Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

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Ingredients

Dressing

• 1/4 cup olive oil
• 1/4 cup canola oil
• 1 tsp lime zest
• 3 1/2 Tbsp fresh lime juice
• 2 1/2 Tbsp honey
• 1 tsp dijon mustard
• 1/4 tsp salt
• 2 tsp poppy seeds

Salad

• 2 cups cooked quinoa (about 2/3 cup dry)
• 1 cup sliced almonds, toasted
• 9 oz baby kale or baby spinach
• 1 1/2 cups fresh blueberries
• 1 1/2 cups fresh raspberries
• 2 medium avocados, peeled, cored and diced
• 5 oz feta cheese, crumbled

Yield: About 5 – 6 servings

Directions

In a blender or mason jar combine all dressing ingredients except poppy seeds. Blend until well combined (or cover and shake if using a mason jar). Pour into a container and stir in poppy seeds. Store in refrigerator.

For the salad toss all ingredients together in a large salad bowl. Pour dressing over top and toss. Serve immediately after adding dressing.

Source: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing – Cooking Classy

Image Credit: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

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Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

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Ingredients

• 1 lb grilled chicken breasts, sliced into strips*
• 1 lb dry linguine, fettucine or spaghetti
• Salt and freshly ground black pepper
• 1 cup reserved pasta water
• 6 oz fresh baby spinach, steamed just until beginning to wilt
• 2 Tbsp extra virgin olive oil
• 1 1/2 tsp lemon zest
• 2 Tbsp lemon juice
• 1 1/2 cups part skim ricotta
• 1/2 cup finely shredded parmesan, plus more for serving

Yield: About 5 – 6 servings

Directions

Cook pasta in salted water according to directions listed on package, reserve 1 cup pasta water before draining pasta.

Drain water (reserve 1 cup) and return pasta to pot. Set pot over medium-low heat and add olive oil, lemon zest, lemon juice, ricotta, 1/2 cup hot reserved pasta water and parmesan and toss to evenly coat. Add in more pasta water as desired to thin and season with salt and pepper to taste, cook and toss, about 2 minutes, until ricotta is heated through. Toss in spinach and grilled chicken. Serve warm topped with more parmesan if desired.

*I recommend brushing the chicken lightly with olive oil and season both sides salt, pepper and garlic powder before grilling.

Source: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken – Cooking Classy

Image Credit: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

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Metabolic Circuit Training: Workout Routine and Its Benefits

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Metabolic circuit training aims to boost your body’s metabolism through progressing quickly from one set of exercise to another in order to burn more unwanted fats. That said, it’s a really good way to torch calories really fast.

Aside from helping you lose weight, metabolic circuit training also helps tone your muscles, build strength and endurance, boost your cardiovascular health, among others. More of its details is discussed on LA Muscle:

3 Benefits Of Metabolic Training

Metabolic training is an intense form of exercise, which requires the individual to complete variations of compound exercises, simultaneously with minimal rest between sets. This kind of training will typically be done in a circuit using exercises which target various muscle groups. A typical metabolic training routine may look something like this – Read more…

And that’s exactly why metabolic circuit training is a good workout routine to try if you are really itching to see the results on your body really fast. But don’t push yourself too hard, though!

So if you’re ready to start with metabolic circuit training, training director Sean Hyson shares the basic things you need to know about this workout on Men’s Fitness:

METABOLIC CIRCUIT TRAINING

Think of a metabolic circuit as interval training mixed with resistance training. That means you get the fat-burning and heart-busting benefits of intense cardio along with the muscle-building properties of a weight workout. It’s no wonder then that metabolic circuits have been a favorite of sports coaches for years and are now migrating into the workouts of general fitness seekers. Read on and Marc Megna, fitness model, former NFL linebacker, and strength coach, will show you how to set up a metabolic circuit to torch your belly fat and raise your game. Read more…

And finally, here’s a workout routine you can try, which spans for 3 days with 12 exercises, on Muscle and Fitness:

METABOLIC CIRCUIT TRAINING WORKOUT ROUTINE

The excess fat on your body is a lot like a nut attached to a rusted-out bolt. You want to twist it off. You need to twist it off. Chances are, you’ve tried everything you can think of to unscrew it, but nothing ever seems to work. It’s stuck—and so are you.

When this happens, any machine or auto repair shop worth its salt has just the last-resort solution on hand to get things moving: a blowtorch. When you blowtorch a rusted nut-and-bolt arrangement, the intense heat breaks the bond created by the rust, and it melts things down to a point where the nut can easily be removed. Read more…

Though it’s a tough workout, metabolic circuit training is a great way to spice up your boring workout routines. Plus, it can possibly give you more chance to burn a lot of calories and fats faster than running, weight training and more!

Note, though, that metabolic circuit training can literally leave you feeling breathless after, so you may want to consult with your doctor first especially if you have heart problems.

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Badass Hamstrings Workout

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Strong hamstrings are the bomb – they help you run faster, jump higher, and improve your overall athletic performance. They also promote good posture as they help align your spine properly, and stabilize your hips. Most importantly, they help reduce the risk of leg injuries.

Your risk of leg injuries is very high if you have strong knees and quads but have weak hamstrings, so a good hamstrings workout is essential for an improvement in your overall agility, speed, balance and power. Athlete Mehmet Edip suggests these sets of exercises on Muscle and Fitness:

5 BUTT-KICKING MOVES FOR A BETTER LEG DAY

Hamstrings may not be a glory muscle, and with it being out of sight it can sometimes be out of mind. They are crucial as they help stabilize the knee joint and weak hamstrings can in fact lead to many strains and anterior cruciate ligament (acl) injuries.

And when it comes to hamstring day the guys that do hit this muscle tend to think the only way to train the hamstrings is by virtue of deadlifts but oh contrare as this is not the case. In order to jazz up your hamstring routine and build upon your size and strength try incorporating these moves into your next leg workout: Read more…

According to Fitness RX Women, girls have weaker hamstrings. That said, girls need to target this area more. More information is discussed on this article:

Top 7 Exercises for Hamstring Strength

Women are more quadriceps dominant than men, and therefore tend to have weaker hamstrings. And having weaker hamstrings makes females more prone to knee injury. So, by emphasizing the top seven hamstring exercises provided in this article, you won’t just build sexier, better looking legs – you will also build a stronger, more well-balanced lower body that may be less prone to knee injury. Read more…

Lastly, if you want to maximize your gains in minimum time, it is very possible by following these tips on T-Nation:

4 Tips to Maximize the Glute-Ham Raise

The hamstrings are the most undervalued and underdeveloped muscles in the body.

Whether you’re a weekend warrior or a competitive athlete, your ability to perform explosively and avoid injury will primarily be dictated by how powerful, strong, and well-conditioned your hamstrings are. Read more…

Have your own hamstrings workout – it will also help you develop your other leg muscles. Just imagine being able to run for miles faster, even less fatigue!

Note, though, that hamstrings can possibly get tight and short, so you need to stretch before and after your workouts in order to balance your flexibility in that area.

