Sweet Potato & Black Bean Tacos

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Ingredients

• 2 cloves garlic, minced
• 1 red onion, diced
• 1 pound sweet potatoes, cubed
• 1 (15-ounce) can black beans, rinsed and drained (certified gluten-free if necessary)
• 1 tablespoon cooking oil
• 1 tablespoon paprika
• 1 teaspoon cumin
• pinch of cayenne
• 2 pinches of salt
• 8 small corn tortillas (certified gluten-free if necessary)
• 1 lime, sliced into wedges
• 1 avocado, sliced
• Optional toppings: fresh salsa, cilantro, hot sauce and plain Greek yogurt

Directions

Heat a skillet over medium-high heat. Add in cooking oil and then garlic, red onion, and a dash of salt to heated oil. Sauté until softened, ~3 minutes.

Next, add sweet potatoes to the pan with a generous pinch of salt and spices (paprika, cumin, cayenne). Add 2 tablespoons of water to the pan, cover with a lid, and lower heat to a simmer. Cook for 5 to 8 minutes, until sweet potatoes are softened.

Add beans to the pan and toss everything together until beans are heated through. Season to taste with more salt or spices.

Warm tortillas according to package instructions, and fill with a few spoonfuls of sweet potato and bean mixture. Top with sliced avocado, fresh salsa or other desired toppings and a squeeze of lime juice.

Source: Sweet Potato & Black Bean Tacos – MyFitnessPal

Image Credit: Sweet Potato & Black Bean Tacos

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Open-Faced Steak Sandwich

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Ingredients

• 1 tablespoon cooking oil
• 1/2 pound (225 grams) skirt steak, trimmed
• 1/2 medium (55 grams) yellow onion, sliced
• 4 slices (30 grams each) Italian bread
• 4 slices(30 grams each) sharp cheddar
• 1 medium (120 grams) bell pepper, sliced
• Salt and pepper, to taste

Directions

Preheat the oven to 425 degrees F, and spray a baking sheet with cooking oil. Season the steak with salt and pepper.

Preheat a small nonstick skillet over medium heat with cooking oil. When pan is hot enough for oil to slide around easily, add the steak. Cook for 3-4 minutes on each side or until steak reaches desired doneness. Set aside until cool enough to handle; slice thinly.

Meanwhile, sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread slices to the baking sheet. Top each bread slice with one slice of cheddar cheese. Bake for about 5 minutes until cheese is melted. 

Layer the steak, onions, and bell peppers onto each bread slice, and serve.

Source: Open-Faced Steak Sandwich – MyFitnessPal

Image Credit: Open-Faced Steak Sandwich

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Detox Foods for Winter to Add in Your Grocery List

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With all the festivities over the past weeks, the majority of us are at the lowest points of our diets. Guilty? Well, it’s really hard to avoid loading up on cheat meals, especially the foods that have zero nutritional content.

Our body needs some detoxing to do to flush out all the unhealthy ingredients we’d consumed. And that’s the issue – it’s hard to consume more of these detox foods for winter.

So to start, here’s a guide laid out for you by registered dietitian Gloria Tsang on Health Castle:

Winter Nutrition Guide

When winter days are cold, and you want to warm up fast, a bowl of cream soup or stew can certainly be appealing. But there is no excuse to throw all your healthy eating habits out the window just because it’s dark and cold outside! Read more…

In addition to that, here are the foods to incorporate into your grocery list, as listed by Rida Bukhari on Fitness Republic:

15 Amazing Detox Foods For Winter

Considering doing detox this winter? It’s time for nourishment and restoration without starvation! Reset your body with these amazing winter detox foods, shed the extra pounds and rid your body of toxins. Read more…

You may have noticed that these are all plant foods – they are packed with vitamins and minerals that naturally reduce the inflammation in your body. You can use them in making soups, casseroles, teas, and other winter dishes that will also help heal your flu.

For more healthy tips, read this article written by Catherine Roberts on Active Beat:

10 Tips to Help you Stay Healthy This Winter

In just a few short weeks, winter will officially begin. But depending on where you live, the winter weather is already here and it may already be taking a toll on the healthy lifestyle you’ve worked hard for. Whether you typically eat too much comfort food and desserts, or exercise less (or not at all), winter can really hurt your health. This year, instead of sitting back and accepting the unhealthy changes in your life, make an early resolution to stay active, eat right, and in the process, help ward off seasonal depression. Sounds easy, right? Read more…

It may be hard to resist the temptation of holiday meals like rib roast, chocolate, candies, and cocktails, but I swear sooner or later you’ll regret that you overindulged at this time of the year.

But hey, it’s not a bad thing to at least keep your body clean and healthy by consuming more detox foods for winter. Plus, they will boost your metabolism, which in turn will help you avoid the unwanted weight gain.

Don’t forget to drink plenty of water every day – at least 8 glasses, to be exact. Just because it’s winter doesn’t mean your body won’t suffer from dehydration. Consider a vitamin D supplement as well, since the sun is hardly shining these days.

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Workout and Training Tips for Hulking Up

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One of the most popular Marvel superheroes, the Incredible Hulk is a pretty big, green humanoid that serves as a body inspiration to a lot of bodybuilders. Not the green part, though.

But his bulky body will make you wonder how many times he works out every day.

Even though he’s a fictional character, you can also sculpt your body the same way as he does. Check out this workout and training tips for hulking up, from the movie’s Incredible Hulk himself, Lou Ferrigno, as written by Greg Merritt on Flex:

Lou Ferrigno’s Mass Class

Before and after he was the Hulk, Lou Ferrigno was bodybuilding’s ultimate behemoth. When Arnold Schwarzenegger was winning Olympias at 235, Lou was 275. And when Dorian Yates was collecting Sandows at 265, Lou was 315. In fact, the future not-so-jolly green giant first broke the 300-pound barrier in the off-season at the age of 20—an unprecedented muscular body weight in the early ’70s. At 6’5″, he towered over competitors, but whereas most tall bodybuilders have trouble filling out, Ferrigno carried his mass proportionately with pleasing symmetry. Read more…

In addition to that, IFBB professional bodybuilder Ben Pakulski shares a workout program, on Muscle and Fitness:

THE INCREDIBLE HULK PROGRAM

Take a look around the next time you’re walking down the street. You’ll notice a lot of dissatisfied men—men who feel they have a bit too much Bruce Banner in them and not enough Incredible Hulk (the size and strength of The Hulk, mind you, not all the rage and destructiveness). Afterward, take a look in the mirror. Read more…

Finally, you can achieve any superhero body by following this workout from certified strength and conditioning specialist Sean Hyson on Men’s Fitness:

THE SUPERHERO WORKOUT

As The Incredible Hulk rages into theaters next month, we thought we’d show you how to hulk up your own chest and shoulders. We also put together some lifts, tips, and drills for getting Wolverine’s forearms, the Flash’s speed, and Spider-Man’s agility. Improve your physique, gain strength and athleticism, and become a hero yourself. Read more…

See? It’s pretty easy to sculpt your body like a superhero, you just have to follow these workouts and training tips for hulking up. These moves will reward you with lean and strong muscles from head to toe!

