live up to the hype. Each move lasts for 45 seconds, with 15 seconds of rest at each interval where you can still work your core. And you do not need an expansive space: as long as you have a little space that allows you to move freely, you’re good to go.

Try these low Intensity Interval exercises below!

• Reverse lunge with knee tuck. Keep your feet hip-width apart and step the right foot backwards to form a reverse lunge. Shift all of your weight then to your left foot and get your glutes working, then brace your core. Next, bring your right foot forward while also jumping off your left foot so you can bring your right knee to your chest. Land on your left foot, and start the lunge on the other side.
• Push-up with reach. Settle yourself in the push-up position and as you lower your chest close to the ground, slide one of your hands out in front of your body and keep the arm extended. Push both hands to the ground and squeeze your abs and go back to the start position. Repeat on the other side.
• Plie squat. Stand with feet slightly more than shoulder width apart. Hold a dumbbell between your legs with both hands while keeping your head up and your back straight. Lower yourself into a sitting position and hold it for 10 to 20 seconds. Then push both feet to the ground and get back up to the starting position.
• Dips. Raise yourself on two dip bars with your arms. Lower your body until your shoulders are below your elbows. Then push yourself back up.
• Standing crunch. The last exercise of this low intensity interval training, start by standing with feet hip width apart with your knees slightly bent. Lift your right leg and bend the knee at a 90-degree angle. Put your hands on either side of your head, but do not lock your fingers or pull your head. Crunch your right knee to your right elbow, while keeping your chest lifted and your spine neutral. Switch legs and repeat.

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3 Tips to Shed Body Fat for Good

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If you want to shed body fat for good, you have a lot of benefits to look forward to – and they are not limited to your physical appearance. Reaching your ideal weight prepares you for enhanced sports performance, increased strength, more stamina for cardio performance, and fewer risks for joint pains and other injuries, among others.

Fat loss training, however, does not give way to the same set of results for everyone who does it. And the main difference lies in our approaches to diet. Below are some tips designed to help you achieve all that you should from your training and keep off the extra pounds forever.

1. Make healthy lifestyle changes. Permanently losing fat is not only dictated by how much time you spend in the gym; it is also measured by the kind of lifestyle commitments you are making. Of course, you need to find an exercise program that challenges and entertains you enough that you will not have any issues continuing it. Equally as important is being realistic about your diet. You can’t expect to maintain your weight if you keep indulging in every day cheat days. Plan your meals around vegetables and fruits, with minimal starchy foods.
2. Keep your water bottle handy. Water is integral to fat loss because it is the basis for every chemical reaction that occurs in the body, including fat loss. Water also helps your appetite in check by keeping you full longer. If you have a 20-ounce water bottle, keep it within reach and make sure you empty it to the last drop around five times every day.
3. Less calories in, more calories burned. How much calories you need to take is determined by the sum of your resting metabolic rate and the number of calories you burn during exercise. To get your RMR, multiply your body weight in pounds by 13. Calories burned during exercise, on the other hand, range from 200 to 350 per half hour of lifting or moderate-intensity aerobic exercise. To shed body fat for good, eat less calories than what you can burn.

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Keep off the Extra Pounds with 3 Essential Foods for Fat Loss

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Anyone who wants to be fit knows that whatever we put inside our mouth plays a huge role in the results. This is why so much effort is being put into finding out what we should have in our cupboards and fridge, and subsequently planning them into our meals. If you want to make sure that you have in your kitchen what you need, too, check out these essential foods for fat loss and better health.

True, the American Council on Exercise says that no food is an absolute fat shedder – but some of them can better help you fit into that old pair of jeans faster. These include:

3 Essential Foods for Fat Loss

Spinach

Popeye’s favourite vegetable is so rich in nutrients but so low in calories, which makes it ideal for replacing high-calorie foods (such as half of the egg or cheese in your morning omelette). One cup of fresh spinach is said to only have 7 calories. Just make sure you buy it from an organic market.

Hummus

Yes, there’s a reason this dip is so popular. A study in the Journal of Nutrition and Food Sciences found that those who regularly eat hummus tend to have smaller waistlines and healthier diets. This is because this Middle Eastern specialty is packed with fibre and protein that will keep your belly feeling full longer, as well as slow-digesting carbs. Just don’t load up on it too much: two tablespoons are more than enough. When buying, also opt for the pre-made type with virgin olive oil.

Cucumber

Among the most essential foods for fat loss and improved health, cucumbers contain low calories – which makes it a perfect snack! One cup of it, for instance, only has 16 calories; an entire cucumber only has 45. Plus they have a lot of nutrients such as vitamin K, vitamin C, as well as antioxidants.

