Chop the tuna into chunks and add to a food processor. Pulse a few times to break down tuna.
In a large mixing bowl add tamari, olive oil, lime juice, and zest, cilantro, ginger, Dijon mustard, wasabi paste, salt, and pepper. Mix and add to tuna. Blend until well combined, about 1 minute until it has a consistency similar to ground beef.
I made this as a dip first, to accompany Cobb Salad Summer Rolls, then went backwards to the dressing. The dip is just the dressing thinned out with some warm water. Even in the thinner dip form, it works great on a salad. It just needs a stronger shake/whisk to combine.
Ingredients
1 clove garlic, smashed
3 tablespoons white wine vinegar
1 tablespoon lemon juice
1 teaspoon sugar (or more to taste)
2 tablespoon finely chopped chives
4 tablespoons olive oil
½ cup crumbled blue cheese
salt and pepper
¼ to ½ cup warm water
Directions
In a food processor, pulse the garlic until finely minced.
With the food processor on low to medium-low speed, add white wine vinegar, lemon juice and sugar. Add chives. In a slow stream, add the olive oil.
Add the blue cheese and let run until smooth (unless you want a chunky texture).
Season to taste with salt and pepper.
To use Blue Cheese Vinaigrette as a dip, which is warm water until you get the desired, thinner dipping sauce consistency. Garnish with finely minced chives.
It’s actually easier to decide to work out than give up your drinking habits. So the tendency of most beginners is to still drink their dose of beer even after deciding to achieve a sexy, fit body. The result? Well, most of us know that beer does nothing but keep you bloat.
But there are rumors spreading nowadays about how beer can actually help you in the gym. Can beer keep your muscles stronger? Find out in this article on Muscle and Fitness:
BEER CAN STRENGTHEN MUSCLES
Good news for all beer-lovers out there—beer can actually make your muscles stronger! Well, that is, if you’re up for the challenge of drinking 154 pints a day.
A recent study conducted by Japanese scientists at the University of Tokushima showed that the flavonoid ingredient found in beer known as 8-prenylnarigenin (8-PN) significantly limited muscle atrophy in debilitated laboratory mice. The mice that were given the flavonoid saw minimal muscle loss compared to other mice that weren’t. The control group experienced a 10 percent decrease in muscle mass. Read more…
So you’d have to die first before you get the muscle building and strengthening benefits of beer – sorry beer lovers! Nutritionist and researcher Kamal Patel actually says that one or two is okay, as there are no studies suggesting beer cause long term harm. More information is on the Daily Burn:
Will a Post-Workout Beer Affect Muscle Growth?
Even the most dedicated athletes need time off to unwind. While partying usually results in nothing worse than a hangover, you may have also noticed that your Monday morning gym session feels harder after a weekend of indulging. While many people extol the virtues of the post-workout beer, it can be difficult to determine what effect alcohol actually has on muscles. Read more…
Ready for the good news? Muscle Prodigy introduces a newly invented beer that aims to enhance muscle recovery and strengthening – the Lean Machine:
POST-WORKOUT BEER IS A REAL THING
This could be good news for those fitness and beer enthusiasts. Canadian company Vampt announced that it plans to release an after-workout beer called Lean Machine, marketed as a “Recovery Ale.” The gluten-free beer contains 7 vitamins, 7 grams of protein and 77 calories per serving — plus 3.2 percent alcohol by volume (and at a drastically reduced 0.5 percent ABV in Canada due to alcohol regulations). It’s supposedly enriched with nutrients, antioxidants and electrolytes to help the body recover after a workout. Read more…
Post workout beer exists, but let’s not forget the fact that beer belly exists too! Just think of the benefits you will gain if you give up your beer habits. An occasional one or two is okay. Aside from sports drinks, there are a lot of other drinks that will maximize your gains in the gym like natural fruit juices or smoothies.
Can beer keep your muscles stronger? Yes! But it needs more studies. For now, have a Lean Machine!
Toned and bigger biceps are definitely a must-have, and just like any other part of your body, it takes time to have them. They are also more prone to unwanted fat compared to other parts, which is probably why ladies are avoiding spaghetti straps and tank tops and men are avoiding shirts with fitted sleeves! Luckily, there are a lot of different exercises that target and work biceps.
For a better workout, you have to know the best and worst things you can do for bigger biceps. Men’s Health UK introduces five techniques to watch your biceps grow in no time:
HOW TO BUILD BIGGER BICEPS
Guns, pythons, swans, weapons of mass destruction. There are plenty of nicknames for your biceps – and plenty of ways to work them. So if your only strategy is to curl three sets of 10, you’re missing out (especially if you’re doing them in the squat rack). This quintent of expert-approved techniques will help your biceps reach their peak potential. Read more…
Now that you know the basic techniques, it’s time that you learn about the exercises that will help you achieve bigger biceps faster, and fitness director B.J Gaddour shares his secret ARMageddon challenge in this video on Men’s Health:
This workout will not only help you achieve bigger biceps faster, but will also make them stronger and more toned!
On the other hand, there are also exercises that you think can increase your gains, but in reality they are not helping at all! Here are the worst things you can do for bigger biceps that you may want to avoid, as listed by Eric Broser on Muscle and Fitness:
THE 6 WORST THINGS YOU CAN DO FOR BIGGER BICEPS
If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting. Read more…
Final tip: there are actually no best or worst things you can do for bigger biceps if you are not determined enough. Just don’t give up! It takes time and effort. Use this guide, and watch how you maximize your gains in no time!
