50 practical tips to help you level up and be better than ever.
A brand new year is just around the corner, accompanied by a clean slate and the challenge to improve.
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Version YOU.0: 50 Tips for Tackling 2013
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5 Health Tests for Men Under 40
Study up—these easy exams could save your life!
Medical tests every guy should take before the age of 40.
Start the year with a clean bill of health: All you need to do is pass these five fast and painless tests to ensure you're on track for a long, healthy life—and don't worry, no latexed finger or cold tube up your poop chute required (you're too young to screen for prostate or colon cancers). Take it from 38-year-old Stephen Dahmer, MD, a family physician at the Continuum Center for Health and Healing in New York City, who will be checking off these tests on his own to-do list in the new year.
While the odds of developing testicular cancer are low (it accounts for only 1% of all cancers), it is the most common kind in men aged 15 to 35. Lance Armstrong—a name synonymous with this type of cancer—was first diagnosed at age 25. Having made a name for himself after beating it, Armstrong's a good example why it's important to stay on the ball. “If you catch it early, the cure rate could be as high as 95 percent,” Dahmer says. Ask your doctor for a screening or practice monthly self exams right after a warm bath or shower, when your skin is relaxed. Using both hands, gently roll each testicle with your thumbs and fingers, feeling for hard lumps, smooth rounded bumps or any changes in size or shape. For more self-exam tips, visit the American Cancer Society.
Second to unintentional injuries (resolve to not be a jackass in 2013, guys), heart disease is the leading killer of men under 40, according to the CDC. “One of the biggest risk factors is untreated high blood pressure,” Dahmer says. “About one in three adults suffer from high blood pressure, and of those, one in five don't know it,” he adds. Ignoring it could lead to strokes, heart attacks, kidney and eye problems and heart failure. The magic numbers to hit are 120/80. If you're teetering on 130/80 or higher, talk to your doctor about ways you can improve your odds (for example, cutting back on salt, saturated fats, and alcohol) without taking meds.
Ah, yes, the other “c” word. It actually isn't the bad guy here. In fact, our body needs this stuff to function. Trouble happens when you combine it with a high-fat diet and an inactive lifestyle, plus genetics. “Bad cholesterol (LDL) can block arteries and decrease blood flow, which can result in stroke or a heart attack,” says Dahmer. Everyone over age 35 should get their cholesterol checked via a small blood sample. Start sooner, like age 20, if you suffer from diabetes, obesity, high blood pressure or have a family history of this stuff. “Your total cholesterol level should be less than 200 mg/dL with an LDL under 100 and HDL over 45,” he says. Two ways to improve your overall cholesterol: add soluble fiber (i.e., oat bran, eggplant, okra, barely, beans) to your diet and boost your unsaturated fat intake (i.e., almonds, pistachios).
Feeling blue now and then is normal, but for some guys, it can be dangerous. Suicide is the fourth leading cause of death in men ages 35 to 44, according to a 2008 CDC report. “More often men get caught up in their physical health and tend to sweep their mental health under the rug,” explains Dahmer. Here's where having a good relationship with your doc can really save your life. Talk to him about your stress, any insomnia you're having and/or what's going on in your life (i.e., a recent breakup or job loss). If he has concerns he can work with you to break the cycle, including helping you find the right treatment, like cognitive behavior therapy. “If you're depression is severe, you may also want to rule out bio-chemical reasons with a blood test,” Dahmer suggests.
You know the drill: Never leave the house without sunblock. But how often do you stop to slather before you walk out the door? If the answer is never, get this: Men are two to three times more likely to get non-melanoma basal cell and squamous cell skin cancers than women. Melanoma—the most dangerous form of skin cancer which accounts for 48,000 deaths per year, worldwide—is now on the rise in people ages 20 to 40. Which is why both the American Cancer Society and the American Academy of Dermatology recommend regular skin self-exams to check for any changes in marks on your skin including shape, color, and size. Download this app: SpotCheck (free on iTunes). It lets you upload photos of your most worrisome moles for a team of board-certified dermatologists to review. You'll hear back within 24 hours whether you need to schedule an appointment with a derm near you to discuss any suspicious-looking moles.
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5 Health Tests for Prolonged Male Health
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Crush your New Year's Resolution!
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Protein Power: How to Make Salmon Six Ways
Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.
Want some omega-3s with that lean protein? Serve up these easy dishes.
Salmon is one of those protein foods that you already know is good for you. But do you know just how good? Here, study up:
- Salmon packs some pretty serious protein (25 grams per serving), yet it’s low in the unhealthy saturated fat that plagues many other hardcore protein sources.
- Salmon also protects against heart disease, thanks to omega-3 fatty acids, which have been shown to do everything from decrease triglyceride levels to lower blood pressure.