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Maple Glazed Brussels Sprouts

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Ingredients

• 1 pound (approx. 450g) Brussels Sprouts
• 2 tablespoons Olive Oil, divided
• 1 tablespoon Maple Syrup
• 2 teaspoon Balsamic Vinegar
• 3 tablespoons Red Onion, chopped
• 2 oz. (approx. 55g) Ham, chopped
• 1/3 cup (approx. 45g) fresh Yellow Corn Kernels
• 1/8 teaspoon salt

Directions

1. Preheat oven to 425 degrees F (215 degrees C). Line a large baking sheet with parchment paper.
2. Rinse the brussels sprouts and dry them thoroughly with paper towels. Chop off the bottom of the brussels sprouts and then chop them in half. There will be many leaves that fall off, but save them! They’re the best part.
3. In a medium bowl, mix the brussels sprouts with 1 tablespoon of olive oil, the maple syrup, and balsamic vinegar. Toss until everything is well incorporated. I like using my hands to rub all the flavor into the sprouts. Spread them on the prepared baking sheet in a single layer. Bake for 20-23 minutes or until the leaves are browned.
4. Heat a small skillet over medium-high heat. Once the pan is hot, add the remaining tablespoon of olive oil. Pour the chopped onions into the skillet and let it cook until the onions start to turn translucent (about a minute or two). Add the corn, ham, and  salt and stir everything. Cook for about 3-4 minutes, until the corn starts to turn into a vibrant yellow color.
5. In another medium bowl, mix the roasted brussels sprouts with the corn and ham. Serve as a side dish.
6. Refrigerate any leftovers in an airtight container.

Source: Maple Glazed Brussels Sprouts – MyFitnessPal

Image Credit: Maple Glazed Brussels Sprouts

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Lemon Artichoke Baked Salmon

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Ingredients

• 2, 5-ounce pieces of salmon
• 1 tablespoon olive oil
• 1 medium lemon, juiced
• 1 tablespoon white wine vinegar
• 2 green onions, sliced; light ends separated
• 1 garlic clove, minced
• 3 artichoke hearts, chopped (canned in water work great)
• Salt and pepper to taste

Directions

1. In a large bowl combine olive oil, lemon, and vinegar. Add in onions, garlic and artichokes.
2. Place the two pieces of salmon in a shallow bowl or pan and top with mixture. Sprinkle with a dash of salt and pepper. Marinate in fridge for 1 hour.
3. Preheat oven to 375 degrees F.
4. Bake salmon for 15 mins or until inside is no longer pink (mine took 15, yours may take less or more depending on size of salmon).
5. Remove from oven and serve warm.

Source: Lemon Artichoke Baked Salmon – MyFitnessPal

Image Credit: Lemon Artichoke Baked Salmon

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Rest-Pause Training For Muscle Growth

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If you are looking to boost your performance, you should know that taking a rest mid-set can help you to get out more reps while boosting your intensity and helping with training for muscle growth.

You may be familiar with the old saying that says you should finish what you start. However, you can change up this way of thinking when you are working out. This means that taking a break can be all that you need to get the energy needed to complete the job.

When you are bodybuilding, you will see that a good rest can be great for helping you to increase the intensity of the workout as you are training for muscle growth. When you rest, you can condense the work you do into less time and then take advantage of the bounce back ability that the human body has.

Your typical weight training set will be fueled by the short term energy in the body, which is the phosphagen system. This is energy that is produced without a need for oxygen and it works to handle high intensity workloads. However, it can burn out quickly, causing the tank to run a bit dry after only 10 seconds of exertion. At this point if you stop and rest for a few seconds, you can give your system what it needs to recover a decent amount. It may not be at 100%, but you are going to notice a difference.

It is normal to rest for around 30 seconds or up to two minutes so that you can recuperate fully. However, you can get back into your work and power routine for a few more repetitions just after 15-20 seconds. This will allow you to boost your intensity as you cram a whole lot more work into a short period of time.

This is something that you should only be using when you are training for muscle growth and not used too excessively. Burning out your stores of phosphagen can put a whole lot of unnecessary strain on your system, which could lead to a great deal of overtraining and burnout. As a way of occasionally bringing it to the highest level, you can get great results.

Here is how you can use the rest-pause technique along with seated cable wide-grip pulldowns:

1. If you are normally doing five sets of these pulldowns for anywhere between 8-12 reps for your back workout and going up in weight with each set, try this change instead. Do your first four sets as normal, then starting with the fifth set, pick out a resistance level of a weight that will usually cause you to hit muscle failure right around six reps. Start the set, doing as many reps as you can.
2. After you hit the initial failure, take a 15-20 second rest and be sure to take deeper recovery breaths. Some say that here is when you can set the weight down and others say to simply pause while holding the weight. It is going to be a matter of picking out which feels right to you.
3. Once you have gone through the pause in the set, continue on, going for just as many reps as you can before you hit the failure again. In the case that you haven’t reached your goal reps, you can add in another segment. Otherwise, you will want to terminate at the second failure point if you want to safely keep training for muscle growth.