Remember that a toned body starts in the kitchen, too. This means that you have to follow a balanced diet, eating enough amount of meat, poultry and dairy, while loading up on fruits, nuts, vegetables and seeds. Eat your greens – just like the Hulk!

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Booty Burning Moves to Try

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A perfectly toned tush, bum, booty, or whatever you call it, is one of the ultimate body goals. When you have a toned ass, you know you can pull off any simple outfit you’re wearing. And no, it’s not just for the ladies. In fact, girls do look at the guy’s bum, too. But the point is, it’s very sexy.

The problem is that not everyone was gifted with a Beyonce or Kardashian-like booty. Worry no more! There are lots of exercises that promote one. Check out this video as fitness expert Cassey Ho demonstrates some booty burning moves on Health:

5 Booty-Burning Moves for a Better Butt

Your glutes are some of the strongest muscles in your body, so you need to make sure your butt stays in shape. Watch this video for 5 awesome butt workouts from Cassey Ho of Blogilates. Read more…

In addition to that, certified personal trainer Elizabeth Narins shares more moves outside squats, on Cosmopolitan:

9 Butt Moves That Beat Squats

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.) Read more…

If you’re a beginner, here’s a 15-minute, easy workout on Fitness that you may want to start with:

The 15-Minute Bootylicious Butt Workout

Firm, lift, and de-dimple your behind in 15 minutes. Read more…

For more good news: these exercises are not only butt-friendly. They’re also good at burning fats all over your body, so it’s a win-win situation over here!

Note, though, that these booty burning moves, like any type of workouts that target your body parts, also take time to show you the results. Don’t expect that you will achieve a sexy bum in a snap — you have to be patient! Let yourself be surprised as the results gradually show.

Your diet also contributes a lot on this, so you must really eat more healthy foods, while avoiding the greasy ones.

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Wellness Trends to Watch For This Coming Year

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It’s really surprising how 2015 came by way too fast. So many bright and gloomy moments worldwide throughout the year, right? But just like any other, we have to bid goodbye to it, and welcome the year 2016. The good news is that the modern technology has so much in store for us.

Mind Body Green’s founder and CEO Jason Wachob compiled the wellness trends to watch for:

10 Wellness Trends To Watch In 2016

The year 2015 was an exciting one in wellness. The healthy food “bowl” took over our breakfast, lunch, dinner, and our Instagram feed. Amanda Chantal Bacon’s adaptogen dusts (hello, Sex Dust) became a staple of our smoothies.

We saw the rise of the fitness omnivore, partially fueled by the growth of Class Pass. Vegans got glam as our dear friends Rich Roll and Julie Piatt graced the New York Times Styles section, and vegan restaurants become some of the most desirable dining destinations, thanks to Gracias Madre and Crossroads in Los Angeles and Dirt Candy, Semilla, and by Chloe in New York.

We expect 2016 to be even better for wellness enthusiasts as healthy living is sweeping the world. Here are 10 trends to watch over the next year: Read more…

These wellness trends to watch for are REALLY something to get excited about. Looks like more and more people are seeking for a healthier lifestyle. This will hopefully solve the increasing number of chronic diseases worldwide. It would be way better if healthcare professionals will find a fix for the conditions that still do not have an effective solution, such as Alzheimer’s disease, cancer and more.

Image Credit: 10 Wellness Trends To Watch In 2016 – Mind Body Green

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More Pets at Risk From Second Hand Smoke

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There are 1 billion smokers all over the world, which means that even non-smokers are susceptible to the harmful effects. The most exposure occurs in homes and workplaces.

Secondhand smoke is indeed as harmful as direct, because people who are exposed to it are still inhaling the same chemicals that cause respiratory diseases, and even death. In fact, it causes about 41,000 deaths in the United States alone every year.

But not only we are affected. A new study has shown that there are more pets at risk from second hand smoke than humans. Read more in this report by Sarah Knapton on The Telegraph:

Pets at more risk from passive smoking than humans, find scientists

Pets are at greater risk from passive smoking than humans because they spend more time in the home and closer to carpets where carcinogenic particles can linger. Read more…

So aside from humans, there are more pets at risk from second hand smoke. People should really avoid smoking around other living things, or should just stop smoking, in general. It may not be an easy task, but starting today will save you years of life.

Non-smokers, especially children, should avoid smokers as much as possible.

Image Credit: Pets at more risk from passive smoking than humans, find scientists – The Telegraph

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Myths About Food Poisoning Debunked

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There are 48 million people in the United States alone who get sick from food poisoning every year. The majority of these cases come from meat, poultry, dairy products and eggs, which are all used in preparing meals for the festivities.

There are so many myths about food poisoning that some of us may not know the explanation behind them or if they are actually true. Cathy Moir talks about it on The Conversation, posted on Daily Mail:

You CAN thaw and refreeze meat – but DON’T rely on the sniff test: Expert busts common safety myths to help you avoid food poisoning

It’s that time of year when the fridge is fully stocked, the heat’s turned up high and the danger of food poisoning is ever present. So what is the best way to avoid it? Should you wash meat before cooking it? And it safe to re-freeze? Read more…

These myths about food poisoning might have been some of the reasons why the cases continue to rise. Now that they have been debunked, hopefully, people will be more cautious about how they prepare raw products.

We just won’t know when different types of bacteria will attack our body, so it’s always best to keep food and everything that’s near to it clean, such as the utensils, container, even the whole kitchen. Common symptoms include nausea, vomiting, diarrhea, fever, and abdominal pain that can last for up to weeks.

Image Credit: You can thaw and refreeze meat – but don’t rely on the sniff test: expert busts common safety myths to help you avoid food poisoning – Daily Mail

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Smoky Pork Stir-Fry

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Ingredients

• 2 teaspoons canola oil
• 10 ounce pork tenderloin, trimmed and cut into bite-sized pieces
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon kosher salt
• 2 teaspoons dark sesame oil
• 1 1/2 cups thinly sliced orange bell pepper (about 1 medium pepper)
• 1 cup snow peas
• 1 tablespoon minced peeled fresh ginger
• 1 garlic clove, minced
• 3 tablespoons rice vinegar
• 1 tablespoon lower-sodium soy sauce
• 2 teaspoons sugar
• 1 teaspoon chili garlic sauce
• 3 cups tricolor coleslaw (shredded cabbage mix)
• 3 green onion stalks, thinly sliced

Directions

Heat a large skillet over high heat. Add canola oil; swirl to coat. Sprinkle pork with paprika and salt. Add pork to pan; sauté 3 minutes or until browned. Remove pork from pan.