- Some even call salmon a “brain food"—research has shown the fatty acids DHA and EPA may boost your memory and cognition.
So what should you buy at the grocery store? “Fresh is great if you can get it,” but no sweat—frozen varieties work too, says nutritionist and healthy cooking expert Robyn Youkilis. She just advises that—if you can get fresh salmon—look for varieties harvested as close to home as possible, and opt for wild salmon over the farmed kind. (Believe it or not, wild has a 20 percent higher protein count.)
Like most fatty fish, salmon does contain mercury, but you can safely eat it twice a week. (Whew.) So here are six easy ways to prep it—try them all this month and cash in on the benefits.
Do your body and taste buds solid and cook this fish correctly. First, coat it with salt, pepper, and olive oil, then sear it for a few minutes on each side. How do you know it’s done? “Salmon should actually be cooked medium,” says Youkilis. “You want the center to be a little glossy and still bright pink in hue.” For a complete meal, pair it with sautéed spinach—just cook about cups spinach in a pan with 2 teaspoons of olive oil and a pinch of salt and pepper, until spinach is wilted. (You can also try this recipe for Baked Salmon with Sauteed Spinach.)
Equally as tasty as their red meat counterparts, salmon burgers are leaner—and maybe even more satisfying. Just combine 1 cup finely chopped red onion, ¼ cup sliced fresh basil, ¼ teaspoon of both salt and pepper, 1 tablespoon hot sauce, and 1 large egg white. Fold in a one pound skinned and chopped salmon fillet, mixing well to combine. Divide mixture into four patties, and grill over medium heat for three minutes on each side. Serve on a whole-grain roll. (You can also find a great recipe for Wasabi Salmon Burgers here.)
You’ve done tuna and chicken salad to death, so how about switching it up with salmon? For a fool-proof, protein-packed recipe, mix 2 cups of canned salmon, 2 hard-boiled eggs, 1 diced bell pepper, ½ cup chopped onions, ½ squeezed lemon, 4 tablespoons of Greek yogurt (for a lower-fat version than the traditional mayo variety), and salt and pepper to taste. And if you want to spice things up—literally—add ¼ teaspoon of cayenne pepper. Serve in a whole-wheat pita or on whole-wheat bread.
Sure, it seems gourmet, but poached salmon is surprisingly easy to make. Simply bring water to a boil with some carrots, celery, onion, lemon juice, dill and any other seasonings of choice; cook for about eight minutes. Next, lower to a simmer and add salt and pepper-seasoned fillets, then cook for an additional five minutes. If you want to get extra fancy and make a meal out of it, nutrient-rich sides like Brussels sprouts, grilled artichokes, or peppers or mushrooms (sautéed lightly in oil) pair well—or you could simply serve it over salad greens and asparagus. (You can also try this recipe for Poached Salmon with Tzatziki Sauce.)
Skip sausage and bacon and get your morning dose of protein in a healthy—yet equally delicious—way. All you have to do is buy pre-packaged smoked salmon, then serve it with scrambled eggs and onions. (Mix it in, or plop it all on top of whole-wheat toast or half a whole-wheat bagel—it’s up to you.) Easy, we know.
While Youkilis’ glazed salmon recipe is easy enough to execute on a weeknight, it’s sure to impress your weekend dinner date too. Simply place salmon pieces on a lined baking sheet, generously season with salt and pepper, and coat each piece with 1 tablespoon of whole grain mustard. Next, roast for 10 minutes at 350 degrees. Drizzle a small amount of maple syrup or honey directly over fish pieces, then add squeezed lemon juice. Return to oven, baking another five to 10 minutes (depending on the thickness of the fish).
Page Title:
Foods High in Protein – How to Make Salmon Six Ways
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5 Toughest TRX Exercises for a Full-Body Workout
Sick of weightlifting the old-school way? Try these 5 TRX exercises to spice up your routine, and still get in your total-body workout.
If you’re tired of circuiting 20 different machines just to get in your total-body workout, try TRX suspension training—an all-in-one motion that combines strength and flexibility.
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The MF 2012 Hall of Shame
From big one-time blunders to all-out train wrecks, here are the pop culture characters that had us shaking our heads this year.
The pop culture characters that had us shaking our heads this year.
Another year passed, another failed end-of-the-world prophecy. So yeah, we’re all still here. Unfortunately, that includes this lineup of loathable leftovers we hope to never have to see in 2013. From a blind football coach leading the blind to a hayseed family that introduced the world to “sketti” (that’s spaghetti with ketchup-and-butter sauce for those of you who need a reminder), 2012 was chock-full of athletes, politicians, actors, and reality TV slime that made us shake our collective heads. Or simply feel better about ourselves? Whatever works. Without further ado, we present the worst people of 2012.