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How to Injury Proof Your ACL

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It is fairly common for athletes to suffer from an injury to their ACL, also known as anterior cruciate ligament. Prior to the NFL season for 2015, there were 25 players that were benched due to this injury. However, these type of tears are not something that you only get on the field. There are a lot Americans that end up suffering from such an issue each year. While the ligament is small, any injury is devastating to an ACL because it works to keep the tibia set in place, while working to stabilize the knee. If you want to know how to injury proof your ACL, this is an article that aims to help.

Roughly 70% of the ACL injuries that take place are non-contact in nature, which means that it can happen whenever the athlete is decelerating, cutting or jumping. A routine move can cause a lot of damage due to the muscle imbalance that occurs. There are some muscles that are tighter and stronger than others, which means that you will end up compensating in order to move correctly. Routine moves can cause quite an injury to the ACL regardless of how hard the human body works to perform and compensate.

Even though you are not always going to be able to avoid something like a helmet to the knee, you can work to make sure that your body is properly balanced to protect your ACL if you are playing a game or even working out. The best way to prevent an injury would be to make sure that you are standing in a good position and always be on a decent angle. For instance, the pelvis should be in the proper position and your hip to knee position should be at a Q angle. If the Q angle is off, it can set off compensation all over your body, leading to injury.

Balance your legs and knee stability with the following exercises;

Outer Quad – Vastus Lateralis Release

Lay down on your side using a foam roller underneath, positioned perpendicular with your bottom leg and halfway between your knee and hip. Slide your leg along the foam roller in an up and down motion, using you IT band, and moving it from the base of the hip to the top of the knee and so on. Try to focus on areas that are more tender. Repeat this exercise for two minutes using 30 second intervals. Focus on the IT band, locating the most tender area with your foam roller and then stop. Work to bend the knee at a 90 degree angle and then straighten. Repeat this motion for 10 to 15 seconds.

Distal Hamstring Release

Take a seat on the edge of a tall chair or your table, making sure that your hips are at a 90 degree angle, leaving enough room to straighten your knee. Use a lacrosse ball under one of your hamstrings and extend your leg straight out, then return. Repeat this motion as much as possible until the hamstrings feel noticeable release.

Golf Ball Pick Ups

Put your weight on one foot, keeping the other foot behind you with just toes touching the floor and hips squared ahead. Keep a slightly bent knee throughout. Hinge forward from your hips, keeping your back flat, until your torso is parallel to your floor. Push through to your planted foot as you stand. Do three sets with ten repetitions.

VMO Squat

Stand up with your feet staggered and your knees slightly bent, keeping the weight on your front foot. Then twist your torso toward your front leg as you slowly squat and force your front knee out. Rise up, push through the balls of your feet and repeat. Perform three sets of ten repetitions.

When you want to know how to injury proof your ACL, these are some great exercises to help.

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Whats the Deal with Carb Loading?

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Some coaches and trainers have recently stated that the pre-event pasta dinner is a no go deal. It turns out that this practice is not as efficient as once believed. Whats the deal with carb loading now?

It seems that the Keto Diet has replaced it. This is where a low-carb, high-fat meal is used to create better fuel for the body. This is revolutionary, if not controversial. The theory is that if a person eats like this he or she will trick the body into burning fat and giving the body more power.

A study concluded that almost all of a runner’s energy was powered by carbs which is why it makes little sense that fat would have much to do with this. Yet, researchers from the Australian Catholic University’s Centre for Exercise and Nutrition did another study regarding using fat as a source of fuel.

In the study, they fed men either a carb-heavy or a carb-free meal before, during, and after running a 13-mile race. They were asked to run a bit slower than their best marathon times. During the study, the researchers also gave the participants a substance that blocks the body from using fat.

After the study was concluded it was determined that no matter what the runners had to eat, the carbs gave them almost 100 percent of the energy they used. This meant that keeping off the carbs did not make their bodies use fat. It did not affect their performance at all which adds more proof that for long workouts the body will resort to using glycogen.

One of the study’s researchers stated that the body needs to use carbs for performance. If athletes do not have adequate levels of glycogen in their muscles prior to a big event, they have less fuel at their disposal. If this is the case, the body will have to depend on fat stores and this will inhibit the performance.

It turns out that the amount of carbs needed prior to an event do vary based on the person. The requirements will depend on the person’s body mass, the duration of the activity and the timing of working out around eating meals.