Return pan to medium-high heat. Add sesame oil; swirl to coat. Add bell pepper, peas, ginger, and garlic; stir-fry 3 minutes or until vegetables are crisp-tender, stirring frequently. Combine vinegar, soy sauce, sugar, and chili garlic sauce in a bowl, stirring with a whisk. Add pork and soy sauce mixture to pan; cook 1 minute. Stir in coleslaw; cook 1 minute or until slightly wilted. Remove pan from heat; sprinkle with green onions.

Source: Smoky Pork Stir-Fry – MyFitnessPal

Image Credit: Smoky Pork Stir-Fry

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Pea Pesto Pasta

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Ingredients

• 1/2 pound (8 ounces or 225 grams) dry 100% whole wheat pasta
• 3 cups (400 grams) frozen peas, defrosted
• 10-12 fresh basil leaves (save extra leaves for garnishing)
• 2 garlic cloves
• 1/4 cup (30 grams) walnuts + extra for garnish, toasted and cooled
• 3/4 cup (75 grams) finely grated parmesan cheese
• 1/4 teaspoon salt, plus more for pasta water
• 3 tablespoons olive oil

Directions

Cook pasta al dente according to package instructions. Save 2 cups of pasta water; some of this will be added back into the dish later. Strain and set pasta aside.

Prepare an ice bath by filling a medium bowl halfway with water and ice cubes. Set aside.

Heat a medium pot halfway filled with water until water boils. Blanch the peas for 2-3 minutes. Strain and immediately pour the peas into the ice bath (this prevents peas from overcooking and turning a yucky yellow-green).

Add 2 1/2 cups peas (reserving 1/2 cup), basil leaves, garlic, walnuts, cheese and salt into food processor. Process for 2-3 minutes, drizzling in olive oil near the end. If needed, process for an additional minute until pesto reaches a smooth consistency.

Add pasta and pesto back into pasta pot, and turn the heat to medium-high. Add the remaining 1/2 cup peas and pour 1/2 cup of pasta water (that you saved). Stir until pasta is well-coated with pesto. If the pesto is too thick for you taste continue to add more of the pasta water 1/2 cup at a time until it reaches the desired consistency.

Garnish with fresh basil and grated parmesan to serve.

NOTE: You can refrigerate leftover pasta water to revive leftover pesto pasta. Regular tap water will also work in a pinch!

Source: Pea Pesto Pasta – MyFitnessPal

Image Credit: Pea Pesto Pasta

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How to Create Your Own Muscle Building Menu

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Your diet is a very important factor in building muscle. If you spend quality time in the gym, but fail to meet your daily nutritional needs, you won’t be able to reach your body’s fullest potential. This is exactly why the diet goes hand in hand with exercise.

Some people even say everything starts in the kitchen.

So to start, here’s how to make the best muscle building menu, as discussed on Men’s Fitness:

HOW TO BUILD MUSCLE: THE BEST FOODS FOR BULKING UP WITHOUT GETTING A FAT BELLY

If you’re reading this, odds are that you’re in one of these three situations: The first: you can’t build muscle—no matter what you try. The second: you can build muscle—maybe even pretty easily—but not without adding some extra fat around the gut. Or the third: you’ve never really tried the whole lifting thing out and just want to get big (without getting fat, too.) Read more…

In particular, here are the animal products that will help you gain more muscle, as listed by Shawn Perine on Flex:

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building. Read more…

For bodybuilder Chris Willitts, who has been following a vegetarian diet for years now, fruits, vegetables, nuts and seeds are enough. Read more in this article on Muscle and Fitness:

BUILD MUSCLE WITH WHOLE FOOD, PLANT-BASED DIET

Vegetarian bodybuilding, could it be the next big thing in the fitness world? That it may be — there’s professional bodybuilders like Torre Washington, bikini competitors like Samantha Shorkey, and professional athletes like David Carter (defensive lineman – Oakland Raiders). They’re giving us a glimpse of what the future of fitness could be. Read more…

In conclusion, the best muscle building menu includes protein, carbohydrates and fats, and other essential nutrients. Take note that you should get these nutrients from the healthy food sources. There are packaged products like protein bars and sports drinks that you think are supplying your body with the right amount of vitamins and minerals, maybe that’s true, but they also contain unhealthy ingredients like food coloring and additives. This is why it’s important to always check the labels first.

In addition to that, we know that animal products are among the bests, but they also come with bad cholesterol, which is bad for the heart. You can avoid this unwanted effect by minimizing your consumption, while eating more plant foods such as tofu, beans, nuts, avocado, broccoli and more.

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How Runners Build Endurance and Increase Mileage

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Running is actually one of the simplest exercises you can do if you plan to lose some weight. The problem is that it is not loved by everyone. Why? Well, one of the reasons is that people cannot stand the fatigue. They have very low endurance, which, by the way, is the number one you have to improve to be able to run miles.

Endurance is the way you tolerate things, whether it’s resisting, recovering or being able to withstand the pain. It just makes sense to hate running if you don’t have this in you, because like any other exercises, it can be tiring. To run is to actually enjoy what you’re doing, and not just for the sake of losing weight.

Marathoner and certified coach Jason Fitzgerald shares how you can build endurance and increase mileage, on Women’s Running:

How Beginner Runners Can Boost Endurance

If a new runner wants to get faster, what’s the best way to improve on their race times? Surprisingly, beginners should not focus on difficult workouts or faster paces during easy runs. These training strategies have their place, but new runners are most limited by two factors: Read more…

Beginners should always put enough effort to get better every time, such as improving your track workout. You can do this by listening to music, running with a buddy, and more. You can also start strength training. As we all know, doing the same things over and over can result in nothing. No pain, no gain.

For general tips to enhance your endurance, here’s another article from Women’s Running:

6 Ways To Build Endurance And Increase Mileage

For newer runners, the first few months are not easy. You may be following a couch to 5k training plan and are working on extending your running time from a few minutes to a few miles. But you see progress almost on a daily basis and so you keep up with it. Before you know it, you are running a 5k! Read more…

Lastly, consider adding these plant foods to your grocery list to provide you an instant boost:

6 FOODS THAT BOOST WORKOUT ENDURANCE

Heard of quercetin? No, quinoa doesn’t have a hip, small-batch cousin. Nope, it’s not some trendy protein blend gym rats are lining up for. The nutritional compound is obscure and often overlooked, but consider it worth remembering. “Quercetin is a flavonoid that can be found in many fruits and vegetables, green tea and red wine. It’s most regarded for its antioxidant properties, which help your body fight off cancer-causing free radicals,” says Julia Falamas, director of programming and operations at Epic Hybrid Training. Read more…

If you’re not such a fan of running, we highly suggest you try it. It’s one of the only things that can make you feel “high” without the use of drugs or anything illegal.