The week-to-week train wreck that was the 2012 New York Jets season is finally over. (Their feeble attempt to steal a playoff spot late in the year brings to mind a dying piece of roadkill begging to be run over again. Thank you, Tennessee Titans, for slamming the pedal.) There’s plenty of blame fingers to point throughout the entire organization, but “Skinny” Rex Ryan really takes the cake. His stubborn refusal to bench Mark Sanchez after every soul-crushing performance was only worsened by his contrived, sound-byte desperate, postgame pressers. "I was going to say we got our butt kicked, but really, we got our ass kicked,” said coach after a 34-0 loss to the 49ers. Thanks for clearing that up, Rexy.
Before November 2012, most Americans couldn’t tell you who ran the CIA if their life depended on it. That all changed when David Petraeus—and the most ironic scandal you could ever imagine—erupted like a never-ending bomb in the news media. How does the Director of the Central Intelligence Agency—one of the most secretive institutions on the planet—get caught having an affair? Well for starters, using gmail to conduct the adultery probably didn’t help. (Petraeus and his biographer-turned-mistress Paula Broadwell actually saved their love notes as drafts on a shared account, so lets give them some credit for creativity. Or not.)
To keep the political ball of shame rolling, no one person torpedoed the Republican Party this past year as much as Todd Akin. He is, of course, the Missouri Congressman who came up with the one catchphrase of 2012 you did not want to be associated with—“legitimate rape.” The Senate hopeful’s controversial stance on abortion (more specifically, his views on when the pregnancy is conceived by rape) resulted in a backlash so swift it made Mitt Romney look like Melissa Etheridge. (Apologies to anyone born before 1985.) Akin ended up losing his Senate bid and a key swing state for the GOP. And everything was right with the world again.
Ok, Chris Brown and Rihanna. We get it. You’re back together (when you feel like it) after being the poster children for domestic abuse just three short years ago. Making an album called Unapologetic and a single together called “Nobody’s Business” makes it only more painstakingly obvious and annoying. But to flaunt and spread your diseased relationship like wildfire on social media, including Twitter feuds with exes and random standup comedians, Instagram captions like this one, and your combined horrible comprehension of English grammar? It’s just too much, and you both have got to go. Not to mention Brown’s club brawl with Drake’s posse in NYC last June, where the only things “thrown” were expensive champagne bottles across the room. (Seriously, who fights like that?)
Was Lindsay Lohan’s resolution last year to make this list? We think so! Just when we thought it couldn’t get worse, she made 2012 her crappiest year yet. The memory of a once-promising young actress is washed away with every fender bender, club altercation, or visit to rehab. In this past year alone, Lohan supposedly struck a pedestrian with her Porsche, allegedly punched a woman at NYC hotspot Avenue, had a domestic dispute with her crazy mother outside Dina’s Long Island home, and apparently sabotaged some Bravo reality show, all while still serving probation for a 2011 jewelry theft. And if that didn’t do it for you, this LiLo tweet should! “"WHY is everyone in SUCH a panic about hurricane (I'm calling it Sally)..? Stop projecting negativity! Think positive and pray for peace.” Seriously, people!
Not to outdo Lohan (because that’s pretty much physically impossible), Amanda Bynes wins a spot on our list as another fallen child actress who cannot drive to save her life. When she wasn’t stalking Kid Cudi on Twitter, Bynes was involved in (at least) four traffic incidents in 2012, ultimately having her BMW impounded for driving with a suspended license. The low-light though was an April DUI arrest in which she sideswiped a police car trying to flee the scene. The incident led to Bynes infamously tweeting Barack Obama, “I don’t drink” and “Please fire the cop who arrested me. I also don’t’ hit and run. The end.” Yes, Amanda. “The end” indeed.
After five years of knock-down, drag-out torture, men across the nation can finally rejoice—the Twilight saga (aka, those five really shitty movies your girlfriend insisted you take her to) is finally over. At least for now. I think we can probably file more Twilight films up there with death and taxes. But in the meantime, we all get a much-needed break from the awkward musings of one Kristen Stewart, who never quite captivated male audiences as Bella Swan—probably because of things like this and oh yeah, let’s not forget this. And while he did indeed once star in a movie called Water for Elephants, we still got your back R-Patz. Bros before weirdos, always.
Baseball’s version of Madonna (not surprisingly, the two were rumored to have an affair back in ‘08), Alex Rodriguez has never shied from negativity in the media. But 2012 was certainly his banner year. Things basically all came to a head in October during the MLB playoffs, when A-Rod batted a robust .120. His performance got him rightfully benched, and if that wasn’t enough, he decided to use Game 1 of the American League Division Series to flirt with an Aussie model two rows behind the dugout. A-Rod allegedly tossed her a baseball with an inscribed plea for her digits, all while being in a highly publicized relationship with former wrestling beauty Torrie Wilson. Did we mention that A-Rod “earned” a $29 million salary in 2012? Now we did.
