Wednesday, September 30, 2015

AHI Tuna Burger

http://ifttt.com/images/no_image_card.png

INGREDIENTS

  • 1 lb sushi-grade ahi tuna
  • 2 tbsp low-sodium tamari (or soy sauce)
  • 1 ½ tbsp olive oil
  • Zest and juice of 1 lime
  • ½ cup fresh cilantro, chopped
  • 2 tsp ground ginger
  • 1 tbsp Dijon mustard
  • ½ tsp wasabi paste
  • ½ tsp salt
  • ½ tsp pepper
  • 4 whole-wheat rolls

For Garnish:

  • Sprouts
  • Avocado
  • Lettuce

Serves: 4

DIRECTIONS

  1. Chop the tuna into chunks and add to a food processor. Pulse a few times to break down tuna.
  2. In a large mixing bowl add tamari, olive oil, lime juice, and zest, cilantro, ginger, Dijon mustard, wasabi paste, salt, and pepper. Mix and add to tuna. Blend until well combined, about 1 minute until it has a consistency similar to ground beef.
  3. Form evenly into 4 patties.
  4. Preheat large sauté grill pan on medium heat for 1 minute. Sear for 2 minutes on each side for rare burgers or longer for more well done.
  5. Serve with fresh sprouts, avocado, and lettuce on a toasted whole wheat bun.

Calories: 465  |  Protein: 39g  |  Carbs: 25g  |  Fat: 24g

Source: AHI Tuna Burger – Muscle & Fitness

Image Credit: AHI Tuna Burger

The post AHI Tuna Burger appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/ahi-tuna-burger.html

How to Determine the Best Exercises to Build Strength and Mass

https://img3.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/charlessept30headerb.png
Want to get bigger and stronger? Here's one question you can use to figure out which exercises to choose.

Note: Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions directly to Charles in the comments below this article.

 

read more

Blue Cheese Vinaigrette/Dip

http://ifttt.com/images/no_image_card.png

By SARAH J. GIM

I made this as a dip first, to accompany Cobb Salad Summer Rolls, then went backwards to the dressing. The dip is just the dressing thinned out with some warm water. Even in the thinner dip form, it works great on a salad. It just needs a stronger shake/whisk to combine.

Ingredients

  • 1 clove garlic, smashed
  • 3 tablespoons white wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon sugar (or more to taste)
  • 2 tablespoon finely chopped chives
  • 4 tablespoons olive oil
  • ½ cup crumbled blue cheese
  • salt and pepper
  • ¼ to ½ cup warm water

Directions

  • In a food processor, pulse the garlic until finely minced.
  • With the food processor on low to medium-low speed, add white wine vinegar, lemon juice and sugar. Add chives. In a slow stream, add the olive oil.
  • Add the blue cheese and let run until smooth (unless you want a chunky texture).
  • Season to taste with salt and pepper.
  • To use Blue Cheese Vinaigrette as a dip, which is warm water until you get the desired, thinner dipping sauce consistency. Garnish with finely minced chives.

Source: Blue Cheese Vinaigrette/Dip – TasteSpotting 

Image Credit Blue Cheese Vinaigrette/Dip

The post Blue Cheese Vinaigrette/Dip appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/blue-cheese-vinaigrettedip.html

Can Beer Keep Your Muscles Stronger?

http://ifttt.com/images/no_image_card.png

It’s actually easier to decide to work out than give up your drinking habits. So the tendency of most beginners is to still drink their dose of beer even after deciding to achieve a sexy, fit body. The result? Well, most of us know that beer does nothing but keep you bloat.

But there are rumors spreading nowadays about how beer can actually help you in the gym. Can beer keep your muscles stronger? Find out in this article on Muscle and Fitness:

BEER CAN STRENGTHEN MUSCLES

Good news for all beer-lovers out there—beer can actually make your muscles stronger! Well, that is, if you’re up for the challenge of drinking 154 pints a day.

A recent study conducted by Japanese scientists at the University of Tokushima showed that the flavonoid ingredient found in beer known as 8-prenylnarigenin (8-PN) significantly limited muscle atrophy in debilitated laboratory mice. The mice that were given the flavonoid saw minimal muscle loss compared to other mice that weren’t. The control group experienced a 10 percent decrease in muscle mass. Read more…

So you’d have to die first before you get the muscle building and strengthening benefits of beer – sorry beer lovers! Nutritionist and researcher Kamal Patel actually says that one or two is okay, as there are no studies suggesting beer cause long term harm. More information is on the Daily Burn:

Will a Post-Workout Beer Affect Muscle Growth?

Even the most dedicated athletes need time off to unwind. While partying usually results in nothing worse than a hangover, you may have also noticed that your Monday morning gym session feels harder after a weekend of indulging. While many people extol the virtues of the post-workout beer, it can be difficult to determine what effect alcohol actually has on muscles. Read more…

Ready for the good news? Muscle Prodigy introduces a newly invented beer that aims to enhance muscle recovery and strengthening – the Lean Machine:

POST-WORKOUT BEER IS A REAL THING

This could be good news for those fitness and beer enthusiasts. Canadian company Vampt announced that it plans to release an after-workout beer called Lean Machine, marketed as a “Recovery Ale.” The gluten-free beer contains 7 vitamins, 7 grams of protein and 77 calories per serving — plus 3.2 percent alcohol by volume (and at a drastically reduced 0.5 percent ABV in Canada due to alcohol regulations). It’s supposedly enriched with nutrients, antioxidants and electrolytes to help the body recover after a workout. Read more…

Post workout beer exists, but let’s not forget the fact that beer belly exists too! Just think of the benefits you will gain if you give up your beer habits. An occasional one or two is okay. Aside from sports drinks, there are a lot of other drinks that will maximize your gains in the gym like natural fruit juices or smoothies.

Can beer keep your muscles stronger? Yes! But it needs more studies. For now, have a Lean Machine!