You don’t have to put too much effort at first try. To build endurance and mileage, you have to trust in gradual progress. You’re really likely to hate it if you already did your best at first. Your whole body will be sore, especially if you are not that physically fit, so there’s a great chance that you’re just going to curse it.

Start small, and remember that the development doesn’t happen overnight!

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How to Start Clean Eating for a Shredded Physique

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Unhealthy ingredients are lurking in pretty much everything we eat, which is exactly the reason why almost everyone is at risk for diseases. Everyone, except for those that are following a clean diet. Clean foods have a serious mind-body benefits! Among the top foods are lemon, broccoli, potatoes, salmon, and more.

So if you want to take advantage of this fact, here are a few steps to start clean eating for a shredded physique from Melanie Fields on Skinny Mom:

8 Baby Steps to Eating Clean

Thinking about trying this whole eating clean thing, but not entirely ready to jump in with both feet? Maybe you’ve realized that making a change from your current eating habits might not be a bad idea, but where do you start? Recognizing that what you’re doing now isn’t working is a great first step! The good news is eating clean isn’t a “diet.” It’s a lifestyle and a new way of eating and it isn’t going away. Follow these baby steps to clean eating and you’ll be well on your way to a healthier you in no time! Read more…

Now that we know the basic steps, it’s time to throw away the junk in your pantry. Shop for new foods, particularly whole, raw and organic. It’s actually better to visit a farmers market for your clean eating list because they have fresher produce there, and these products could be cheaper. Plus, it’s nice to be a part of your community!

Include these foods in your checklist, as listed by Amy Wagner on Skinny Ms:

The Ultimate Clean Eating Grocery List- 50 Foods

“Wow! You look great!” “Thanks, I feel great, too!” Who doesn’t want to have that conversation? Looking fabulous and feeling healthy come from a combination of regular exercise and smart eating habits. Healthy eating starts with stocking your kitchen and pantry with the right foods. We’re sharing the ultimate clean eating grocery list, 50 of the foods that will put you on the path toward the positive change you deserve. Read more…

You may have noticed that the majority of these are plant foods. Well, what more can I say? They’re loaded with essential nutrients that will detox your body! Plus, they’re very versatile. The majority of them can be used as a home remedy for certain illnesses, not just for making delicious dishes.

Finally, here’s a final advice from bodybuilder Diego Sebastian, as written by Sam Dehority, on why you’d want to start eating clean as early as your teenage years, on Muscle and Fitness:

CLEAN EATING FOR A SHREDDED PHYSIQUE

Diego Sebastian didn’t always sport the chiseled physique you see here. The first time he stepped in a gym he was a 5’2″, 105-pound 14-year-old who wasn’t interested in lifting. “I didn’t really get into training until college,” he says. After his sophomore year, he hit 165, but he still needed to get stronger if he wanted to reach his goal of becoming a firefighter. “After four years of school, I went up to 200 pounds, and then I was a firefighter for three years,” he says. “But then I blew out my knee. So I just continued with the fitness stuff — training people and modeling.” Read more…

So basically you just need to stay away from unhealthy processed foods, and consume more of the healthier ones. Buy organic products as much as possible to make sure you’re not being exposed to harmful chemicals.

The benefits of clean eating for a shredded physique doesn’t really end there. This simple day to day habit will make you healthier than ever, boosting your immune system and emotional health. It’s a must-try if you’ve been feeling stressed, sluggish or irritated. You’ll just notice that you’ll feel better inside and out!

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Gene Editing Tool Hailed As A Total Breakthrough

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Technology has allowed us to discover things that are decades and centuries ago were just mere fiction and products of creative imaginations. Today, technology now has provided us with the possibility of modifying the genetic make-up of future generations; make them stronger and resistant to diseases, more intelligent. Gene editing has made waves and sparked excitement among scientists and ordinary individuals alike.

Understandably, there are many of those who fear that such capability may have adverse effects not just on humans, but on our humanity as well. Scientists have hailed CRISPR-Cas9, a gene editing tool, a breakthrough. The new technology is said to help people live better lives as it allows users to eliminate defective genes and modify genetic structure.

Joe Palca praise the new technology from a medical perspective in his article for NPR.

Gene Editing Tool Hailed As A Breakthrough, And It Really Is One

“Every once in a while a technology comes along that completely alters the way scientists do their work.

It’s hard to imagine astronomy without a telescope or high energy physics without an accelerator.

From here on in, it’s going to be impossible to imagine biology without CRISPR-Cas9.” Read more…

Science has clashed with morality so many times before and the discovery and implementation of the CRISPR-Cas9 will likely extend that battle to another ground. Moralists have shunned genetic coding and mutation, saying those who alter the genetic construction are playing God.

But the impact in the field of health and medicine is very significant and can change the course of how we live. It is a delicate issue that needs to be addressed immediately and decisively.

Image Credit: Gene Editing Tool Hailed As A Breakthrough, And It Really Is One – NPR News 

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Smoker’s Cough Could Be Early Sign Of Disease

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Many smokers are aware of the ill effects smoking cause to their lives and the people around them. However, many are still addicted to this bad habit despite knowing how smoking leads to serious health issues and diseases. Chief among the diseases caused by smoking is the chronic obstructive pulmonary disease (COPD).

A number of smokers are not aware that they already have COPD. What makes the matter worst is that most smokers dismiss Smoker’s cough as just an ordinary cough and not a symptom of a far more serious health issue. According to BBC News, over 1 million Brits have it yet are not doing anything to address or treat this disease.

Smoker’s cough ‘could be sign of serious disease’

In a new campaign, Public Health England says too many smokers remain unaware of the risks of chronic obstructive pulmonary disease (COPD).

COPD, which narrows the airways, can leave people struggling to do simple tasks such as climbing stairs. Read more…

The impact of smoking doesn’t just affect smokers. It has been proven that non-smoking people who inhale secondhand smoke are also vulnerable to diseases associated with the habit.

There is no cure for COPD. It is a progressive disease that will ultimately lead to more health issues. That said, quitting the habit is one of way of slowing down the disease’s progression. Perhaps now is the time to kick the habit out of the way and start living a better life.

Image Credit: Smoker’s cough ‘could be sign of serious disease’ – BBC News 

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How Posture Affects Standing and More

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Most people spend most of their days sitting in their office chairs, standing up for a few minutes to take the casual breaks and a few trips to the loo. However, no matter how harmless it may seem, the way we sit for prolonged periods of time can affect us in more ways than one, physically, mentally, and psychologically. It’s not just posture that is affected by long hours of sitting, although it is one that is most visible than most.