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Nutrition Mistakes that can Wreck Your Physique

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When you finally decide to start eating healthy to have a chiseled body, it’s just hard to know where to start. There are tons of articles and magazines telling you this and that, and you just don’t know what to do. What really is the truth?

Well, for a disclaimer, we’ll tell you the general rule: it’s all about moderation.

Not having enough is bad, but so as having more than what’s enough. So the best thing is to consume it in moderation.

Let’s start with this article where fitness enthusiast Karan Nijhawan compiled the four biggest nutrition mistakes that can wreck your physique, on Huffington Post:

4 Big Nutrition Mistakes You Make

We all make mistakes — let’s just get that out there. With so much information on the Internet it can be easy to get lost, especially when you hear conflicting messages. Let me share with you four big nutrition mistakes that I made when I first started out so that you don’t follow in my footsteps. Read more…

See, carbs are important! They provide your body with the energy it needs to perform your day-to-day tasks. Also, supplements are okay, unless you’re relying on them alone. It’s still better to get what your body needs from natural foods.

Moreover, here are the day-to-day diet traps you’re probably falling for, and what to do about them, as listed by registered dietitian Matthew G. Kadey on Men’s Fitness:

9 DIET TRAPS YOU MUST AVOID

Just like training, healthy eating is much more than just knowing the basics. Sure, you probably realize by now that downing a plate of deep-fried onion rings isn’t exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps. Read more…

And lastly, Cooking Light shares more specific mistakes to avoid:

The Most Common Nutrition Mistakes

Best-selling author Michael Pollan became famous telling us that to eat healthy is to eat simply—just like our grandmothers did. Problem is, Grandma didn’t live in the Information Age, the age of the 25,000-product supermarket, Dietary Guidelines, and all those superfood health claims. It should be simple. But it really isn’t—not with this much daily nutrition noise to contend with. Read more…

Now that you’ve learned these nutrition mistakes that can wreck your physique, it’s up to you whether or not you’re going to stop doing or at least try avoiding them.

And remember, it’s more than the looks. You have to consume the right foods in order to boost your immune system, and keep your body away from diseases. It makes perfect sense, because what will you do with a perfect, hourglass body, if you’re suffering from diseases, allergies, disorders whatsoever?

Again, make your diet a lifestyle, not just a phase in your life!

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The Best Chicken Parmesan

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Ingredients

Marinara Sauce

• 2 Tbsp extra virgin olive oil
• 1/4 cup finely chopped yellow onion
• 2 garlic cloves, minced
• salt and freshly ground black pepper
• 1 tsp dried parsley
• 1/4 tsp dried oregano
• 1 pinch red pepper flakes
• 1 (28 oz) can crushed Roma tomatoes (I prefer Contadina)
• 1/4 tsp granulated sugar
• 1 bay leaf
• 2 Tbsp chopped fresh basil

Chicken

• 2 (8 oz) boneless, skinless chicken breasts, trimmed, halved horizontally*, and pounded to 1/2-inch thick
• salt
• 2 oz whole-milk mozzarella cheese, shredded (1/2 cup)
• 2 oz provolone cheese, shredded (1/2 cup) (I just bought a very thick slice from the deli counter, then grated it)
• 1 large egg
• 1 Tbsp all-purpose flour
• 1 1/2 oz Parmesan cheese, grated (1/2 cup)
• 1/2 cup Panko bread crumbs
• 1/2 tsp garlic powder
• 1/4 tsp dried oregano
• 1/4 tsp freshly ground black pepper
• 2 1/2 Tbsp vegetable oil
• 2 1/2 Tbsp extra virgin olive oil
• 1/4 cup torn fresh basil

Directions

For the sauce:

Heat 2 Tbsp olive oil in a medium saucepan over medium-high heat. Once hot add in onions and saute for 1 1/2 minutes then add garlic, 1/4 tsp salt, parsley, oregano and red pepper flakes and saute 30 seconds longer. Stir in crushed tomatoes, sugar, bay leaf and 2 Tbsp fresh basil, then add additional salt if desired and season with pepper to taste. Bring mixture to a simmer then reduce heat to medium-low and allow to simmer 20 minutes, stirring occasionally, until thickened. Remove from heat and cover saucepan with lid.

For the chicken:

While sauce is simmering, sprinkle each side of the chicken cutlet lightly with salt (about 1/16 tsp per each side), let stand at room temperature 20 minutes. Combine Mozzarella and Provolone cheese in a bowl, set aside. Adjust oven rack 4-inches from broiler element and preheat broiler.

In a shallow dish, whisk together flour and egg until smooth. In a separate shallow dish, toss together Parmesan cheese, Panko bread crumbs, garlic powder, oregano and 1/4 tsp pepper. Pat chicken dry with paper towels. Working with 1 chicken cutlet at a time, dredge chicken in egg mixture coating both sides and allowing excess to run off, then immediately transfer to Parmesan mixture and coat both sides with mixture, while pressing gently to allow crumbs to adhere. Transfer chicken to a plate and repeat process with remaining chicken cutlets. Pour 2 1/2 Tbsp olive oil and vegetable oil into a 10-inch non-stick skillet and heat over medium-high heat. Once oil is hot, add 2 coated chicken cutlets and fry without moving them until bottom is crispy and golden brown, about 1 1/2 – 2 minutes, then using metal tongs rotate to opposite side and cook until golden brown, about 1 1/2 – 2 minutes longer. Transfer fried chicken to a large plate lined with paper towels to drain. Repeat process with remaining 2 pieces of chicken.

Place cutlets on rimmed baking sheet and sprinkle Mozzarella cheese mixture evenly over cutlets. Broil in oven until cheese is melted and beginning to brown, about 3 – 4 minutes (keep a close eye on it, make sure internal temp of chicken reaches 165 degrees). Remove from oven and cover each cutlet with 2 Tbsp marinara sauce. Sprinkle tops evenly with remaining 1/4 cup fresh basil and serve immediately, adding additional sauce while enjoying, as desired.

*freeze chicken breasts for 15 minutes to help slice easier, then lye breast flat and trim into two pieces through the thickness of the breast.

Source: The Best Chicken Parmesan – Cooking Classy

Image Credit: The Best Chicken Parmesan 

Adapted slightly from Cook’s Illustrated, March and April 2013, Issue #121. Pg. 6

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Winter Fruit Salad with Lemon Poppy Seed Dressing

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Ingredients

Dressing

• 1/4 cup olive oil
• 1/4 cup vegetable oil
• 3 Tbsp granulated sugar
• 3 Tbsp honey
• 3 Tbsp fresh lemon juice
• 2 tsp poppy seeds

Salad

• 8 mandarine oranges, peeled and segmented
• 4 apples (preferably 2 gala and 2 golden delicious)
• 4 ripe kiwis peeled and diced
• 4 bananas, peeled and diced
• 1 1/2 cup pomegranate arils (from about 1 large)

Directions

For the dressing:

In a mixing bowl whisk together olive oil, vegetable oil, granulated sugar, honey and lemon juice until sugar has dissolved. Stir in poppy seeds.