The post Can Beer Keep Your Muscles Stronger? appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/can-beer-keep-your-muscles-stronger.html

The Best and Worst Things You Can Do for Bigger Biceps

http://ifttt.com/images/no_image_card.png

Toned and bigger biceps are definitely a must-have, and just like any other part of your body, it takes time to have them. They are also more prone to unwanted fat compared to other parts, which is probably why ladies are avoiding spaghetti straps and tank tops and men are avoiding shirts with fitted sleeves! Luckily, there are a lot of different exercises that target and work biceps.

For a better workout, you have to know the best and worst things you can do for bigger biceps. Men’s Health UK introduces five techniques to watch your biceps grow in no time:

HOW TO BUILD BIGGER BICEPS

Guns, pythons, swans, weapons of mass destruction. There are plenty of nicknames for your biceps – and plenty of ways to work them. So if your only strategy is to curl three sets of 10, you’re missing out (especially if you’re doing them in the squat rack). This quintent of expert-approved techniques will help your biceps reach their peak potential. Read more…

Now that you know the basic techniques, it’s time that you learn about the exercises that will help you achieve bigger biceps faster, and fitness director B.J Gaddour shares his secret ARMageddon challenge in this video on Men’s Health:


Pump Up Your Arms Faster than Ever

This workout will not only help you achieve bigger biceps faster, but will also make them stronger and more toned!

On the other hand, there are also exercises that you think can increase your gains, but in reality they are not helping at all! Here are the worst things you can do for bigger biceps that you may want to avoid, as listed by Eric Broser on Muscle and Fitness:

THE 6 WORST THINGS YOU CAN DO FOR BIGGER BICEPS

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting. Read more…

Final tip: there are actually no best or worst things you can do for bigger biceps if you are not determined enough. Just don’t give up! It takes time and effort. Use this guide, and watch how you maximize your gains in no time!

The post The Best and Worst Things You Can Do for Bigger Biceps appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/the-best-and-worst-things-you-can-do.html

Workouts to Lose Arm Fat and Tone

http://ifttt.com/images/no_image_card.png

Arm fats are just so annoying, I know. It makes you want to avoid sleeveless clothes or those with highly fitted sleeves. They are one of the most important parts you need to target if you want to achieve a bikini body.

Fortunately, there is a lot of workouts to lose arm fat, and these workouts also aim to tone them. Yoga teacher and triathlete Alice Toyonaga shares five workouts to lose arm fats, with and without equipment, on Fitness Republic:

Workouts to Lose Arm Fat

If you are looking to lose arm fat the solution is rather simple and straight forward. When you question yourself on how to lose arm fat, there is only one answer, which is, seeking some help from easy to do quick exercises to get rid of the horrendous arm fat!

Just spending ten minutes a day on your arms, following simple specialized work out routines targeted towards the arms alone can help you get the cuts and the lot to make them look super fit. Here are some of our top pick exercises that aim at how to lose arm fat, quick! Read more…

Fitness trainer Laura Mcdonald gives us a step-by-step exercises on Mind Body Green that aim to tone your arms, with just two dumbbells:

6 Killer Moves To Tone Your Arms

For this routine, all you need is a set of dumbbells that are three to 10 pounds. Choose a weight that is challenging for you, but start at a lighter weight if you’re a beginner. Adding weight to your workout helps to tone and create leaner muscles, boost your metabolism and you’ll burn calories all day long. I’ve put together six simple moves you can do as a routine or add in before or after a cardio session. Read more…

The use of weights is almost always needed when doing arm workouts, but did you know that you can actually tone your arms without them? Here’s a video that only takes FIVE MINUTES on Glamrs to show you how:

How To Get Toned Arms: 5 Minute Weight-Free Workout

With or without equipment? The choice is yours! These workouts to lose arm fat are very easy. They fit even for people with the busiest schedules as you can do them for 10 minutes, with 30 minutes as the maximum time. You may also increase the intensity of your exercises as your body gets used to them. 

You also have to follow a healthy, balanced diet. More protein is usually recommended as it maximizes your body’s muscle-building capacity, but you also have to eat a plentiful of fruits and vegetables to get the most benefit.

The post Workouts to Lose Arm Fat and Tone appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/workouts-to-lose-arm-fat-and-tone.html

One Fizzy Drink Daily Can Lead to Heart Attack, Stroke and Diabetes

http://ifttt.com/images/no_image_card.png

According to the World Health Organization (WHO), cardiovascular diseases are the number one leading cause of deaths worldwide, with about 17.5 million deaths in 2012 alone. Diabetes, on the other hand, caused an estimated 1.5 million deaths in the same year.

Diabetes and heart disease are often caused by an unhealthy lifestyle. In particular, your food choices dictate your risk for these chronic diseases. There’s one that you’re probably drinking at this moment – soft drinks.

Did you know that just one fizzy drink daily can lead to a higher risk of heart attacks, stroke and diabetes? More information is reported by Laura Donnelly on Telegraph:

One can of fizzy drink daily ‘can increase heart attack risk by a third’

Just one can of fizzy drink a day can increase the risk of heart attack by a third and dramatically raise the chance of diabetes and stroke, the largest ever study has found.
The research by Harvard school of public health found that regularly drinking sugary drinks increases the risk of developing type 2 diabetes by a quarter (26 per cent), the risk of heart attack or fatal heart disease by a third (35 per cent) and the risk of stroke by a sixth (16 per cent). Read more…

The next time you crave for cheeseburgers and fries and a large Coke, think again. Is it really worth it? Aside from making you feel bloated, it contains zero nutritional content, and just one fizzy drink daily can lead to chronic diseases.

Instead of processed drinks, you can go for natural fruit drinks and smoothies. Just make sure you are actually buying all natural because some just trick you with their labels when they actually have high sugar content.

Start eating healthy, increase your physical activity, get enough sleep, and avoid alcohols and tobacco use to effectively reduce your risk of diseases. Remember, prevention is always better than the cure!

