Saturday, October 31, 2015

Skinny Pumpkin Pie

Skinny Pumpkin Pie – easy to make, perfect for the novice baker!

A Thanksgiving dessert table is never complete without the pumpkin pie. Did you think I would leave it out? Well I just couldn’t. This recipe is quick and easy, and I found a really simple solution to a lighter pie crust using store bought crust…

(he he, you’re going to love this!)

I rolled it out thinner.

Isn’t that genius?!! I thought it was, although I can’t take full credit; someone left a comment on my sweet potato pie, brilliant!! Since I had all the extra dough, I cut out some leaves, pumpkins and letters with a cookie cutter to make it pretty. Of course, this will increase the calories if you do so. I calculated the pie crust based on Pillsbury, using just under 5 oz dough.

Skinny Pumpkin Pie – easy to make, perfect for the novice baker!

I’m pulling this one out from the archives since I made it this week for Madison! I had pumpkin I didn’t want to waste, perfect for making pie! Pumpkin pie filling is really easy to make from scratch, which I prefer to do. I roasted the pumpkin the night before, then pureed it in a food processor. The step-by-step tutorial is here.




Click Here To See The Full Recipe…

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Friday, October 30, 2015

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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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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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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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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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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7 Times Dogs Were Our Early Morning Workout Spirit Animals

a dog jumping for joy in the middle of a field and a bright blue sky toned with a retro vintage instagram filter app or action effect

Not everybody understands the pain of getting up for an early morning workout (or the joy of having gotten an awesome workout in before most people are even awake), but you know who totally gets it? Dogs. Don’t believe me? The proof is below … in funny dog GIFs! When you take the first few steps of your early morning run. When you get on a cardio machine, set up your towel and water bottle, find just the right music … and realize it’s out of order. When you show up at Spin class still chewing on your breakfast because, hey, …

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The Craziest Bike Ride You’ll Ever See

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If your palms don’t get sweaty when you look at the first link, check your pulse. Haha. Plus, a bunch of other FitLinks that are rockin’ our world this week. The craziest bike ride you’ll ever see. EVER. —Liftable She’s totally inspiring. And a natural! —Harper’s Bazaar The salad hack that will change your life. —Fit Bottomed Eats Fifteen awesome workouts that are all 20 minutes or less. —Healthline What fitness experts eat. —Self What it’s really like to lose the “baby weight.” —Fit Bottomed Mamas Don’t make these mistakes (plus that first photo is kind of everything awesome about …

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Thursday, October 29, 2015

How to Cook with Lemongrass

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

Confession: I was afraid to cook with lemongrass up until our recent trip to Vietnam. I was intimidated by this tough, lemon-scented stalk in part because one of my pals ended up in the emergency room when her knife sliced her finger instead of the stalk. But to be honest, I just didn’t know how to prepare it properly. 

After visiting Vietnam and eating dish after flavorful dish perked up with this fragrant stalk, though, I decided to figure out once and for all the best ways to prepare lemongrass for different dishes. And you know what? It’s pretty simple. In this quick post, I’ll show you how to teach that stalk who’s boss.

How to Stalk A Good Stalk:

Lemongrass can usually be found in the produce section of fancier grocery stores or your local garden-variety Asian supermarket. (Tip: Lemongrass is typically much cheaper and fresher at an Asian market ’cause it turns over more frequently.) These long stalks are sold in bunches or individually. Choose the ones that smell fragrant, have greenish exteriors, and are slightly pliable. Avoid the stalks that are dried out, brittle, and bruised. 

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

Storage:

Wrap fresh lemongrass stalks in plastic wrap, and store them in the fridge for up to a few weeks. Alternatively, you can store the tightly wrapped stalks in the freezer for a few months.

How to Prepare Lemongrass:

You can use different parts of the stalk for different preparations, but you still need to trim the lemongrass the same way to get to the good stuff. 

I normally start by cutting off about an inch from the root end, and I also trim off the dried-out leaves at the top of the stalk. 

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

If you’re using the lemongrass in a stir fry, curry paste, or marinade, peel off the tough outer layers of the stalk until you’re left with the tender core. But if you’re using the whole stalk to flavor a soup or stew, you don’t need to be nearly as diligent ’cause you won’t be ingesting it.

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

If the lemongrass will be used in a marinade, curry paste, or stir fry, you just want to use the lower, tender part of the stalk (about 4-5 inches from the bottom). 

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

Because you’ll be eating it, use a microplane rasp grater to grate trimmed lemongrass to make sure you don’t have any tough, stringy bits in your dish. (As I mention in our cookbook, I use a microplane to make ginger snow with frozen ginger, too.)

