Black Coffee for Bodybuilders Support Gains

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Around 60 percent of Americans live for a daily cup of Joe. It’s a popular mood and energy-booster, especially among working adults. But it has a lot of benefits beyond that.

Studies have proven that coffee – the natural one, not the processed one with harmful additives – can help reduce your risk of chronic illnesses like type 2 diabetes, heart disease, stroke, Parkinson’s disease, dementia, liver disease and even certain types of cancers.

Even athletes have discovered its benefits when it comes to maximizing muscle gains. In particular, black coffee for bodybuilders has shown positive effects. But we’ll get to that.

Let’s start with the benefits of coffee in general. Here’s an interesting infographic made by Tantika Tivorat on Prevention:

This Is Your Body On Coffee (Infographic)

For more details, you may want to check this article by Kris Gunnars on Authority Nutrition:

13 Proven Health Benefits of Coffee (No. 1 is My Favorite)

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health. The studies show that coffee drinkers have a much lower risk of several serious diseases. Read more…

Now let’s focus on the positive effects of coffee when it comes to weight loss and muscle-building. Black coffee is actually the choice of many athletes and bodybuilders – an 8-ounce cup of pure black coffee (no added sugar or creamer!) contains only 2 calories and no fat.

Read more about its bodybuilding benefits in this article on Flex Online:

Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains. Read more…

To wrap this up, black coffee for bodybuilders is good as it increases strength, boosts energy, promotes better recovery, burns unwanted fats, and basically, maximizes gains.

Coffee is good for anyone to reduce inflammation that causes chronic illnesses. It also eases stress and depression, even boosts your brain health and memory. There’s really no reason to not have another cup of Joe – a lot of studies say so!

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These Foods Account for More Than 60 Percent of Calories

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Processed foods, as the name says, are those that underwent certain processes that change their natural state, including additions of salt, sugar, fat, artificial colouring and other harmful ingredients that wreak havoc on your health. Food manufacturers do this for convenience or safety reasons.

Common examples are breakfast cereals, cheese, ready meals, soft drinks, candies and junk foods like potato chips and more. These foods account for more than 60 percent of calories in the American diet. Read on in this article by fitness editor Christa Sgobba on Men’s Health:

Unbelievable But True: These Foods Account for More Than 60% of Calories in Americans’ Diets

Your shopping cart is probably filled with crap: Most of the food we purchase is heavily processed, new research from the University of North Carolina at Chapel Hill found. Read more…

True, it’s hard to avoid these foods because they’re delicious! But remember that their deliciousness comes from food additives that cause unwanted weight gain and chronic diseases. It’s better to take these off your grocery list.

Don’t risk it – there are studies that have reported that even exercise cannot help you shred off the chemicals in your body. Personal trainer Laurel Leicht compiled six proven reasons on Huffington Post:

6 Reasons Why You Can’t Out-Exercise An Unhealthy Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ’round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods and sweet treats. The truth is, flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet. Read more…

Now if you miss the taste of certain unhealthy foods, here are a few alternatives, which are whole and raw, on Slice of Health:

HEALTHY ALTERNATIVES FOR JUNK FOOD

Sometimes, the real challenge lies in finding a way to eat healthy. When there is an immediate need to satiate hunger, there is a common tendency to indulge in what is available – which is most often junk food. The most important way to go about this is to indulge in food that is healthy, and a good substitute for junk food – especially because indulgence in junk food can go a long way to disparage your health and system. Eating and snacking healthy is vital for one’s longevity – and healthy longevity. Here are some useful foods you can indulge in to ensure that you substitute your junk intake: Read more…

In conclusion, you need to avoid heavily processed ones as these foods account for more than 60 percent of calories in most diets, so better just make a move and encourage everyone to take them off their diets. These cause cancers, cardiovascular diseases, obesity, diabetes and more!

It’s also important to check the nutrition labels because some products will trick you with their “natural” labels when they are not really natural.

You can’t always excuse yourself to eat unhealthy meals just because you’ll “eat clean” the next day. It doesn’t work that way. You have to be consistent with your diet in order to totally clean yourself. Cheat meals once in a while are okay, but not regularly. You’ll be surprised on how your taste buds won’t even like your old favourites!

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Best High Volume Back Exercises

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I know you’ve been itching to achieve a V-taper – there’s more reason why you need to work your back. Toning it is essential not only for improving your body’s physical appearance, but also for keeping it stronger than ever. It also improves your posture, enhances your flexibility, and prevents injuries and soreness that you may get when doing different sets of exercises.

Simple twists, turns, rotates, and bends will improve your back, but it’s better to spice up your workouts every now and then. Here are some of the best high volume back exercises, suggested by UKBFF bodybuilder and personal trainer David Lyszczek on My Protein:

Top 5 Muscle Building Back Exercises

Even though the idea of a “perfect” physique definitely differs between most gym goers, very few will deny the impressiveness of a decent v-taper. A thick, wide and flaring back will give you that comic book-like body shape; but to get to this stage it’s going to take some hard work and grind. Simply resting your elbows on imaginary lats, following the “fake it until you make it principle” simply won’t cut it. Don’t leave building your back muscles to a chance, pick up the five movements listed below and say farewell to being able to scratch your back ever again. Read more..

We all know that it’s almost impossible to tone and strengthen your back without the use of any equipment. But an article written by Alex Orlov shares a 5-minute workout, which surprisingly makes it possible, on Huffington Post:

The 5-Minute Back Workout You Can Do Without Weights

Bathing suit season may have come and gone, but that doesn’t mean it’s OK to slack on working your back. Even though you can’t see your posterior when you look in the mirror, you rely on this pillar of strength each and every day. Read more…

Lastly, powerlifter and bodybuilder Mike O’Hearn recommends a very badass workout on Muscle and Fitness:

POWER BODYBUILDING: BIG BACK COUNTRY

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover. Read more…

If you feel like you’re always suffering from pain, I suggest you focus and exercise your back. And since it is the foundation of almost every full-body workout, doing these high volume back exercises will help you do your other workouts easily.

You can’t get stuck on your ab work forever. Remember, your body also needs to improve its power, not just its overall aesthetics. Start with short reps and low-intensity exercises, then gradually increase them as your fitness level increases.

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Pure Bar Healthy Halloween Snacks

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It’s the time of the year when kids (well, even adults) surrender to their sweet cravings. Well, who can blame anyone? Chocolates and candies are just addicting!

But did you know what’s hidden behind their deliciousness? Refined sugar. It causes sugar spikes, leaving you sluggish and irritated. It can also mess up with your metabolism, cause a decline in brain function, and increase your risk of illnesses later in life. Now that’s the real horror of Halloween.

Good news, though – you can still enjoy the party with these delicious, guilt-free recipes to try that will make it possible to eat clean while having fun, all thanks to Pure Bar healthy Halloween snacks!

