3 Effective Weight Loss Recipes to Lose Weight Fast

Finding effective weight loss recipes that actually work can be difficult. The diet industry is awash with so many programs and guides, that it can be hard to know which one is right for you. In the past several months, I have used simple and effective healthy recipes to help me lose more than 20 pounds.

The minefield of weight loss programs and guides makes it almost impossible for people to know what will work for them, and that is the key to dieting, knowing what will work for you. I have tried a lot of diets over the past 10 years, and the only one which has shown positive results, is simply eating healthy foods, ones which have helped me burn fat, faster.

Any leading nutritionist will tell you certain foods can, and will burn fat faster, and that is what I have done for the past several months. I would like to share 3 effective weight loss recipes with you, so that you too can start to burn fat faster, and have that dream body, that is just bursting to get out.

These recipes are for low-fat chicken curry, sweet potato wedges and sweet mashed potatoes.

Low fat chicken curry, which can be made in only 15 minutes.

The first one is a favorite of mine, and my family's too. It's a simple chicken curry, using only chicken breasts, freshly chopped onion, fat-free natural yogurt and curry Oxo cubes or curry powder. You simply fry the chicken using a little olive oil or low-fat cooking spray, and add the onions when the chicken is golden. While you let that fry over a gentle heat, you can make the curry sauce which is simply 250 ml of fat-free natural yogurt, curry Oxo cubes or curry powder. Add the curry powder to taste, depending on how spicy you like your curry. When the chicken is fully cooked, add the curry sauce mixture to the pan, stir and serve immediately.

Roast sweet potatoes wedges.

Another favorite recipe, and one that everyone will love. Pre heat your oven to 420°f or 220°c. All you need is 3 to 4 sweet potatoes, peeled and sliced into wedges, you can parboil them if you wish for a couple of minutes. Place the wedges on a baking tray, spray with low-fat cooking spray or a little olive oil, and bake for 12 to 15 minutes, turn them over and bake for another 12 to 15 minutes. These taste amazing, and sweet potatoes are a great food for burning fat faster, so you can lose that stomach fat in not time at all.

Sweet mashed potatoes, a healthier alternative to white mashed potatoes.

If you like mashed potatoes, then you are going to love this simple and fast recipe for mashed sweet potatoes. Many people only eat sweet potatoes once per year, usually around the holidays, but if you want to burn fat faster, then you need to start eating them once or maybe even twice a week.

To make this recipe, you need 4 to 5 sweet potatoes, washed, peeled, sliced and then placed in a pan of boiling water for 15 to 20 minutes, until soft. Drain away the water when the are soft enough to mash, and then add up to 1 stick of butter to make this mash creamy and delicious. Adding butter will not make this an unhealthy or fattening dish, and if you think it will, then you need to change your diet plan as soon as possible.

As you can see, these recipes are easy and quick to make, delicious and also help you lose weight faster than any other diet on the planet! I have been using these recipes for several months, and in that time, I have lost more than 20 pounds.

To get hold of even more healthy diet recipes, you need to take a look at Eathealthyforfastweightloss.info [http://www.eathealthyforfastweightloss.info]. I have used these fantastic recipes and lost more than 20 pounds, in just several months. Take a healthy step and see how you can lose weight even quicker than a calorie counting diet.

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How Self Hypnosis for Weight Loss Works

Obesity became more visible when the World Health Organization (WHO) formally recognized it as an epidemic in 1997. According to Wikipedia: "As of 2008, The World Health Organization claimed that 1.5 billion adults, 20 and older, were overweight and of these over 200 million men and nearly 300 million women were obese. The rate of obesity also increases with age at least up to 50 or 60 years old."

Despite a plethora of ongoing and planned weight-loss programs aiming attack at this epidemic, it continues to rise dangerously. So, what can we do to address this issue effectively and naturally at an individual level? Let's look at how hypnosis can be a natural and easy way to achieve weight-loss.

Why choose self-hypnosis for weight-loss?

If you are suffering from the challenge of losing weight, you would have looked at and tried a few different techniques and you might have heard how people worldwide successfully lose weight using hypnosis techniques.