For the fruit salad:

In a salad bowl toss together all of the fruit then pour dressing over top and gently toss to coat. Serve immediately for best results.

Source: Winter Fruit Salad with Lemon Poppy Seed Dressing – Cooking Classy

Image Credit: Winter Fruit Salad with Lemon Poppy Seed Dressing

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The Most Common Culprits Behind Your Binges

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Overeating, as the name implies, is about eating too much. It’s a common problem the majority of us faces, and it’s a major disaster to our diet, especially when you’re in front of a buffet table with lots of guilt foods such as chocolate cake, fries, pizza, alcohol and more. It’s the reason your body goes into a food coma, which is the sleepiness you feel right after you overindulge.

Hunger is one reason why we overeat, especially if it’s the afternoon and you haven’t eaten a thing. Then again, it’s just one. It’s also possible to eat way above your limit when you’re all stressed out, or just plainly bored.

Adam Campbell writes about what Men’s Health nutrition adviser Michael Roussell has to say about the most common culprits behind your binges:

The 6 Sinister Reasons You Overeat

Let’s get the obvious reason you overeat out of the way: Food tastes really good. And some of it tastes really, really good. The truth, though, is that everyone likes food, yet some people struggle to find their stopping point more than others. Read more…

The “what the hell” attitude is a funny thing, because that’s what we often hear (and say). I mean, come on! We think that way sometimes. It’s like, life is short anyway, so why keep yourself from happiness? So, more pizza?

But hey, there will come a time when you will literally think what the hell, when you can’t fit in your favorite jeans anymore.

Furthermore, here are the unnoticeable things that makes you eat a lot, as listed by registered dietitian Cynthia Sass on Health:

4 Sneaky Things That Can Make You Overeat

Overeating is tricky. First, you may not even realize you’re doing it. Second, you may not know why you’re eating too much, because some triggers are downright counterintuitive. Here are four sneaky reasons you may be taking in too many surplus calories, and what you can do to stop it. Read more…

So if overeating is unavoidable at times, what can we do about it? Registered dietitian Heidi Reichenberger Mcindoo shares some tips on Prevention:

6 Ways To Stop Overeating

Humans have an instinctual (even good) fear of hunger. Take the book Into the Wild—when the main character can’t find food, his hunger drives him to a screaming, shake-his-fist-at-the-heavens rage, a stark example of the primal nature of our need for nourishment. Today, most of us know where our next meal is coming from, yet our reaction to hunger has not evolved with our convenience-centered world. Read more…

Overeating may be controllable, but it’s unavoidable. Even if you’re the most disciplined person in the world, there will always come a time when you just want to surrender yourself to it. What you do after that is what will matter most.

For instance, if you overeat, feel guilty about it, and do it again – well, this is a dead end to your weight loss goals. On the other hand, if you do something about it, like to give more time to work out, or detox yourself, then that’s a good thing. Again, it’s always in your hands.

You can use it as a reward but don’t make it a habit. Just watch out for the most common culprits behind your binges, and then know when to stop!

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The Best Belly Blaster Workouts

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Everyone wants to eat a lot without gaining a lot. Even though that might be a huge metabolic problem, it’s the dream! But kidding aside, we all want a flat stomach, even better, that one with six pack abs.

However, a lot of people with “beer bellies” get intimidated and think they cannot achieve that, which should not be the case. It’s highly achievable! And no, you don’t need any slimming lotions, waist trainers, therapies, surgeries whatsoever. These are highly unnatural and may even cause more harm than good. What you really need is to start eating clean and working hard in the gym.

So to start, check out this article on Men’s Health, which has some of the best belly blaster workouts:

The 10 Best Exercises for a Flat Belly

A flat belly is a badge of honor. It’s an outward sign that you keep fit and watch what you eat. And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury. That’s because the dozens of muscles between your shoulders and hips are involved in every movement you do. Read more…

As you’ve noticed, the squat is always recommended, no matter if you’re working your legs or your core. It’s because it generally works your whole body, as well as maintain mobility and balance. These are exactly the reason it’s called the king of all exercises!

Furthermore, here’s a video demo by fitness expert Kristin McGee to torch your belly fats on Health:

How to Do the Belly Blaster

Lastly, here are more tips to achieve a flat stomach or six-pack abs on Men’s Fitness:

101 WAYS TO BURN BELLY FAT FAST

It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24 pounds heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to shed fat. Read more…

These exercises work beyond making your stomach flat or toning it, they will also help strengthen your core, even your muscles and legs. So it’s a win-win situation!

Note, though, that although these moves are among the best belly blaster workouts, it’s still important to pick just those that you are comfortable doing. Or you can also make some modifications to avoid injuries and accidents.

And like we said, you need to start eating clean. This means you need to aim more whole and raw foods, and eliminate processed foods from your diet. Because even if you’re the most hard-working trainee in the gym, it’s all worthless if you’re also the most popular binge-eater in the kitchen!

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Surgeons Use 3D Printed Blood Vessels to Plan for Operation

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A brain aneurysm is a weak balloon-like spot on the wall of a brain artery. One in 50 people in the United States alone will develop this during their lifetime. This is approximately 6 million people, and the majority of them are aged 40 to 60 years old. It is also reported that most of them are women.

A rare case of a woman with aneurysm made surgeons use 3D printed blood vessels to plan the operation she was about to undergo, and fortunately, it was successful. Read more in this report by Josh L Davis on IFL Science:

Surgeons Use 3D Printed Blood Vessels To Practice Brain Surgery

Doctors have performed complex surgery successfully on a woman’s tangled brain aneurysm after 3D printing an entire replica of her brain blood vessel anatomy. By physically visualizing the exact problem, surgeons were able to get a detailed idea of how to fix it. This also allowed the surgeons to practice time and again the techniques they would need to use in the real-life surgery. Read more…

It’s not a secret that brain surgeries are very risky as it may result to swelling, blood clot, infection, and seizures, so it’s amazing how these surgeons use 3D printed blood vessels to practice the operation.

The usual causes include high blood pressure, abnormal blood flow, atherosclerosis, trauma, and even heredity. Cigarette smoking and drug abuse are also another risk factor.

In addition to that, watch out for symptoms such as headache, numbness, change in vision and dilated pupil. If left untreated, this can cause stroke or death, so consult a doctor immediately.

Image Credit: Surgeons Use 3D Printed Blood Vessels To Practice Brain Surgery – IFL Science

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Liver Cells Grown in the Lab

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Being the largest gland, the liver supports almost every organ in your body. It digests fats, cleanses the blood, helps store vitamins, and more. So when it faces some problems, it’s a very serious thing. Common symptoms of its problems include discoloration of poop, darkened urine, stomach pain and swelling, nausea, loss of appetite, itchy skin and jaundice.