Fun Healthy Halloween Options

You’re never too old for a Halloween treat. But instead of snacking on processed foods with lots of artificial sweetener and harmful additives, why not try these pure bar healthy Halloween snacks? They’re all treats and no tricks!

However, if the kids have gone beyond their processed candy limit, you may want to cut their sugar consumption. A recent study has shown that that could improve their health in just 10 days! They’ll have a reduced risk of obesity, type 2 diabetes, among other chronic illnesses.

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The Use of Snake Venom to Stem Bleeding

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Medical professionals recommend blood thinners for people with heart disease, or those suffering from poor circulation. These blood thinners prevent the formation or reduce clots in your veins, therefore lowering your risk of heart attack and stroke. People with atrial fibrillation or abnormal heart rhythm, heart valve surgery, or congenital heart defects may use them too.

However, a new report says that the use of snake venom to stem bleeding may show positive effects. Very surprising, right? We’ve always thought snakes are the enemy! Read more in this report by Josh L Davis on IFL Science:

New Medical Material Uses Snake Venom To Stem Bleeding

When patients on blood thinning drugs, such as heparin, need to undergo surgery, there is a risk that they might hemorrhage and uncontrollably bleed. Acting as an anti-coagulant, the drug prevents the formation of clots by blocking a particular protein found in the blood, though this can cause problems when under the knife. But now researchers have possibly developed a way round this, using a nanofiber hydrogel infused with snake venom. Read more…

Blood thinners can be used orally or intravenously. And unfortunately, they may cause harmful side effects to your body. Common reactions include allergies, heavy period, nosebleed, dizziness, muscle soreness and more.

Could the use of snake venom to stem bleeding replace blood thinners? We’ll have to wait until the Food and Drug Administration approves it.

Image Credit: New Medical Material Uses Snake Venom To Stem Bleeding – IFL Science

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Pumpkin Cashew Coconut Curry

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BY Nicole Fetterly, RD

This curry is the colour of sunset with the taste of the tropics; it’s a bowl of comfort packed with only plant-based goodness. Serve over brown basmati rice with sautéed greens or a side salad.

Serves: 4.

Make-ahead tip

If you preroast pumpkin, it can save time on a weeknight and will keep for 3 to 5 days in the fridge.

Keep it pure

Creamed coconut or manna is great for making coconut milk to your own desired consistency and avoids canned food concerns, including bisphenol A and binders such as xanthan gum.

Ingredients

• 1 sugar pumpkin, kabocha squash, or red kuri squash
• 1 Tbsp (15 mL) extra-virgin olive oil
• Salt and pepper, to taste
• Cayenne pepper, to taste
• 2 – 2 oz (56 g) packages creamed coconut
• 1 1/2 cups (350 mL) boiling water
• 2 Tbsp (30 mL) extra-virgin olive or coconut oil
• 1 large yellow onion, chopped
• 3 garlic cloves, minced
• 1 tsp (5 mL) turmeric
• 1 cinnamon stick
• 4 bay leaves
• 1/2 tsp (2 mL) salt
• 1/2 cup (125 mL) white wine
• 1/2 cup (125 mL) chopped cilantro
• 1 cup (250 mL) chopped cashews

Each serving contains:

525 calories; 12 g protein; 33 g total fat (12 g sat. fat, 0 g trans

Directions

1. Preheat oven to 350 F (180 C). Cut pumpkin in half at stem and scoop out seeds. Cut each half into 3 or 4 pieces, depending on size of pumpkin, and place on baking sheet. Drizzle with olive oil and sprinkle salt, pepper, and cayenne to taste. Bake for 30 to 40 minutes until fork tender but not mushy, then allow to cool enough to peel off skin. Chop into rough pieces.
2. Meanwhile, remove creamed coconut from packages and place in heatproof bowl. Add boiling water and stir to dissolve. Set aside.
3. Heat olive or coconut oil in large skillet over medium heat, then add onion. Cook for 10 to 12 minutes until soft and golden, then add garlic, turmeric, cinnamon, bay leaves, and salt. Cook for another 5 minutes, stirring often. Add white wine and stir for 2 minutes, then add pumpkin and coconut. Cook for 15 to 20 minutes to allow flavours to combine and pumpkin to soften. If it’s becoming too thick, add up to 3/4 cup (180 mL) more water.
4. Just before serving, add cilantro and cashews.

Source: Pumpkin Cashew Coconut Curry – Alive

Image Credit: Pumpkin Cashew Coconut Curry

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Pumpkin Chickpea Hummus

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By Chef Mark McEwan

Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.

• 5 cups (1.25 L) fresh pumpkin, cubed
• 1 cup (250 mL) canned chickpeas
• Extra-virgin olive oil, as needed
• 1/2 cup (125 mL) tahini
• 4 large garlic cloves, pured
• 1/2 cup (125 mL) fresh lemon juice
• 2 Tbsp (30 mL) flat-leaf parsley, finely chopped
• 1/2 tsp (2 mL) freshly ground cumin seeds
• Salt and pepper
• 1 Tbsp (15 mL) toasted pumpkin seeds

Place pumpkin cubes in large saucepan and cover with water. Bring to gentle boil and continue to boil until soft (about 40 minutes). Drain well and run through food mill. Return pumpkin to saucepan and cook over medium-high heat until liquid is nearly evaporated (about 25 minutes).

Drain and rinse canned chickpeas. Transfer chickpeas and pumpkin to food processor and process until smooth (add olive oil in small increments if needed). Transfer to medium-size bowl.

Stir tahini into pumpkin-chickpea mixture, followed by garlic, lemon juice, parsley, and cumin. Season with salt and pepper. Top with toasted pumpkin seeds. Serve with Arabic flatbreads.

Serves: 6.

Source: Pumpkin Chickpea Hummus – Alive 

Image Credit: Pumpkin Chickpea Hummus

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Perfect Moves for Building Bigger Shoulders

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Another important part of your body – shoulder exercises are very important to incorporate into your routines. Why? Well, strong shoulders make most arm movements easier and faster, like carrying heavy bags, or playing sports like baseball or basketball. Plus, you are safe from injuries!

But if you include them in your workouts and you still feel weak, maybe there’s something wrong with your routine. Follow these tips and some perfect moves for building bigger shoulders shared by fitness journalist Lou Schuler on Men’s Health:

Why Your Shoulders Are Still Puny

To understand how to build bigger shoulders than you have now, consider this story from Ellington Darden, Ph.D., a former competitive bodybuilder who’s written so many books he makes my body of work look half finished. Read more…

If you want more exercises to choose from, here are the bests listed on Men’s Fitness:

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it’s not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look. Read more…

According to personal trainer Ben Bruno, the landmine press is the best. See this kickass exercise on Muscle and Fitness:

INSTANT MUSCLE: BLOW UP YOUR SHOULDERS

Overhead pressing builds big, powerful shoulders, but if you have shoulder or lower back pain, it may not be safe. The landmine press, however, is. The arc of the bar lessens the pressure on your joints, while the unilateral nature of it trains your core. Read more…

These perfect moves for building bigger shoulders will give you a more toned and stronger ones in no time. And let’s face it – when you have bulky shoulders, you’re more confident and sporty-looking, which is a bonus for attraction. You’ll also be able to wear sleeveless clothes without hesitation.