If you looked up the word “disgraced” in the dictionary ,we wouldn’t be surprised if you found a photo of Lance Armstrong. Cleary, 2012 wasn’t his year. Once the most decorated cyclist in the history of the sport, Armstrong saw all of his accomplishments vanish this year following a report released by the U.S. Anti-Doping Agency, which basically pegged him as the Tony Montana of performance enhancing drugs. After having all seven of his Tour de France titles stripped, the Armstrong Aftermath raged on as Lance said bye-bye to Nike, tons of sponsors, and his own Livestrong Foundation. All the while, Armstrong continues to deny ever taking or distributing PEDs. You have to admire the man’s stubborn consistency.
Following his name change to Metta World Peace in 2011, a more tranquil and benevolent persona was expected from the player formerly known as Ron Artest. Not surprisingly, however, MWP remained one of the most physical and dirty players in the NBA. It would have been a mostly low-key year for MWP if not for one incident in April that left most basketball fans sickened. After throwing down a dunk, Peace swung a vicious elbow to the skull of James Harden, which caused the bearded baller to suffer a concussion. The worst part—MWP claimed the blow was part of his post-dunk celebration. Sure it was Peace, sure it was.
It’s one thing to humor yourself with a two-minute YouTube clip, which is how most of America discovered Honey Boo Boo in early 2012. But an entire TV show? That’s what became of 7-year-old Toddlers & Tiaras star Alana Thompson, aka “Honey Boo Boo,” when she and her family got their own show, Here Comes Honey Boo in August. (Both shows appear on TLC, which ironically enough, once stood for The Learning Channel. Apparently, no more.) The show has been accused of exploiting the family, but the worst offense may be its impact on America’s growing obesity problem. What with grocery shopping trips to the local gas station, mass amounts of expired junk food won at the local auction, and, of course, Honey Boo Boo’s drink of choice—the infamous “Go-Go Juice,” a concoction of Mountain Dew and Red Bull.
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2012 Hall of Shame - Worst Celebrities and People in the News 2012
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Spartacus: The Making of a Gladiator
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5 Life Lessons We Can Learn from Pro Athletes
Get pumped for 2013 with athlete-inspired tips for improving your fitness level—and your life.
Working with some of the world’s greatest athletes on a day-to-day basis teaches y
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Beating the New Year's Day Hangover
Ring in 2013 a little too hard? Here are three ways to remedy a hangover if you overindulge.
1) BEFORE YOU DRINK
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Success Story: Fit and Influential After the NFL
ESPN College Gameday's, David Pollack drops 77 pounds after pro football career-ending injury.
DAVID POLLACK lives and breathes football. A former University of Georgia Bulldog and Cinncinati Bengal, his pro career was cut short after an injury.
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Easy Lunch Recipe: Curtis Stone's BBQ Chicken Quesdadillas
Got leftover chicken? Make this easy dish from the star chef.
With a 1-year-old son, Men’s Fitness contributor Curtis Stone knows the realities of getting a healthy dinner on the table after work, and he’s full of brilliant ideas for dishes, like
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What’s the Right Way to End a First Date?
Whether she blew your mind or bored you to the death, there's a non-awkward way to cap off the evening.
Q: Whether I’m into the girl or not, I never know how to end the first date without being super-awkward about it. Help!
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100 Best Athletes of 2012
We're reminiscing about the past year by giving a nod to the best athletes of 2012.
The year 2012 may be over, but its sports memories are alive and well in our minds.
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Success Story: From Overweight to Professional Model
Photo credit:
Tommy Garcia
Dan McMullen used to be embarrassed by how he looked. Today, people pay to take pictures of him.
Name: Dan McMullen
Height: 6'5"
Age: 26
Hometown: Cincinnati, OH
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Fit Food: The Benefits of Winter Squash
Acorn squash, butternut squash, spaghetti squash—it all packs a ton of nutrition and tastes pretty good too. So here are easy ways to cook it up.
Why you should eat more squash—and easy recipes to help you do it.
Sure, gourds might scream fall, but don’t chuck all of them out for the winter season like a moldy jack-o-lantern. This fleshy fruit (yep, believe it or not—it’s got seeds) has health benefits that you need year-round:
- It’s low in fat and full of dietary fiber, which keeps you feeling full and may help reduce the risk of developing type 2 diabetes.
- The bright orange color signals that butternut squash is packed with carotenoids, nutrients that help prevent against heart disease, says Elisa Zied, R.D., a dietician in New York City
- A one-cup serving packs nearly half of your daily dose of vitamin C.