But there’s a new discovery. Led by the Hebrew University of Jerusalem, these liver cells grown in the lab are known as the “holy grail” of its research. Read more in this report on Medical XPress:

Functional human liver cells grown in the lab

In new research appearing in the prestigious journal Nature Biotechnology, an international research team led by The Hebrew University of Jerusalem describes a new technique for growing human hepatocytes in the laboratory. This groundbreaking development could help advance a variety of liver-related research and applications, from studying drug toxicity to creating bio-artificial liver support for patients awaiting transplantations. Read more…

Hopefully, these liver cells grown in the lab will help resolve different diseases such as fatty disease, viral hepatitis, drug toxicity and cancer.

One risk factor of its problems is alcohol, so you might want to reduce your consumption as much as possible. In fact, according to the US Centers for Disease Control and Prevention, there are 18,146 alcoholic disease deaths in 2013 alone. Virus and obesity are also associated with failure.

Image Credit: Functional human liver cells grown in the lab – Medical XPress

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What Causes a Food Coma?

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Food coma, scientifically known as postprandial somnolence, is that drowsiness you feel right after you eat. Other symptoms include sleepiness, laziness, bloating, gas, mental fogginess, and even regret. The struggle is real, right?

It doesn’t always depend on how much you eat, sometimes it’s about what you eat. If you eat sugary and processed foods, you’re really likely to feel more lethargic.

What causes a food coma? Well, a new study has shown that it could be a work of the bacteria in your gut. Read more in this report by Mindy Weisberger of Live Science on Huffington Post:

Slipping Into A Food Coma? Blame Your Gut Microbes

When you push away your plate, loosen your belt and announce, “I couldn’t manage another bite!” it may be your gut microbes talking, according to a new study. Researchers found chemical clues hinting that, when certain bacteria in the belly have had enough to eat, they tell the brain that it’s time to put down the fork. Read more…

So what causes food coma is the bacteria in your gut. It’s very common during the holidays, but there are ways you can avoid it, though.

For instance, you can have a small snack before going to parties where you know you might overindulge. Better yet, aim to eat small meals every three to four hours, instead of the usual three meals a day. Choosing small portions and eating slowly will also help you.

And of course, even though it’s a physiological phenomena, you can always fight it. Get up and do the dishes or go for a walk after eating.

Image Credit: Slipping Into A Food Coma? Blame Your Gut Microbes – Huffington Post

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One Pan Chicken Parmesan and Roasted Zucchini

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Prep Time: 15 minutes

Cook Time: 27 minutes

Yield: 4 servings

Ingredients

• 4 (6 oz) boneless skinless chicken breast halves
• 3/4 cup Italian seasoned Panko bread crumbs
• 1/4 cup finely grated Parmesan cheese
• Salt and freshly ground black pepper
• 1 large egg
• 2 Tbsp olive oil, divided
• 2/3 cup marinara sauce (from a jar of store bought)
• 2/3 cup shredded mozzarella cheese
• 1 1/4 lbs zucchini chopped in half through the length then sliced into 1/2-inch thick pieces
• 1/2 tsp garlic powder
• Chopped fresh basil, for serving (optional)

Directions

Preheat oven to 450 degrees. Spray a rimmed cookie sheet with non-stick cooking spray.

Pour Panko bread crumbs and parmesan into a gallon size resealable bag. Season with salt and pepper if desired. Shake bag then drizzle 1 Tbsp olive oil over bread crumb mixture. Seal bag and shake while pressing against mixture to evenly moisten crumbs. In a shallow dish whisk egg until well blended. Working with one chicken breast at a time, dredge chicken in egg then immediately transfer to bread crumb mixture and press both sides in crumbs to adhere well. Transfer to middle of baking dish then repeat with remaining chicken breasts. Bake chicken in oven 15 minutes. During last few minutes of chicken baking, place zucchini in a gallon size resealable bag, pour in olive oil and add garlic powder. Season wtih salt and pepper to taste. Seal bag and shake to evenly coat.

Remove chicken from oven, rotate chicken to opposite side. Add zucchini around chicken in an even layer. Return to oven and bake 10 minutes longer or until chicken registers 165 degrees in center on an instant read thermometer (mine were 170 after the 10 minutes so unless your chicken breasts are super thick you shouldn’t need much more time).

Remove from oven and spread marinara sauce down middle of chicken breasts, sprinkle with mozzarella. Move oven rack near broiler element and heat oven to broil. Broil until cheese has melted about 1 – 2 minutes (keep a close eye on it so cheese doesn’t burn).

Sprinkle with basil and serve immediately.

Source: One Pan Chicken Parmesan and Roasted Zucchini – Cooking Classy

Image Credit: One Pan Chicken Parmesan and Roasted Zucchini

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Honey Roasted Carrots

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Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: About 8 servings

Ingredients

• 3 lbs carrots, peeled and sliced on a bias to 1 1/2-inch long pieces (slice thicker portions into halves)*
• 3 Tbsp olive oil
• Salt and freshly ground black pepper
• 3 Tbsp honey
• 1 1/2 Tbsp apple cider vinegar
• 2 1/2 Tbsp chopped fresh parsley
• 1 Tbsp fresh thyme leaves

Directions

Preheat oven to 400 degrees. Place carrots in a mound on a 17 by 12-inch rimmed baking sheet. Drizzle with olive oil and season with salt and pepper and toss to evenly coat. Spread into an even layer. Roast in preheated oven 20 minutes then remove from oven. In a small bowl stir together honey and apple cider vinegar. Drizzle carrots with honey mixture and toss well to evenly coat. Return to oven and roast about 10 to 20 minutes longer. Remove from oven, toss again and sprinkle with fresh parsley and thyme. Serve warm.

*Thicker carrots are preferred. If thin reduce roasting time as needed.

Source: Honey Roasted Carrots – Cooking Classy

Image Credit: Honey Roasted Carrots

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Best Nutrition Tips for Losing Fat

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When it comes to losing weight, a study has shown that what you do in the kitchen is more important than what you do in your workout routines.

Why is that? Well, you live because of food. It’s the one that supplies your body the energy and nutrients it needs to do your activities. And you need to burn what you eat, and if you’re not able to burn them, there comes the unwanted fat deposits. So what’s more important?

They’re both beneficial to your whole body. But it’s possible to live without exercise, while it’s not possible to live without food. Therefore, food dictates more about how much you gain.

What you do not eat can affect your weight, too. So it’s better to eat more whole foods, and ditch the processed ones. Check out more of these best nutrition tips for losing fat listed on Eat This:

THE 25 BEST-EVER NUTRITION TIPS

When Americans faces a tough problem, we solve it the American way: We put our heads together and come up with a solution. Read more…

Moreover, here are the foods that you may want to incorporate into your diet because they make you stronger, boost metabolism, burn more fat, and more. See the list on Body Rock:

12 FOODS THAT YOU NEED TO BE EATING TO LOSE FAT NOW

Eating foods that support your training and fat loss goals is 90% of the battle. We can get you the info that you need to make informed, responsible and empowered decisions about what you stick in your face, but you need to make sure that you are choosing to eat the right foods in the right amounts. Read more…

Lastly, food activist Vani Hari talks about the chemicals such as artificial flavours, added sugars, pesticide, plastics, etc, that may be present in your food. Read more on Mind Body Green:

5 Common Chemicals That Are Making You Fat & Depressed

We’ve all heard that if we eat too many calories, we’ll get fat. But there’s more to it: it’s not just the calories, but the chemicals, in our food that contribute to obesity. Read more…

To wrap this up, you need to aim consuming whole and raw foods, mostly fruits and vegetables. Avoid processed foods and sugary drinks as much as possible because they’re one of the worst culprits of fats.