Note, though, that the shoulders are more prone to injuries than any other parts. So if you’re a beginner and have weak ones, be very careful and do not overtrain!

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How to Gain Pounds of Lean Muscle Faster

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Sculpting your body is the top reason why you’re working out every week, right?

Turning your stubborn fats into lean muscle requires hard work. But once you’ve done everything correctly, you are sure to love the results. By then, you’ll be able to do your day-to-day activities easily. No sweat!

Want to gain pounds of lean muscle in a short time? Here’s an effective month-long workout by exercise physiologist Jimmy Pena on Muscle and Fitness:

Gain 10 Pounds of Muscle in 4 Weeks

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan. Read more…

Body Building Nation shares a few tips to make the most out of your workouts:

10 Training Tips To Gain Lean Muscle

Gaining lean muscle involves loads of commitment, persistence and, hard work; however, by following the basic dogmas of hypertrophy training your dream of an artistically sculpted and chiseled body may well become a reality. The top ten tips discussed below will suffice to aid in building lean muscle and obtaining your fitness objectives. Read more…

Lastly, personal trainer Wayne Griffins recommends these foods to include in your diet on Breaking Muscle:

Top 10 Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition. Read more…

Strong, healthy muscles will protect you from injuries, and promote healthy weight. And since you have a lower body fat percentage, you are at low-risk (probably even no-risk!) of chronic diseases and conditions like obesity, osteoarthritis, heart disease and type 2 diabetes.

Just remember that you need to follow a healthy, balanced diet to pair with a good workout routine. You won’t gain anything if you keep on working out, but keep on eating processed foods that contain a lot of bad fat and bad carbs.

So take the leap, and follow these exercises and tips to gain pounds of lean muscle. Exercise frequently, but do not overtrain!

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A Guide to Rope Skipping Like a Pro

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Jump rope is rarely used when it comes to working out, but did you know that it’s effective in training your whole body? It’s even one of the best equipment if you want to strengthen your core! Not to mention that it burns a lot of unwanted fat in a short time.

And no, it’s not only for little girls. It may be old school, but using it is actually very good for your cardio routine. In addition to that, it easily fits in your bag, so you can do it almost anywhere. Just be sure you’re on a flat surface and that there are no rocks or other stuff that you may trip on.

So are you ready to learn rope skipping like a pro? Here are some variations you can do using a jump rope, suggested by Dr. Phoenyx Austin on Mind Body Green:

Skip Yourself Slim With 5 Jump Rope Exercises

If you’re looking for a wicked calorie burn, I’ve got a great workout for you! But first, you’ll have to take a little trip — or better yet, a little skip — down memory lane. Time to whip out your jump ropes, boys and girls! Today we get old school with our fitness. Read more…

You can also try to mix these exercises to create your own workout. Here’s an example by strength and conditioning specialist Martin Rooney on Men’s Fitness:

THE BEST JUMP-ROPE WORKOUT

Improve conditioning and foot speed with this fat burning jump rope circuit. Read more…

Finally, here are three tips to make your workouts very effective, as discussed by Dave Hunt on Muscle and Fitness.

3 STEPS TO ROPE SKIPPING LIKE A PRO

Jumping rope torches a ton of calories, builds athleticism and looks incredibly cool—if you do it right. If you’re tripping yourself up on every rotation of the rope, you’re not likely to impress anyone. But you have to start somewhere and the best place, of course, is the bare basics. Read more…

Jump rope is ideal because it’s portable, burns a lot of calories, boosts your heart health, improves coordination, reduces your risk of injuries, and strengthens your upper and lower body. Plus, it’s relatively cheap – it costs under $20! It relives your childhood, too. All in all, it’s a great way to add fun to your usual workouts.

Don’t get discouraged if you keep on tripping. Just keep on practicing, and you’ll learn the skills of rope skipping like a pro in no time!

Note: Jump rope will keep your heart racing, so if you have heart or breathing problems, please consult a doctor first before trying it.

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Farm Workers Sue Monsanto Over Cancer

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Monsanto’s weed-killer Roundup contains glyphosate, which is toxic to human health. Some even call it “Satan’s molecule” as it has been shown to cause cancers. Anyone can easily be exposed through eating something that’s been contaminated with it, and unfortunately, most produce in the market.

The worst part of it all is that Monsanto has reportedly known it since 1981, but it never published the negative findings. Why is that? Well, because that will lead to the end of their profit.

A lot of studies have opened the eyes of people, which made them take action about it. And now, farm workers sue Monsanto over cancer, just a week after Chuck Norris called out the company for the same issue. More details is written by L.J. Devon on Natural News:

US farm workers sue Monsanto over cancer likely caused by Roundup herbicide

(NaturalNews) Monolithic science experiments are frequently being carried out on humans and the environment through the use of agro-chemicals and genetically modified seeds. Every time a new agro-chemical is invented, stronger than the one before it, the hypothesis remains the same — these agricultural experiments are safe and pose no threat to the health of mankind or the environment. As proven by the numerous lawsuits filed against corporations like Monsanto, however, the dangers are apparent and real. Read more…

Farm workers sue Monsanto over cancer, but did you know that this chemical is not only found in Roundup, but also in 85 percent of tampons. It has also been shown to cause autism, Parkinson’s disease, Alzheimer’s disease, depression, obesity, food allergies, cardiovascular diseases, infertility, multiple sclerosis, and gastrointestinal diseases like inflammatory bowel disease, chronic diarrhea, colitis and Crohn’s disease.

Foods with “natural” labels are not always 100% natural and organic, so don’t be fooled. Again, the only effective way to avoid glyphosate is to buy produce that’s “100% organic” or has the “Non-GMO project” seal.

Image Credit: US farm workers sue Monsanto over cancer likely caused by Roundup herbicide – Natural News

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Proven Ways Stress Can Make You Sick

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Stress affects around 49 percent of Americans, according to a study conducted by the Harvard School of Public Health last year. The majority of them are aged 18 to 29 years old, and they slept, ate and exercised less than usual.

Among the top causes of stress are job pressure, money, health, relationships, poor nutrition, media overload and sleep deprivation. Just the thought of suffering from it makes you feel all stressed out, right? But there are tons of other causes and effects. Here’s a report by Olga Khazan, where she covered the ways stress can make you sick, on The Atlantic:

How Stress Makes You Sick

The advice, “Stop worrying! Stress is bad for you” is true, but as with a lot of health guidance, its vagueness makes it less effective.