Living a very sedentary lifestyle comes embedded with invisible dangers that will impact the way you live and possibly shorten your life. Sitting is a natural thing we do every day, but doing that for hours can be quite damaging. The important thing to remember is that if sitting is already a huge part of your life, especially if you are working in front of a computer for hours, then you need to offset all that by becoming physically active.

In a report by NY Times’ Jane E. Brody, poor posture leads not just to back pain and health issues, but exposes people to street crimes and projects a bad impression especially when you are applying for a job.

Posture Affects Standing, and Not Just the Physical Kind

A distraught wife begged me to write about the importance of good posture. “My husband sits for many hours a day slouched over his computer,” she said. “I’ve told him repeatedly this is bad for his body — he should sit up straight — but he pays no attention to me. He reads you every week. Maybe he’ll listen to you”. Read more…

Many scientific studies have been done to research how posture affects a person’s total health. While their methodologies and approaches may have been different, the conclusion is almost unanimous – too much sitting drains many years from a person’s life. The more hours you spend on a chair, the shorter your life span will be.

Now, improving your posture should not just be your sole priority. You need to get out of that chair and engage in activities that activates your muscles, your other systems, your whole body. Whether you are participating in high intensity exercises or just giving yourself a break from sitting, the important thing is that you are on your feet and doing something else.

Image Credit: Posture Affects Standing, and Not Just the Physical Kind – The New York Times 

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Cranberry Turkey Roll-Up

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Ingredients

• 4 (10-inch) 100% whole-grain tortillas (about 190 calories each)
• 1/2 cup (140 grams) canned whole-berry cranberry sauce
• 12 thin slices (12 ounces or 340 grams) deli turkey breast
• 2 medium (240 grams) tomatoes, halved and sliced
• 12 small lettuce leaves, washed
• 4 slices (4 ounces or 115 grams) Swiss cheese, halved

Directions

Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.

Spread 2 tablespoons cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.

To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.

Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.

When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.

Source: Cranberry Turkey Roll-Up – MyFitnessPal

Image Credit: Cranberry Turkey Roll-Up

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Green Pea Avocado Spread

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INGREDIENTS

• 2 cups of green peas, fresh or frozen
• 1 small avocado, pitted and roughly chopped
• 3 tablespoons of green onion or chives, finely chopped
• 2 1/2 tablespoons of lime juice
• 1/4 plus 1/8 teaspoon of Himalayan crystal salt or sea salt
• 1/8 teaspoon of black pepper
• Extra green onion or chives, finely chopped (for garnish)

PREPARATION

Combine green peas, avocado, green onion, lime juice, salt, and black pepper in the food processor fitted with an S-blade. Process until well-combined.

Source: Green Pea Avocado Spread – One Green Planet

Image Credit: Green Pea Avocado Spread

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Basic CrossFit Workouts to Try

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CrossFit is a very exciting workout that almost everyone who tried it got so hooked on it. Some say it’s the “jack of all trades” because it offers different challenges in every session. Needless to say, it’s something you may want to try if you’re looking for a way to spice up your routines, while gaining even more muscle.

It combines both cardio and strength, so it’s a win-win. You’re able to save time, which makes it a perfect fit for people who don’t have the luxury of time to work out for hours.

To start, here are five basic CrossFit workouts compiled by Amy Schlinger on the Daily Burn:

5 Beginner-Friendly CrossFit Workouts

It’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of constantly varying functional movements has swept the nation, and doesn’t appear to be going anywhere. Read more…

In addition to that, here are 12 more to try, regardless of your fitness level, on Men’s Journal:

12 CrossFit Workouts Anyone Can Do

If you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you’re right. Read more…

Finally, James Sjostrom shares a workout you can do in under 20 minutes, on Men’s Health:

The CrossFit Workout You Have to Try

I’ve owned my CrossFit NRG in Salt Lake City, Utah, since 2008. Whenever I program a workout for my students, I think of it in one of two ways: high-skill or low-skill. Read more…

These basic CrossFit workouts are a must try because they will provide you one hell of a sweaty session, but that’s when you know you’re torching a lot of calories. It also boosts your bone health and overall athletic performance.

It literally pushes yourself to do your best effort in every session, so you’re sure that you’re making the most gains out of it. Plus, it only takes about 15 to 20 minutes of your time!

Note, though, that you should not attempt this workout if you have breathing problems or heart disease without consulting a healthcare professional. It’s a fast-paced, intense workout, so always put your safety above your desire to tone your body.

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Approach to Packing on Muscle from Fitness Experts

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We already know that the two most important things to adjust when trying to build muscle is your diet and workout. If you used to eat unhealthy foods, or work out for only once a month, then you won’t gain much, or even anything at all. But there are instances when you already did your best, and still not see the results you want. Well, maybe you’re missing out on other factors.

Sometimes all we need is to know the real life story on how skinny guys and experts decide their approach to packing on muscle. So let’s start with this article written by James Fell about the experience of three personal trainer, on Men’s Health:

3 Genetically Skinny Guys Tell You How They Packed on Huge Amounts of Muscle

Scientists have recently made some outstanding discoveries—like a black hole that’s 12 billion times bigger than our sun and a brand-new species of human ancestor that lived more than 2.5 million years ago. Read more…

The lesson you can get from these three trainers is to start in lower loads, train as much as you can, and increase the load as you feel your body developing.

Moreover, bodybuilder and personal trainer Eric Broser shares some advice, on Muscle and Fitness:

PACK ON MORE MUSCLE AND GET SUPERSIZED WITH SUPERSETS

There is little doubt that for most of us building new muscle year after year becomes an increasingly more difficult endeavor. The human body does not “consider” the creation of a herculean physique a high priority in its hierarchy of needs, and thus will fight our efforts every step of the way. If you really want to grow you cannot whisper at your muscles — you must SCREAM!” Read more…

Finally, expert bodybuilder Dave Draper talks about his experience, on Flex:

Dave Draper on Making Muscle

When I think about my mass-building workouts and reflect on the changes I’d make while applying the experience and knowledge I’ve gained over the nutty years gone by, I realize that nothing has changed. I’m still me in an older body practicing the same basic combinations to fulfill the same basic needs; eating the same basic menu to sustain the same basic muscle. Read more…

So there’s no really best or worst approach to packing on muscle, because the truth is, your development relies on your determination and consistency in both your diet and workouts. But sometimes, it depends on your body type, too. So just keep working out and see what’s working for you.

Remember to keep on adding challenges to any workout you are doing to boost the gains you get from it. That way, you’ll never get bored with your workouts, too!