And of course, exercise is still important. Without it, you won’t be able to burn the load that you eat. You can just walk or do a few squats a day. Those moves will work, too! It can be almost any move as long as you’re able to sweat.

These best nutrition tips for losing fat are easy to follow, so use this as your guide in achieving your body goals.

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How to Build Strong Athletic Legs

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To build strong athletic legs, the number one rule is to never skip leg day. You have to have a consistent workout routine, not just a one or two moves in a week.

It’s very important to work your legs out because you use them in almost everything you do – walking, jumping, running, jogging and more. It’s a simple logic. If you work them out and make them stronger, your daily activities will come easy for you.

Squats and lunges are the most common exercises. They’re very effective, and can also work out other parts such as butt, core and your lower body.

If you want to try new moves, check out this compilation of leg exercises from Sarah Klein on Huffington Post:

6 Of The Best Leg Exercises That Aren’t Squats Or Lunges

So you want more defined quads, hamstrings, glutes and calves in 2015, but you’re sick and tired of squats and lunges. We hear you. Squats and lunges are some of the most well-known — and most effective — lower-body moves, but it’s never a bad idea to shake up your workout routine. And if shaking it up will help you stick with it, than we’re all for trying something new. Read more…

But note that squats are still the best, so make time to incorporate them into your routines. They build muscle in your entire body, burn more fat, promote balance and mobility, and so much more!

Moving on, here’s a workout demo by Men’s Health fitness director B.J. Gaaddour, as written by Jill Fanslau, on Men’s Health:

Build Strong, Athletic Legs with Nothing More Than Your Body and a Chair

Think you can only build significant size and strength in your legs with heavy weight training? Read more…

Lastly, natural pro bodybuilder and strength trainer Moji Oluwa shares a few more tips on Muscle and Fitness:

7 LEG-BUSTING TIPS FROM AN OLYMPIC WEIGHTLIFTER

In bodybuilding, hard, wide-swept legs can draw the eye of the judges as well as the admiration of the crowd – but if your legs are not as strong as they appear, no one is the wiser. Hypertrophy protocols typically champion volume over pure strength, and rep totals over rep intensity. Olympic lifters, on the other hand, typically have legs that are just as strong and powerful as they look – training protocols center on power, speed and technique. Read more…

So to build strong athletic legs, just keep working them out while increasing the load as your body gets used to them. You need to start with short ones, then gradually increase the reps and intensity so that your body will still experience challenges every now and then. Don’t push yourself too hard, though, it takes time.

Again, the squat is the best move for your legs. It’s even called as the king of all exercises. Always add it in your workouts, or do it when you don’t have the luxury of time to work out in the gym. It doesn’t require anything!

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Researchers Explain How Loneliness Can Be Deadly

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Loneliness is that feeling of emptiness and isolation inside of you. It may be because you literally don’t have any friends or family, but it’s not limited to that. It can also be a feeling of being alone, even when you’re surrounded with people. So even if you’re the most cheerful person on the planet, it’s possible for you to feel it.

Basically, it’s like you’re separated from the world in the most unpleasant way. We’ve all felt that at some point in our lives, and it’s not a very nice feeling.

Now a new study conducted by researchers from University of Chicago has found how loneliness can be deadly. Read more in this report by Justine Alford on IFL Science:

How Loneliness Can Be Deadly

We’ve all felt isolated at times, but the so-called “invisible epidemic” that is loneliness is about much more than ephemeral feelings of sadness. Doctors have known for some time that loneliness is associated with not only chronic illness but death, too. Now, scientists are beginning to unravel why this is, with the discovery that social isolation puts our body in “fight or flight” mode, preparing for social threat. This triggers a cascade of events that ultimately alter the production of white blood cells, leaving us vulnerable to disease. Read more…

So it’s true how loneliness can be deadly by causing inflammation, which then makes your body prone to chronic diseases such as cancers, heart diseases and more. I guess it’s not just a metaphorical phrase when Britney Spears said “my loneliness is killing me” in her hit song in the 90s.

Aside from that, it can also be a cause of suicide. This is very alarming because it’s more prominent in young people around 18 to 34 years old.

A study in the journal Perspectives on Psychological Science earlier this year reported that it can be the next big public health issue, along with obesity and addiction, as it increases risk of death by up to 26 percent.

What can you do about it? Make friends, find a new hobby, write in a journal, eat – there are so many ways! Don’t be afraid to open yourself to people.  Just take the initiative. Remember, no man is an island. You can’t get stuck in your loneliness forever, it’ll literally kill you!

Image Credit: How Loneliness Can Be Deadly – IFL Science

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Coca-Cola’s Top Scientist is Stepping Down

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Numerous reports about Coca-Cola were out this year, and they’re mostly bad news. We’ve heard about how it can cause sugar spikes, increase in blood pressure, feelings of sluggishness and irritability, for an hour after one simple sip. Even how one drink daily increases your risk of heart attack, stroke, obesity, diabetes, even certain types of cancers.

Now another one says that Coca-Cola’s top scientist is stepping down after the report that the company funded a study of how its products are not such a contributor to obesity. Read more in this report by Anahad O’Connor on The New York Times:

Coke’s Chief Scientist, Who Orchestrated Obesity Research, Is Leaving

Coca-Cola’s top scientist is stepping down after revelations that the beverage giant initiated a strategy of funding scientific research that played down the role of Coke products in the spread of obesity. Read more…

So first, the researchers from the University of Colorado returned the money, now the Coca-Cola’s top scientist is stepping down. What’s going to happen next in this big company? I guess the soda industry is indeed dying.

Fizzy drinks such as Coke are all chemicals and has zero nutritional content. In fact, an average Coke in-can contains 150 calories and 10 teaspoons of sugar. True, it may make you feel the ‘rush,’ which makes you feel like you’re high, but it basically does nothing but harm your body.

Why not try drinking green smoothies or those that were made from whole foods such as lemon or lime juice? There are so many healthier alternatives to kick your soda habit! Once you’re used to these, soft drinks will taste like rust.

Image Credit: Coke’s Chief Scientist, Who Orchestrated Obesity Research, Is Leaving – The New York Times

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Is Coffee Harmless or Harmful?

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Just last week, a study justified the positive effects of coffee. It was called a “life-saver” as it helps reduce your risk of heart diseases, diabetes and dementia. It can also improve your overall athletic performance as it provides you with an instant boost in energy.