It’s like when people say that getting lots of sleep is important, or that you should eat more fiber—it’s the kind of thing people might like to do, but will probably keep forgetting to do, because it’s not immediately clear how it will make them healthier. Read more…

To sum it up, cortisol, adrenaline, and norepinephrine are released into your system, and these hormones raise your blood pressure, and damage your blood vessels in the long run. This in turn increases your risk of chronic illnesses like heart disease, stroke, and certain types of cancers. Stress also causes mental problems like poor concentration and depression. In worst cases, it can lead to suicide.

So what should you do about these ways stress can make you sick? Transition to a healthier lifestyle.

Eat more healthy foods, especially fruits and vegetables, as they can improve your mood. Exercise also helps increase feel-good chemicals called endorphins, so you may want to increase your physical activities. Yoga is one of the best exercises that eases stress very well. And of course, get enough sleep!

If you think about it (but not too much!), overthinking is the main reason why it starts, so AVOID OVERTHINKING. However, if you think the thoughts are out of control, ask help from your friends, loved ones, or a qualified mental health care provider.

Image Credit: How Stress Makes You Sick – The Atlantic

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Common Medication for Acid Reflux Causes Kidney Disease

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Chronic kidney disease (CKD) is “a condition in which a person has damaged kidneys or reduced kidney functions for more than 3 months.” It’s the 9th leading cause of death in the United States alone, according to the Centers for Disease Control and Prevention (CDC). Over 20 million adults aged 20 years and above suffer from it.

And now a recent report from Medical Daily says that the common medication for acid reflux – the proton pump inhibitors – may cause CKD. Read on in this article written by Stephanie Castillo:

Common Medication For Acid Reflux, Proton Pump Inhibitors, May Increase Risk For Chronic Kidney Disease

Proton pump inhibitors (PPIs) — one of the top 10 classes of prescribed medications in the United States — may be an independent risk factor for chronic kidney disease (CKD), finds two new papers published in the Journal of the American Society of Nephrology. Researchers are set to present their findings Nov. 3-8 for this year’s ASN Kidney Week 2015 in San Diego. Read more…

This common medication for acid reflux should be avoided. And if you think you’re at risk of CKD, get a blood or urine test. Early diagnosis will help you stop its progression, and hopefully prevent or delay kidney failure.

You can reduce your risk by keeping your cholesterol and blood pressure at a healthy level, eating more fruits and vegetables, and exercising.

Image Credit: Common Medication For Acid Reflux, Proton Pump Inhibitors, May Increase Risk For Chronic Kidney Disease – Medical Daily

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Slow Cooker Sweet and Sour Chicken

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Yield: 4 servings

Ingredients

• 3 boneless, skinless chicken breast halves (about 1 1/2 lb), cut into 1″ – 1 1/2″pieces
• 1/2 cup chicken broth
• 1/2 cup light brown sugar
• 1/2 cup granulated sugar
• 1/3 cup white vinegar
• 3 Tbsp lemon juice
• 3 Tbsp low sodium soy sauce
• 3 Tbsp tomato paste
• 1/2 tsp garlic powder
• 1/4 tsp ground ginger
• 1/4 tsp freshly ground black pepper
• 1/2 – 1 tsp Sriracha hot sauce (optional)
• 1/3 cup chicken broth
• 1/3 cup cornstarch
• 3/4 cup diced fresh pineapple (you could also use canned but fresh is best)
• 1/4 of an onion, diced into 1″ pieces
• 1/2 of a green bell pepper, diced into 1″ pieces (I’ve also used red)

Directions

Place diced chicken in a slow cooker. In a mixing bowl combine, 1/2 cup chicken broth, brown sugar, granulated sugar, vinegar, lemon juice, soy sauce, tomato paste, garlic powder, ginger, pepper and optional hot sauce. Whisk until well blended. Pour mixture over chicken in slow cooker, press chicken into sauce to cover. Cover slow cooker with lid and cook chicken on low heat for 5 – 7 hours.

In a small mixing bowl, stir together 1/3 cup chicken broth and 1/3 cup cornstarch. Whisk until well blended then gently fold cornstarch mixture into chicken mixture (chicken will be very tender that’s why I say “fold”). Fold in diced pineapple, onion and bell pepper. Cover slow cooker with lid and cook mixture on low for an additional 20 – 30 minutes until sauce thickens and fruit/veggies are slightly tender. Serve warm with white or brown rice.

Source: Slow Cooker Sweet and Sour Chicken – Cooking Classy

Image Credit: Slow Cooker Sweet and Sour Chicken

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Greek Salad with Marinated Onions

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INGREDIENTS:

• 1/4 cup Red Wine Vinegar
• 1/3 cup Extra-Virgin Olive Oil
• 3 – 4 Sprigs Oregano, leaves stripped and chopped
• 2 Red Onions, sliced thinly
• 2 cups Red and Yellow Baby Tomatoes, halved
• 3 Tomatoes, cut into wedges
• 2 t Coarse Sea Salt
• 1 TB Light Brown Sugar
• 1/2 English Cucumber, cut into chunks
• 1 Green Bell Pepper, cut into strips
• 1/2 cup Black Kalamata Olives, pitted
• 1 cup Feta Cheese, cubed or crumbled
• Salt and Black Pepper, to taste

8 Side Servings

DIRECTIONS:

1.) Combine the Red Wine Vinegar, Olive Oil and the chopped Oregano.
2.) Place the Onions in a marinating bowl – pour over the Vinegar mixture and marinate 2 hours, stirring every 30 minutes.
3.) Remove the Onions from the marinade – retain the marinade for step 6.
4.) Sprinkle the Coarse Sea Salt and the Brown Sugar over the Tomatoes.
5.) Toss together the Onions, Tomatoes {wedges and Baby Tomatoes}, Cucumber, Green Bell Pepper and the Olives – transfer to a serving plate – scatter over the Feta Cheese and season to taste with Salt and Black Pepper.
6.) Drizzle the retained marinade over the Salad just before serving.

Source: Greek Salad with Marinated Onions – With A Blast

Image Credit: Greek Salad with Marinated Onions

 

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Make Sure Your Rock Hard Ab Exercises are Working

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You’re here because you’ve probably done pretty much every rock hard ab exercises there is, and yet you’re still left with a belly. It’s frustrating, I know.

The good news is that you can easily fix that. You just need to find out what you’re doing wrong. If you just started working out two weeks ago, and are only working out twice a week, then that’s it. It’s not easy to achieve six pack abs. It takes months, even years! The point is, you just have to be patient.

If you’re wondering why your workout still isn’t working, you may be making these common mistakes listed on Fit Girls Diary:

5 Reasons Why Your AB Workouts Aren’t Working

I hear a lot about girls that do ab workouts almost everyday, and still, the ABS don’t seem to show up. Well, if this happens to you too, you are probably doing something wrong. There are many reasons why your abs are not there yet, and I am going to give you 5 of them. Let’s get started! Read more…

Two highly controllable factors are mentioned above: workout routine and diet.