While hypnosis proves effective with weight-loss, it is very important to make it crystal clear that it isn't a substitute for regular exercise and a balanced diet. It definitely does not somehow burn calories for you, you still must desire to lose fat and make a change for hypnosis to be beneficial to you.

We all have damaging beliefs inside that influence the way we act and think, and our behaviours. Some of these specific beliefs and patterns of thinking largely determine your body weight. These could include your attitude towards food and healthy eating.

All these habits and choices around food, exercise routines and other lifestyle choices you make, begin within your subconscious mind. Similarly, for a healthy person as well the way they make their lifestyle choices, starts from the subconscious mind.

How to benefit from hypnosis... naturally

Since any such limiting beliefs in your subconscious can have damaging effects on our life, hypnosis aims to positively change these beliefs. The way it works is by the hypnotic commands entering your mind, and targeting the negative and limiting beliefs that are influencing your life and your results.

Hypnosis helps by subtly impacting upon these beliefs inside you. It transforms your thinking like those of an effortlessly slender and healthy person. Once you start thinking this way, you too can lose weight considerably and more naturally, while also actually keeping it off as well, due to the change at the subconscious level.

All it would take for you is to take the first step of being open to this amazingly powerful, increasingly popular and proven idea, giving it a try and enjoying the results.

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5 Reasons to Try a Vegetarian Diet

Even if you're not interested in becoming a vegetarian or vegan, there are plenty of reasons to up your intake of plant-based meals. In my private practice more of my clients are experimenting with meatless cuisine than ever before, and they're reaping the rewards. Here are five powerful benefits to embracing your inner herbivore even part-time.

Weight loss

In an Oxford University study of nearly 38,000 adults, researchers found that meat-eaters tended to have the highest body mass index (BMI) for their age and vegans the lowest, with vegetarians and semi-vegetarians in between. Another published in the American Journal of Clinical Nutrition compared over 10,000 vegetarians and nonvegetarians, and found that BMI values were higher in nonvegetarians in all age groups for both genders. In addition, weight gain over a 5-year period was lowest among people who adopted a diet containing fewer animal foods.

The reason? Plant-based meals tend to be richer in antioxidants and fiber, which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan meals. Just be sure your veggie-derived meals are made from whole, nutrient-rich foods, not processed "junk food" like vegan versions of hot dogs, cookies, and donuts.

Better health

A study out this year, the largest yet to compare heart disease rates between vegetarians and meat eaters, found that a vegetarian diet can reduce the risk of heart disease (the No.1 killer of both men and women) by a third. Another 2013 study, from researchers at Loma Linda University, followed over 70,000 adults in their mid to upper 50s, and found that over a six year period, the death rate from all causes was 12 percent lower for vegetarians than for meat eaters. And according to the American Institute for Cancer Research, vegetarian and vegan diets significantly reduce cancer risk, including stomach, colon, pancreatic, breast, uterine, and ovarian cancers.

In addition to these long-term health benefits, I've seen immediate improvements among my clients in cholesterol profiles, blood pressure, blood sugar levels, immunity, and digestive health. Many have also reported fewer aches and pains, likely due to the anti-inflammatory effect of consuming more plant foods, which may also fight aging, as well as conditions like Alzheimer's.

Improve your mood

In addition to transforming your body, eating more plants can have a powerful impact on your mind. In a study published in the British Journal of Health Psychology, nearly 300 young adults completed daily food diaries for three weeks, which included mood ratings. Scientists found that a higher intake of produce resulted in more energy, calmness, and greater feelings of happiness, effects that positively impacted the volunteers not only on the days they ate fruits and veggies, but also throughout the following day. According to the latest data, roughly 75 percent of Americans fall short of the minimum recommended five daily servings of produce. Eating more plant-based meals can help fill the gap, and then some.

Look better

In my previous post about how to get gorgeous skin, I shared research about how a higher intake of produce can literally create a healthy glow, because antioxidants improve circulation, and alter skin pigment. Eating more fresh, raw veggies can also help you avoid nasty substances called advanced glycation endproducts, or AGEs, which are produced when food is cooked to high temperatures using dry heat. AGEs have been tied to premature aging, wrinkles, and in a recent animal study, an increase in belly fat.