As such, anyone working out should be mindful of getting as many carbs as possible depending on the amount of training they do. If training increases, so should the carbs and not the fats.

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Scientists Create Genetically Modified Monkeys to Study Autism

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Autism affects around one percent of people all over the world, which should stress the impact it has on many of us. Fortunately, continuous efforts are being made to lend more light to the disease – and subsequently find ways to manage it better. An addition to these: a group of Chinese scientists create genetically modified monkeys to study autism.

Scientists have genetically modified monkeys to study autism

Scientists don’t know all the causes of autism, but they do know that certain genes and environmental factors can play a role in the broad spectrum of developmental disabilities that fall under the term. Gaining additional knowledge isn’t easy, however, because most of the nitty gritty brain research is done in rodents — animals that don’t mimic complex brain disorders well. Now, researchers in China say that they’ve managed to produce monkeys that display autism-like behaviours for the first time, according to a study published in Nature today. Their research, however, raises questions about scientists’ ability to create a non-human primate model of autism that’s actually valid. Read More…

While nothing conclusive has yet come to light from the study, we can still celebrate the fact that some of our most brilliant minds are doing the best that they could to get answers. When a group of scientists create genetically modified monkeys to study autism, they are bound to get it right some time. So we all have something to look forward to.

In the meantime, ensure proper care for children with autism spectrum disorder through:

• Educating yourself about autism. The more you know about the disorder, the less afraid you will be of it – and the better you can take care of your child. Take the time to proactively research on the subject, staying on top of new information about it.
• Pay special attention to your child. Studying your child is important to knowing his or her triggers, as well as what he or she finds comfortable, annoying, pleasing, etc. Take note of  behaviours and make sure to log any significant changes to tell your healthcare practitioner.
• Provide solid support. Most importantly, give your child a loving, understanding home that will accept his or her quirks. Also reward his or her small accomplishments. Providing solid support through anything can sometimes do more wonders than the most advanced medical technologies.
• Take it one day at a time. As scientists create genetically modified monkeys to study autism and other efforts, your child’s future is not set in tragic stone. Learn to enjoy every day, and don’t jump to conclusions about how tough his or her life will be, henceforth. Experts say the course of the disorder is hard to map, so hope for the best.

Image Credit: Scientists have genetically modified monkeys to study autism – The Verge 

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The Health Benefits of Knitting: Knitting Your Way to a Happier You

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Although the history of knitting is one that is still contested and discussed, it cannot be denied that the craft has become one of the most popular pastimes in the world. And no, it is not only practiced by old women; a study, in fact, found that there has been a hundred and fifty percent increase in the number of women aged between 25 and  35 who knit from 2002 to 2004, alone. For good reason, too: the health benefits of knitting are too good to miss out on.

The Health Benefits of Knitting

About 15 years ago, I was invited to join a knitting group. My reluctant response — “When would I do that?” — was rejoined with “Monday afternoons at 4,” at a friend’s home not three minutes’ walk from my own. I agreed to give it a try. Read More…

If you do not know how to knit, fret not! You don’t have to live your life not reaping the health benefits of knitting. You can:

• Learn to knit. Knitting is not a hard thing to learn. Once you get past the initial learning curve, you’ll soon be crafting scarves and sweaters. There are a ton of handy resources that you can check out to get started, complete with step-by-step instructions from making a slip knot to ending a weave. If you have someone who can teach you personally, that’s even better.
• Find other ways to get creative. Harnessing the health benefits of knitting is not limited to practicing the craft itself; these benefits are, after all, available to anyone who lives a creative live. If you don’t think you’re the kind of person who can find five complementary colors for eggshell in less than a minute, you still have a chance. There are several ways you can encourage yourself to be more creative, including:
  • Don’t run away from any idea. Embrace the bad, and the good.
  • Channel a kid’s curiosity every once in a while.
  • Brainstorm with other people.
  • Take a breather and find inspiration from nature.
  • Engage in a little healthy competition, with yourself or with other

Image Credit:  The Health Benefits of Knitting – The New York Times

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Got The Sniffles? Find Out Which Cold Remedies Work The Best

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While most people get colds during winter or spring, anyone can catch them at any time of the year. In fact, adults are thought to have two to three of them every year; children, even more. If you are currently sick, knowing which cold remedies work the best is important to managing the symptoms and getting back up on your feet.

Cold misery: Which remedies work, which are a waste of your time

Sniffling, sneezing, congestion and coughing — it can be hard to fight off the germs. Before you try your favorite home remedy, here’s what works and what may be a waste of time and money. Read More…

Prevention, though, is always better than cure – especially since colds can be so easily transmitted. A University of Arizona study found that if someone in your office is sick with colds, it only takes the virus 4 hours to infect most surfaces. And you’ll be stuck Googling which cold remedies work the best.