Sound good? These five easy recipes make working squash into your diet a cinch—let's get started.
Whether you're in the mood for sweet or savory, this side dish has got you covered. Halve an acorn squash, scoop out the seeds, and add a little butter, kosher salt, and black pepper (or, sweeten the deal with brown sugar and cinnamon or a drizzle of maple syrup). Bake for about an hour at 400 degrees—the simplest side ever.
Hey cubicle-dwellers: this simple recipe definitely rivals the soup-and-sandwich joint down the block, so cook up a pot over the weekend to eat throughout the week. To start, peel, core, and chop one squash. Next, sauté a bit of celery and onions with butter, then add 3 cups of low-sodium broth and 1 cup of water. Cover, bring to a boil, and then simmer until the squash softens (about 30 minutes). Then, transfer the mixture to a blender or food processor and puree. Mix it up by adding other fruits and veggies: apples and cinnamon add sweetness; carrots, ginger, and a pinch of cayenne pepper ramp up the heat.
We know: sometimes you just want to faceplant into a heaping plate of pasta. But all you carb-conscious guys can skip the fettuccini in flavor of spaghetti squash, which delivers the same texture and heartiness. Halve the squash and remove the seeds, then roast at 350 degrees until softened (about 35 minutes). Once it's cooked, scoop out the flesh and toss with tomato sauce. You can up the nutritional content by adding other veggies like roasted zucchini, mushrooms, sauteed peppers, onions, or garlic. Still craving Italian? Top your plate with a turkey meatball.
Chili doesn't have to be loaded with calories and fat, and squash adds substance to this cold-weather staple. Instead of gorging on ground beef, opt for a lean meat like ground chicken or turkey, or go vegetarian. Start with a base of stewed tomatoes and tomato sauce. Next, toss in nutrient-rich veggies like squash, carrots, spinach, and zucchini. For more protein and fiber, add legumes like kidney or navy beans. Simmer with seasonings like a bay leaf, chili powder, and black pepper.
Heap a roasted squash on top of a bed of quinoa for a well-rounded meal. Though it's cooked like a grain, quinoa's actually a seed. It's a complete protein, which means it contains all of the amino acids we need. It's also a source of calcium and dietary fiber. So now's the time to give it a try.
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Recipes With Acorn Squash, Butternut Squash and Other Winter Squash
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The Top Six Diets of 2013
We decode all the latest weight-loss tricks and trends to help you lose that body fat and keep it off for good.
We decode all the latest weight-loss tricks and trends.
It’s time to stop pumping up that spare tire. To finally lose that body fat and keep it off, you need to pick a nutrition lifestyle you can live with—and then stick to it. We’ve summarized six of the most popular nutrition programs out there to help you find one that’s right for you.
"The biggest inhibitors to weight-loss success,” says Mike Moreno, M.D., author of The 17 Day Diet, “are boredom and plateaus.” Structured into four 17-day cycles, this diet mitigates both. Why 17 days and not 9 or 23 or 42? “Between Weeks 2 and 3, diets seem to stop working. You hit a frustrating plateau and your hard work seems to no longer be worth it.” Your body is designed to become as efficient as possible, as quickly as possible. “When you first start a new program, the digestion
process uses more energy to adapt, but as your body becomes accustomed to the new input, you burn less energy and thus your weight loss slows or even stops completely.” So, Dr. Mike, as he’s called, picked the median number of days, 17, and created a plan that cycles through four distinct phases with varying calorie counts and macronutrient ratios:
1. Accelerate: Trigger rapid weight loss (yep, some of it will be water) by reducing overall carbohydrates and eliminating all processed and simple carbs. Unlimited lean protein mobilizes fat burning. Significantly increasing hydration flushes toxins and improves digestion.
2. Activate: Alternate low- and higher-calorie days to boost metabolism, strip body fat, and sustain weight loss.
3. Achieve: Time to add back some healthy starch and celebrate with a glass of red wine, which is allowed in this phase but discouraged during the first two.
4. Arrive: Maintain your goal weight with healthy weekday meals and weekend treats.
● Dr. Mike doesn’t endorse disruptive gimmicks or lay claim to breakthrough science. He’s taken proven concepts and put them into a simple, nutritionally sound, and uncharacteristically fun strategy that can be done for 17 days or for life.
Learn more at the17daydiet.com.
The Body Fat Solution isn’t a diet. Developed by Tom Venuto, natural bodybuilder, personal trainer, and founder of a fat-loss support website called “Burn the Fat Inner Circle,” the site’s central thesis focuses instead on the emotional, psychological, and social factors that sabotage the success of any eating regimen.