But seems like some researchers still doubt it. This latest report from Peter Whoriskey of Washington Post says that coffee can be harmless or harmful, depending on your body’s reaction to it:

Is coffee harmless or harmful to your health? It may depend on the person

WASHINGTON – When an expert federal panel concluded earlier this year that drinking five cups of coffee a day can be part of a “healthy lifestyle,” even hinting that coffee is good for you, the announcement prompted a glut of headlines extolling the national habit. Read more…

So there, just like any food you consume, coffee can be harmless or harmful too. It makes sense since some people are having palpitations after just a cup, while some are perfectly fine.

What you can do is to observe your body’s reaction, and know your limits. If you feel like it’s doing more harm than good, then better quit it. If not, you can have up to five cups a day. Just be sure it’s the pure one, not the processed with added sugar and other harmful additives.

You may also want to avoid drinking it, or other caffeinated drink at night, unless you’re pulling an all-nighter.

Image Credit: Is coffee harmless or harmful to your health? It may depend on the person – National Post

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Balsamic Peach Chicken Skillet

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Ingredients

• 2 Tbsp olive oil
• 1/2 medium yellow onion, sliced (about 3/4 cup)
• 4 (5 oz) boneless skinless chicken breasts or 1 1/4 lbs chicken breast tenderloins
• Salt and freshly ground black pepper
• 2 cloves garlic, minced
• 1/3 cup balsamic vinegar
• 1 Tbsp honey
• 2 cups sliced firm but ripe peaches (about 2 medium)
• 1 (14.5) oz can diced tomatoes, drained
• 1/4 cup thinly sliced basil ribbons

Yield: About 4 servings

Directions

Heat olive oil in a large skillet over medium-high heat. Add onion and saute 3 minutes then push far to the side. Add chicken, season with salt and pepper and cook until golden, about 2 1/2 minutes per side. Remove chicken from skillet and transfer to a plate, while leaving oil and onions in skillet (if you don’t have much oil left you can add another 1/2 Tbsp). Add garlic to skillet and saute 20 seconds (you can push onions back to center if you haven’t already). Add balsamic vinegar and cook and stir until reduced by half, about 1 minute. Stir in honey then add in peaches and tomatoes and toss, season lightly with salt and pepper. Return chicken to skillet, nestling between peaches and tomatoes (you can lift some of the peaches and tomatoes over the chicken to create more room), cover skillet with lid, reduce heat to medium-low and allow to simmer until chicken has cooked through (it should register 165 degrees on an instant read thermometer), about 6 – 9 minutes. Top with fresh basil and serve warm.

Source: Balsamic Peach Chicken Skillet – Cooking Classy

Image Credit: Balsamic Peach Chicken Skillet

Recipe adapted from allrecipes

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Roasted Red Pepper Hummus

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Ingredients

• 1 1/2 medium red bell peppers
• 1 (15 oz) can chick peas, drained and rinsed
• 3 Tbsp fresh lemon juice
• 3 Tbsp tahini
• 2 cloves garlic (use fairly small ones)
• 1/2 tsp salt, or more to taste
• 1/4 tsp cumin
• 2 Tbsp olive oil, plus more for serving if desired
• Parsley and red pepper flakes, for garnish (optional)

Yield: About 4 – 5 servings

Directions

Line a cookie sheet with foil, core and seed peppers then slice into quarters (through the length). Align peppers on baking sheet (leaving some space between each) and set an oven rack two levels below broiler (oven rack levels may vary, the idea is to leave about 4 inches between broiler and peppers). Broil peppers 10 – 15 minutes until nicely charred. Remove from oven and transfer peppers to a gallon size resealable bag, seal bag and let rest 10 minutes. Peel peppers, cool completely then dice one of the peppers (4 quarters) into 1 1/2 – inch pieces (you should have about a heaping 1/2 cup). Chop remaining 1/2 pepper (2 quarters) into small pieces, set aside.

To a food processor add chick peas, lemon juice, tahini, garlic, salt and cumin. Pulse 2 minutes, then scrape down sides and bottom of processor. Add olive oil and heaping 1/2 cup chopped peppers (the larger pieces). Pulse 1 minute, then add 1 tbsp water to thin and pulse 1 minute longer (if you want it thinner you can add another 1 Tbsp water).

Plate and make wide indentation in center portion of hummus, top with additional olive oil if desired and top with remaining small diced red bell peppers. Optionally garnish with parsley and red pepper flakes. Serve with pita chips or veggies. Store hummus in an airtight container in refrigerator.

Source: Roasted Red Pepper Hummus – Cooking Classy

Image Credit: Roasted Red Pepper Hummus

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The Short Man Workout (Plus Tips!)

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There are two kinds of people in the world – those who were gifted with height, and those who were not. Not that short people are not gifted – people have their own assets. But it’s very rare that we hear tall ones wishing they were short, while it’s very common to hear short ones wishing they were tall.

But just because you have below average height doesn’t mean you can’t excel in the gym. There are just some moves that you’ll have a hard time to perform, while there are those that will be easy (like the short man workout!).

For more details, read this article as certified personal trainer Jennifer Burke explains the link between your height and workout routines, as written by Annie Daly on Women’s Health Mag:

How Your Height Should Affect Your Workout

You’re probably never seen workouts geared toward people taller than 5’8″—or those who don’t quite graze 5’1″. But your height does impact which moves are easier—or harder—for you to do, says Jennifer Burke, a certified physical trainer at Crunch gym in Los Angeles. Read more…

In particular, certified personal trainer Lee Boyce shares a few moves especially or short peeps on Men’s Fitness:

The Short-Man Workout

Size matters, especially when it comes to lifting weights. But while your tall, lanky buddies might have an advantage on the basketball court, shorter guys can definitely even the odds in the weight room. Read more…

Finally, another article on Men’s Fitness written by coach Boyce discusses a few tips to be successful:

4 TRAINING TIPS FOR SHORT GUYS

It’s not the end of the world to be short. Here’s how to play up your advantages and work with your disadvantages. Read more…

The short man workout is really effective because it doesn’t require long arms or legs. Also, those are just some examples, there are still a lot of moves that you can do.

As they say, you always want what you can’t have, which is but another paradox that needs to be changed. So whatever height you have, use that to your advantage. Just don’t risk yourself for injuries or accidents!

Tip: If you’re still in your teenage years, always do basic stretches, as they have been proven to increase height naturally. Yoga, swimming, aerobics, and other sports have also shown positive effects.

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Things You Shouldn’t Do When Trying to Gain Muscle

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Even the most consistent, hardworking bodybuilder in the world is doomed to fail if he’s not doing the sets properly. Maybe he’ll gain muscle, but he won’t reach the maximum.

Why? Well, it’s as simple as this: your body is not satisfied with what you’re doing.

For instance, doing the same sets, reps and intensity for the past months without adding any spice to them is not going to bring you anywhere near your goals. Maybe they were effective at first, but your body has gotten used to them that it doesn’t react anymore.