Protect yourself from the bug the way doctors do with these suggestions:

• Always wash your hands. There is a reason why this tip has become such a cliché: it’s effective. You can either use hand sanitizer or warm water and soap to do this. Be careful about touching taps or buttons with your hands, too. And when you do and you cannot wash your hands yet, don’t bring them close to your mouth.
• Rid surfaces of possible germs. So many things that surround you are veritable hotspots for colds germs, and it is vital to minimize risk exposure as often as you can. Doctors suggest antiseptic wipes or alcohol-based cleansers for wiping away computer monitors, tables, and other surfaces.
• Exercise. Physical activities help strengthen the immune system, which will lessen your chances of reaching for another roll of tissue when cold season arrives. You may even exercise if you already have colds, as long as you do not have a fever, cough, or chills.

Don’t swear off herbal meds. Some types of teas such as those made from goldenseal or echinacea have been found to have a positive effect on preventing colds, too.

Image Credit: Cold misery: Which remedies work, which are a waste of your time – Today

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Veggie Sushi Bowls

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Ingredients

• 1 cup cooked brown rice
• 1 teaspoon rice vinegar
• 1 sheet Nori seaweed
• 1/2 medium cucumber
• 1 large carrot
• 1/4 large head red cabbage
• 1/2 small Haas avocado
• 1 teaspoon sesame seeds
• 1 teaspoon soy sauce (gluten-free if needed)
• 2 tablespoons pickled ginger

Directions

1. Cook rice according to package directions. Combine the warm cooked rice with rice vinegar and a crumbled sheet of nori seaweed.
2. Cut a cucumber into small matchsticks. Using a vegetable peeler, peel a whole carrot so you have long ribbons. Slice off thin sheets from the side of a red cabbage and chop into smaller pieces. Dice avocado as well for topping.
3. Divide the rice and cut vegetables into two bowls. Top with avocado, sesame seeds, pickled sushi ginger, and a drizzle of soy sauce.
4. Dig in!

Source: Veggie Sushi Bowls – MyFitnessPal

Image Credit: Veggie Sushi Bowls

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Canned Foods Approved for Bodybuilding

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The canned food section in any grocery is a place none of us wants to be seen in – even more so for those who are trying to build better muscle definition and tone. Aside from the perceived low nutritional value canned sustenance provides, society expects us to outgrow these types of food after we’re done college. But did you know that there are actually canned foods approved for bodybuilding? So don’t kick it unless you’ve canned it.

These 5 are Approved for Bodybuilding

Canned chicken

Chicken, along with yams and broccoli, makes for a typical diet for a bodybuilder – and you can even get it canned. Canned chicken is reported to have a protein-to-fat ratio of 5 to 1; it also has selenium, which is an antioxidant that helps speed up recovery for exercised-stressed muscles.

Canned sardines

They are probably the first thing that comes to mind when you think of canned food – and it is probably not a good mental image, but they do not deserve the bad rep they get. Canned sardines pack a powerful punch of omega-3 fatty acids and vitamin D, which enhance muscle protein synthesis and testosterone levels, respectively. Just be careful about the portioning.

Canned tuna.

This staple contains up to 22 grams of protein in a 3-ounce serving (yes, even the less expensive ones!), which can do wonders for your muscle mass. In addition, it has selenium and vitamin B12.

Canned salmon

Canned salmon does not only feature a lot of protein, it also has plenty of amino acids.  Like canned sardines, it will also get you loaded on a lot of omega-3 fatty acids, which can help reduce muscle soreness). And it also has vitamin D; in fact, salmon in a can has more vitamin D than its fresh counterpart.

Canned beans

Yep, meats are not the only canned foods approved for bodybuilding. Canned beans don’t just have protein, see; they also have dietary fiber. This means that you will not just be packing in those muscles, you will also feel fuller longer – while managing blood sugar levels.

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Shrimp and Snow Pea Noodles

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Ingredients

• 8 ounces (225g) dry rice noodles
• 2 tablespoons olive oil
• 1 pound (450g) shrimp, shelled and deveined
• 1/2 small yellow onion, sliced
• 6 ounces (170g) snow peas
• 1 1/2cups (125g) mung bean sprouts
• 1 tablespoon hoisin sauce
• 1 tablespoon chili garlic sauce
• 1 tablespoon low-sodium soy sauce
• 1 green onion, sliced
• 1/2 teaspoon garlic powder
• 1 teaspoon red pepper flakes (optional)

Directions

1. Soak the noodles in hot water for 5 to 10 minutes.
2. Heat a tablespoon of olive oil in a sauté pan over medium-high heat. Add the shrimp and let it cook for 5 to 7 minutes, or until the shrimp curls and turns orange. Pour the cooked shrimp on a plate, and wipe the pan down with a towel.
3. Heat another tablespoon of olive oil in the pan. Add the onions. When they start to turn translucent, add the snow peas. Cover the pan with a lid for 2 to 3 minutes. If it looks like the pan is very dry, add a few tablespoons of water. Uncover the pan and add the mung beans sprouts and stir for another minute or 2.
4. Add the noodles, sauces, green onion, and garlic powder. Stir everything for another two minutes. Mix in the shrimp and red pepper flakes. Serve immediately.