“One of the reasons guys struggle with their weight may be one they don’t want to admit—emotional eating,” Venuto says. “Emotional eating means eating for reasons other than hunger, whether it’s stress, grief, social pressure, or a desire for comfort or escape.” In his book, Venuto teaches dieters how to identify the emotional triggers and replace them through goal-setting, visualization, and social support.
One of the most effective training tools Venuto uses is self-image reprogramming. “The benefits of cognitive psychology on weight management can’t be overstated. You can train your unconscious mind to change automatic behaviors that prevent you from attaining whatever goal you’ve set. Peer-reviewed science supports the idea that mentally rehearsing, visualizing, and affirming your goals helps you achieve them,” he says.
Try this: Every day, sit quietly for 5–15 minutes and imagine not just the body you’ve resolved to build but also the steps you’ll take along the way. See yourself going to the gym. Rehearse being in a social situation and refusing unhealthy food. As Napoleon Hill said in his seminal book Think and Grow Rich (1937), “What the mind of man can conceive and believe, it can achieve.”
Learn more at thebodyfatsolution.com.
An extension of vegetarianism, veganism is a dietary practice and lifestyle that eschews not only flesh foods but also dairy and eggs. While some vegans choose “cruelty-free” eating to protect animals and the environment, others do it to lose weight and improve overall health. According to research published in the British Medical Journal, obesity rates are lowest among vegans, as are rates of total cholesterol, LDL cholesterol, triglycerides, and blood pressure.
While veganism is restrictive, “the best way to approach it isn’t by cutting things out,” says Jack Norris, R.D., author and founder of Vegan Outreach, “it’s by adding them in.” First, make sure you include ample plant foods at each meal, especially ones high in protein such as soy meat, tofu, beans, falafel, and nuts. The idea is that if you load up on vegan foods, you’ll naturally eat fewer animal products. In spite of his own commitment to veganism, Norris doesn’t advocate rigidity. “I tell people to avoid obviously animal-based items, but don’t quibble over every ingredient. You don’t need to quiz the wait staff about whether there’s egg in the pasta or traces of dairy in the dinner rolls.”
As for ensuring adequate protein intake on a vegan diet, Norris says that if you eat a variety of vegetables, legumes, fruits, and grains, you’ll likely get enough. “It’s a myth that you need to get all your amino acids at one sitting. Your body collects different ones from different foods and assimilates them as needed,” he says.
If veganism seems too strict but you like the idea of eliminating most animal products, consider one of the following alternatives:
Lacto vegetarian: eats dairy products
Ovo vegetarian: eats eggs
Lacto-ovo vegetarian: eats dairy and eggs
Pollotarian: eats poultry and fowl
Pescatarian: eats fish and seafood
To learn more about how to transition to a vegan diet, visit jacknorrisrd.com.
The Paleolithic (or caveman) diet was first introduced to modern society in the mid-1970s. The Atkins diet shares some of the “paleo” principles, as does the ultra-low-carb approach. Unfortunately, those diets can be so restrictive that they’re unsustainable. It’s common for a dieter to rebound to an even heavier weight than he started with after an onerous induction phase. In response, athlete, author, and wellness expert Mark Sisson has created a “kinder, gentler” program with the Primal Blueprint that allows for some dairy, alcohol, and even chocolate, but the prevailing wisdom behind it is that the human gut has not evolved enough to benefit from much of the standard American diet.
“Grains have been part of the human diet only for 10,000 years, and our current reliance on them is deleterious. When you eat them—along with processed foods and sugars—you turn on genetic switches that control hormone secretion and in turn signal your body to increase inflammation, stockpile fat, and rely mostly on glycogen for fuel,” Sisson says. “You can become a muscle-building, fat-burning beast just like our ancestors by teaching your body to burn stored fat instead of sugar.” How do you do that? “Start by getting rid of the grains,” he says.
The Primal Blueprint–based diet encourages eating as much as you want of meat, fish, fowl, eggs, nuts, and vegetables. There are no recommended eating intervals, portions, macronutrient ratios, or caloric intakes.
If you’re ready to get in touch with your inner caveman, visit marksdailyapple.com.
The basic premise of IF is to periodically extend the amount of time between meals by choosing fresh, unprocessed foods and naturally reducing overall calorie consumption. Chances are, you already practice IF—it’s called sleeping. If you have your last meal of the day at 7 p.m. and the first one on the following day at 7 a.m., you break a 12-hour fast with breakfast.
The theory of IF exactly counters what we’ve all been told for years—that eating small, frequent meals is the best way to increase metabolism, maintain stable blood sugar levels, and burn body fat. But new data suggests that paradigm may not be as well-founded as previously believed. In fact, a research analysis of meal frequency and energy balance published in the British Journal of Nutrition found no difference between nibbling and gorging.