Better sex

Eating more veggie-based meals can help you shrink your shape, and studies show that losing just 10 pounds is enough to boost sex hormones and improve your love life. In addition, the most powerful libido-boosting foods are plant-based. And avoiding meat may be the key to improving your "aromatic appeal." A Czech study compared body odor pads collected from meat-eating and non-meat eating men, and found that samples from the latter group were rated as significantly more attractive and pleasant.

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16 Health Benefits of Peaches

Who doesn’t love a juicy, tasty peach?

Peaches have been grown for centuries. They were first cultivated in China where they are considered a symbol of immortality and friendship.

I consider them a key powerfood along with staples like apples and pears. I just wish they were available longer!

16 Ways Peaches Fortify Your Health

1. Peaches are the perfect snack food for losing weight. A peach makes you feel full and keeps you from overeating. The bonus: one peach only contains about 35-50 calories and no fat!

2. Fight obesity-related diabetes and cardiovascular disease. Peaches are rich in phytochemicals called phenols that act as antioxidants.

3. Keep the skin healthy. Vitamin A and C make peaches a great natural moisturizer; they’re often used in cosmetics. These vitamins can help regenerate skin tissue.

4. Reduce hair loss with its positive effect on the scalp.

5. A healthy stress-reliever that helps reduce anxiety. Peaches are often referred to as the ‘Fruit of Calmness’ in Hungary.

6.  Helps prevent cancer with selenium — a mineral with antioxidant properties that may help protect cells from damage.

7. Peaches can help remove worms from the intestines.

8. Have a diuretic effect which helps cleanse your kidneys and bladder.

9. Peaches can calm an upset stomach.

10.  Compounds in stone fruits could help with “metabolic syndrome,” according to Dr. Luis Cisneros-Zevallos, AgriLife Research food scientist involved in a study at the American Chemical Society in Philadelphia.  Cisneros-Zevallos says, “Our work indicates that phenolic compounds present in these fruits have anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad LDL cholesterol which is associated with cardiovascular disease.”

11. Those suffering from gout and rheumatism are recommended by dieticians to eat peaches because peaches tend to have a diuretic and a light laxative effect.

12. Peaches are thought to be an aphrodisiac.

13.  Peach flowers have sedative properties .  A remedy for restlessness includes boiling peach flowers in water along with some honey.

14.  Inhibit tumour growth activity. Peaches have excellent antimicrobial and antioxidant activity according to research.

15.  Chronic bronchitis, coughs and gastritis are relieved with the medicinal tea of the leaves and bark of peach trees.

16. Peach tea is used as a kidney cleanser in China.

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10 Magnificent Benefits Of Yogurt For Health

Based on research, there are a lot of benefits of yogurt. Yogurt is not only good for digestion, but also beneficial to increase the ability of the brain. Yogurt is milk that is deliberately created through bacterial fermentation process. Yogurt can be made from animal or vegetable milk, including soy milk. From fermentation of milk sugar (lactose) produced lactic acid, lactic acid is produced from the fermentation process involved in producing milk proteins in gel texture and flavor in yogurt. Yogurt as a health food has transform a myriad of health benefits.

Scientists research from the University of California found an association between increased brain with the condition of the human intestinal microflora. 36 healthy women between the ages of 18 and 55 were included in this study. They were divided into three groups. The first group eating yogurt with microorganisms that improve the intestinal microflora, the second groups consume yogurt with prebiotic-free and a third group did not drink at all yogurt. As a result, those who consumed yogurt have high levels of emotional calmness higher than those who do not consume at all.

Benefits of yogurt for health

Inhibit pathogens: Consumption of yogurt regularly, will make your body will be immune to the pathogen or similar substances germs that may cause illness. Eating yogurt can also kill the bacteria Ecoli contained in the digestive tract. Because these bacteria if in small amounts will cause disease, but if a large number of effects that can bring unhealthy.

Neutralize Antibiotics: Antibiotics can cause the death of good antibiotics and bad antibiotic if consumed orally. This will disturb the balance of the digestive tract. Well yogurt can eliminate the bad effects. 

Cholesterol degradation: Lactic acid bacteria contained in yogurt will degrade cholesterol to coprostanol. This substance can be absorbed by the intestine and excreted in the form of dirt, so that by the absorption of cholesterol in the body will be low.