Image Credit: One can of fizzy drink daily ‘can increase heart attack risk by a third’ – The Telegraph

The post One Fizzy Drink Daily Can Lead to Heart Attack, Stroke and Diabetes appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/one-fizzy-drink-daily-can-lead-to-heart.html

EPA Approval of Pesticides Overruled by Federal Judge

http://ifttt.com/images/no_image_card.png

Two years ago, the US Environmental Protection Agency (EPA) has been found guilty of fraud, now a recent report says that the agency has approved a pesticide known as sulfoxaflor back in May 2013, which hasn’t even been proven to be safe for the bees. Sulfoxaflor can also cause harm to fish and other aquatic plants. This just stained the reputation of the agency more.

The EPA has replied to public comments about this issue, however, said approval of pesticides overruled by federal judge, which made environmentally concerned citizens happy. Finally, the federal government has taken a stand against the wrongdoings of the EPA.

The details were reported on Natural News:

EPA decision to destroy environment with bee-killing pesticides overruled by federal judge

(NaturalNews) In a rare demonstration of justice, the United States Ninth Circuit Court of Appeals has ruled against a recent decision by the U.S. Environmental Protection Agency (EPA) to approve a new neonicotinoid pesticide known as “sulfoxaflor,” because its manufacturer, Dow Chemical, failed to submit the proper safety studies proving that the substance doesn’t harm bees. Read more…

Hopefully, the approval of pesticides overruled by federal judge will be the start of the many cases where the government will take action in protecting the environment. It’s definitely a good news that officials finally listened to the voices of their citizens.

There are more environmental issues that need attention, and the talk of many concerned citizens at present is the GMO labelling.

Image Credit: EPA decision to destroy environment with bee-killing pesticides overruled by federal judge – Natural News 

The post EPA Approval of Pesticides Overruled by Federal Judge appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/epa-approval-of-pesticides-overruled-by.html

New Trial Aims to Cure Blindness

http://ifttt.com/images/no_image_card.png

Estimates from the World Health Organization (WHO) shows that there are 285 million people worldwide who are visually impaired, and 39 million of them are blind.

Age-related macular degeneration (AMD) is the third leading cause of blindness, after cataract and glaucoma. It is usually unavoidable since ageing is the main risk factor, but it can also be the effect of cigarette smoking, arterial hypertension, exposure to UV rays, unhealthy diet, and genetic tendencies. People with light-colored eyes are more prone to this disease.

There hasn’t been any treatment for AMD, although there are procedures that can slow its progress like the use of drugs, lasers, and in some cases, surgery.

Fergus Walsh, medical correspondent of BBC News recently reported a new trial aims to cure blindness – through a stem cell procedure:

Stem cell trial aims to cure blindness

Surgeons in London have carried out a pioneering human embryonic stem cell operation in an ongoing trial to find a cure for blindness for many patients.

The procedure was performed on a woman aged 60 at Moorfields Eye Hospital.

It involved “seeding” a tiny patch with specialized eye cells and implanting it at the back of the retina. Read more…

Stem cell procedure costs a lot, and although this trial aims to cure blindness, some people may not be able to afford it. Hopefully, there will be cheaper procedures in the future.

As I’ve mentioned, unhealthy diet and cigarette smoking are among the risk factors, which means AMD can be prevented. The usual healthy, balanced diet with a rainbow of fruits and vegetables are highly recommended, and cigarette smoking or exposure to it should be avoided.

Image Credit: Stem cell trial aims to cure blindness – BBC News

The post New Trial Aims to Cure Blindness appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/new-trial-aims-to-cure-blindness.html

Cozy Up for Fall Running

http://fitbottomedgirls.com/wp-content/uploads/2015/09/brooksfall-435-300x162.jpg
brooksfall-435
It’s officially fall. And although we’ve only had a few days of true fall weather where it’s been wonderfully cool and crisp here in New Jersey, I am ready for the cool weather with some new Brooks gear (remember, we’re Brooks ambassadors). The Fall ’15 apparel that Kristen saw in Seattle has officially launched, so I got to try a top and bottom from the new collection. Ready, get set, go! Th Fly-By Sweatshirt running shirt ($80) is super soft and comfortable and warm enough for crisp morning runs. It’s thicker than your usual running shirt with quilted details, so it’s best on …

How to Determine the Best Exercises to Build Strength and Mass

http://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/charlessept30headerb.png
Want to get bigger and stronger? Here's one question you can use to figure out which exercises to choose.

Note: Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions directly to Charles in the comments below this article.

 

read more

Why You Fail Under Pressure (And How to Succeed Next Time)

http://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/soccerchoke.jpg
Have you ever why so many athletes "forget" how to successfully complete a movement they've done hundreds of times?

Watching an athlete choke can be one of the most difficult, and at the same time, engaging moments to witness. Like watching the scene of a car accident, we just can’t look away. What happens to athletes in these moments?

 

In this article, we will discuss overthinking in high-pressure situations, a problem common to many, and what you can do to get past it.

 

read more

Go! Slow! Go! Cardio Workout

http://fitbottomedgirls.com/wp-content/uploads/2015/09/interval-workouts-435kgs-300x162.jpg
interval workout
Cardio interval workouts are the best. Not just because they boost performance (although they do) or because they’re great for torching loads of calories (although they are), but because, well, I can do basically anything for a short amount of time. Ask me to go all out for 20 minutes? I’ll work hard (because of course I will), but I’m going to pace myself so that I can finish. But ask me to go all out for 1 minute, 20 times? I will give you everything I have for every single interval. And that’s why I loved this workout so much. By the …

Why You Fail Under Pressure (And How to Succeed Next Time)

https://img1.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/soccerchoke.jpg
Have you ever why so many athletes "forget" how to successfully complete a movement they've done hundreds of times?

Watching an athlete choke can be one of the most difficult, and at the same time, engaging moments to witness. Like watching the scene of a car accident, we just can’t look away. What happens to athletes in these moments?

 

In this article, we will discuss overthinking in high-pressure situations, a problem common to many, and what you can do to get past it.