Here are more things you shouldn’t do when trying to gain muscle, on Men’s Health:

10 MUSCLE-BUILDING MISTAKES

It’s not just newbies who commonly shirk the great gym commandments; even experienced trainees are prone to serious progress-stunting mistakes. We’ve asked six personal trainers, who spend innumerable hours on the gym floor, to pick the errors that plague their days. Have you been guilty of the following heresies? Read more…

These common mistakes focused on two important things, the diet and the workouts. Your diet is what fuels you to work out. You eat the right food, you gain more. Otherwise, you’ll get stuck where you are, probably worse, like gaining pounds and having flabby fats all over your body.

The Flex team shares diet misconceptions that you have to avoid:

The Diet Mentality

For a dieting bodybuilder, gaining muscle while losing body fat is a matter of mentality. Here’s what not to do: Read more…

Furthermore, certified strength and conditioning coach Dan Trink discusses a few workout mistakes, and what you can do about them, on Muscle and Fitness:

DO THIS, NOT THAT: 6 BETTER MUSCLE-BUILDING MOVES

Whether you train in a 30,000 square foot mega-gym filled with all the latest machines, or in your garage with just a barbell, power rack and a few plates, the exercise options you have to attack any given muscle group are nearly limitless. So what exercises produce the most bang for your buck and help you target the muscles you are looking to get bigger and stronger? Let’s break down 6 major muscle groups and pick out the one exercise you should be doing to gain mass and strength and the one that you can probably skip out on. Read more…

To sum this up, you have to have a clear, effective workout that you will continually spice up as your fitness level increases. This way, you’ll be able to supply your body with more challenges for maximum gains.

In addition to that, your diet should consist of whole and raw foods. Just make sure you have your daily dose of protein, B vitamins, healthy fats, carbohydrates, among other essential nutrients. Do not, I repeat, DO NOT starve yourself, thinking that’s the way to lose pounds. That will just mess up with your metabolism, which will make things worse.

Now that you know the things you shouldn’t do when trying to gain muscle, don’t be stubborn and just avoid them. As they say, “eat clean, train dirty” is the way to go!

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Brain Connections may Reveal Attention Deficits

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As of 2011, about 6.4 million children aged 4-17 years old have been diagnosed with attention deficit hyperactivity disorder (ADHD), with boys being the highest rating. The average age of diagnosis is 7 years old.

But it can also happen to adults. In fact, around 4 percent of Americans aged 18 years and older deal with ADHD every day.

Moreover, an average person may spend roughly $14,576 for treatment each year.

What really causes it? A recent study has shown that brain connections may reveal attention deficits, and this finding can be used to find a solution to “normalize the brain.” Read more in this report by Jon Hamilton on NPR:

A Peek At Brain Connections May Reveal Attention Deficits

A look at the brain’s wiring can often reveal whether a person has trouble staying focused, and even whether he or she has attention deficit hyperactivity disorder, known as ADHD. Read more…

ADHD affects the reading comprehension of almost half of the children, and among the common symptoms are poor memory and organizational skills. Other coexisting conditions include difficulty learning, antisocial behavior, anxiety and sleep disorder, as well as depression.

Medication treatment and behavioral therapy are some ways to eliminate ADHD in children, and hopefully researchers will find more ways as this discovery of how brain connections may reveal attention deficits.

Image Credit: A Peek At Brain Connections May Reveal Attention Deficits – NPR

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Genes to Resist Malaria Invented by Scientists

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Malaria is caused by Plasmodium, a parasite that can be passed on through mosquito bites. This parasite targets the liver and the red blood cells, which in turn may cause headache, fever, and vomiting.

It is preventable and treatable. But the bad news is that these parasites have developed resistance to drugs, just the same as bacteria have developed antibiotic-resistance. You might say it’s getting really alarming.

However, a new study led by researchers from the University of California has created mosquito genes to resist malaria. Read more in this report by Nicholas Wade on The New York Times:

Engineering Mosquitoes’ Genes to Resist Malaria

In a basement on the Irvine campus of the University of California, behind a series of five protective doors, two teams of biologists have created a novel breed of mosquito that they hope will help eradicate malaria from the world. Read more…

About 3.4 billion people in the world are living in a place where there’s a high risk of transmission, and the majority of them come from the African region, among other tropical and subtropical areas. Young children, pregnant women and travelers are particularly at risk.

The latest estimates from the World Health Organization, which was released last September, have reported that there are 214 million cases, with 438,000 deaths from the start of the year.

Hopefully, these newly invented mosquito genes to resist malaria will succeed.

Image Credit: Engineering Mosquitoes’ Genes to Resist Malaria – The New York Times

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What Happens to Your Brain When You Get Drunk?

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About 24.9 percent of American adults aged 18 years and above had at least four drinks (for women) and five drinks (for men) in the past year. A new survey has even shown that women who drink a lot are also increasing in number. This does not come as a surprise because the majority of humans turns to alcohol when they want to shut their brain for a night.

But what happens to your brain when you get drunk? Aamna Mohdin discusses about it on IFL Science:

What’s Actually Happening To Your Brain When You Get Drunk?

Whether you’re getting drunk, smashed, plastered or wasted, you’re going to exhibit the number of visible and rather embarrassing effects of getting inebriated. This can range from belting your favourite song to vomiting on your flatmate’s shoes. But what exactly is happening to your body when you’re getting drunk? Read more…

So what happens to your brain when you get drunk? Pleasure and pain. Funny how one drink has two side effects, and it may cause more harm than good.

Aside from the effects in the brain, it may also cause injuries and accidents. In fact, a report from the US Centers for Disease Control and Prevention says that excessive alcohol consumption causes around 88,000 deaths annually.

More short term effects include slurred speech, diarrhea, drowsiness, vomiting, stomach cramps, blackouts and more. Long term effects, on the other hand, include liver disease, brain damage, sexual problems, high blood pressure, stroke, and alcohol poisoning.

Though, drinking a few shots may be okay, particularly red wine, as it gives positive effects to the body.

Image Credit: What’s Actually Happening To Your Brain When You Get Drunk? – IFL Science

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Spicy Chipotle-Lime Hummus

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Ingredients

• 1 (15 oz) can chick peas, drained and liquid reserved
• 2 Tbsp fresh lime juice
• 2 Tbsp olive oil
• 1 Tbsp tahini
• 1 Tbsp adobo sauce from a can of chipotle chilies in adobo
• 1 – 2 cloves garlic, quartered
• 1 Tbsp minced chipotle chilies in adobo
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp paprika
• 1/4 tsp salt, or to taste
• 1 Tbsp chopped cilantro, for garnish

Yield: About 6 servings

Directions

To a Blendtec Twister Jar add 3 Tbsp reserved liquid from chick pea can, lime juice, olive oil, tahini, adobo sauce (I added this later but I think it would be best added with the other liquids), and garlic. Then add chick peas, chipotle chilies, cumin, coriander, paprika and salt. Cover with Twister lid (lid with paddles), then process (using Dips Cycle or on medium speed), while rotating lid counter clockwise, and adding an additional 1 Tbsp liquid as needed, until hummus is smooth. Plate and top with more olive oil, adobo sauce and chipotle chilies if desired, then sprinkle with cilantro. Serve with pita chips, tortilla chips or veggies. Store in refrigerator in an airtight container.