Preventing Osteoporosis: By eating yogurt as much as 200 cc two times per day, the body will consume 600 mg of calcium. Then enough to meet your daily calcium needs.

Helps digestion: Prebiotics contained in yogurt will balance the microflora in the gut, and help digestion, so the body will remain fit.

Preserve heart health: Because low-fat yogurt and even fat-free, so it will help prevent the risk of high blood pressure. This is because yogurt contains calcium, magnesium potassium dam much.

Prevent Hypertension: Special protein in the yogurt will make a lower high blood pressure and we will live healthier.

Helping People with Lactose Intolerance: For children who frequent diarrhea, it is possible that your child suffer from Lactose Intolerance, this is because people with lactose digestive enzyme deficiency resulting in impaired intestinal absorption of water and bring diarrhea. In yogurt, lactose already broken by the good bacteria that is easily absorbed by the body, so it is very are suggested for people with Lactose Intolerance.

Boost immunity: Eating yogurt every day can help generate higher immune. The content of probiotics in yogurt, also help stimulate infection-fighting white blood cells in the bloodstream.

Help you lose weight: According to a study conducted by the International Journal of Obesity in 2005, the intake of calcium through yogurt helps the body to use stored fat. Thus, it helps you have a more slender body.

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Cashews Nutrition Facts & Health Benefits

Cashews benefits derived from its nutrient content such as minerals which is the most higher content. Cashew nuts contain polyunsaturated fats and monounsaturated fats are high. Both of these fats can improve overall health. Cashew nuts also contain phosphorus, magnesium, copper, and high amounts of tryptophan. In addition, nuts are a source of vitamin B, potassium, and folic acid which is good. 

Cashew nuts contains more than 80 nutrients, without any cholesterol in it. Iron and calcium is also found in nuts produced by plants that has Latin name Anacardium occidentale, although in small quantities. Cashew nuts can increase blood pressure, but this only occurs in cashews containing sodium (salt) in high numbers. So, for people who have high blood pressure, you should look for nuts that contain little or no salt at all.

Cashew nuts are not only delicious eaten directly as a snack. Cashew nuts are also often used as a raw material in a variety of different dishes, such as cakes and a variety of desserts. Some people may worry too much nuts will cause weight gain and heart problems. The good news is, cashew nuts contain no cholesterol as much as other nuts, so it is relatively safe to eat. 

Calories in cashews & nutrition facts

Do you know that cashews high in calories? Because in 18 kernels of cashews or about 1 oz, contain  157 calories and every 100 gr of cashews contain 553 calories. Cashew nuts are a source of both protein and fiber. Fat contained in nuts is monounsaturated fat, so it is good for heart health. In addition, cashew nuts are also rich in potassium, zinc, folic acid, selenium, and vitamin B.

Cashew nuts contain high amounts of potassium in the blood that are needed for it to function well. Potassium helps the blood clotting process, thus helping to stop bleeding when injury occurs. People suffering from hemophilia also will receive many benefits of eating nuts due to its high potassium content.

Cashew nuts are also known as a good source of fiber so improving the digestive system. If you have digestive problems and want to launch a bowel movement, hence the emphasis on eating fiber will help alleviate the condition.

Cashew nuts are also a good source of iron. Lack of iron can cause a condition called anemia. Anemia occurs when not enough red blood cells to carry oxygen throughout the body. Anemia will make the body become weak and lethargic.

Cashew nuts are a source of copper. Copper helps the body in the absorption of iron. Iron, if taken with foods that contain copper will be easily absorbed by the body. Manganese and magnesium are minerals that are found in cashew nuts. Both these minerals help the formation of cells and tissues. If you want to have beautiful and healthy hair, be sure to sufficient dietary intake of manganese and magnesium, can be obtained among others from cashew nuts.

Phosphorus and zinc that the body needs in order to function properly can also be found in nuts. Riboflavin and thiamine helps keep vision remains good, keep skin healthy, and boost the immune system. For more detailed cashews nutritional value, below you can read at table based on USDA National Nutrient database.

Cashew nuts (Anacardium occidentale) nutritional value per 100 gr.