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Top Physique-Killing Foods to Stay Away From

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There are two types of foods in the world: the one that can boost your overall health, and the one that can cause its decline. This is why it’s so important that you follow a balanced diet, so you can track if you’re still eating healthy or not.

Moreover, an unhealthy diet also messes up with your physique, making you look worse than ever. So to avoid that from happening, here are the top physique-killing foods you may want to stay away from, listed on Generation Iron:

5 FOODS THAT CAN KILL YOUR PHYSIQUE

Diet is paramount in bodybuilding. The food choices you make are responsible for whether or not you see you waistline shrink or grow. Choosing a fatty burger over a lean steak could mean that you’ll be putting on pounds in all the wrong places. Rather than having shredded abs, a chiseled chest, and ripped back you’ll have some man boobs and a muffin top for all your troubles. It’s the choices we make that shape us all and decide whether or not we’ll reach physical greatness or just be masses of gelatinous fatty tissue. Read more…

This list may come as a surprise for you, because each of them is considered as beneficial in some ways. However, they can wreak havoc to your physique if they’re highly processed, which means there are added ingredients included. That said, not all types of these foods are unhealthy. Foods like yogurt, pasta, peanut butter and fruit juices are healthy when they’re made from whole food. Pizza, on the other hand, can be really unhealthy, especially if it’s fast food.

In addition to this list, registered dietitian Matthew G. Kadey shares three more foods that can mess up with your body, and what you can do to avoid this from happening, on Muscle and Fitness:

HIDDEN PHYSIQUE-KILLING FOODS

Over the years, food manufacturers have done a wonderful job at nutritionally degrading many go-to bodybuilding staples all in the name of profit and satisfying our need for all things salty, sweet and satisfying. So that you stay ahead of the game and don’t fall prey to those sneaky, unscrupulous food demons, we’ve assembled 10 beloved power foods and shown you how to take them from physique killers to physique builders. Read more…

And of course, nutritious foods won’t let unhealthy processed ones to get away just like that. Nutrition expert Dr. Michael Roussell shares those that you can eat to improve your overall build, on Men’s Fitness:

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese. Read more…

To sum it up, the top physique-killing foods are those that contain artificial ingredients, like colouring and flavours, because they offer more harmful than healthy effects to your body. These foods include packaged chips, soda, processed meat, and of course, fast food. Stay away from these foods as much as possible, but if you can’t, then just consume them in moderation, or choose the healthier options.

A simple and direct statement would be: cook for yourself. This way, you’re sure that there are no harmful additives in your food. Plus, it’s way cheaper because you can make big batches of meals to eat on all week.

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How to Avoid Emotional Eating During the Holidays

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It’s so easy to get emotional at this time of the year, especially if you’re away from your loved ones. In addition to that, there are so many foodie temptations around. So you know what that means!

Hello to double, triple or more servings of alcohol, cookies, cakes, pasta, stuffing, turkey, or any other food you usually prepare for the holidays. But this habit is actually the main culprit of unwanted weight gain and even more cravings, which is why it needs to be controlled.

Learn how to avoid emotional eating during the holidays in this article written by Therese J. Borchard on Psych Central:

9 Ways to Avoid Emotional Eating During the Holidays

For anyone with an inclination to use food as comfort — which basically includes all of us — the two months between Halloween and New Years provide one temptation after another. Read more…

So basically, that’s how you avoid emotional eating during the holidays!

It may be what everyone else is doing, but it’s not that healthy, especially if you’re consuming a lot of sugar, cholesterol, and bad carbs and fats. Aside from the steps mentioned above, you need to avoid stress because it’s been found to increase your tendency to overeat. Sugary foods also trigger your cravings, so you may want to stay away from them, or eat the healthier homemade versions.

The gloomy winter days may have a way to affect people’s appetite and cravings, but don’t give in to that. If you’re going to pack on calories, fat, cholesterol and carbs, make sure that you get them from healthier food groups like fruits, nuts, seeds, and vegetables. Or at least mix them up with not-so-healthy products.

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To Produce Electricity, New Phone Charger Uses Socks and More

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Even though life actually existed without them, it’s so hard to imagine not having mobile phones again. Imagine sending snail mails again that take weeks to arrive. It’s sweet, yes, but it’s not ideal for this crazy, busy world we’re living.

Good news for everyone – scientists are discovering a new cheap advancement. A new phone charger uses socks and urine to produce electricity for our gadgets. Read more in this report by Steve Smith on Medical Daily:

New Phone Charger Uses Socks, Microbial Fuel Cells, And Your Urine To Generate Electricity

People spend about three hours per day using their mobile phones. That’s not including time spent talking on them, but rather time spent texting, emailing, or using apps. With so many reasons to use them during the day, it’s only a matter of time before the phone’s battery power starts to run out. When an outlet’s out of reach, researchers from the University of Western England have found an alternative way to charge a phone, and it involves human urine. Read more…

The world consumption of electricity and energy continue to rise every month, so even though this discovery is a small step, it may serve as a big help in the future of electrical energy. After all, this new phone charger uses socks, urine, and microbial fuel cells! Who would have thought about that?!

This study needs further investigation, so unless it’s out in the market, please don’t rely on your urine to charge your phone. Hah.

Image Credit: New Phone Charger Uses Socks, Microbial Fuel Cells, And Your Urine To Generate Electricity – Medical Daily

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Aging Brains Internal Clock Decline, Says Study

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Isn’t it amazing how the human body is well-known to us humans, but there is still a lot to discover?

Like this one discovery that the Christmas spirit was located in the brain just a few days ago, which actually has some scientific basis. And then there’s this one from last month, where scientists found that the human cells actually have a clock inside that can determine if you have cancer.

Now another study has found what happens to a person as aging brains internal clock decline. Read more in this report by Raf Ellen Bichell on NPR:

As Aging Brain’s Internal Clock Fades, A New Timekeeper May Kick In

Ever notice the catnaps that older relatives take in the middle of the day? Or how grandparents tend to be early risers? You’re not alone. Colleen McClung did, too. A neuroscientist at the University of Pittsburgh Medical Center, McClung wanted to know what was going on in the brain that changes people’s daily rhythms as they age. Read more…

Brain diseases are really horrible. Doesn’t matter if you’re the one or a loved one have it, because it will break your heart in the worst possible ways. So this discovery about the aging brains internal clock will hopefully help solve the mystery phenomena behind dementia, Alzheimer’s and Parkinson’s disease, and more.

Image Credit: As Aging Brain’s Internal Clock Fades, A New Timekeeper May Kick In – NPR

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Holiday Cioppino

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This is a simplified version of the classic Italian seafood stew. The vegetable base can be made ahead of time and frozen. When ready to serve, simply thaw and stir in the fish, crab, shrimp and clams to finish cooking.