Source: Shrimp & Snow Pea Noodles – MyFitnessPal

Image Credit: Shrimp & Snow Pea Noodles

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Dance Inspired Bodyweight Exercise Moves

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Exercise whips up into shape, and we all know this. Sometimes, It can get boring if we are doing the same ones all the time. For example, with routines such as planks and mountain climbers, for instance, can get pretty tiring pretty fast – and fitness experts think the problem lies in the fact that we are not enjoying what we are doing. But if we incorporate dance inspired bodyweight exercise routines into our program, that might just do the trick.

Self-proclaimed fitness artist Nicole Winhoffer – and former trainer to Madonna, to boot – shares her go-to routine when she only has 20 minutes to exercise. And we think it is something that you may like, too. You don’t even have to dress up for it! You can do it at the comfort of your own home, but consider warming up first before getting right into it.

• Inward extension. The top move among these dance inspired bodyweight exercise routines is the inward extension. Get down on all fours, with your right knee angled in towards left knee. Point your right toe and press your right leg up and away from your body, making sure it is fully extended with your knee straight. Then arch it as high as you can, but don’t put pressure on your back.
• Foot grab. Start on all fours, with your hips as level as possible with the 90-degree angle of your right leg. Then reach back with your right hand and hold your right foot, hold the position, and then release. Extend your right arm in front of you, and extend your right leg behind you. Repeat the process without letting your right hand or foot make contact with the floor.
• Around the world. Start by laying down on your left side, propping yourself up with your elbow with your knees bent and legs stacked. Then extend your right leg in front of you so that it forms a 90-degree angle with your hip. Point your toes and extend your right leg up to the ceiling. Bend the knee, and bring the leg down to touch the floor behind your back and tap the floor with your toes. Bring your leg back up to the ceiling and extend it in front of you. Repeat.
• Wall taps. The final dance inspired bodyweight exercise, wall taps start with your back at least two feet away from a wall. Then squat down, placing both of your hands on the floor. Lift your right foot to the wall, making sure to support yourself by pressing down on both hands and rolling down your shoulder blades. Using your core, slowly step your left foot away from the wall. And then carefully walk the right leg up the wall until your legs and hips form a 90-degree angle in relation to each other. Finally, point your right foot, lower it to the ground, and tap the floor with your toes. Bring your leg back up and tap the wall. Alternate between tapping the wall and the floor.

Each of these exercises should run for one minute, with no rest in between. After the right leg, take a 60-second breather and then repeat the whole thing with the left leg.

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Lat Blaster Exercise Suggestions from Cedric McMillan

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First blessing the bodybuilding world in 2009, Cedric McMillan has since gone on to become one of the most established names in the industry. With four professional wins under his belt – including the New York Pro in 2012 and the FIBO Power Germany in 2013 – he is definitely somebody bodybuilders all over the world will want to listen to.  here, he talks about five strategies for the optimal lat blaster exercise.

Lat pulldown

Acting as his warm up, Cedric changed the way he used to do his lat pulldown. Where he used to stretch his arms all the way to the top for a full stretch, he now makes sure he mostly works his lats during the whole duration. “When I do this exercise now, I don’t lean back as I did in the past. I sit straight up. I sometimes even do a few reps bringing the weight down behind my head,” he said.

Bent-over rows

He does this with a Smith machine and a barbell. Combining the positive stimulation and pump from both equipment, he says, “I make sure I keep the bar really close to my legs. I bend over between 70 and 90 degrees with a deeply arched back to make sure I can properly contract the back muscles. I let the bar go almost all the way down, almost to the point that my arms are fully extended, then I raise the bar without snatching or heaving the weight, just good focused reps.” He does this for four reps.

Neutral-grip pulldowns

His third lat blaster exercise, the neutral-grip pulldown allows a wide range of motions while working more than one muscle group. This is doable either through the V-bar handle or the two rings. Cedric prefers to use the rings where he does 12 reps.