Energy : 553 Kcal 

Carbohydrates : 30.19 g 

Protein : 18.22 g 

Total Fat : 43.85 g

Dietary Fiber : 3.3 g 

Total sugars : 5.91 g

Water : 5.20 g

Vitamins

Folates : 25 µg

Niacin : 1.062 mg

Riboflavin : 0.058 mg

Thiamin : 0.423 mg

Vitamin A : 0 IU

Vitamin B6 (Pyridoxine) : 0.417 mg

Vitamin C : 0.5 mg

Vitamin E (toco-pherol) : 0.90 mg

Vitamin K : 34.1 µg

Minerals

Calcium : 37 mg

Sodium : 12 mg

Potassium : 660 mg

Iron : 6.68 mg

Magnesium : 292 mg

Phosphorus : 593 mg

Zinc : 5.78 mg

Phyto-nutrients

Carotene-ß : 0 µg

Crypto-xanthin-ß : 0 µg

Lutein-zeaxanthin : 22 µg

Lipids

Cholesterol : 0

7 cashews health benefits

Benefits of cashew nuts to improve memory: With its effectiveness for improving good cholesterol (HDL), the cashew nuts also play a role in improving brain function, including human memory. Cashew nut consumption helps the brain to be able to store memory better. Thus, it is not surprising that several studies have shown that nuts can prevent diseases such as Alzheimer's. Another advantage for the elderly is, cashew nuts can help maintain the vision.

Prevent artery disease-related: 

Cashew nuts good for the heart because it contains monounsaturated oleic acid and palmitoleic acid. These essential fatty acids help to lower bad cholesterol (LDL) while increasing the good cholesterol (HDL). Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and stroke by supporting healthy blood lipids.

Contains antioxidants and anti macular degeneration: 

Cashew nuts also contain small amounts of zea-xanthin, an important flavonoid antioxidant pigment that will selectively absorbed into the retinal macula lutea in the eyes. Estimated also provides protective antioxidants and filters UV rays and helps prevent age-related macular degeneration (ARMD) in the elderly.

Improve heart health and reduce levels of bad cholesterol : Monounsaturated fats help improve heart health. They are found in the Mediterranean diet. Eating nuts can increase good cholesterol and reduce bad cholesterol levels.

Lowers the risk of cancer: Content of antioxidants and vitamins that are high in nuts help eliminate free radicals in the body. Cashew nuts may help boost the immune system and kill cancer cells that develop in the body.

Strengthen bones: Magnesium that found in cashews help promote strong bone structure in the body. Magnesium is found around 82.5 mg / oz in cashews. Magnesium along with calcium, helps support the muscles and bone structure.

Lose weight : Approximately 75% of the fat contained in cashews is unsaturated fats that are good fats.In addition, cashews contain high amounts of fiber. Good fats can make cashews help you lose weight and give you more energy to the body. Cashew nuts also help facilitate the body's metabolism.

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The Health Benefits of Honey

1. The flavour, colour and texture vary depending on the nectar from which it was made. The less processed the honey, the more nutrients it contains. It can be used in a variety of foods and drinks instead of sugar, but raw honey has the most health benefits.

2. Raw honey straight from the comb contains traces of propolis--the substance bees use to seal the hive and protect it from harmful micro-organisms. Other so-called phytonutrients found in raw honey have been shown to help prevent colon cancer, and help internal ulcers to heal.

3. A regular intake of honey is known to be beneficial for general well-being, and an aid to digestion.

4. Honey has been shown to improve athletic performance, not only as a source of carbohydrate. This secret was even known by the ancient Olympians. It helps maintain blood-sugar, which in turn keeps energy consistent and aids muscle recovery.

5. Honey would be quite at home in your medicine cabinet. It has been used as early as 700 BC to aid healing, and was an ingredient in over 900 Ancient Egyptian remedies. Used topically it helps to ward off infection and soothes inflammation. Honey's healing properties have been shown even to speed up the healing of serious wounds caused by first-degree burns and surgical operations.

6. Taken internally its anti-viral properties help support the immune system, warding off colds and flu.

7. Its anti-bacterial properties have proven it superior to certain widely-used anti-biotics in treating infection.

8. Its anti-fungal properties are even thought to inhibit Candida Albicans, and encourage the growth of healthy flora in the gut.