Arm fats are just so annoying, I know. It makes you want to avoid sleeveless clothes or those with highly fitted sleeves. They are one of the most important parts you need to target if you want to achieve a bikini body.
Fortunately, there is a lot of workouts to lose arm fat, and these workouts also aim to tone them. Yoga teacher and triathlete Alice Toyonaga shares five workouts to lose arm fats, with and without equipment, on Fitness Republic:
Workouts to Lose Arm Fat
If you are looking to lose arm fat the solution is rather simple and straight forward. When you question yourself on how to lose arm fat, there is only one answer, which is, seeking some help from easy to do quick exercises to get rid of the horrendous arm fat!
Just spending ten minutes a day on your arms, following simple specialized work out routines targeted towards the arms alone can help you get the cuts and the lot to make them look super fit. Here are some of our top pick exercises that aim at how to lose arm fat, quick! Read more…
Fitness trainer Laura Mcdonald gives us a step-by-step exercises on Mind Body Green that aim to tone your arms, with just two dumbbells:
6 Killer Moves To Tone Your Arms
For this routine, all you need is a set of dumbbells that are three to 10 pounds. Choose a weight that is challenging for you, but start at a lighter weight if you’re a beginner. Adding weight to your workout helps to tone and create leaner muscles, boost your metabolism and you’ll burn calories all day long. I’ve put together six simple moves you can do as a routine or add in before or after a cardio session. Read more…
The use of weights is almost always needed when doing arm workouts, but did you know that you can actually tone your arms without them? Here’s a video that only takes FIVE MINUTES on Glamrs to show you how:
How To Get Toned Arms: 5 Minute Weight-Free Workout
With or without equipment? The choice is yours! These workouts to lose arm fat are very easy. They fit even for people with the busiest schedules as you can do them for 10 minutes, with 30 minutes as the maximum time. You may also increase the intensity of your exercises as your body gets used to them.
You also have to follow a healthy, balanced diet. More protein is usually recommended as it maximizes your body’s muscle-building capacity, but you also have to eat a plentiful of fruits and vegetables to get the most benefit.
According to the World Health Organization (WHO), cardiovascular diseases are the number one leading cause of deaths worldwide, with about 17.5 million deaths in 2012 alone. Diabetes, on the other hand, caused an estimated 1.5 million deaths in the same year.
Diabetes and heart disease are often caused by an unhealthy lifestyle. In particular, your food choices dictate your risk for these chronic diseases. There’s one that you’re probably drinking at this moment – soft drinks.
Did you know that just one fizzy drink daily can lead to a higher risk of heart attacks, stroke and diabetes? More information is reported by Laura Donnelly on Telegraph:
One can of fizzy drink daily ‘can increase heart attack risk by a third’
Just one can of fizzy drink a day can increase the risk of heart attack by a third and dramatically raise the chance of diabetes and stroke, the largest ever study has found.
The research by Harvard school of public health found that regularly drinking sugary drinks increases the risk of developing type 2 diabetes by a quarter (26 per cent), the risk of heart attack or fatal heart disease by a third (35 per cent) and the risk of stroke by a sixth (16 per cent). Read more…
The next time you crave for cheeseburgers and fries and a large Coke, think again. Is it really worth it? Aside from making you feel bloated, it contains zero nutritional content, and just one fizzy drink daily can lead to chronic diseases.
Instead of processed drinks, you can go for natural fruit drinks and smoothies. Just make sure you are actually buying all natural because some just trick you with their labels when they actually have high sugar content.
Start eating healthy, increase your physical activity, get enough sleep, and avoid alcohols and tobacco use to effectively reduce your risk of diseases. Remember, prevention is always better than the cure!
Two years ago, the US Environmental Protection Agency (EPA) has been found guilty of fraud, now a recent report says that the agency has approved a pesticide known as sulfoxaflor back in May 2013, which hasn’t even been proven to be safe for the bees. Sulfoxaflor can also cause harm to fish and other aquatic plants. This just stained the reputation of the agency more.
The EPA has replied to public comments about this issue, however, said approval of pesticides overruled by federal judge, which made environmentally concerned citizens happy. Finally, the federal government has taken a stand against the wrongdoings of the EPA.
The details were reported on Natural News:
EPA decision to destroy environment with bee-killing pesticides overruled by federal judge
(NaturalNews) In a rare demonstration of justice, the United States Ninth Circuit Court of Appeals has ruled against a recent decision by the U.S. Environmental Protection Agency (EPA) to approve a new neonicotinoid pesticide known as “sulfoxaflor,” because its manufacturer, Dow Chemical, failed to submit the proper safety studies proving that the substance doesn’t harm bees. Read more…
Hopefully, the approval of pesticides overruled by federal judge will be the start of the many cases where the government will take action in protecting the environment. It’s definitely a good news that officials finally listened to the voices of their citizens.
There are more environmental issues that need attention, and the talk of many concerned citizens at present is the GMO labelling.
Age-related macular degeneration (AMD) is the third leading cause of blindness, after cataract and glaucoma. It is usually unavoidable since ageing is the main risk factor, but it can also be the effect of cigarette smoking, arterial hypertension, exposure to UV rays, unhealthy diet, and genetic tendencies. People with light-colored eyes are more prone to this disease.
There hasn’t been any treatment for AMD, although there are procedures that can slow its progress like the use of drugs, lasers, and in some cases, surgery.