As with the Primal Blueprint (see previous slide), proponents of IF suggest that varying calorie intake aligns with our evolutionary history. During times of plenty, our ancestors feasted on the available food supply; during lean times, their bodies utilized stored energy for fuel and eliminated cellular waste through a process called auto-phagocytosis. Some research suggests that in the absence of fasting periods, our modern metabolisms are no longer able to shed the accumulated cellular chaff, and that the unhealthy buildup of debris contributes to many types of disease.
John Berardi, Ph.D., C.S.C.S., founder of Precision Nutrition, a nutrition coaching company, says that it’s not only possible to lose body fat by skipping the occasional meal (or meals) while preserving muscle mass and strength; it may actually improve your overall health. In his free e-book, Experiments with Intermittent Fasting, Berardi says that IF followers may have decreased triglycerides, LDL cholesterol, blood pressure, systemic inflammation, oxidative stress, and risk of cancer. There are endless ways to approach IF, but here are a few common protocols:
● Warrior Diet: 20-hr fast + 4-hr feed
● Lean gains: 16-hr fast + 8-hr feed
● Alternate-Day Fasting: 36-hr fast + 12-hr feed
● Eat, Stop, Eat: 24-hr fast, once or twice weekly
● Meal Skipping: brief, random fasts
Read more about IF at precisionnutrition.com
Developed by renowned fitness and nutrition expert, Harley Pasternak, the 5 Factor Diet is so simple you can count the concepts on one hand: three meals plus two snacks spaced evenly apart, each of which has all of the following five factors:
1. Healthy carbohydrates: whole grains, legumes, vegetables, and low-glycemic fruits (usually those with edible skin, edible seeds, or citrus)
2. Lean protein: nonfat Greek yogurt, poultry, shellfish, seafood, or egg whites
3. Fiber: at least 10 grams per meal and 5 per snack. Both types are important. Soluble fiber—found in lentils, apples, oranges, beans, psyllium, and cucumbers—attracts water and slows the emptying of your stomach, so you feel fuller longer. Insoluble fiber doesn’t dissolve in water and helps move food and waste through your digestive tract. It can be found in whole grains; brown rice; tomatoes; grapes; and dark, leafy vegetables.
4. Healthy fats: fish oils, avocados, and olive oil, with minimal use of dairy fats and frying oils
5. No-calorie beverage: water, sparkling water, green tea, and flavored waters.
Some research suggests that diet sodas may actually cause weight gain, perhaps because your satiety center feels cheated when the imitation sugar flavor doesn’t deliver the goods. “The No. 1 cause of death due to lifestyle factors is obesity,” Pasternak says. “Nobody’s dying from diet soda, so if you really want one now and then as a treat, that’s OK.”
●How much of each, you ask? Pasternak says not to get bogged down by weights and measures. “Focus on meal composition and frequency and you’ll naturally begin to eat less and lose more.”Visit 5factor.com for more information.
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New Diet Trends and Latest Health News
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Foods With Calcium: 5 Nutrient-Rich Dishes
Think only women need to worry about this essential mineral? Think again. Here, five foods rich in calcium—and why it's worth it to work them into your diet.
Five foods rich in calcium—and why it's worth it to work them into your diet.
That good old marketing campaign was indeed right: calcium does do a body good.
That said, the mineral goes far beyond just milk—and does much more than simply promote strong, dense bones. Calcium also plays a role in muscle contraction, a well-pumping heart and metabolism. Plus, if you’re skimping on calcium regularly, the risk of poor blood clotting, fractures, osteopenia or rickets (softer bones) increases over time. Yikes. Why chance it?
For adult males like you, 1000 milligrams is the daily rec, and if you’re savvy with what you’re eating or drinking, it’s fairly easy to hit. Try these easy ideas to work more calcium in your diet. (And let it be said: Vitamin D is needed for calcium absorption, so you might want to bone up—no pun intended—on your Vitamin D sources as well.)
8 ounces of plain low-fat yogurt contains about 40% of your RDA
Meet your brand spanking new (and incredibly fast) breakfast of champions: yogurt plus fresh fruit plus a handful or two of granola. Done and done—in 5 minutes or less. And while you might find Greek yogurt slightly more satisfying given its higher protein content, just know that the calcium content is slightly lower than with other types.
1 ½ ounces of mozzarella cheese contains about 33% of your RDA
This is not a green light to order pizza multiple times a week, but cheese is an easy source of calcium. Try out fresh mozzarella—slice it with tomatoes and basil for a starter salad—or toss shredded mozzarella into scrambled eggs for a protein and calcium-filled meal.
½ cup of tofu contains nearly 25% of your RDA
If you’re lactose intolerant or vegetarian/vegan, soy milk, edamame and tofu can be good calcium-rich options. How to eat it? Toss 6 ounces of firm tofu with broccoli, ginger, fresh garlic and black bean sauce in a pan and sauté with peanut or canola oil for a fast and hearty stir-fry.