9. Honey, especially dark honey, is rich in antioxidants, helping to combat free-radicals, thus improving cell and organ function.

10. Eating honey made nearby may help reduce seasonal allergies, as it contains local pollen.

11. Honey is a healthy alternative to sugar. In diabetes patients it has been shown to cause a lower rise in blood sugar than refined sugar. It also reduces cholesterol.

12. Honey is a source of vitamin B2 (good for hair and nail growth, eyesight, and processing of food), vitamin B6 (good for skin, nerves and absorption of nutrients), iron (transports oxygen in the blood) and manganese (promotes enzyme function and muscle function).

13. Honey should be stored in an air-tight container. If it is kept away from moisture it keeps almost indefinitely, in fact it is possibly the only food that does not spoil. Archaeologists in Egypt tasted honey sealed in the tombs of the ancient pharoahs and found it to be still edible!

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Healthy Food Tips For Weight Loss

Many people want to lose weight in a healthy way by eating healthy foods. The unfortunate thing is many of them don't know the healthy foods that they should eat. If you would like to lose weight by eating healthy foods, here are tips that you should consider.

Stay away from processed foods

These are the foods that you find in supermarkets, malls, and other food stores. These foods tend to have high calorie levels which increase your weight. Many people tend to read through the labels with the hope of finding the healthiest foods in the market.

While there are some processed foods that contain a higher nutritional value, on average all processed foods are bad and you should stay away from them.

In addition to having high calorie levels, research has shown that most of the foods also contain unnatural additives that put you at risk of developing stroke, cancer, and many other diseases.

Instead of consuming processed foods, you should consume whole meals. You should also eat foods rich in lean proteins, vitamins, and other macro and micro nutrients.

You shouldn't completely eliminated saturated fats from your diet

Many people are scared of eating saturated fats because they deem them unhealthy as they put one at risk of developing high blood pressure and other cardiovascular diseases.

Although, experts discourage consumption of high levels of saturated fats, you should not completely eliminate them from your diet. This is because research has shown that saturated fats play a vital role in the manufacture of amino acids and other immune factors in the body.

This means that it won't be a crime to consume some saturated fats from time to time. For example, you can eat a small amount of red meat at least once a week.

Drink plenty of water

In addition to eating healthy foods, you should also drink plenty of water. Water has been shown to play a vital role of increasing the rate of metabolism. When the rate of metabolism is high, you tend to easily lose weight. In addition to increasing the rate of metabolism, water also keeps your hydrated.

These are the tips that you should put into consideration when picking healthy foods to lose weight. In addition to eating healthy foods, you should also engage in exercises.

To be on the safe side, you should engage in both cardio and muscle training exercises. To do the exercises, you can join a gym or you can buy gym equipment and practice at home.

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Workout Programs For Men

Workout Programs For Men

Cut the bullshit and follow carefully perfected steps to reach a new, ripped you! Everything you need to know from nutrition to the best supplements is included. You have to be mindful of 4 things when building muscle: Your calorie intake (how much food your consuming), the exercises you are doing (are you targeting every area of the muscle?), your workout routine (when to work each muscle group), and the mentality you have when you train in the gym.

Best Workout Programs For Men Method

Your calorie intake has to be centered around not only your body type, but the type of activities your partake in and your training intensity. I personally am naturally very skinny. Because of this I have to consume a lot of calories in order to grow and put on muscle mass. In general, skinny guys obviously need to eat more than bigger guys. Use this to your advantage by tailoring your calorie intake to fit your needs. If you are bulking, you should aim for gaining one pound per week; if you are cutting, aim for losing one pound a week. Tweak your diet to find what works best for you!

The exercises in workout programs for men matter!

You have to learn to target each muscle group in a different way in order to make extremely lean gains and overall body symmetry. For example, if you are training legs, you need to stimulate not only your quads, but your glutes, hamstrings, and calves as well. You can do this through knowing which exercises to perform, the rep range to use, and in what order. A typical leg day of workout programs for men looks like this:

1. Warm-up on elliptical (it is very important to warm up your joints before heavy lifting)

2. Leg extensions 3×12 (helps to warm up your knees; I noticed that when I started doing these at the beginning of leg day, my knee pain diminished)

3. Squats 3×5 2×12 (this is the very core of your leg routine; both low-volume, high-intensity and high-volume, low intensity are utilized to build strength and also size through achieving hypertrophy (muscle size growth).