Seated cable rows

The seated cable rows are great for working the lower lats, and Cedric likes mixing it up by using each type of grip and bar. He also alternates from side to side. ““I don’t differentiate between focused and explosive reps on this movement, all reps are smooth with a moderate pace. I complete three sets of around 12 reps to positive failure,” he said.

Deadlifts

Using a power rack, the deadlift is the last lat blaster exercise the accomplished bodybuilder does on back day. To reduce the amount of risks associated with the exercise, he uses slow reps and makes sure his back muscles are properly aligned and engaged throughout the entire exercise.

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Philly Cheese Steak Wrap

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Ingredients

• 1 1/2 pounds sliced Steak (pre-sliced flank or top round steak works great)
• 2 tablespoons Steak Marinade (any will do)
• ¼ teaspoon Salt
• ¼ teaspoon Pepper
• 1 tablespoon Butter
• 2 tablespoons Olive Oil
• 1 medium green Bell Pepper, seeds removed and sliced
• 1 large Onion, sliced
• 4 slices Provolone Cheese
• 4 large Tortilla Shells (approx. 7″ in diameter)

Directions

1. In a large ziplock bag toss your steak strips with marinade and salt and pepper.
2. Heat one tablespoon of butter and one tablespoon of olive oil over medium high heat. Place steak strips in skillet. Let the steak cook without stirring for 2-3 minutes to get a good colour. Stir steak and cook 2-3 minutes more, remove from skillet and set aside.
3. Heat the remaining one tablespoon of olive oil and add sliced bell pepper and onion. Let cook, stirring occasionally for approximately 5 minutes or until tender.
4. Wipe skillet clean and reduce heat to medium. Spray skillet with cooking oil and heat tortillas one at a time just until lightly brown and easily flexible.
5. Assemble by adding one slice of cheese, steak slices, bell peppers and onions on each tortilla, wrap tightly. Slice and serve.

Source: Philly Cheese Steak Wrap – MyFitnessPal

Image Credit: Philly Cheese Steak Wrap

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Simple Pan Seared Green Beans

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Ingredients

• 1 pound green beans, ends trimmed if desired
• 1 tablespoon olive oil
• 1 large garlic clove, minced
• 1 tablespoon balsamic vinegar
• 1/4 cup pomegranate seeds (arils)
• Optional: salt and black pepper to taste

Directions

1. Coat green beans in olive oil. Heat up a large pan on high heat and add a drop of water on the pan. If the drop sizzles and evaporates immediately then add the green beans.
2. Spread green beans out in a single layer and cook for 2 minutes. Flip green beans and cook for 1 minute. Flip and repeat for one more minute. Lower heat to medium and add garlic. Cook green beans and garlic for 5 mins. Add in balsamic vinegar and cook for 1 more minute.
3. Top green beans with pomegranate seeds and salt and pepper, if desired.

Source: Simple Pan Seared Green Beans – MyFitnessPal

Image Credit: Simple Pan Seared Green Beans

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Build an Impressive Set of Biceps

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Want to gain mass on your puny arms? Then keep reading to learn how to build an impressive set of biceps.

Bodybuilding is all about creating the perfect body symmetry through the development of different muscle groups. In reality, however, there’s nothing more impressive than a pair of bulging biceps that peak similar to how Arnold Schwarzenegger’s did, no matter if they outshine the rest of the body.

It’s no secret that heavy barbell curls are the most important exercise in terms of putting mass on your biceps, but dumbbell concentration curls are second to none in terms of putting on the peak line. Sit at the edge of a bench and lead your body forward a bit so that the back of your arm rests against the inside of your same-side thigh. Your initial position should be with your arm fully extended and then curl the dumbbell in a controlled manner toward the opposite pec.

Be sure to squeeze your bicep muscles as hard as you can at the peak position before you return to the initial position and repeat the rep. After completing all the reps on one side, do the same with your other arm. You can choose to perform this exercise while standing and then bending forward at the hips to allow the dumbbell to hang down. When doing this type of curl, the natural movement is to turn the arms in toward the body, which means you have to put more emphasis on the biceps’ long head as it makes up the majority of the mass of the peak.

You can also do concentration curls on a cable machine if you don’t have dumbbells.

When To Do Concentration Curls

The great thing about concentration curls is that it prevents you from executing cheat curls because you have to complete each rep with the proper form. However, the downside to this is that it puts a limit on the amount of weight you can lift, even though you’re maximizing strength and mass gains on the long head of the biceps. For this reason, it’s best to perform concentration curls toward the end of your workout after you’ve already completed heavy barbell and dumbbell curls.

Maintaining Form And Function

It’s important to understand that the long head of the biceps starts from the back side of your shoulder blades or the scapula. On the other hand, the short head originates from the scapula’s front side. Both the long and short heads converge onto the same tendon, which is attached to the forearm bones, ulna and radius, to create flexion on the elbow, as evident when doing these curls. This also causes the turning out of the forearm while performing supinating dumbbell curls.