Ingredients:

• 2 tablespoons olive oil, plus more for brushing
• 4 cloves garlic, finely chopped
• 1/2 teaspoon red pepper flakes
• 1 large yellow onion, finely chopped
• 1 bulb fennel, trimmed, cored and thinly sliced
• 1 green bell pepper, cored, seeded and chopped
• 1 can diced tomatoes, with their liquid
• 2 cups low-sodium chicken broth
• 1 1/2 cup white wine
• 2 tablespoons tomato paste
• 1 tablespoon chopped oregano or 1 teaspoon dried oregano
• 1 tablespoon chopped thyme or 1 teaspoon dried thyme
• 1 demi-baguette, cut crosswise into thin slices
• 1 pound thick skinless white fish fillets, such as cod, cut into (1-inch) pieces
• 1 tub lump crab meat
• 1 pound medium shrimp, peeled and deveined
• 1 pound mussels or clams, cleaned
• 2 tablespoons chopped basil
• Salt and pepper, to taste

Serves: 8

Method:

Preheat oven to 400°F.

Heat oil in a large pot over medium heat. Add garlic, red pepper flakes, onions, fennel and bell peppers and cook until softened and onions and fennel are translucent. Stir in tomatoes with their liquid, broth, wine, tomato paste, oregano and thyme and bring soup to a boil. Reduce heat to medium-low, cover and simmer for 25 minutes.

Meanwhile, brush baguette slices all over with oil then arrange in a single layer on a large baking sheet. Bake, flipping halfway through, until toasted and golden, 8 to 10 minutes; set crostini aside.

Stir fish and crab into pot with broth mixture and simmer for 5 minutes. Add shrimp and mussels, cover and simmer until shrimp are just cooked through and mussels have opened, about 5 minutes more. (Discard any unopened mussels.)

Stir in basil, salt and pepper then ladle into bowls and serve with crostini on the side.

Source: Holiday Cioppino – Whole Foods

Image Credit: Holiday Cioppino

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King Crab Legs with Sour Cranberry Sauce

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Dried cranberries and cherries make a uniquely delicious, chutney-like sauce for succulent king crab. Have your fishmonger steam and crack the crab legs (or do it yourself with a heavy knife) so they will absorb more flavor as they heat and the meat will be easier to remove from the shell.

Ingredients:

• 1/3 cup dried cranberries
• 1/3 cup dried cherries
• 1 cup boiling water
• 1 tablespoon white balsamic vinegar
• 2 shallots, chopped, divided
• 3 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon coarse sea salt, divided
• 1/4 teaspoon ground black pepper
• 2 pounds steamed king crab legs, broken into pieces, shells of large pieces cracked
• Several sprigs fresh flat-leaf parsley

Method:

Combine cranberries and cherries in a small bowl and cover with boiling water. Let sit for 30 minutes, then drain, reserving soaking liquid. Combine fruit, vinegar, 2 tablespoons of the shallots, 1 tablespoon of the oil, 1/4 teaspoon of the salt and pepper in a food processor and pulse until chopped. With the motor running, pour in reserved soaking liquid and process until a thick, chunky sauce forms. Scrape into a bowl and refrigerate for up to 2 days; bring to room temperature before serving.             

Heat remaining 2 tablespoons oil in a large heavy skillet or pot over medium-high heat. Add remaining shallots and crab legs and sprinkle with remaining 1/4 teaspoon salt. Cook, tossing, until heated through, 5 to 6 minutes. Transfer to a platter and use scissors to snip parsley leaves over crab. Serve with sauce for dipping.

Source: King Crab Legs with Sour Cranberry Sauce – Whole Foods

Image Credit: King Crab Legs with Sour Cranberry Sauce

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Hardcore Squat Programs to Try

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The squat are known as the “king of all exercises,” but not everyone seems to take advantage of it. They are easy to do, and require minimal equipment.

They promotes toned legs – summer-ready ones, actually! They burn more fat than most other exercises. But beyond aesthetics, it also strengthens your whole body, making your day-to-day activities easy and hassle-free.

Before we proceed to different hardcore squat programs to try, let’s first learn how to do a correct and perfect one. If you keep on doing your moves wrong, you won’t gain anything. Read more in this article by trainer Tony Gentilcore on Men’s Health:

How to Perform a Perfect Squat

“Only Siths deal in absolutes,” is my go-to quote from my favorite movie, Star Wars. That’s because—unlike another money line from that film, “these aren’t the droids you’re looking for”—I constantly consider the quote in my day job, where I help regular Joe and pro-athlete clients alike achieve their fitness goals. Read more…

Moving on, here are some variations to keep your workout sessions exciting, as compiled by Christina Simonetti on Men’s Fitness:

7 SQUAT VARIATIONS TO BUILD MUSCULAR LEGS

You know that the humble squat is one of the best exercises there is for shoring up lower body strength—and you’re probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up Human Growth Hormone production, improve your flexibility, reduce your risk for injury in your other athletic endeavors like running, and more (just check out 7 Reasons to Never Neglect Squats!)  Read more…

Finally, check this program from certified strength and conditioning specialists Matt Tuthill and Kyle Hunt on Muscle and Fitness:

THE HARDCORE SMOLOV SQUAT PROGRAM

The words “Russian strength method” are all but synonymous with victory to those who recall the thick-limbed, barrel-chested athletes who ran roughshod over the rest of the Olympic weightlifting field for a few decades of the mid- to late-20th century. In the process of leading their athletes to dominant performances on the international stage, the revolutionary Russian strength coaches gave birth to the first hard-science programs for increasing strength—programs like the conjugate method and block periodization, which have stood the test of time and are still used regularly today. Read more…

Squats can be boring. In fact, they’re one of the top exercises that gym people avoid on leg days. So these hardcore squat programs are needed to continue to rock your squat routines. Plus, they will also help maximize your gains!

You have to incorporate them into your workout routines because they tone your butt, strengthen your core, build more muscle, enhance mobility and balance. They are basically an effective move that will work your whole body in one. And since they will make you stronger, you’re safe from injuries or accidents that may come your way.

So whether you’re an athlete, bodybuilder, weightlifter, martial artist, or just someone who’s interested in building more muscle, the squat is totally a must!

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Effective Routines that Reconstruct Your Body

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This year is coming to an end, and you’ve probably written your New Year’s resolutions. The majority of you have the “exercise for at least god-knows-how-long every week and lose weight” in their lists, but come middle of the year and not a single of these resolutions are still being followed. Guilty?

News flash – the body needs some reconstructing every now and then because it gets damaged, too, even without you knowing it. Your role is to make it stronger, healthier, and better than today.