Fergus Walsh, medical correspondent of BBC News recently reported a new trial aims to cure blindness – through a stem cell procedure:
Stem cell trial aims to cure blindness
Surgeons in London have carried out a pioneering human embryonic stem cell operation in an ongoing trial to find a cure for blindness for many patients.
The procedure was performed on a woman aged 60 at Moorfields Eye Hospital.
It involved “seeding” a tiny patch with specialized eye cells and implanting it at the back of the retina. Read more…
Stem cell procedure costs a lot, and although this trial aims to cure blindness, some people may not be able to afford it. Hopefully, there will be cheaper procedures in the future.
As I’ve mentioned, unhealthy diet and cigarette smoking are among the risk factors, which means AMD can be prevented. The usual healthy, balanced diet with a rainbow of fruits and vegetables are highly recommended, and cigarette smoking or exposure to it should be avoided.
This list and set of instructions make approximately eight rolls, which is enough for 4 people. Or one. I highly recommend just making a lot more because you can eat this as it was originally intended, as a Cobb Salad, with whatever it leftover.
Ingredients
4 large rice paper wrappers, cut into 8 half-circles with kitchen shears
large avocado, cut into half lengthwise and sliced thinly
4 slices bacon, cooked and cut on slight bias into 2-inch wide juliennes
about 2 cups shredded cooked chicken
1 small cucumber, thinly sliced (had I thought ahead, I would have made long, thin cucumber ribbons, as we did here)
2 hard boiled eggs, cut lengthwise into 8 thin wedges
4 leaves green leaf or Romaine lettuce, ribs removed and sliced down the center into halves
handful of parsley leaves (or other herbs)
¼ red onion, sliced paper thin
1 large ripe tomato cut into thin wedges
Blue Cheese Vinaigrette Dip
Directions
Fill a large heat-safe bowl with very hot water (boiling water is fine, but just make sure it cools enough for you to stick your fingers in it). Place a damp kitchen towel on a cutting board as your “work surface.”
Dip ½ of a round rice paper wrapper in the water, and let it soak it until softened, about 1 minute. Remove the rice paper from the water and lay it flat on the towel with the straight (cut) edge at the top.
About one-third of the way in from one of the sides, place one-half of a lettuce leaf “up” with the ruffled edges slightly longer than the wrapper, and another one-half of a lettuce leaf “down” with the ruffled edges slightly longer than the bottom of the wrapper.
Place 2 slices of avocado, some julienned bacon, shredded chicken, sliced cucumber, 2 wedges of hard boiled egg, a few parsley leaves, red onion and a couple of tomato wedges.
Fold the wrapper over the contents, and carefully roll up as tightly as you can without tearing the wrapper. Place on a plate seam side down (to keep in sealed).
** note ** Most people roll up Summer/Spring rolls like an eggroll or a burrito, with the ends tucked in and the filling encased inside, but I love the way these Summer Rolls look with the contents peeking out from either end.
Serve Cobb Salad Summer Rolls immediately with Blue Cheese Vinaigrette Dipping Sauce.
3 (8 oz) organic chicken breasts with skin, (skin can be removed after cooking)
Salt
Pepper
Cooking spray made from canola or grapeseed oil
2 tbsp olive oil
1 red bell pepper, diced
1 yellow bell pepper, diced
½ red onion, diced
1 cup chicken broth
2 garlic cloves, minced
2 fresh corn on the cob, kernels removed or 1 bag frozen corn
½ pint cherry tomatoes
1 tsp chili flakes
2 cups lima beans
1 tbsp fresh cilantro, chopped
1 lemon
DIRECTIONS
Preheat grill to high heat.
Season chicken breasts with salt and pepper on both sides. Spray grill liberally with oil spray and sear the chicken skin side down for 3-4 minutes, or until golden brown. Flip and sear for an additional minute, then move the chicken to a lower-temperature area of your grill (or finish it in a foiled tray in a conventional oven).
Once cooked, let rest for 2 minutes before cutting. This will redistribute the juices back into the meat.
There’s a common misconception that boxing is only for strong men – well, news flash: women can do that too! Plus, it’s not only for strong, bulky men, even the weaker ones can try and develop power and stability as they practice more.
Boxing can help you shed a few pounds effectively, and it’s a good way to tone your arms. Who would have thought that a simple jab-straight move can torch a lot of calories? It’s very easy!
Before you start to engage in boxing, know a few facts about it in this article on Wellness Bin:
Punching Off the Pounds: How to Lose Weight with Boxing
If you think that boxing is an activity reserved for the mean and the tough – then you’re wrong! Though you see it being practiced by those bulked-up fighters, this punch-and-jab sport is actually one of the most effective cardio activity you can do. Boxing can provide you with total body workout without you even noticing it. It’s a versatile, high-impact sport that delivers massive results in terms of endurance training, muscle toning and calories burnt. Different boxing styles will ensure that you have something that can cater to your fitness abilities and goals, especially if you are making your way through weight loss. Read more…
An hour of boxing can burn at least 350 calories? Yes! You can easily burn more as you develop your boxing skills.
To start, Well and Good listed the basic moves in boxing that you have to know:
Boxing basics: 5 steps to throwing punches with perfect form
Boxing is the current golden child of boutique fitness, but as more studios open and workout buffs used to spinning and running sign up to throw punches, they’re not necessarily learning how to do it right. Read more…
You can easily throw a punch without actually making use of your arm muscles, and this will not benefit you at all. Always, always make sure that you are doing your moves correctly!