There is a lot of ab workout you can do. Full-body workout is good, but if you’re aiming to target your core, here are the top 3 exercises on Muscle and Fitness:

ROCK HARD ABS IN 3 MOVES

Possessing a pretty impressive set of abs himself, Brian Peeler knows what it takes to get one. As an NASM-certified personal trainer, Peeler doesn’t burden his clients with endless circuits of fancy ab exercises. Rock-solid, six-pack abs, while still mainly a byproduct of a great diet, can be had in only three moves. Read more…

For your diet plan, follow these tips on Eat This:

7 EATING HABITS THAT WILL UNCOVER YOUR ABS

You’ve tried every ab exercise in existence. Now discover the diet that’ll have you looking sexy by Spring.

 

To sum this up, the real secret to achieve that head-turning abs is to do rock hard ab exercises, as well as to have a good diet plan.

Make sure you are doing your reps correctly because they won’t be effective if you’re not targeting your core properly. You also need to increase the intensity every now and then to challenge your body. This will make you gain more.

Avoid alcohol as much as possible. It’s the number one contributor for those unwanted fat in your stomach. Stay away from junk, processed foods, too. They contain a lot of harmful ingredients that will not only make you gain weight like crazy, but will also increase your risk of lifestyle diseases like cancer, cardiovascular diseases, diabetes, and more. Just stick to whole and raw foods as they have a lot of health benefits and they’re good for your weight.

So follow these steps, and say goodbye to that beer belly!

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Build a Big Chest and Avoid These Pec Training Mistakes

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Having strong pecs, or chest muscles, is but another sign of great strength. Well, how will you lift heavy weights if you’re not powerful enough? Just think of Superman, or – let’s be realistic – Arnold Schwarzenegger.

In this article, we’ll discuss some of the best workouts to try, and the pec training mistakes you have to avoid. Let’s start with this workout Bro Science suggests to achieve a Schwarzenegger-like chest:

Hardcore Chest Workout to Get Massive Aesthetic Pecs

But are you doing what it takes to get a massive chest?

Unfortunately in most bro cases, the answer is no. You probably aren’t training chest as hardcore as you might have thought and your diet probably isn’t that hardcore too.

So, we’re introducing the most hardcore chest workout routine and plan ever seen on the web (okay, we just made that up, but still, you get the point: it’s hardcore). Read more…

This workout consists only of bench press, but you can choose more from this list on Workout Labs:

Massive Pecs Chest Sculpting Workout for Men

What guy doesn’t want to be proud of taking his shirt off to reveal a well defined and sculpted chest? This workout is just for guys who want to turn heads with a chiseled chest. It focuses on developing strength while adding lean muscle mass via the super set method. Get ready to go up a shirt size. Read more…

And if you ever, ever try to focus on your pec training, avoid these mistakes Eric Broser, a strength and conditioning coach, listed on Muscle and Fitness:

6 WORST THINGS YOU CAN DO TO GET A BIGGER CHEST

Walk into the gym any Monday night and you’re likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it’s easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Read more…

Are you making these common pec training mistakes? At least now you’re aware of them!

On the other hand, if you haven’t been doing any chest workouts, then start now. A big chest offers a wealth of benefits! Aside from improving your upper-body strength, it stabilizes your shoulders, and even protects your internal organs. Plus, it makes you look up to a hundred times more attractive. Well, who wouldn’t find a Superman-like very sexy?!

Tip: if you’re at home and don’t have the luxury of time to go to the gym, just do push ups, squats, and other abdominal exercises. They work, too.

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Benefits of Adding Cheat Meals to Your Diet

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Pizza, pasta, pancakes, cheeseburger, or your other sweet treats – we all have our own definition of cheat meals.

A cheat meal is basically an excuse for you to eat your favourite foods all you can, and want, even though it’s against your diet plans. I know most of us are guilty because we turn to it when we can’t hold our cravings anymore. Right? Right.

But there’s no reason to be guilty anymore. Surprisingly, a few studies have shown that adding cheat meals to your diet have benefits too. Personal trainer
Courtney Anaya explains how these meals can help you achieve your desired weight on Muscle and Fitness:

LOSE WEIGHT AND GET RIPPED WITH CHEAT MEALS

There’s light at the end of tunnel — spring is just a few short weeks away. Not only is it hopefully the beginning of warmer weather, but it also marks the beginning of cutting season. It’s time to shed those pounds and get that lean, ripped physique that you’ve been working so hard to achieve.
Read more…

Hard to believe, right? Well, foods should make us happy, and not feel like we’re eating just so we won’t starve. Don’t get me wrong, you can still create delicious AND healthy foods. No need to cheat.

Moving along, here are a few good reasons why you need that extra slice of pizza once in a while, discussed by Steven Stiefel on Flex Online:

The Case for Cheating

Rigorously following a strict diet undercuts your ability to increase muscle mass. Cheating all the time will undermine your ability to grow and stay lean. But including a cheat meal or two each week will increase your body’s ability to add muscle mass—if you know when to cheat and when to stay on point.
Read more…

Lastly, Eat This has a very informative article on how to balance your cheat meals, to not make much impact to your body:

CHEAT & WIN: 10 CHEAT MEAL STRATEGIES FOR WEIGHT LOSS

No, not cheating in sports, like Lance Armstrong; or in politics, like Vladimir Putin; or in love, like the entire population of Capitol Hill. I mean cheating on your diet, and reaping some unexpected benefits.
Read more…

In conclusion, adding cheat meals to your diet is okay, as long as it’s not on a regular basis. The recommended is
about one to two meals per week, ideally for breakfast. Avoid having these meals for dinner because your body may not be able to digest them quickly.

You know how restrictive diets go, so might as well enjoy your good ol’ favourite foods. You have our permission to not stress over calculating your nutrient intake once in a while.

Remember, it’s a cheat “meal,” not “day.” They only cause unwanted results because you overindulge, so you have to control yourself. Diet may be the hardest part of your weight loss plan, but everything is worth it, trust me!

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Cutting Sugar Improves Children’s Health In 10 Days

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Sugar is addicting, especially for kids. They are almost unstoppable when it comes to candies, chocolates, soda, fruit juices, and other processed foods that contain a lot, even more than the daily recommended intake.

The human body does not really need sugar to function properly. It contains calories with zero nutrients, which can damage your metabolism. And of course, it’s the leading contributor to weight gain, as well as other conditions like obesity, diabetes, heart diseases, and certain types of cancers.

Good news, though – a new study has found that cutting sugar improves children’s health in just 10 days, so they can be at a lowered risk for diseases later in life. Read more in this report by Anahad O’Connor on The New York Times:

Cutting Sugar Improves Children’s Health in Just 10 Days

Obese children who cut back on their sugar intake see improvements in their blood pressure, cholesterol readings and other markers of health after just 10 days, a rigorous new study found. Read more…

Yes, cutting sugar improves children’s health in just 10 days. It’s better to be late than never! There are other healthier ways you can satisfy your child’s sweet tooth. Stick to natural sugars found in plant foods.