6 ounces of orange juice contains 25% of your RDA
Here’s one more reason to love your morning swig of OJ (hopefully not straight from the carton). But there are other ways that you can work calcium-rich orange juice into your diet as well. Whisk it with fresh garlic, the juice of one lime, a pinch or two of cumin, salt, pepper and olive oil to make a citrus marinade for grilled chicken. Or add OJ in with a banana, low-fat plain or vanilla yogurt, frozen strawberries and ground flaxseed for a satisfying smoothie.
8 ounces of skim or low-fat milk contains about 30% of your RDA
Yes, this one’s tried and true—and fairly obvious. But if you still don’t like to drink it with meals? Try drizzling a little chocolate syrup into a glass of milk to cure your evening sweet tooth, or use it for speedy muscle recover after an extra-long run or heavy duty workout.
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Foods With Calcium: 5 Nutrient-Rich Dishes
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Skincare 101: Fighting Fine Lines and Wrinkles
Use these six strategies to smooth out the first signs of wrinkles.
Sure, a furrowed brow adds distinction to your appearance, but one wrinkle too many and you’ll force her to wonder Is he too old for me? Fine lines do come with age—t
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An Unbelievably Easy Greek Salad Recipe
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One-Off Workout: Kettlebell Speed and Power Complex
The ultimate kettlebell workout for more explosive power, speed and strength.
The ultimate kettlebell workout for more explosive power, speed and strength.
Every athlete wants an edge on the competition - be bigger, faster and stronger. This workout created by former UFC fighter, owner of Drench Fitness and HUMANFITPROJECT training correspondent, Adam Von Rothfelder, C.S.C.S. is intended for speed and power development along with assisting the body to adapt to heavier loads. It's recommended this is done once per week mixed in with your current program.
SLIDE TWO: The Workout
Perform for 30 seconds-on and 15 seconds-rest. Repeat for a total of 8 rounds.
Exercise Instructions
> Start in the push up position with feet wider than shoulders-width and hands on the kettlebells in a neutral grip.
> Explode forward with your lower body so your feet land just outside the kettlebells.
> With your back remaining straight, clean the kettlebells to your shoulders.
> Explode once more upwards bringing the kettlebells overhead.
Perform 15 reps per side for a total of 4 sets. Take 45 seconds - 1 minute rest in between sets.
Exercise Instructions
> Hold the kettlebell in a locked-out position over your head.
> Tip your hip out to one side and keep your legs locked.
> Perform the movement slowly and keep your eyes on the over-head kettlebell at all times.
> Return to start position and switch sides.
Perform the lunge and hold in the lower position for 5 repetitions (15 second isometric holds) Repeat on each leg for a total of 4 sets. Take 45 seconds - 1 minute rest in between sets.
Exercise Instructions
> In one arm, hold a single kettlebell over your head.
> Lunge forward with leg on the opposing side of the over head weight while dropping your other knee.
> Hold this position for 15 seconds.
> Return and repeat
Perform the squat and hold in the lower position for 3 seconds before jumping. Complete a total of 5 reps for 5 sets. Take 45 seconds - 1 minute rest in between sets.
Exercise Instructions
> While holding kettlebells at your sides, lower into the squat position with weight on your heels.
> Hold the squat for 3 seconds and jump explosively while allowing your shoulders to shrug upwards.
> Land softly and transition smoothly into another squat. Hold another 3 seconds.
>Repeat.
Perform for 30 seconds-on and 30 seconds-off for a total of 5 rounds. Take 45 seconds - 1 minute rest in between sets.
Exercise Instructions
> Holding a kettlebell in each arm. Clean/hop the weight up to your shoulders with some pop from your hips.
> Lower the weight and repeat with the opposite arm.
> Perform this movement as quickly and explosively as possible.
Perform 6 repetitions for a total of 4 sets. Take 45 seconds - 1 minute in between sets.
Exercise Instructions
> With kettlebells locked in the over-head position and your shoulder blades pulled together, slowly lower yourself into a squat position.
* This is a difficult movement, even for some of the most advanced athletes. If you cannot perform - substitute with a PVC pipe or bodyweight-only.
Perform 10 repetitions in each arm for a total of 5 sets. Take 45 seconds - 1 minute rest in between sets.
Exercise Instructions
> In the plank position, start by locking out one arm on a kettlebell in front of you.
> With the opposite hand holding another kettlebell, drive your shoulder blades up and together while performing the row.
> Return to the start position. Complete your reps and switch sides.
Page Title:
One-Off Workout: Kettlebell Workout for Strength, Speed and Power
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