For the final tip, here’s how to throw the perfect boxing punch on Men’s Fitness:
HOW TO THROW THE PERFECT BOXING PUNCH
“All punches were not created equal,” says Adam Colberg, a pro boxing coach at NYC’s legendary Gleason’s Gym. His perfect punch is an explosive right cross for a right-handed guy, or a left cross for a southpaw. Read more…
Believe me when I say boxing can actually help you lose weight, and if you’re not yet convinced, try it and see for yourself!
Aside from achieving your desired shape, boxing can also develop your self-defense skills, improve your cardiovascular health, ease stress, and increase bone density. It’s also a good way to release your feelings of anger, and you don’t necessarily have to punch that person in the face!
Skinny, sexy, fat, plus-size, short, tall – everybody has their own definition of body types. The thing is, every body is unique. Each of these body types has different ways to burn calories or keep you in shape. Some exercises can be effective for me, but not for you, so it’s important to know how to train your body type and which actually works.
See how training for your body type works in this article by strength and conditioning coach Lee Boyce on Men’s Fitness:
TRAIN FOR YOUR BODY TYPE
You’ve been hearing it from your mom your whole life: You’re special. And at least when it comes to weight training, you are. Every body is different—some respond well to one kind of exercise, while another exercise can be downright dangerous. For the best long- term gains, you need to find which exercises are the most effective and safest for how you’re built. The following two routines will help you on this journey, offering examples of how a taller, long-limbed guy can train for the best results, and how a shorter, stockier man should go about it. Read more…
Most of us know the skinny, sexy and fat body types, but we haven’t heard much about the terms like ectomorphs, mesomorphs, and endomorphs. Ectomorphs are actually the skinny ones, mesomorphs are the athletic ones, and endomorphs are the heavy ones.
Athlete and personal trainer Noah Bryant shares a few tips on how to train these body types on Muscle and Fitness:
WEIGHT TRAINING FOR YOUR BODY TYPE
The human body can be broken into three distinct body types, ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Your body type is the hand in which you were dealt, what you do with it is completely up to you. Some were born lean, some were born fat, but all were born with the ability to shape their body. Read more…
Now that you know that different exercises have a variety of effects on specific body types, it may be confusing to try sports or exercises. The good news is that there are exercises that are safe and effective for all body types. An article on Prevention listed nine step-by-step exercises you can try at home:
9 Strength-Training Moves For Every Size
Scan fitness magazines and workout websites, and you’ll notice a trend: Lots of young, super-fit people smiling as they sweat through extreme training programs. But people who are overweight or obese may not be comfortable completing those types of exercises—the moves could even be dangerous if you’re not already fit. Read more…
Aside from a proper workout, it’s also important to make sure you are eating a healthy balanced diet and getting enough sleep.
Don’t get discouraged if you have a plus size body. It doesn’t really matter what body type you have now as you can easily achieve a sexy, fit body with a proper knowledge on how to train your body type.
A flat stomach or with six-pack abs is every person’s dream. Who wouldn’t want to be unashamed while wearing fitted clothes?! The problem is that when you look at your stomach, you just get discouraged because you don’t know where to start.
Since it’s the time of crop tops and body-hugging dresses, most of you want to get rid of that beer belly. Fortunately, there are stomach toning exercises for you to try to not only tone, but also strengthen your core.
Aside from the traditional sit and curl ups, here are more stomach toning exercises you can try, as listed by triathlete and yoga teacher Alice Toyonaga on Fitness Republic:
Tummy Toning Exercises
Tummy toning is ranked amongst the hardest tasks to accomplish in terms of overall body fitness. For most people, the tummy toning is a long and tedious process. The best way to tone the tummy is through the means of tummy toning exercises. While exercises can help you acquire fitness to its utmost level, they are also the best gateway to toning the body and maintaining health. Additionally, most toning exercises don’t only focus on one trouble spot; they almost always have supplementary benefits as well, in terms of including other parts of the body in the toning process. Here are some toning exercises you can try out for tummy toning: Read more…
The good thing about these exercises is that they do not only target your stomach, but also your arms and legs. Now if you need a clear and fast guide to tone your stomach, here’s a 6-minute video demo by yoga guru Bethany Lyons on Shape:
Quick 6-Minute Workout for a Stronger Core
Watch video below!
These are only small movements, which means you can try them at home, even on your busiest days.
And finally, here are some final tips to achieve that toned stomach by health and fitness expert Emily Skye on Women’s Running:
Flat Stomach Finally! Top Tips To Tone Up And De-Bloat.
Most girls I speak to on a daily basis all want to know how to flatten their tummy and tone up their abs. I’ve spent years working on my abs, figuring out the best formula to achieve a great midsection. What I’ve discovered is that it all comes down to three things: eating the right foods, exercising smarter, and proper digestion to remove any bloating. So, if you finally want to get the flat stomach, here are my key tips on how to tone up and de-bloat. Read more…
As you’ve read, a balanced diet and a few supplements go hand in hand with your stomach toning exercises, so always keep them in check. Aim for more fruits and vegetables. Avoid the foods that make you bloat like soda, fast foods, processed chips and more.
Toning your stomach does not happen overnight, so be patient, and watch how you slowly achieve that bikini body you’ve always wanted. Remember, you’re just a few stomach toning exercises away!