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

No microplane? No problem! You can pound the stalk with a meat pounder or a small cast iron skillet before mincing it very finely.

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

You need to cut against the grain of the fibers or you’re gonna get a bunch of stringy bits in your food.

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

Alternatively, you can pound the chopped lemongrass in a mortar and pestle or blitz it with the rest of your marinade or curry paste ingredients in a blender or food processor.

If you’re using lemongrass stalks to flavor a stew or soup, cut the stalk into three segments…

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

…and bash the heck out of ’em. 

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

This way, the stalks’ll release their yumminess into whatever you drop them into! Please note that you don’t eat the lemongrass when you use them in this fashion—fish out the stalks before you serve the final dish (or warn your unsuspecting guests to do so).

How To Cook With Lemongrass by Michelle Tam http://nomnompaleo.com

Another great way to prepare lemongrass for stews and soups is to bash a trimmed stalk and tie it in a bow before plopping it into your pot. You can watch this helpful video from the folks at Saveur to see how it’s done.

Now go forth and spread the lemongrass love! 

Recipes to try:


Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my iPad® app, and in my New York Times- bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).


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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 ½ 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
  • ½ tsp (2 mL) salt
  • ½ cup (125 mL) white wine
  • ½ 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 ¾ 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
  • ½ cup (125 mL) tahini
  • 4 large garlic cloves, pured
  • ½ cup (125 mL) fresh lemon juice
  • 2 Tbsp (30 mL) flat-leaf parsley, finely chopped
  • ½ 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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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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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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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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9 Ways to Build a Fitness Habit Into Your Busy Schedule

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The modern world seems to ask so much from us, huh? Our days are packed full of important things that must get done. No wonder people find it hard to fit in the time to stick to their fitness habits and reach their goals. That’s why we have broken it down to the basics with some friends at ProForm and found the best tips to create positive fitness habits that will fit into your hectic schedule. The biggest challenge for many is finding a way to build a habit that works in their schedules. We have five steps that will make building realistic habits easy …

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Fit As a Pro 10-Minute Workouts for Small Spaces DVD Review

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No time? No space? No equipment? No excuse! That’s the philosophy behind Fit As A Pro: Five 10-Minute Full Body Workouts for SMALL SPACES with Lauren Sesselmann, a workout DVD created by Lauren Sesselmann, professional soccer player and Olympic medalist (you might remember her from this special post, too!). Designed specifically for small spaces (like hotel rooms), this selection of five 10-minute full-body workouts is perfect for the traveler, apartment dweller or anybody trying to stay fit while keeping up with a busy lifestyle. Boot camp, yoga, barre — you name it, Lauren has handpicked her favorite moves from a variety …

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Wednesday, October 28, 2015

Slow Cooker Sweet and Sour Chicken

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Yield: 4 servings

Ingredients

  • 3 boneless, skinless chicken breast halves (about 1 ½ lb), cut into 1″ – 1 1/2″pieces
  • ½ cup chicken broth
  • ½ cup light brown sugar
  • ½ cup granulated sugar
  • 1/3 cup white vinegar
  • 3 Tbsp lemon juice
  • 3 Tbsp low sodium soy sauce
  • 3 Tbsp tomato paste
  • ½ tsp garlic powder
  • ¼ tsp ground ginger
  • ¼ tsp freshly ground black pepper
  • ½ – 1 tsp Sriracha hot sauce (optional)
  • 1/3 cup chicken broth
  • 1/3 cup cornstarch
  • ¾ cup diced fresh pineapple (you could also use canned but fresh is best)
  • ¼ of an onion, diced into 1″ pieces
  • ½ 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, ½ 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:

  • ¼ 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
  • ½ English Cucumber, cut into chunks
  • 1 Green Bell Pepper, cut into strips
  • ½ 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.

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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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Smoky BBQ Spiced Pumpkin Seeds

Smoky BBQ Spiced Pumpkin Seeds – a healthy, low-calories snack recipe.


Pumpkin seeds are such a healthy, low-calorie snack, so if you’re carving those jack-o-lanterns this week, rather then tossing them, roast them in the oven for a high-nutritive snack.

You can simply toss them with salt (Madison loves them with garlic powder and salt) and use this recipe as a guideline, but if you want something with more flavor, try seasoning them with this smokey, spicy, savory combination that mimics the flavor of BBQ potato chip seasoning.

Smoky BBQ Spiced Pumpkin Seeds – a healthy, low calorie snack


Click Here To See The Full Recipe…

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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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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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