So, how do you reconstruct your body? Here are five simple steps shared on Life Hack:

Rebuild Your Body in 5 Easy Steps

When looking back at their lives, the phrase that will come to mind for many people is “what if”. The lives of too many people are controlled by procrastination and lack of motivation. What if you could stop this today and achieve the figure you have only dreamed of in five simple steps? Would you start today or regret it next year? Read more…

For more tips, read this informative article on Men’s Health:

Rebuild Your Body

There are plenty of good reasons not to do your workout: job pressures, family commitments, and painfully long workout sessions that are equal parts boring and complicated. Read more…

As for the workout mentioned, it says there that you can do them in less than an hour and a half. But keep in mind that the minimum hours required, to be able to gain more out of your exercises, is an hour. That said, you have to keep your workouts around an hour and above.

Finally, here are a few workout routines you can try, as written by Mike Simone on Men’s Fitness:

THE ELIMINATION WORKOUTS: ROUTINES THAT RECONSTRUCT YOUR BODY

Wouldn’t it be awesome if you could just pick and point where you wanted to cut body fat from your body? It would! But unfortunately it’s not exactly possible. Your body is going to burn fat based on where your good ol’ genetics want it to. But don’t stress over the whole “it’s genetics” thing. We’ve got the solution. Just because you can’t spot reduce, doesn’t mean you can’t muscle produce. Read more…

So for the year to come, it’s better not to write any resolutions at all (just kidding!). But seriously, plan something to improve your body, and make sure to be committed to it. There are lots of ways you can attain that. And when you do, you’re not only rewarding yourself with a killer physique, but also boosting your overall health, and reducing risk of diseases.

Keep in mind that this isn’t just about scoring a sexier you. Your goal is to replenish your well-being, from physical to mental to emotional health, as well.

It’s very important that you put enough effort to reconstruct your body, or else you’re going to suffer from various conditions like muscle weakness, increased risk of infection, decline in appetite, changes in sleep routines, stomach problems, to name a few, later in life.

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Why a Vegetarian Diet is Ideal

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Vegans and vegetarians are growing in number. In fact, there are about 22.8 million Americans who are following a vegetarian-inclined diet, and 7.3 million of them are fully vegetarian. This is just a proof that more and more people are transitioning into a healthier lifestyle.

But why a vegetarian diet is ideal is not known to everyone, maybe because they cannot stand removing meat from their diets. It’s completely normal since we all grow up in a world of carnivores.

Well, you might think that vegetarianism is just eating plant foods, while eliminating all animal products, but there are actually different types. Learn the seven types discussed by certified holistic vegan chef Catherine Gill on Care 2:

7 Types of “Vegetarianism” and Their Environmental and Health Benefits

Although the word vegetarian was coined in the year 1839, and used thereafter as a term referring to a primarily plant-based eater, this particular lifestyle and diet choice has been in existence since practically the beginning of time. In fact, famous vegetarians who lived before then include Confucius (551- 479 BCE), Plato (428- 348 BCE), Leonardo da Vinci (1452- 1519) and Henry David Thoreau (1817- 1862), just to name a very few. Read more…

In short, you can still consume animal products even if you are vegetarian. Vegan, on the other hand, is pure clean eating, which is composed of all natural plant foods.

Now let’s move on to the general benefits. Read this article written by Marnie Soman Schwartz on Shape:

12 Reasons a Vegetarian Diet Is a Good Idea

As a former vegetarian, I’m pretty sure I won’t ever go back to full-time veggiehood. (Wings are my weakness!) But my meat-free years taught me a lot about healthy cooking and eating, including what to do with tempeh, how to make broccoli sing, and the trick to turning a can of beans into a meal. I still use those skills all the time—I’d call my diet vegetable-leaning—so I’m excited to share the veggie magic in honor of World Vegetarian Day (coming up October 1st). Whether you’re already a vegetarian, considering making the leap, or could simply use a nudge to eat more meatless meals (part-time vegetarians get health benefits too!), here are 12 reasons why eating a more plant-based diet is a good idea. Read more…

Everyone can benefit from a vegetarian diet, but it’s particularly ideal for those who will undergo beauty and body competitions. See the diet plan in this article on Vegetarian Bodybuilding:

WHY A VEGETARIAN DIET IS IDEAL FOR BIKINI COMPETITORS

The foods you put into your body play a tremendous role in how you will look on stage and stand up against your competitors. This article will take the guesswork out of the bikini competition diet and break down the many aspects of competition prep to give you a competitive edge. Vegetarian diets are ideal for bikini competitors, and here’s why. Read more…

In a nutshell, the top reason why a vegetarian diet is ideal is that it promotes optimal health. This fact dates back to the ancient time when there are no such things as surgeries, antibiotics, and other modern medicine. Fruits and vegetables are loaded with essential nutrients and antioxidants that will reduce your risk of almost every disease there is.

Among the top plant foods, which are included in almost any vegetarian dishes, are avocado, tofu, cauliflower, broccoli, sweet potato, pumpkin, leafy greens, nuts, seeds, herbs and spices.

To maximize the benefits you get from these plants, choose organic. They were not exposed to harmful chemicals from fertilizers and herbicides, unlike the regular ones. Moreover, if you choose to follow a vegetarian-inclined diet, but still consume animal products every now and then, it’s better to purchase grass-fed meat products.

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Capsule Filled with Natural Oils Curbs Appetite

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With lots of temptations, especially around the holidays, it’s just so hard to control appetite, and battle your cravings. Oh, hello to binges and overindulging.

But there’s a more serious issue behind this. These factors are actually one of the reasons why the rate of obesity continues to grow over the past years. In fact, there are 600 million people worldwide who are obese.

A solution is being proposed, though. There’s a newly-made capsule filled with natural oils that can curb cravings and appetite. Read more in this report by Anna Hodgekiss on Daily Mail:

The gastric bypass in a PILL: Capsule filled with natural oils suppresses appetite and stops ‘even the hungriest person from eating’

A ‘fat pill’ that could reduce the need for gastric bypass surgery and help solve the obesity crisis has been developed by British scientists. Read more…

The article mentioned that the other ways, such as lifestyle interventions, have not worked, so maybe this capsule filled with natural oils may help. I sure hope that it’s really “natural” as some products claim so, but are actually far from it.

A little, but can be effective, solution is minimizing portion sizes of packaged foods and at fast food chains and restaurants. Of course, no matter how hard it is, we all should reduce processed meat and other foods consumption (especially for kids!), as well as avoid soda, because they have really high amounts of sugar, bad carbs, unhealthy fats, and other additives.

Enough sleep and exercise is also needed, so make sure you get enough of your daily dose of the two.

Image Credit: The gastric bypass in a PILL: Capsule filled with natural oils suppresses appetite and stops ‘even the hungriest person from eating’ – Daily Mail

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