 

read more

Serious Fitness for Fighters in 3 Sessions a Week

https://img7.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/andrewheaderd.png
Avoid injury by finding balance between your combat sport and your conditioning. This three training day plan will send you in the right direction.

It’s easy to get derailed when you train for a sport. With so much to balance - from skills training, to strength and conditioning, to whatever flexibility is needed for the sport, to recovery processes - it can seem like a minefield. And if the sport is a fighting art it gets even trickier, as you’re constantly trying to recover from minor injuries as well.

 

read more

Serious Fitness for Fighters in 3 Sessions a Week

http://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/andrewheaderd.png
Avoid injury by finding balance between your combat sport and your conditioning. This three training day plan will send you in the right direction.

It’s easy to get derailed when you train for a sport. With so much to balance - from skills training, to strength and conditioning, to whatever flexibility is needed for the sport, to recovery processes - it can seem like a minefield. And if the sport is a fighting art it gets even trickier, as you’re constantly trying to recover from minor injuries as well.

 

read more

Tuesday, September 29, 2015

John Boehner Comes Clean, Admits He Practices Yoga

http://feeds.feedburner.com/~ff/yogadork/dwhv?d=yIl2AUoC8zA
John Boehner known for his orange aura and solid grimace skills, and also for being the speaker of the House, announced his surprise retirement on Friday. But that wasn’t the biggest news, because he also announced that he’s…a yogi. When pressed about his “rumored” yoga fandom, Boehner did not flinch. Oh no, the government, er […]

You're reading John Boehner Comes Clean, Admits He Practices Yoga by YogaDork. Follow YogaDork on Twitter and Facebook.

Cobb Salad Summer Rolls

http://ifttt.com/images/no_image_card.png

By. SARAH J. GIM

This list and set of instructions make approximately eight rolls, which is enough for 4 people. Or one. I highly recommend just making a lot more because you can eat this as it was originally intended, as a Cobb Salad, with whatever it leftover.

Ingredients

  • 4 large rice paper wrappers, cut into 8 half-circles with kitchen shears
  • large avocado, cut into half lengthwise and sliced thinly
  • 4 slices bacon, cooked and cut on slight bias into 2-inch wide juliennes
  • about 2 cups shredded cooked chicken
  • 1 small cucumber, thinly sliced (had I thought ahead, I would have made long, thin cucumber ribbons, as we did here)
  • 2 hard boiled eggs, cut lengthwise into 8 thin wedges
  • 4 leaves green leaf or Romaine lettuce, ribs removed and sliced down the center into halves
  • handful of parsley leaves (or other herbs)
  • ¼ red onion, sliced paper thin
  • 1 large ripe tomato cut into thin wedges
  • Blue Cheese Vinaigrette Dip

Directions

  1. Fill a large heat-safe bowl with very hot water (boiling water is fine, but just make sure it cools enough for you to stick your fingers in it). Place a damp kitchen towel on a cutting board as your “work surface.”
  2. Dip ½ of a round rice paper wrapper in the water, and let it soak it until softened, about 1 minute. Remove the rice paper from the water and lay it flat on the towel with the straight (cut) edge at the top.
  3. About one-third of the way in from one of the sides, place one-half of a lettuce leaf “up” with the ruffled edges slightly longer than the wrapper, and another one-half of a lettuce leaf “down” with the ruffled edges slightly longer than the bottom of the wrapper.
  4. Place 2 slices of avocado, some julienned bacon, shredded chicken, sliced cucumber, 2 wedges of hard boiled egg, a few parsley leaves, red onion and a couple of tomato wedges.
  5. Fold the wrapper over the contents, and carefully roll up as tightly as you can without tearing the wrapper. Place on a plate seam side down (to keep in sealed).
  6. ** note ** Most people roll up Summer/Spring rolls like an eggroll or a burrito, with the ends tucked in and the filling encased inside, but I love the way these Summer Rolls look with the contents peeking out from either end.
  7. Serve Cobb Salad Summer Rolls immediately with Blue Cheese Vinaigrette Dipping Sauce.

Source: Cobb Salad Summer Rolls – Taste Spotting

Image Credit: Cobb Salad Summer Rolls

The post Cobb Salad Summer Rolls appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/cobb-salad-summer-rolls.html

Grilled Chicken Succotash

http://ifttt.com/images/no_image_card.png

INGREDIENTS

  • 3 (8 oz) organic chicken breasts with skin, (skin can be removed after cooking)
  • Salt
  • Pepper
  • Cooking spray made from canola or grapeseed oil
  • 2 tbsp olive oil
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • ½ red onion, diced
  • 1 cup chicken broth
  • 2 garlic cloves, minced
  • 2 fresh corn on the cob, kernels removed or 1 bag frozen corn
  • ½ pint cherry tomatoes
  • 1 tsp chili flakes
  • 2 cups lima beans
  • 1 tbsp fresh cilantro, chopped
  • 1 lemon

DIRECTIONS

  1. Preheat grill to high heat.
  2. Season chicken breasts with salt and pepper on both sides. Spray grill liberally with oil spray and sear the chicken skin side down for 3-4 minutes, or until golden brown. Flip and sear for an additional minute, then move the chicken to a lower-temperature area of your grill (or finish it in a foiled tray in a conventional oven).
  3. Once cooked, let rest for 2 minutes before cutting. This will redistribute the juices back into the meat.
  4. While the chicken is cooking, heat a large sauté pan to medium-high heat for 1 minute. Add 2 tbsp of olive oil then add in the peppers and onions and cook for about a minute, stirring. Stir in chicken broth, garlic, corn, tomatoes, and chili flakes and sauté together for 4-5 minutes. Reduce heat to medium, then add in the lima beans and sauté with the other ingredients for 2 more minutes.
  5. Taste and season with additional salt and pepper. Add chopped cilantro to finish as well as a squeeze of lemon juice.