Added sugars are the worst, so keep them away from them. Always read the labels because they are sometimes hidden in different names such as corn sweetener, corn syrup, fruit juice concentrates, high-fructose corn syrup, honey, molasses, raw, and other molecules ending in “ose” like dextrose, fructose, glucose, lactose, maltose, sucrose, and more.

The World Health Organization (WHO) recommends adults and children to limit their daily intake to less than 10% of total energy intake.

Image Credit: Cutting Sugar Improves Children’s Health in Just 10 Days – The New York Times

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Poor Sleep May Trigger College Weight Gain

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Transitioning from high school to college is never easy. If high school requires a lot of school work, college requires about ten times more than that. And this time you can’t even cheat anymore – no more copying from classmates or an easy browse on Google to understand things instantly. College is way complicated than that.

Stress is the reason why most students get a hard time doing school stuff, which in turn results to poor habits. In fact, a new study has shown that poor sleep may trigger college weight gain. Read more in this report by Jan Hoffman on The New York Times:

Poor Sleep May Spur College Weight Gain

As the first semester of the school year reaches the halfway mark, countless college freshmen are becoming aware that their clothes are feeling rather snug. Read more…

Aside from the fact that poor sleep may trigger college weight gain, it can also cause irritability, stress, depression, and even increase your risk of chronic illnesses like diabetes and cardiovascular diseases in the long run. A few studies have even shown that it can lead to more injuries and accidents.

Your brain is exhausted when you’re sleep-deprived, so that may cause you to not function properly throughout the day. You’ll have problems when it comes to concentration, attention, reasoning, alertness and problem solving.

Give yourself enough time to sleep. As said in the article, the recommended time for teenagers is about nine hours and 15 minutes every night. You may also want to limit your daily caffeine intake as it may mess up with your sleeping patterns.

Image Credit: Poor Sleep May Spur College Weight Gain – The New York Times

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List of Common Cancer Causing Substances

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Cancer is among the worst diseases. It has caused roughly 8.2 million deaths worldwide in the year 2012. This number has surely increased by now.

There are rumors that the cure is out there, but the medical world is hiding it because it will cause a decline in profits, since there will be no expensive treatment to be done such as chemotherapy, dialysis and more.

Some cancers run in the person’s blood – they have been passed from generation to generation. But some come from unhealthy habits. Here are more factors that add to the list of common cancer causing substances on The Philippine Star:

A look at other common cancer-causing substances

PARIS — Hotdogs, bologna and other processed meats now rank alongside tobacco, alcohol and around 100 more substances on the International Agency for Research on Cancer’s list of Group 1 carcinogens. In 2012, 14.1 million new cancer cases were diagnosed and 8.2 million cancer deaths were recorded, according to the IARC. Here’s a look at some of the other things we encounter in daily life that the Lyon, France-based agency has found can cause cancer. Read more…

This list of common cancer causing substances should serve as a guide to us. It’s a no-brainer that we need to avoid them since we’ve established that these four things cause cancers.

Lifestyle intervention is the best thing to do to prevent cancer long before it starts. Eat more whole and raw foods, especially fruits and vegetables. Increase your day-to-day activities – go for a walk, jog, bike, or work out in the gym. Stop smoking, or if you’re not, then avoid being exposed to tobacco smoke.

Avoid processed foods, especially processed meat like sausages, bacon, ham as they have recently been ranked by the World Health Organization alongside smoking as cancer causes. Avoid alcohol as much as possible, too. Get enough sleep and relax. And most importantly, love your body.

Image Credit: A look at other common cancer-causing substances – The Philippine Star

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Slow Cooker Chicken Teriyaki

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Yield: 4-6 servings

Ingredients

• 3 lbs boneless skinless chicken breasts
• 3/4 cup low sodium soy sauce
• 1/4 cup + 2 Tbsp apple cider vinegar
• 1/3 cup packed light-brown sugar
• 1/4 cup honey
• 3 Tbsp orange marmalade
• 1 tbsp finely grated fresh ginger
• 2 cloves garlic, finely minced
• 1/2 tsp freshly ground black pepper
• 1 1/2 Tbsp cold water
• 1 1/2 Tbsp cornstarch
• Cooked long grain white rice, for serving
• Sesame seeds, for garnish (optional)

Directions

Place chicken in a slow cooker, set aside. In a mixing bowl, whisk together soy sauce, apple cider vinegar, light-brown sugar, honey, orange marmalade, ginger, garlic and pepper. Pour mixture over chicken in slow cooker, cover with lid and cook on low heat 4 – 5 hours. Remove chicken from slow cooker and shred. Strain sauce from slow cooker through a fine mesh strainer into a medium saucepan. In a small mixing bowl whisk together 1 1/2 Tbsp cold water and cornstarch. Pour cornstarch mixture into liquid in saucepan and heat mixture over medium high heat, stirring constantly, until mixture begins to gently boil. Allow mixture to gently boil about 20 seconds until thickened. Return chicken to slow cooker and pour teriyaki sauce from saucepan over chicken. Toss mixture gently to evenly coat. Serve warm over cooked rice garnished with optional sesame seeds and serve with diced fresh pineapple if desired.

Source: Slow Cooker Chicken Teriyaki – Cooking Classy 

Image Credit: Slow Cooker Chicken Teriyaki

Sightly adapted from Lake Lure Cottage Kitchen

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Mushroom Bruschetta With Tomatoes

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Mushroom bruschetta is a perfect Sunday Brunch recipe. This is a quick meal idea that is a healthy vegan recipe. Also a great lo-carb vegetarian recipe

• Total Time: 20 minutes
• Yield: 5
• Serving Size: 5

Ingredients

• 2 cups of cremini mushrooms
• 1/2 cup red onions.
• 1 cup cherry tomatoes
• 2 Tbsp of extra virgin olive oil
• 1 Tbsp of pomegranate balsamic vinaigrette
• 1/2 tsp of salt or adjust to your taste
• 2 cloves of garlic
• 1 Tbsp of oregano
• 5 slices of french bread
• 1 tsp of olive oil to oil the bread
• 1 tsp of non-pareil capers
• Cilantro for garnish

Instructions

1. Cut 2 cups of mushrooms in long, thin slices (I went with cremini mushrooms). I don’t use the stems. Do the same for the red onions (1/2 cup). Cut cherry tomatoes (1 cup) into 4 equal pieces
2. In a pan, add 2 Tbsp of extra virgin olive oil. Heat at medium heat for 30 seconds
3. Add the red onions and stir until they are beginning to caramelize. Add the mushrooms and stir
4. Stir until the mushrooms are soft and begin to get crisp
5. Add the cherry tomatoes and stir. Cook for about 2 minutes. The idea is not to over cook the tomatoes
6. Add the 1 Tbsp of pomegranate balsamic vinaigrette at this point and stir. Cook for 30 more seconds
7. Add 1/2 tsp of salt or adjust to your taste. I think 1/2 might have been too much because the capers added a nice saltiness to the recipe.
8. Now, add 2 cloves of garlic (cut into thin slices). I know it goes against the grain, but, no bruschetta is complete without prominent taste of garlic.
9. Add 1 Tbsp of oregano and stir. Turn of the heat and set it aside.
10. Toast 5 slices of french bread (Use this recipe for vegan french bread)
11. Lightly oil the bread and add the mushroom bruschetta mixture.
12. Add about 5 pieces of capers to each bruschetta
13. Top with cilantro. You can add a tsp of extra virgin olive oil on top, but, I don’t recommend it. I think this recipe has the perfect amount of oil.
14. Serve immediately