According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide, with about 8.2 million deaths in 2012 alone. This is expected to rise by 70 percent over the next 20 years. There are over 100 types of cancers, but lung, liver, stomach, colorectal, breast and oesophageal are the most common.
Scientists and health experts have been looking for the cure of cancer for ages, and there hasn’t been any clear result. Fortunately, a new study has found that a simple drug we have been using all along can help us with this deadly disease.
How aspirin can almost double your chance of surviving cancer is explained in this article by Sophie Borland on the Daily Mail:
Aspirin could almost double your chance of surviving cancer: Three quarter of bowel, stomach and throat patients taking a daily dose were still alive five years later
Aspirin almost doubles the survival chances of many cancer sufferers, a study reveals today.
It found that 75 per cent of patients taking a daily dose were still alive five years after being diagnosed with bowel, stomach, pancreatic and throat cancer.
But the survival rate for those not on aspirin was just 42 per cent. Experts say the drug is a ‘magic bullet’ that should now be prescribed as soon as cancer is diagnosed. Read more…
Cancer is more prominent in developing countries, so aspirin use as a possible way to survive cancer is indeed a good news, since it is way cheaper compared to other cancer drugs and treatment.
As a preventable disease, cancer can be avoided by switching to a healthy lifestyle. Always aim for a healthy diet, which means more fruits and vegetables instead of processed foods, exercise daily, and avoid alcohol and tobacco use. True, aspirin can almost double your chance of surviving cancer, but it’s still important to prevent it long before it starts.
According to the World Health Organization (WHO), depression is the “leading cause of disability worldwide,” affecting over 350 million of all ages. Among its symptoms are loss of interest and appetite, disturbed sleep, feelings of worthlessness, and poor concentration, making it hard for anyone with this mental disability hard to cope up with life.
Depression should not be neglected as it may lead to suicide, which causes about one million deaths every year.
There are medication and psychotherapies available to help depressed people treat it. And fortunately, a new study reports that ketamine gains traction as a treatment for depression, despite its lack of approval from the Food and Drug Administration. More information is reported by Jon Hamilton on NPR:
Club Drug Ketamine Gains Traction As A Treatment For Depression
A mind-altering drug called ketamine is changing the way some doctors treat depression.
Encouraged by research showing that ketamine can relieve even the worst depression in a matter of hours, these doctors are giving the drug to some of their toughest patients. And they’re doing this even though ketamine lacks approval from the Food and Drug Administration for treating depression. Read more…
Ketamine gains traction as a treatment for depression, a lot of health experts swear by it, the only problem is that the FDA still hasn’t approved it. Still, a lot of depressed people are willing to pay for this $500 to $1000 treatment.
Mild, moderate or severe, depressed people need to be understood. Sometimes all they need is someone who will listen and make them feel deserving enough for all the happiness in the world.
It’s a no-brainer that smoking is bad for the health, yet a lot of people still continue to have their daily dose of nicotine. When you start, it’s almost impossible to stop, and that’s why it’s also one of the major causes of chronic diseases such as lung and heart disease, as well as certain types of cancer.
According to the World Health Organization (WHO), tobacco kills about six million people every year – about 600,000 of those are the result of secondhand smoke. This just shows that even the non smokers are affected once they are exposed to smoking.
But what really happens in the lungs when exposed to cigarette smoke? Smokers’ lungs explained by UK scientists in this report by James Gallagher on BBC News:
Rare ‘healthy’ smokers’ lungs explained
The mystery of why some people appear to have healthy lungs despite a lifetime of smoking has been explained by UK scientists.
The analysis of more than 50,000 people showed favourable mutations in people’s DNA enhanced lung function and masked the deadly impact of smoking.
The Medical Research Council scientists say the findings could lead to new drugs to improve lung function. Read more…
Smokers’ lungs explained: it’s all in the genes. As said in the report, the genes “affect the way the lungs grow and respond to injury.” But whether you have a good or bad gene, the key to a healthier and longer life is to avoid cigarette smoking in general.
WHO reports that most tobacco users want to quit but cannot since they are already addicted. It may be hard to stop, but there are counselling and medication available that help smokers succeed in quitting. Even some countries implement high tobacco taxes to hopefully reduce its use.
Regardless of gender, every one dreams of acquiring a perfect body that could grace the glossy front cover of health and fashion magazines. And in order to achieve the ideal body, we all know that it would require a lot of discipline when it comes to exercise and diet.
Full body transition workouts would really come in handy for people who want to tone up their bodies. As the term implies, this kind of routine hits all muscle groups in one workout, maximizing the calorie burn while stimulating hormonal response to help you build muscle.
Nick Clayton, C.S.C.S, a trainer from NSCA, created a simple transitional workout for beginners:
The Transition Workouts
You were shedding weight all summer long. You wanted to be lean. Now, the clothes are going back on so it’s time to bulk up. But you want to put on the right kind of weight: Muscle.
“The key to building muscle is the cumulative metabolic stress and muscle damage best accomplished by completing multiple sets of 8-12 reps with relatively short rest periods (45-90 seconds),” says NSCA trainer Nick Clayton, C.S.C.S. who created this plan for beginners—and more difficult versions for intermediate and advanced lifters.