Concentrated Biceps Workout

• Exercise #1: Barbell Curls – 4 Sets of 8 to 10 Repetitions
• Exercise #2: Incline Dumbbell Curls – 4 Sets of 8 to 10 Repetitions
• Exercise #3: Dumbbell Concentration Curls – 4 Sets of 8 to 12 Repetitions

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New Study Finds Why Stretching Before Exercise Is Important

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Conflicting literature on the merits of static or dynamic stretches before working out has led to many a confusing time for anyone who actively dedicates time every day to getting fit. Now, new evidence has found that what we have been taught to believe of late may not be the end-all of the concern. There are benefits that explain why stretching before exercise is important, and we should all take notes.

The Right Way to Stretch Before Exercise

For generations, gym students were taught to stretch before working out or playing games. Then the practice fell out of favor: Studies seemed to show that such ‘‘static’’ stretching (holding a pose for anywhere from a few seconds to several minutes) temporarily reduces muscular power, weakens athletic performance and increases the risk of injury. So most fitness experts currently advise against static stretches before exercise. But now a comprehensive new review of decades’ worth of research indicates that they might not be such a bad idea after all. Read More…

Yes, we have all found solid reasons why stretching before exercise is important – but equally important is stretching right. Here are some stretching dos and don’ts to help you get the most out of the activity. Mind these reminders.

Dos

• Stay hydrated. Hydration is important to any physical activity, and that does not rule out stretching. Keep a water bottle near you and take swigs from it whenever you feel winded to keep your muscles working well.
• Consistency is key. Hold each stretch for about 30 seconds to feel its full power, and make sure to stretch evenly. For instance, if you stretch your quadriceps, do the same for your hamstrings. Also, don’t forget to do a full body stretch instead of just the major muscle groups.
• Hold proper posture. Keep your back straight when you stretch to prevent injury to your back muscles.
• Breathe. Lastly, don’t forget to breathe slowly and deeply for optimal oxygenation.

Don’ts

• Don’t bounce. Chief among the reasons that nullify why stretching before exercise is important is bouncing. Contrary to popular belief, bouncing places stress on your muscles and prevents you from reaping the rewards of warming up.
• Don’t go beyond what you can do. Don’t overstretch yourself to the point where you start to get sore. Don’t overextend your joints to prevent injuries. And – most importantly – if you start to feel pain, take a breather.

Image Credit: The Right Way to Stretch Before Exercise – The New York Times 

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Supplement Report Gets Retracted Over False Lab Results

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Earlier studies found that quite a lot of people take supplements daily; in America, for instance, more than half of the population pop vitamins and other minerals in tablet form every day. And many feel safer because of this, seeing as current market offerings will not have gained approval from the governing bodies if they do not do us any good. But what happens when trust is betrayed on some level and a supplement report gets retracted?

CBC retracts supplement report

Reports on vitamins and supplements based on incorrect lab results

Some Marketplace reports about vitamins and supplements published in November contained incorrect information, CBC has learned.

Last fall, Marketplace commissioned lab testing for samples of fish oil, vitamin C and protein powder supplements to see if consumers are actually getting what they pay for.

Based on those test results, Marketplace reported that Emergen-C and two protein powders: GNC Lean Shake 25 and Cytosport Muscle Milk failed to live up to label claims. Read More…

While, in the above case, the supplement report gets retracted because of a technical issue, it still does not hurt to be extra careful when we’re choosing which daily doses of health we take. If you are wondering whether you should take them, consider these questions.

Do you need them? Vitamin and mineral supplements are usually only necessary if you cannot take the recommended amount of nutrients found in the regular consumption of certain food products such as fruits and vegetables. If you do, there may not be a need for the extra nutrients. However, if you belong to specific age groups, taking certain nutrients is recommended.

People above 50 should need vitamin B12 in crystalline form (from fortified foods such as fortified cereals), or as a supplement.

Women of childbearing age who may get pregnant and adolescent females should eat foods rich in heme-iron, iron, and vitamin C. Those who are pregnant, on the other hand, should have enough amount of synthetic folic acid every day.

Older people, those with darker skin, and those who do not get enough sunlight should eat foods rich in vitamin D, or get the nutrient from a supplement.

Have you talked to your doctor? Consult your doctor before taking any supplements so you can source scientific information about their proper use, and how best you can benefit from them. If you are interested in a particular brand and you wish to know if any supplement report gets retracted in relation to them, you can also bring your concern up with your medical professional.

Image Credit: CBC retracts supplement report – CBC News 

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