4. Barbell Lunges 3×10 (these are great for your glutes and how they tie in)

5. Leg press 3×12 (perfect for your outer quad sweep; place your feet close together)

6. Leg curl 3×15 (really targets the hamstrings; use slow, controlled motions to really contract and stretch your hams)

7. Stiff-legged deadlift 3×8 (this movement is designed to build massive hamstrings that make your legs look amazing from the back and side)

8. Calf-raises 3×30 (calves respond best to high volume so 30 reps/set is a good way to get them to explode!)

Best Workout Programs For Men and what schedule works best

If you are a beginner, it is best if you focus on core, compound movements such as squat, bench, deadlift, and overhead press. It is also optimal for you to train only 3 days a week and to limit your training sessions. Beginner workout programs for men for chest would look something like this:

1. Bench Press 3×5

2. Incline dumbbell chest fly 3×12

3. Dips 3×5

You will notice that there is very little volume. A beginner will grow best on a low volume routine when nutrition and rest is being taken care of. When you can stop adding weight to your lifts each workout, you know it is time to add more volume- you are now considered intermediate!

Mentality one must have using workout programs for men

When training, your mind must be in alignment with your body. You have to learn to listen to your body so that you can accommodate its needs and grow lean muscle mass. This includes building a proper rest schedule that is flexible. An intermediate routine could look like this:

Day 1: Chest

Day 2: Back

Day 3: Shoulders and Traps

Day 4: Legs

Day 5: Rest

and repeat!

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7 Winter Vegetables that Boost Your Health

We rarely think of vegetables in the winter but it is important to eat your veggies this time of year to keep your immune system strong.

Beets—Beets are one of the most overlooked superfoods.  They lower blood pressure, increase exercise endurance, and reduce inflammation.  They contain potent phytonutrients called proanthocyanidins which give beets their brilliant purple color.  Proanthocyanidins are proven anti-cancer compounds.  They are packed in nutrients like folate which is important to prevent birth defects, potassium which is critical for healthy muscles and nerves, manganese which helps build strong bones, and vitamin C for a strong immune system.

Carrots—Just one carrot contains 13,500 IU of beta carotene which translates into a tremendous amount of nutritional power against free radicals.  Beta carotene is anti-cancerous, prevents cellular damage and premature aging, and is important to prevent cataracts.

Ginger—Ginger is one of the best natural anti-pain remedies.  Technically it is a spice but it is ideal for winter since it reduces joint pain that plagues so many people with arthritis this time of year.  It also adds warmth to foods and beverages making freshly minced garlic a welcome addition to most soups, stews, and curries.

Rutabaga—Contrary to popular belief, rutabagas are not turnips.  The most common rutabagas are larger than turnips, have purple and cream-colored skins, and tend to have a cream to yellow-colored flesh.  It is high in anti-cancer compounds, immune-boosting vitamin C, fiber, and vitamin B6 which is needed for a healthy nervous system. They are great in soups, stews, curries, and other places you’d use hardy winter veggies.  I love them cut into small cubes, tossed with a bit of olive oil and sea salt and roasted in the oven on 350 for about an hour.

Squash—Squash is rich in beta-carotene, the nutrient that gives squash its brilliant orange-colored flesh.  Enjoy it cut in half, seeded, and roasted.  Add roasted squash to soups, salads, stews, or in wraps and on sandwiches.  Use grated, raw squash in muffin recipes, in place of zucchini in zucchini bread recipes, or in other baked goods to increase their nutritional value.

Sweet Potatoes—Like squash, sweet potatoes are also high in beta carotene.   They also contain vitamins C, B6, and minerals like blood-building iron, energy-boosting potassium, and Nature’s relaxant, magnesium.  Enjoy them chopped into French fry-shapes, tossed in a little olive oil and sea salt and baked in the oven for about 45 minutes on 350 degrees Fahrenheit.

Turnips—Turnips are a good source of fiber which helps to keep blood sugar levels steady and stabilize energy and moods.  They are also a rich source of glucosinolates—the precursors of isothiocyanates that are proven anti-cancer powerhouses.

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