“The beginner workout is total body, starting with compound (multi-joint) lifts followed by isolation exercises with lower overall volume (sets/reps) as compared to intermediate and advanced workout,” says Clayton.Read more…
For the busybodies out there, there are also some other ways to do a full body workout despite of your hectic schedules:
15-Minute Workout: Crush Calories with These Four Power Moves
“Happy Workout Wednesday! Got fifteen minutes and a LOVE for challenging, heart-pumping circuit workouts? So do we! Join us in trying out this awesome and intense workout. With just four tough moves (and we do mean TOUGH), you can crush calories and get a total body burn in just 15 minutes! Read more…
A fit body can’t be obtained just by workouts alone. Regular exercise always go hand in hand with balanced diet. Chris Aceto from Muscle and Fitness shared some of the most important nutritional guidelines to partner with your workouts:
16 NUTRITIONAL RULES FOR A FULL-BODY SHRED
Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.
Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores. Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet a bodybuilder can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle. Read more…
Each and every one of us has different ideas when it comes to having the perfect body. It may be having a defined midsection or just simply having to fit into clothes one size smaller than the current. Whatever they are, full body transitional workouts is one of the best ways for most people, especially beginners, to develop a toned and strong body. Just remember to do it in regularly and in moderation.
There is a new diet spreading like wildfire around the town nowadays. A diet that is scientifically tested and proven, it breaks all the weight-loss commandments. But really, are high-fat, low-carb diets safe effective?
A low-fat low carb diet is tightly associated with weight loss. Since the modern time began, fat and carb are viewed as villains, creating havoc to our body and releasing all the fat cells inside. That is why, these properties are two of most avoided in anything and everything edible.
But new studies shows that a high-fat low-carb diet is the new way to lose weight safely and effectively. As stated in his article, Anahad O’Connor expounded the dynamics of high-fat low-carb diet and how it affects our body:
LOW CARB HIGH FAT DIETS EFFECTIVE AND SAFE
People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.
The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations.
But more recent clinical studies in which individuals and their diets were assessed over time have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight. Read more…
Originally designed in treating epilepsy, Low Carb High Fat (LCHF) diet, or also known as Ketogenic diet was designed in 1924 by Dr. Russell Wilder but fell out of fashion when new anti-seizure medications were formulated. Today, LCHF or Keto diet is used to promote weight loss. Mike Rousell, Ph.D shares his knowledge on this specific diet and why it works:
DIET 911: KETOSIS FOR DUMMIES
Dear M&F,
I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up?
—Wayne F., KS
Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates.
To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables.
Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source.
The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough. Read more…
Though LCHF or Keto diet is one of the safest and most effective way to lose fat fast, there are still some pitfalls you must look out for when adapting this diet plan. In an article by Dominic, he pointed out some of the most common errors when doing the LCHF diet:
5 NEWBIE MISTAKES ON KETO
First and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers! As you can tell, I haven’t posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month!
I’m now officially 24 (cue mid-twenties crisis) and I’m ready to jump back on the keto bandwagon.
Since it is the New Year, I thought I’d share with you the easy mistakes on keto that I made when first starting. That way, you won’t make the same ones that I did. Read more…
Sometimes, we have to make room for new information despite of the negative reputation it has in the past. Just like fat and carb, these two nutrients has been pinpointed many times to be the cause of obesity, when actually the opposite is true. Backed by scientific researches, it has been found that Low-carb high fat diets safe and effective. And by far, many have agreed on this. So the next time you encounter a full-fat cream cheese, go indulge and slowly lose weight on the process.
Place the steak and balsamic vinegar (enough to generously coat the steak) in a resealable bag and marinate in the fridge for 30 minutes before cooking.
Remove the steak from the fridge and season with salt and pepper on both sides. Sear the steak on a hot grill pan for 4 minutes each side for medium. Allow the steak to rest for 3-4 minutes to let the juices redistribute back into the meat before slicing.
Place greens, yellow pepper, and cherry tomatoes in a large salad bowl and toss. Top with avocado, slices of steak, and balsamic vinaigrette, then serve.
Grilling pineapple brings out the natural sweetness while layering in deep smoky flavour at the same time.
Marinade for Fish
2 Tbsp (30 mL) maple syrup
1 Tbsp (15 mL) miso paste
1 Tbsp (15 mL) light soy sauce
1 Tbsp (15 mL) each sesame oil and extra-virgin olive oil
1/2 lime, juiced
16 oz (450 g) fillet of black cod, halibut, or salmon
Salsa
1/2 pineapple, peeled, cored, and sliced into thick rings
1 1/2 tsp (7 mL) extra-virgin olive oil, divided
1/2 cup (125 mL) diced cucumber
1/4 cup (60 mL) chopped cilantro, basil, or tarragon
1/4 (1 tsp) dried chili flakes
1/2 lime, juiced
For marinade, whisk maple syrup with miso, soy sauce, sesame oil, olive oil, and lime juice. Place fish in pie plate and pour marinade overtop. Turn fish over a few times to coat evenly. Cover and refrigerate for 20 to 30 minutes before grilling.
For salsa, brush pineapple rings with 1/2 tsp (2 mL) oil. Preheat barbecue to medium-high.
Grill pineapple over medium-high heat, turning often, until lightly charred, 2 to 4 minutes. Remove each piece as done to a cutting board. Place fish, skin-side down, on grill. Brush top with residual marinade. Close lid and reduce heat to medium. Grill, without turning fish over, until cooked through. Estimate about 5 minutes per 1/2 in (1.25 cm). Remove to plate and let rest for 5 minutes.