Source: Spicy Chipotle-Lime Hummus – Cooking Classy

Image Credit: Spicy Chipotle-Lime Hummus

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Chicken Pad Thai

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Ingredients

• 10 oz Thai rice noodles
• 1 lb boneless skinless chicken breasts, sliced into small strips
• 2 Tbsp vegetable oil
• 1/4 cup packed dark-brown sugar
• 1/4 cup soy sauce
• 2 Tbsp rice vinegar
• 1 Tbsp lime juice
• 1 Tbsp fish sauce
• 1 red bell pepper, sliced into thin strips and strips halved
• 1 1/2 cups matchstick carrots
• 2 cloves garlic
• 4 green onions, whites minced, greens sliced into 1-inch pieces
• 2 cups bean sprouts
• 3 large eggs
• 1/2 cup unsalted peanuts, roughly chopped
• 1/3 cup cilantro, chopped
• Red pepper flakes and sesame seeds (optional)

Yield: About 5 servings

 

Directions

Prepare rice noodles according to directions listed on package. In a mixing bowl, whisk together brown sugar, soy sauce, rice vinegar, lime juice and fish sauce, set aside.

While noodles are cooking, heat oil in a wok or large and deep non-stick skillet over medium-high heat. Once hot add chicken and saute until cooked through, about 4 – 6 minutes. Transfer to a plate, leaving oil in pan. Add bell pepper and carrots and saute 1 – 2 minutes then add garlic, green onions and bean sprouts saute 1 minute longer. Push veggies to edges of pan and crack eggs into center. Cook and scramble until eggs have cooked through. Add in chicken, noodles and sauce and toss everything together and cook 1 – 2 minutes.

Serve warm topped with cilantro, peanuts and optional red pepper flakes and sesame seeds.

Source: Chicken Pad Thai – Cooking Classy

Image Credit: Chicken Pad Thai

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How to Stay in Shape if You Hate Hard Workouts

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Some people want to train really hard, wanting to achieve more gains. But for some people, hard workouts are a no-no. They tend to avoid certain types of workouts because they’re too lazy, or they have a condition that keeps them from doing so. Beginners are “allergic” to them, too, but they actually just have to try harder to love what they’re doing.

So how can you stay in shape if you hate hard workouts? Kaitlin Menza writes about it on Shape:

Can You Stay In Shape If You Hate Hard Workouts?

Hey there, it’s me! The girl in the back row of bikes, hiding from the instructor. The girl picked last in kickball. The girl who enjoys wearing exercise leggings, but only because they’re super comfortable and often stylish. Read more…

Don’t feel bad if you’re not into workouts. In fact, a study from the  Journal of the American College of Cardiology just this February says a hard workout may be as bad as not exercising at all. Read more in this report on BBC:

Training very hard ‘as bad as no exercise at all’

Scientists studied more than 1,000 healthy joggers and non-joggers over a 12-year period.
The study suggests jogging at a steady pace for less than two and a half hours a week was best for health. Read more…

And let’s spoil your no-exercise habits. Nicki Howell discusses on how you can shed a few pounds without having to lift anything, on Live Strong:

The Fastest Way to Lose Body Fat Without Exercise

Losing extra pounds is important to decreasing risk for disease, such as cancer, gallbladder disease and coronary heart disease, according to the U.S. Department of Health and Human Services. If you need to lose weight quickly and can’t exercise, it’s possible with healthy lifestyle changes. Focus on diet modifications to meet your weight loss goals. Read more…

If you hate hard workouts, you can continue hating it, as long as you still workout or exercise a few times a week. It can be as simple as walking to your work, cycling, running, jogging, or climbing the stairs. It’s not as bad as you think. You can always amp up your workouts to make it more enjoying for you.

Exercise works beyond making your body fit. It also boosts your body’s ability to release your feel-good hormones called endorphins, which can also ease stress and depression. The more frequent you exercise, the more you will feel better. Just note that it doesn’t always have to be a hard one, so don’t feel bad if you’re not such a fan!

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Nutrition of Pasta Beyond Carbs

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Pasta comes in different forms – spaghetti, elbow macaroni, farfalle, fettuccine, angel hair, rotini, linguine, jumbo shells, penne, and so much more. It’s undoubtedly good, whatever form it comes, which is why it’s often the comfort food of almost anyone on this planet.

However, its carbohydrate content is the reason why some dieters avoid it. People think carbs don’t do anything but cause weight gain, when in reality they’re the ones responsible for an instant boost in energy. If you know how to consume them in moderation, there’s really no reason to fear carbs.

The nutrition of pasta doesn’t stop there, it also contains fibre, folate, B vitamins, and other nutrients. Read more in this article by Sylvie Tremblay on Live Strong:

What Are the Health Benefits of Pasta?

Thanks to its affordability and versatility in the kitchen, pasta makes up a staple in the average American diet. In fact, the average American consumes 20 pounds of it annually, according to North Dakota State University. Pasta provides you with energy, as well as essential nutrients in the form of fibre, vitamins and minerals. Pair your pasta with healthful ingredients to prepare nutrient-packed meals. Read more…

Furthermore, here are three hearty pasta recipes to try, as listed by Nils Bernstein on Men’s Fitness:

PASTA IS GREAT FOR YOU—AND THESE 3 DISHES PROVE IT

If you ask renowned heart doctor Giovanni Campanile, the answer is yes: you can indulge your cravings for pasta and not hate yourself later. And no: To do it, you don’t have to be an endurance athlete whose fuel furnace burns calories like kindling. All you need, says Campanile, is to swap the old white-flour-based stuff—that high-glycemic, insulin-spiking gut punch that can derail a day’s worth of gym work—for superhealthy, unbelievably tasty whole-grain pastas. Read more…

Lastly, Jane Tunks compiled more healthy dishes on Muscle and Fitness:

6 HEALTHY LOW FAT PASTA RECIPES

Despite what you hear from the diet police, pasta ain’t all bad. As long as you eat it in moderation – and avoid butter- and cream-based sauces – it can be high in protein and low in fat. And all those complex carbohydrates can help you through your high-powered workouts. Here we offer six recipes for easy, healthful dishes, thinking outside the (spaghetti) box with creative alternatives such as whole-wheat penne and Asian noodles like udon and soba. So dig in, twirl your fork and fuhgedaboudit. Read more…

The nutrition of pasta can enhance metabolism, ease stress, curb cravings, boost heart health, reduce inflammation, and more. It can also increase your body’s happy hormones called serotonin. Plus, it’s a delicious and healthy way to load up on carbs!

You may want to buy whole-grain instead of the regular one. It has lower calories, and has more fibre and protein content. This is because nothing is removed during processing, unlike in the refined version. You can make sure it’s 100 percent whole-grain when you see the word “whole” and “100%” in the label.

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