Calories: 586  |  Protein: 60g  |  Carbs: 37g  |  Fat: 22g

Serves: 4

Chef’s Tip: Keeping the skin on the chicken breast while grilling will protect the flesh from charring and becoming tough.

Source: Grilled Chicken Succotash – Muscle & Fitness 

Image Credit: Grilled Chicken Succotash

The post Grilled Chicken Succotash appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/grilled-chicken-succotash.html

Throw the Perfect Boxing Punch

http://ifttt.com/images/no_image_card.png

There’s a common misconception that boxing is only for strong men – well, news flash: women can do that too! Plus, it’s not only for strong, bulky men, even the weaker ones can try and develop power and stability as they practice more.

Boxing can help you shed a few pounds effectively, and it’s a good way to tone your arms. Who would have thought that a simple jab-straight move can torch a lot of calories? It’s very easy!

Before you start to engage in boxing, know a few facts about it in this article on Wellness Bin:

Punching Off the Pounds: How to Lose Weight with Boxing

If you think that boxing is an activity reserved for the mean and the tough – then you’re wrong! Though you see it being practiced by those bulked-up fighters, this punch-and-jab sport is actually one of the most effective cardio activity you can do. Boxing can provide you with total body workout without you even noticing it. It’s a versatile, high-impact sport that delivers massive results in terms of endurance training, muscle toning and calories burnt. Different boxing styles will ensure that you have something that can cater to your fitness abilities and goals, especially if you are making your way through weight loss. Read more…

An hour of boxing can burn at least 350 calories? Yes! You can easily burn more as you develop your boxing skills.

To start, Well and Good listed the basic moves in boxing that you have to know:

Boxing basics: 5 steps to throwing punches with perfect form

Boxing is the current golden child of boutique fitness, but as more studios open and workout buffs used to spinning and running sign up to throw punches, they’re not necessarily learning how to do it right. Read more…

You can easily throw a punch without actually making use of your arm muscles, and this will not benefit you at all. Always, always make sure that you are doing your moves correctly!

For the final tip, here’s how to throw the perfect boxing punch on Men’s Fitness:

HOW TO THROW THE PERFECT BOXING PUNCH

“All punches were not created equal,” says Adam Colberg, a pro boxing coach at NYC’s legendary Gleason’s Gym. His perfect punch is an explosive right cross for a right-handed guy, or a left cross for a southpaw. Read more…

Believe me when I say boxing can actually help you lose weight, and if you’re not yet convinced, try it and see for yourself!

Aside from achieving your desired shape, boxing can also develop your self-defense skills, improve your cardiovascular health, ease stress, and increase bone density. It’s also a good way to release your feelings of anger, and you don’t necessarily have to punch that person in the face!

The post Throw the Perfect Boxing Punch appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/throw-perfect-boxing-punch.html

How to Train Your Body Type

http://ifttt.com/images/no_image_card.png

Skinny, sexy, fat, plus-size, short, tall – everybody has their own definition of body types. The thing is, every body is unique. Each of these body types has different ways to burn calories or keep you in shape. Some exercises can be effective for me, but not for you, so it’s important to know how to train your body type and which actually works.

See how training for your body type works in this article by strength and conditioning coach Lee Boyce on Men’s Fitness:

TRAIN FOR YOUR BODY TYPE

You’ve been hearing it from your mom your whole life: You’re special. And at least when it comes to weight training, you are. Every body is different—some respond well to one kind of exercise, while another exercise can be downright dangerous. For the best long- term gains, you need to find which exercises are the most effective and safest for how you’re built. The following two routines will help you on this journey, offering examples of how a taller, long-limbed guy can train for the best results, and how a shorter, stockier man should go about it. Read more…

Most of us know the skinny, sexy and fat body types, but we haven’t heard much about the terms like ectomorphs, mesomorphs, and endomorphs. Ectomorphs are actually the skinny ones, mesomorphs are the athletic ones, and endomorphs are the heavy ones.

Athlete and personal trainer Noah Bryant shares a few tips on how to train these body types on Muscle and Fitness:

WEIGHT TRAINING FOR YOUR BODY TYPE

The human body can be broken into three distinct body types, ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Your body type is the hand in which you were dealt, what you do with it is completely up to you. Some were born lean, some were born fat, but all were born with the ability to shape their body. Read more…

Now that you know that different exercises have a variety of effects on specific body types, it may be confusing to try sports or exercises. The good news is that there are exercises that are safe and effective for all body types. An article on Prevention listed nine step-by-step exercises you can try at home:

9 Strength-Training Moves For Every Size

Scan fitness magazines and workout websites, and you’ll notice a trend: Lots of young, super-fit people smiling as they sweat through extreme training programs. But people who are overweight or obese may not be comfortable completing those types of exercises—the moves could even be dangerous if you’re not already fit. Read more…

Aside from a proper workout, it’s also important to make sure you are eating a healthy balanced diet and getting enough sleep.

Don’t get discouraged if you have a plus size body. It doesn’t really matter what body type you have now as you can easily achieve a sexy, fit body with a proper knowledge on how to train your body type.

The post How to Train Your Body Type appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/how-to-train-your-body-type.html

Recovery Lounges: The Ultimate Recovery Experience

http://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/recoveryheader2.png
In order to recover properly and progress your training, you need more than just rest.

As I approach 40+ status, recovery becomes more important each year. Sometimes I wonder if I’d feel better now if I’d given proper attention to recovery in my younger years. But at this point it is what it is, and I now understand making time for recovery is as important as setting my alarm for the gym.

 

read more

Effective Stomach Toning Exercises

http://nutritionclub.ca/wp-content/uploads/2015/09/Screen-Shot-2015-09-29-at-11.11.42-AM.png

A flat stomach or with six-pack abs is every person’s dream. Who wouldn’t want to be unashamed while wearing fitted clothes?! The problem is that when you look at your stomach, you just get discouraged because you don’t know where to start.

Since it’s the time of crop tops and body-hugging dresses, most of you want to get rid of that beer belly. Fortunately, there are stomach toning exercises for you to try to not only tone, but also strengthen your core.