Meanwhile, dice pineapple, then place in bowl. Stir in cucumber, cilantro, and chili flakes. Drizzle with remaining 1 tsp (5 mL) oil and squeeze juice from lime overtop. Stir to mix. Place fish on plates and divide salsa overtop.
Serves: 4.
Each serving contains:
248 calories; 22 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 24 g total carbohydrates (18 g sugars, 2 g fibre); 348 mg sodium.
If you are one of those people who dreads the idea of heavy weight lifting but wants to build their muscle, then worry not. You can still build more strength and muscle with less weight lifting.
In a study, researchers found that those who did 24 leg extensions with lighter weights built just as much muscle as those who did 5 reps with heavier weights. Denise Mann discussed this on her article:
High Reps With Low Weights Builds Muscle, Too
Study Shows That Lifting a Ton Is Not the Only Way to Bulk Up
April 27, 2012 — Want to build up your muscles in time for beach season? High reps with low weights may be the way to go, a new study suggests.
“There is nothing magical about heavy weights beyond the fact that they make you work hard,” says researcher Nicholas Burd, PhD, of Maastricht University Medical Centre in the Netherlands.
In a series of experiments, Burd and colleagues tweaked some resistance-exercise variables to see which had the greatest effect on building muscle mass. More repetitions with lighter weights can build muscle as well as heavier weights — assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
The findings appear in the June issue of Applied Physiology, Nutrition, and Metabolism. Read more…
Though this may be a bit contrary to long-held beliefs in bodybuilding industry, but further studies were made that cemented the result. In an article by Victor Tringali, he explained why this fitness routine works:
GET MORE MUSCLE WITH LESS WEIGHT
“Go heavy or go home!” It’s a common catchphrase of diehard lifters that resonates well with both those immersed in the trenches of the iron battlefield and perched atop the ivory towers of academia. Researchers and lifters alike have long espoused the use of relatively heavy weights and lower reps for more muscle and strength. However, if your intention is to build bigger muscles rather than simply impress other people in the weight room with the amount of weight you lift, then you might want to extract a few of those extra plates and keep reading.
Heavier weight or “load” is usually expressed as percentage of a person’s strength for one maximum repetition (1RM). Traditionally, heavier loads have been accepted in being more conducive to hypertrophy since they are capable of recruiting and subsequently activating a greater proportion of type II muscle fibers – which possess superior growth potential to their type I counterparts. Read more…
Though you may ask, “Wouldn’t it be faster and more effective if I do heavy weights?”
It depends, really. Celebrity Trainer Joe Dowdell has an answer for this question:
Ask the Celebrity Trainer: High Reps and Light Weights vs. Low Reps and Heavy Weights?
Q: Should I be doing more reps with lighter weight or fewer reps with heavy weights? Please settle this debate once and for all! Read more…
Not all fitness enthusiasts have the same physical capacity when it comes to working out. Others may want to build more muscle with less weight lifting while others want to do it using the heavy weights. Depending on your fitness goal, both ways can be effective.
Move over, fish and steak. Crunchy pan-seared cauliflower may become your new favourite taco stuffing—especially when adorned with a sweet mango salsa and chipotle-laced sauce.
3 Tbsp (45 mL) grapeseed oil
1 small head cauliflower, cut into small florets (about 6 cups/1.5 L)
1 Tbsp (15 mL) jerk seasoning or Creole/Cajun seasoning
1 mango, peeled and chopped
1 small red bell pepper, diced
1/2 cup (125 mL) diced red onion
1/3 cup (80 mL) roughly chopped cilantro
Juice of 1/2 lime
1 cup (250 mL) plain yogurt
1/2 avocado
Zest of 1 lime
1 small chipotle chili pepper in adobo sauce
1 garlic clove, chopped
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
10 corn tortillas, warmed
2 cups (500 mL) shredded red cabbage
Heat oil in large skillet over medium-high heat. Add cauliflower and cook until slightly charred, stirring often, about 8 minutes. Add oil as needed during cooking if pan becomes too dry. Stir in jerk or Creole/Cajun seasoning and heat for 30 seconds.
To make salsa, toss together mango, red bell pepper, red onion, cilantro, and lime juice.
To make sauce, place yogurt, avocado, lime zest, chipotle chili pepper, garlic, cumin, salt, and pepper in blender or food processor container and blend until smooth.
Divide cauliflower among corn tortillas and top with shredded cabbage, mango salsa, and yogurt sauce.
Serves: 5.
Each serving contains:
349 calories; 9 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (17 g sugars, 14 g fibre); 350 mg sodium
This heirloom rice was so nutritious and rare in ancient China that only emperors were allowed to eat it. It’s also known as Chinese black rice. Black rice, or any whole grain rice, contains fibre, minerals, vitamins, and antioxidants.
Tip: Change it up
Make this dish with your favourite veggies, and brown or red rice.
Ingredients
1 cup (250 mL) forbidden black rice (or your favourite whole grain rice)
1 tsp (5 mL) extra-virgin olive oil
1/2 tsp (2 mL) each ground cumin and turmeric
16 oz (450 g) wild salmon fillet
4 beets
2 large carrots, cut into thick coins
2 bunches watercress, stems trimmed
Dressing
1/3 cup (80 mL) extra-virgin olive oil
1 tsp (5 mL) grated ginger
1 tsp (5 mL) apple cider vinegar
Juice of 1 lemon
1 garlic clove, minced
4 tsp (20 mL) Detox Dust, if desired (see recipe here)
Directions
In saucepan, cover rice with 2 cups (500 mL) water. Bring to a boil, then reduce heat to low. Cover and simmer until rice is tender, about 30 to 35 minutes. Remove from heat, let stand 5 minutes, then fluff with a fork.