Source: Mushroom Bruschetta With Tomatoes – Healing Tomato 

Image Credit: Mushroom Bruschetta With Tomatoes

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Easy Moves for Big Lats

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Your back muscles are as important as the other muscles of your body. If they’re not properly toned, you are more likely to have bad posture, which affects your overall athletic performance.

Since the latissimi dorsi, most commonly known as the “lats,” are “what give the back width,” they are important to include in your daily workouts. They’re among the parts you need to focus on to tone your back, V-taper and even chest. Fortunately, it’s not such a challenge to widen them.

Here are a few easy moves for big lats on Generation Iron:

3 EXERCISES THAT WILL GET YOU WIDE-ASS LATS

( See rest of the post here…)

Additionally, exercise physiologist Bryan Haycock suggests this workout routine on Flex Online:

Wide Grip for Wide Lats

The lats are what give the back width. During a front double biceps pose, the lats outline the torso. From behind, they can make or break a top-place finisher before the first pose is struck. To fully engage the lats, research has confirmed that it’s tough to beat wide-grip pulldowns. Read more…

And if you want to have a very short back training, powerlifter and strength coach Rob Fitzgerald recommends these exercises and tips on Muscle and Fitness:

STRONGER IN 60 SECONDS: BIG LATS AHEAD

THE PROBLEM
You’ve done the smart thing and incorporated bent barbell rows into your program, but the more weight you add to the bar, the more upright you find yourself standing. You’ve turned the exercise into a glorified—and technically incorrect—shrug, and you need a quick fix. Read more…

These moves for big lats also work your biceps, chest, shoulders and forearms. They are all connected, which is good because then you are able to save time. Aside from widening your back, these exercises also strengthen it and keeps you away from injuries.

For the pulldown, you can experiment with wider or closer grip. Try to alternate them so you won’t get bored! That way you’ll also develop your grip. You also have to add weight to challenge your body to give more room for improvement.

Also, not having a toned V-taper does not mean you don’t have big lats!

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Whittle Your Middle Section With These Exercises

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Doing planks, sit ups, push ups and crunches, or using bars, weight plates, among other gym equipment – to be honest, there are a lot of exercises to choose from to strengthen your core. All of them are effective, just as long as you do them properly.

Your simple day-to-day activities, such as standing, walking, turning, lifting and reaching up, need a support from your core, so you need to work it out (well, aside from the fact that you want to make your abs pop out!) to avoid injuries.

Personal trainer Lara McGlashan recommends these exercises to whittle your middle section on Muscle and Performance:

X’d to the Core

Admit it — crunches are boring, and when you’re bored, you’re less likely to work as intensely as you should to effect change. So what’s a girl to do? Try these boredom-busting moves from P90X3 that tighten your entire core while simultaneously strengthening your chest, shoulders, glutes and hamstrings. Read more…

Here’s another kickass workout, and this time using gym equipment, written by Brian Strump, DC, on Muscle and Fitness:

HARD CORE WORKOUT

Any midsection workout worth doing will accomplish multiple goals. If all you’re getting out of your current ab routine is a better-looking washboard stomach, find something better: a core workout that will not only harden the abs and obliques, enhance overall athleticism and help keep you injury-free, but one that will also improve your poundages on exercises like squats, deadlifts and cleans. Read more…

And if you want to try a unique but effective workout, the Greatist team shares a workout that doesn’t involve mats to do sit ups or push ups, because you’ll do it while standing. You read it right!

The 10-Minute Standing (Yes, Standing) Core Workout

Think crunches are the only way to sculpt a stronger stomach? Think again. This super effective core workout proves that there’s no need to hit the mat (or bother your back) to strengthen your abs. Read more…

Why would anyone want to strengthen their core, anyway? Well, aside from very sexy abs and slim waistline, you need to whittle your middle section to strengthen your upper body, prevent injuries, protect your internal organs, improve posture, and ease back pain. A strong core basically enhances your overall athletic performance.

There’s no need to rush if you’re a beginner. You can start with short reps and low intensity workouts, and then add more as your fitness level increases.

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How to Train Like a Boxer Effectively

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Boxing is another effective way to burn a lot of unwanted fats. It’s not only for men, so listen up ladies, because we have the ultimate guide on how to train like a boxer, with a few good workouts anyone can try.

Being punched over is not in any way fun, but if you’re careful and you’re able to avoid punches, boxing will certainly get you to your desired weight. In fact, it can burn up to 500 calories in just a 40-minute workout. It makes a great cardio workout, so your heart is undoubtedly in good condition as well.

To start, here are some of the best exercises boxers have in their workouts, on 12 Minute Athlete:

Train Like a Boxer: 10 Exercises to Get You in Fighting Shape

When I was younger, I punched a few holes in the wall (sorry, mom and dad), and pretty soon afterwards my parents bought me a punching bag (which is all I always wanted anyway, guess I should have brought that up sooner). Read more…

Jump rope? Yes! It’s not just for little girls, or boxers. Even if you’re not a boxer you can highly benefit from it. You’ve also read sit ups and push ups – yes, they’re pretty much in every athlete’s workout.

Let’s get going. Strength and conditioning coach Eric Velasquez has the perfect workout for you, which runs for a week, (or more if you’d like) on Muscle and Fitness:

POUND FOR POUND BOXER’S WORKOUT

What is it about Rocky training montages that are so empowering? Could it be the music? Eye of the Tiger is a pretty inspiring anthem, after all. Maybe it’s the anticipation of the big fight. Will he really defeat the odds and beat the obviously better boxer—again? Hey, it’s Rocky—what do you think? No, it was something more that had people, myself included, walking out of theaters punching the air. It was the fact that Sylvester Stallone was actually doing this stuff. That was no stunt double you saw pummeling the speed bag, running sprints on the beach, duckwalking with a log across his back and doing inverted sit-ups in a dusty barn. That was all Sly. Read more…

And of course, learning how to train at home is also essential so that you can still do it even on your busiest days. Here’s a video tutorial by fitness coach Anna Renderer on Pop Sugar:

This At-Home Boxing Workout Is a Knockout

(Watch video here.)