Aside from the traditional sit and curl ups, here are more stomach toning exercises you can try, as listed by triathlete and yoga teacher Alice Toyonaga on Fitness Republic:

Tummy Toning Exercises

Tummy toning is ranked amongst the hardest tasks to accomplish in terms of overall body fitness. For most people, the tummy toning is a long and tedious process. The best way to tone the tummy is through the means of tummy toning exercises. While exercises can help you acquire fitness to its utmost level, they are also the best gateway to toning the body and maintaining health. Additionally, most toning exercises don’t only focus on one trouble spot; they almost always have supplementary benefits as well, in terms of including other parts of the body in the toning process. Here are some toning exercises you can try out for tummy toning: Read more…

The good thing about these exercises is that they do not only target your stomach, but also your arms and legs. Now if you need a clear and fast guide to tone your stomach, here’s a 6-minute video demo by yoga guru Bethany Lyons on Shape:

Quick 6-Minute Workout for a Stronger Core

Watch video below!

Screen Shot 2015-09-29 at 11.11.42 AM

These are only small movements, which means you can try them at home, even on your busiest days.

And finally, here are some final tips to achieve that toned stomach by health and fitness expert Emily Skye on Women’s Running:

Flat Stomach Finally! Top Tips To Tone Up And De-Bloat.

Most girls I speak to on a daily basis all want to know how to flatten their tummy and tone up their abs. I’ve spent years working on my abs, figuring out the best formula to achieve a great midsection. What I’ve discovered is that it all comes down to three things: eating the right foods, exercising smarter, and proper digestion to remove any bloating. So, if you finally want to get the flat stomach, here are my key tips on how to tone up and de-bloat. Read more…

As you’ve read, a balanced diet and a few supplements go hand in hand with your stomach toning exercises, so always keep them in check. Aim for more fruits and vegetables. Avoid the foods that make you bloat like soda, fast foods, processed chips and more.

Toning your stomach does not happen overnight, so be patient, and watch how you slowly achieve that bikini body you’ve always wanted. Remember, you’re just a few stomach toning exercises away!

The post Effective Stomach Toning Exercises appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/effective-stomach-toning-exercises.html

Study Shows Aspirin Can Almost Double Your Chance of Surviving Cancer

http://ifttt.com/images/no_image_card.png

According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide, with about 8.2 million deaths in 2012 alone. This is expected to rise by 70 percent over the next 20 years. There are over 100 types of cancers, but lung, liver, stomach, colorectal, breast and oesophageal are the most common.

Scientists and health experts have been looking for the cure of cancer for ages, and there hasn’t been any clear result. Fortunately, a new study has found that a simple drug we have been using all along can help us with this deadly disease.

How aspirin can almost double your chance of surviving cancer is explained in this article by Sophie Borland on the Daily Mail:

Aspirin could almost double your chance of surviving cancer: Three quarter of bowel, stomach and throat patients taking a daily dose were still alive five years later

Aspirin almost doubles the survival chances of many cancer sufferers, a study reveals today.

It found that 75 per cent of patients taking a daily dose were still alive five years after being diagnosed with bowel, stomach, pancreatic and throat cancer.

But the survival rate for those not on aspirin was just 42 per cent. Experts say the drug is a ‘magic bullet’ that should now be prescribed as soon as cancer is diagnosed. Read more…

Cancer is more prominent in developing countries, so aspirin use as a possible way to survive cancer is indeed a good news, since it is way cheaper compared to other cancer drugs and treatment.

As a preventable disease, cancer can be avoided by switching to a healthy lifestyle. Always aim for a healthy diet, which means more fruits and vegetables instead of processed foods, exercise daily, and avoid alcohol and tobacco use. True, aspirin can almost double your chance of surviving cancer, but it’s still important to prevent it long before it starts.

Image Credit: Aspirin could almost double your chance of surviving cancer – Daily Mail

The post Study Shows Aspirin Can Almost Double Your Chance of Surviving Cancer appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/study-shows-aspirin-can-almost-double.html

Ketamine Gains Traction in Treating Depression

http://ifttt.com/images/no_image_card.png

According to the World Health Organization (WHO), depression is the “leading cause of disability worldwide,” affecting over 350 million of all ages. Among its symptoms are loss of interest and appetite, disturbed sleep, feelings of worthlessness, and poor concentration, making it hard for anyone with this mental disability hard to cope up with life.

Depression should not be neglected as it may lead to suicide, which causes about one million deaths every year.

There are medication and psychotherapies available to help depressed people treat it. And fortunately, a new study reports that ketamine gains traction as a treatment for depression, despite its lack of approval from the Food and Drug Administration. More information is reported by Jon Hamilton on NPR:

Club Drug Ketamine Gains Traction As A Treatment For Depression

A mind-altering drug called ketamine is changing the way some doctors treat depression.

Encouraged by research showing that ketamine can relieve even the worst depression in a matter of hours, these doctors are giving the drug to some of their toughest patients. And they’re doing this even though ketamine lacks approval from the Food and Drug Administration for treating depression. Read more…

Ketamine gains traction as a treatment for depression, a lot of health experts swear by it, the only problem is that the FDA still hasn’t approved it. Still, a lot of depressed people are willing to pay for this $500 to $1000 treatment.

Mild, moderate or severe, depressed people need to be understood. Sometimes all they need is someone who will listen and make them feel deserving enough for all the happiness in the world.

Image Credit: Club Drug Ketamine Gains Traction As A Treatment For Depression – NPR News

The post Ketamine Gains Traction in Treating Depression appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/ketamine-gains-traction-in-treating.html

Smokers’ Lungs Explained in a New Study

http://ifttt.com/images/no_image_card.png

It’s a no-brainer that smoking is bad for the health, yet a lot of people still continue to have their daily dose of nicotine. When you start, it’s almost impossible to stop, and that’s why it’s also one of the major causes of chronic diseases such as lung and heart disease, as well as certain types of cancer.