While rice is cooking, scrub and quarter beets; steam for 15 minutes or until tender. Remove skins.
Meanwhile, preheat oven to 400 F (200 C). Stir 1 tsp (5 mL) oil with cumin and turmeric. Smear over salmon. Place on parchment paper-lined baking sheet and roast for 6 to 8 minutes. Remove from oven and let stand for 5 minutes.
While salmon is cooking, steam carrots and prepare dressing. For dressing, place oil, ginger, vinegar, lemon juice, and garlic in blender and whirl until mixed.
Once rice and salmon are cooked, assemble the bowls. Divide rice among 4 bowls. Top with beets, handfuls of watercress, and carrots. Cut salmon into 4 pieces and add a piece to each bowl. Drizzle with dressing, then sprinkle with Detox Dust.
To have a healthy body, one must consume foods that are enriched with the essential nutrients of minerals and vitamins.
The statement above is one of the most common lines you read or heard when it comes to health and fitness. Since you were a kid, you heard this a lot from your elders or read it on your books at school. But in all honesty, do you know the difference between minerals and vitamins? Also, do you know the roles of each nutrients?
To help you get familiarized with your essential nutrients, Fit Day shares the A to Z of minerals:
Minerals: Essential Nutrients!
Minerals are the regulators and initiators of many of the processes occurring in the body. They are essential to muscle contractions, body structure, and fluid balance within the cells and nervous system communication. Minerals give strength and structure to your teeth, bones, muscles, blood and body tissues. They are inorganic matter that cannot be destroyed by cooking or heat. They are absorbed into your intestines and then transported, stored or utilized by your body in different ways. Some travel through the blood stream or are excreted in urine or even stored by your body to toxic levels if too much is consumed. Avoid excess supplementation of minerals. Read more…
As for the vitamins, Lynn Faris shares the various classification and their corresponding functions in human body:
Classification of Vitamins
According to the National Institute of Health, the body needs 13 vitamins for normal health. These include vitamins A, C, D, E, K and the B complex (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6, B 12 and folate. Each of these vitamins provides various functions for the body. Under normal circumstances, a person can obtain all of the vitamins he needs from eating a well balanced diet. Read more…
Just to clear this up, vitamins and minerals are altogether different. But despite of this, they complement each other and the other nutrients in order to boost up their effectivity. If consumed regularly and properly, the essential nutrients of minerals and vitamins can help our body achieve its optimal condition.
To get the right amount of minerals and vitamins for your body, Amanda McMillan shares the best sources for these essential nutrients:
The Best Foods for Every Vitamin and Mineral
To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day.
Want to get your vitamins and minerals the natural way? Our guide breaks down the best foods for 20 of the most important nutrients (and the accompanying recipes offer healthy and tasty ways to enjoy them). Read more…
The essential nutrients of minerals and vitamins plays an important role in attaining a healthy well-being. In order to get sufficient amounts of the vitamins and minerals you need, you must make a habit of eating a varied, well-balanced diet that includes foods from all food groups. Another way to get these essential nutrients is to take a dietary supplement. Although supplements are good sources, there role is just to fill in the gaps of what is lacking from your diet.
There might be some truth in the famous quote, “breakups make bodybuilders.” However, it’s not always the case because there will always be that classic body builder routine!
How to get that body? Training. Hard training. Then again, life happens more often than not and there will only be an hour and a half of extra time that can be used for workout.
New tools come and go. New workout routines to try. New programs to rave about. But that classic bodybuilder physique and aura will always, always stand out.
Full body training is very effective at bringing up weak body parts because you can hit them first three times a week.
While Arnold was known for split routines later in his training, he started his career on with full-body workouts and still recommends it for new trainees. Read more…
Innovation at its finest as told by Tom Venuto — How to get that classic physique with a modern approach:
The New Bodybuilding Workout
Every guy wants that classic bodybuilder physique. We all would like bigger muscles and smaller waists, but we don’t always go about it the best way. Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families, and average genes don’t have that luxury. If you want better results in less time, you have to be smarter about your training. That’s why we’ve created the New School Bodybuilding program, to offer you a more scientifi c and streamlined approach to building a lean and muscular body along with loads of functional strength. Try it for four weeks, and you’ll see how modern thinking can get old-school results. Read more…
Fearing negative end results? Matt Tuthill eases your dillema with this review:
Classic Muscle Strength Programs Reviewed
Some things never change, and when it comes to training, we’re grateful for that fact. New systems come and go constantly, with one self-styled guru after another screaming at you on TV that his latest system is way better than the last one he tried to sell you. Yet while we’re constantly in search of new and better ways to gain muscle and strength, there are some systems that need no rewriting—templates that have proven time and again to produce results. Four in particular have never fallen out of style, despite being far older than most of you reading this. they are: the conjugate system, linear periodization, undulating periodization, and 5×5. Read more…
There is so much more of that classic bodybuilder routine that you need to try. If you want to achieve that Arnold Schwarzenegger appeal, go to the gym and workout!
Speaking of, the bodybuilding legend that is Arnold Schwarzenegger gives you an advice; take it — “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