Aside from helping you drop a few pounds, it can also ease stress, regulate blood circulation, improve overall body strength and hand-eye coordination, and increase muscle mass. Plus, you’ll be more confident with yourself because you’ll be stronger than ever.

It’s a good self- defence skill, so yes, you may now punch that meanie at your work. Kidding! Once you learn how to train like a boxer, like for real, it’s almost impossible to stop. It’s very fun, just be sure not to hit your partner too hard, or anyone for that matter!

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What You Should Do to Prevent the Flu

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The holidays are coming, which means winter is almost here, which also means common illnesses like cold, cough and fever are here.

Flu is not really fun to have as it is all-in-one – you get high fever, headache, muscle pain, sore throat, runny nose and cough, possibly at the same time. It makes you unproductive almost the whole week, even more.

Infants, older adults and pregnant women should be very careful because they are at a higher risk. What you should do to prevent the flu? Avoid doing these things listed on Food Matters:

WHAT NOT TO DO TO PREVENT THE FLU

Flu season is upon us and many of us can fall victim to the habits that make us vulnerable to flu. When it comes down to staying healthy, prevention through food and lifestyle habits are key. Keep these 5 tips in mind to keep your system protected during this fall and winter! Read more…

I know most of you would rely on over-the-counter drugs, but it’s better to treat your flu naturally. You can try honey, lemon, ginger, garlic, peppermint tea, fenugreek or orange juice, as these are some of the best home remedies.

You also have to drink lots of water, eat some soup, use warm compress, and most importantly, rest and get tons of sleep. This way, you won’t suffer from the harmful side effects most drugs give you!

So what you should do to prevent the flu? No vaccines or drugs needed – just continue to live a healthy lifestyle.

Image Credit: What not to do to prevent the flu – Food Matters

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Should You Stop Eating Processed Meat Now?

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Processed foods are bad for the health as they contain harmful additives that have been shown to cause chronic diseases and conditions like cardiovascular disease, hypertension, type 2 diabetes, obesity, and certain types of cancers. Examples of these additives are salt, bad fats, artificial colours and flavours, and more.

What about meat? Should you stop eating processed meat, such as bacon, ham and chorizo?

A recent report from the World Health Organization (WHO) says that even processed meat can cause cancers in humans. Read more in this report by Sarah Boseley on The Guardian:

Processed meats rank alongside smoking as cancer causes – WHO

Bacon, ham and sausages rank alongside cigarettes as a major cause of cancer, the World Health Organisation has said, placing cured and processed meats in the same category as asbestos, alcohol, arsenic and tobacco. Read more…

So, should you stop eating processed meat? The answer is yes. They contain added salt, sugar, spices, among other ingredients that enhance their taste, and make their shelf-life longer. Don’t be tempted, that bacon you’re eating is delicious possibly because of the processing technique it underwent.

Processed foods in general are bad for your health as they have been altered from their natural state, which means a lot of artificial ingredients were added. We highly suggest you stick to whole and raw foods, mostly fruits and vegetables to keep your body clean.

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Taking a Break from Alcohol Prevents Illness, Study Finds

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Alcohol consumption is very common in today’s world, even among minors. I honestly don’t know anyone who has never drunk, even just a sip, a beer or wine.

Let’s face it – everyone has drunk even once in his life, which is exactly why this has caused about 88,000 deaths annually from the year 2006-2010 in the United States alone, making it the third leading lifestyle-related cause of death.

Habitual drinking increases your risk of chronic conditions and illnesses like cancer, anemia, cardiovascular diseases, cirrhosis, dementia, depression, seizures, and more. There are tons of reasons to stop, but people are very stubborn.

Fortunately, a new study from the University College London has shown that just a month of break from alcohol prevents illness. Read more in this report by Victoria Ward on The Telegraph:

Month-long break from alcohol prevents illness in later life

Taking a month off drinking alcohol can slash the risk of developing life threatening illnesses and disease, according to a new study.

Patients who gave up for four weeks saw benefits for their liver function, blood pressure and cholesterol levels and were also at lower risk of developing diabetes and liver disease, research from University College London suggested. Read more…

So a month break from alcohol prevents illness.. Maybe it’s time you stop now (or little by little) – better late than never!

Although we’ve learned that drinking a glass of red wine every day may help control type 2 diabetes, it’s still better to avoid alcohol as much as possible. If you’re pregnant, don’t ever drink it. It may cause lifetime damage to your unborn baby.

Aside from illnesses, alcohol also causes vehicular accidents. In fact, around 10,076 deaths were reported in the United States back in 2013, all because of drunk drivers.

Image Credit: Month-long break from alcohol prevents illness in later life – The Telegraph

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Lasagna Zucchini Boats

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Yield: 8 zucchini boats

Ingredients

• 4 medium zucchini (2 1/2 lbs), sliced into halves through the length*
• 1 cup (8.6 oz) part-skim ricotta cheese
• 1 large egg
• 1 1/2 Tbsp chopped fresh parsley, plus more for garnish
• 1 1/4 cups (5 oz) shredded mozzarella cheese
• 1/2 cup (2 oz) finely shredded parmesan cheese
• 8 oz 93% lean ground beef or lean ground turkey
• 4 tsp olive oil, divided
• Salt and freshly ground black pepper
• 1 3/4 cup roasted garlic marinara sauce (I used Classico)
• 1 Tbsp chopped fresh basil, plus more for garnish

Directions

1. Preheat oven to 400 degrees. Using a spoon, scoop centers from zucchini while leaving a 1/4-inch rim to create boats. Set aside.
2. In a mixing bowl stir together ricotta cheese, egg and 1 1/2 Tbsp of the parsley. Season lightly with salt and pepper. Stir in 1/2 cup of the mozzarella cheese and the parmesan cheese. Set aside.
3. Heat 2 tsp of the olive oil in a large non-stick skillet over medium-high heat. Crumble beef into pan, season with salt and pepper and cook, stirring occasionally and breaking up beef when stirring, until browned (there shouldn’t be any excess fat but if you happened to use a fattier beef then just drain excess rendered fat). Stir in marinara sauce and 1 Tbsp of the basil, remove from heat.
4. To assemble boats, brush both sides of of zucchini lightly with remaining 2 tsp olive oil and place in two baking pans (I used a 13 by 9 and a 9 by 9). Divide cheese mixture among zucchini spooning about 2 1/2 Tbsp into each, then spread cheese mixture into and even layer. Divide sauce among zucchini adding a few heaping spoonfuls to each. Cover baking dishes with foil and place in oven side by side and bake in preheated oven 30 minutes. Remove from oven, sprinkle tops with remaining 3/4 cup mozzarella, return to oven and bake until cheese has melted and zucchini is tender, about 5 minutes. Sprinkle tops with with fresh basil and parsley and serve warm.

*Look for zucchini that is wider and more uniform in width. The skinnier zucchini won’t fit much filling.

Source: Lasagna Zucchini Boats – Cooking Classy

Image Credit: Lasagna Zucchini Boats

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