According to the World Health Organization (WHO), tobacco kills about six million people every year – about 600,000 of those are the result of secondhand smoke. This just shows that even the non smokers are affected once they are exposed to smoking.

But what really happens in the lungs when exposed to cigarette smoke? Smokers’ lungs explained by UK scientists in this report by James Gallagher on BBC News:

Rare ‘healthy’ smokers’ lungs explained

The mystery of why some people appear to have healthy lungs despite a lifetime of smoking has been explained by UK scientists.

The analysis of more than 50,000 people showed favourable mutations in people’s DNA enhanced lung function and masked the deadly impact of smoking.

The Medical Research Council scientists say the findings could lead to new drugs to improve lung function. Read more…

Smokers’ lungs explained: it’s all in the genes. As said in the report, the genes “affect the way the lungs grow and respond to injury.” But whether you have a good or bad gene, the key to a healthier and longer life is to avoid cigarette smoking in general.

WHO reports that most tobacco users want to quit but cannot since they are already addicted. It may be hard to stop, but there are counselling and medication available that help smokers succeed in quitting. Even some countries implement high tobacco taxes to hopefully reduce its use.

Image CreditRare ‘healthy’ smokers’ lungs explained – BBC News 

The post Smokers’ Lungs Explained in a New Study appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/smokers-lungs-explained-in-new-study.html

Recovery Lounges: The Ultimate Recovery Experience

https://img4.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/recoveryheader2.png
In order to recover properly and progress your training, you need more than just rest.

As I approach 40+ status, recovery becomes more important each year. Sometimes I wonder if I’d feel better now if I’d given proper attention to recovery in my younger years. But at this point it is what it is, and I now understand making time for recovery is as important as setting my alarm for the gym.

 

read more

Flu-Buster Bone Broth for a Stronger Immune System

https://img9.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/flubusterbonebroth.jpg
Fall is here, and that means flu season is right around the corner. This simple recipe will stop sickness in its tracks.

When you live a full life, you often have your workout week planned, or at least mapped out. Prepping and planning are key to maintaining a regular workout schedule.

 

read more

9 Fitness Trackers for All Your Fitness Needs

http://fitbottomedgirls.com/wp-content/uploads/2015/09/Smartwatch-435-300x162.jpg
Smartwatch woman running with heart rate monitor. Closeup of female wrist wearing smart sport watch as activity tracker outdoors during cardio workout. Fitness girl stretching triceps during workout.
Being physically active feels great, and getting regular exercise is beneficial for everything from your cardiovascular system to your emotional health. But what if you want to do more than simply enjoy a general sense of well-being? If you’re training for a race or competition — or just want to make sure your programming is helping you make progress — you’re probably going to want to start tracking your activity. Whether you want to keep up (and improve) stats like daily steps or the quantity (and quality) of your sleep, a good tracker will help you stay, well, on track! And here …

Why You Should Go on a Running Tour the Next Time You Travel

http://fitbottomedgirls.com/wp-content/uploads/2015/09/Russianrun1-300x162.jpg
Russianrun
Like most runners, I’ve found the best way to explore a new location is with two feet. When I travel for work or leisure, the running shoes always come with me — together, we explore the sights, sounds and smells of our new surroundings while ticking off the miles. In the past, this has been a self-directed activity. Before the run, I’d review a map to plot out a course of general landmarks to run past, then lace up and go. If I saw something interesting along the way, I’d make a mental note or take a picture with my …

Flu-Buster Bone Broth for a Stronger Immune System

http://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/flubusterbonebroth.jpg
Fall is here, and that means flu season is right around the corner. This simple recipe will stop sickness in its tracks.

When you live a full life, you often have your workout week planned, or at least mapped out. Prepping and planning are key to maintaining a regular workout schedule.

 

read more

7 Coaching Techniques to Get the Most Out of Your Athletes

https://img2.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/tomkelsocoachingheader.png
Coaching is a tough profession and achieving long-term success is difficult. Use these proven techniques to get the most out of your athletes.

Coaching is a tough profession. It’s your job to take whatever raw material you are presented with so you can mold and improve it. There have been many hall-of-fame coaches in various sports throughout the years who knew how to do this successfully. Why did they achieve long-term success?

 

Here are some examples:

 

read more

The 2 Essential Principles of Lifelong Motivation

https://img9.breakingmuscle.com/sites/default/files/imagecache/300x188/images/headline/201509/bottomofheavyclean.png
These two main elements are an absolute must if you want to stay motivated all the time.

Motivation is our inner desire to take action, accomplish our goals, and fulfill dreams. For a lot of people, getting motivated is easy to start with, but staying motivated is seemingly impossible.

 

read more

7 Coaching Techniques to Get the Most Out of Your Athletes

http://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/tomkelsocoachingheader.png
Coaching is a tough profession and achieving long-term success is difficult. Use these proven techniques to get the most out of your athletes.

Coaching is a tough profession. It’s your job to take whatever raw material you are presented with so you can mold and improve it. There have been many hall-of-fame coaches in various sports throughout the years who knew how to do this successfully. Why did they achieve long-term success?

 

Here are some examples:

 

read more

The 2 Essential Principles of Lifelong Motivation

http://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201509/bottomofheavyclean.png
These two main elements are an absolute must if you want to stay motivated all the time.

Motivation is our inner desire to take action, accomplish our goals, and fulfill dreams. For a lot of people, getting motivated is easy to start with, but staying motivated is seemingly impossible.

 

read more

Monday, September 28, 2015

Beginner’s Guide to Full Body Transition Workouts

http://ifttt.com/images/no_image_card.png

Regardless of gender, every one dreams of acquiring a perfect body that could grace the glossy front cover of health and fashion magazines. And in order to achieve the ideal body, we all know that it would require a lot of discipline when it comes to exercise and diet.

Full body transition workouts would really come in handy for people who want to tone up their bodies. As the term implies, this kind of routine hits all muscle groups in one workout, maximizing the calorie burn while stimulating hormonal response to help you build muscle.

Nick Clayton, C.S.C.S, a trainer from NSCA, created a simple transitional workout for beginners:

The Transition Workouts

You were shedding weight all summer long. You wanted to be lean. Now, the clothes are going back on so it’s time to bulk up. But you want to put on the right kind of weight: Muscle.

“The key to building muscle is the cumulative metabolic stress and muscle damage best accomplished by completing multiple sets of 8-12 reps with relatively short rest periods (45-90 seconds),” says NSCA trainer Nick Clayton, C.S.C.S. who created this plan for beginners—and more difficult versions for intermediate and advanced lifters.

“The beginner workout is total body, starting with compound (multi-joint) lifts followed by isolation exercises with lower overall volume (sets/reps) as compared to intermediate and advanced workout,” says Clayton. Read more…

For the busybodies out there, there are also some other ways to do a full body workout despite of your hectic schedules:

15-Minute Workout: Crush Calories with These Four Power Moves

“Happy Workout Wednesday! Got fifteen minutes and a LOVE for challenging, heart-pumping circuit workouts? So do we! Join us in trying out this awesome and intense workout. With just four tough moves (and we do mean TOUGH), you can crush calories and get a total body burn in just 15 minutes! Read more…

A fit body can’t be obtained just by workouts alone. Regular exercise always go hand in hand with balanced diet. Chris Aceto from Muscle and Fitness  shared some of the most important nutritional guidelines to partner with your workouts:

16 NUTRITIONAL RULES FOR A FULL-BODY SHRED

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.

Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores. Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet a bodybuilder can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle. Read more…

Each and every one of us has different ideas when it comes to having the perfect body. It may be having a defined midsection or just simply having to fit into clothes one size smaller than the current. Whatever they are, full body transitional workouts is one of the best ways for most people, especially beginners, to develop a toned and strong body. Just remember to do it in regularly and in moderation.

The post Beginner’s Guide to Full Body Transition Workouts appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/beginners-guide-to-full-body-transition.html

Are High-Fat Low-Carb Diets Safe and Effective?

http://ifttt.com/images/no_image_card.png
 There is a new diet spreading like wildfire around the town nowadays. A diet that is scientifically tested and proven, it breaks all the weight-loss commandments. But really, are high-fat, low-carb diets safe effective?

A low-fat low carb diet is tightly associated with weight loss. Since the modern time began, fat and carb are viewed as villains, creating havoc to our body and releasing all the fat cells inside. That is why, these properties are two of most avoided in anything and everything edible.

But new studies shows that a high-fat low-carb diet is the new way to lose weight safely and effectively. As stated in his article, Anahad O’Connor expounded the dynamics of high-fat low-carb diet and how it affects our body:

LOW CARB HIGH FAT DIETS EFFECTIVE AND SAFE

People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.

The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations.

But more recent clinical studies in which individuals and their diets were assessed over time have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight. Read more…

Originally designed in treating epilepsy, Low Carb High Fat (LCHF) diet, or also known as Ketogenic diet was designed in 1924 by Dr. Russell Wilder but fell out of fashion when new anti-seizure medications were formulated. Today, LCHF or Keto diet is used to promote weight loss. Mike Rousell, Ph.D shares his knowledge on this specific diet and why it works:

DIET 911: KETOSIS FOR DUMMIES

Dear M&F,

I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up?

—Wayne F., KS

Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates.

To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables.

Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source.

The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough. Read more…

Though LCHF or Keto diet is one of the safest and most effective way to lose fat fast, there are still some pitfalls you must look out for when adapting this diet plan. In an article by Dominic, he pointed out some of the most common errors when doing the LCHF diet:

5 NEWBIE MISTAKES ON KETO

First and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers!  As you can tell, I haven’t posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month!

I’m now officially 24 (cue mid-twenties crisis) and I’m ready to jump back on the keto bandwagon.

Since it is the New Year, I thought I’d share with you the easy mistakes on keto that I made when first starting.  That way, you won’t make the same ones that I did. Read more…

Sometimes, we have to make room for new information despite of the negative reputation it has in the past. Just like fat and carb, these two nutrients has been pinpointed many times to be the cause of obesity, when actually the opposite is true. Backed by scientific researches, it has been found that Low-carb high fat diets safe and effective. And by far, many have agreed on this. So the next time you encounter a full-fat cream cheese, go indulge and slowly lose weight on the process.

The post Are High-Fat Low-Carb Diets Safe and Effective? appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/are-high-fat-low-carb-diets-safe-and.html

Flank Steak Salad

http://ifttt.com/images/no_image_card.png

INGREDIENTS

  • 8 oz organic flank steak
  • Balsamic vinegar
  • Salt
  • Pepper
  • 2 cups organic mixed greens
  • 1 organic yellow pepper, thinly sliced
  • 1 cup cherry tomatoes, washed, halved
  • ½ avocado, diced small
  • 2 tbsp balsamic vinaigrette

DIRECTIONS

Place the steak and balsamic vinegar (enough to generously coat the steak) in a resealable bag and marinate in the fridge for 30 minutes before cooking.

Remove the steak from the fridge and season with salt and pepper on both sides. Sear the steak on a hot grill pan for 4 minutes each side for medium. Allow the steak to rest for 3-4 minutes to let the juices redistribute back into the meat before slicing.

Place greens, yellow pepper, and cherry tomatoes in a large salad bowl and toss. Top with avocado, slices of steak, and balsamic vinaigrette, then serve.

Calories: 574  |  Protein: 39g  |  Carbs: 41g  |  Fat: 29g

Serves: 2

Chef’s Tip: Cooking steak to medium rare doesn’t just taste better but better preserves the quality of its protein, aminos, and other nutrients.

Source: Flank Steak Salad – Muscle & Fitness

Image Credit: Flank Steak Salad

The post Flank Steak Salad appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/09/flank-steak-salad.html