Foot and Fitness Tips...

7 Muscle-Building Spring Foods

7 Muscle-Building Spring Foods


1 of 8

Say Hello to New Flavors This Season

Spring flower

shutterstock

It’s time to start shedding weight from those winter months, so load up your plate with the right fruits and vegetables. Spring is here, which means brighter days and brighter fruits and vegetables that can help you build muscle. The more color a food has, the more nutrient-packed it is—giving your body a jolt of nutrition. This season you could go all natural to help build a lean, ripped physique and to power through workouts more efficiently—you’ll thank us.


2 of 8

Artichokes

artichoke pizza

I know what you’re thinking, and no, artichoke dip won’t cut it. The cheesy appetizer will kill your macros. Instead, load up a salad with artichokes or use them to top off a pita pizza. Coming in at 64 calories and 10 grams of fiber, this medium-sized vegetable contains less than half the recommended daily allowance for fiber—38 grams. Fiber can play a vital role when you’re trying to drop some weight. For workout purposes, artichokes are packed with magnesium and potassium, which help maintain muscle integrity and control muscle contractions. 


3 of 8

Beets

Beet

If this past winter left you with less of a pump and had you dabbling in the supplements, you can stop. The reason: beets contain naturally occurring nitrates. Once the nitrates hit your blood, nitric oxide will start to widen your blood vessels — allowing oxygen to be more readily available throughout your body. With more oxygen and an improved blood flow, there’s no doubt that you’ll be pumping more iron this spring.


4 of 8

Spinach

15 Cheap Muscle-Building Foods That Aren't Chicken

The pump-enhancing action doesn’t stop at beets. Spinach is a solid choice, especially as part of a beet and spinach salad. Like its blood-circulating sidekick, spinach is rich in nitrates—no wonder why Popeye was a fan! Also, one cup of spinach has close to 200 percent of the daily value of Vitamin K—keeping your bones from weakening from all those heavy sets. 


5 of 8

Asparagus

Grilled Asparagus

The greener the better for this vegetable. Asparagus is another veggie that’s high in Vitamin K and fiber. It’s also a rare holder for glutathione—an antioxidant that’s comprised of three amino acids, which protect your cells’ DNA from damage. In the muscle world, glutathione can help reduce inflammation. Eating asparagus can also improve blood flow to working muscles, that’s because it’s abundant in folate. And to help you really lean out, the amino acid asparagine found in asparagus prevents unwanted water weight. 

 


6 of 8

Tart Cherries

10 Summer Superfoods to Help You Muscle-Up

Don’t throw out this fruit for the sugar content—you’ll regret it post-workout. A study published by Medicine and Science in Sports and Exercise indicated that tart cherries could decrease muscle damage after intense workouts. Why: Tart cherries contain the antioxidant compound anthocyanin, which has anti-inflammatory properties.


7 of 8

Strawberries

Pump Up Your Muscle Meals With A Sweet Flavor

Besides the fact that strawberries will add more flavor to a post-workout shake, they’ll also help speed up recovery. Strawberries’ bright color gives it away that they’re rich in antioxidants. When you’re pushing through a hard workout, your body produces free radicals, which can delay recovery time. However, adding strawberries to your post-workout shake can help offset this. 


8 of 8

Peas

peas

Have you ever found it odd that there’s a pea protein powder? Peas are packed with branched-chain amino acids—leucine, isoleucine, and valine. Also, one cup of peas contains nine grams of protein along with two other vital amino acids: arginine and lysine. Arginine is the precursor to NO, and lysine can help speed up recovery post-workout as well as play a possible role in hormone production. 

7 Muscle-Building Spring Foods

7 Muscle-Building Spring Foods


1 of 8

Say Hello to New Flavors This Season

Spring flower

shutterstock

It’s time to start shedding weight from those winter months, so load up your plate with the right fruits and vegetables. Spring is here, which means brighter days and brighter fruits and vegetables that can help you build muscle. The more color a food has, the more nutrient-packed it is—giving your body a jolt of nutrition. This season you could go all natural to help build a lean, ripped physique and to power through workouts more efficiently—you’ll thank us.


2 of 8

Artichokes

artichoke pizza

I know what you’re thinking, and no, artichoke dip won’t cut it. The cheesy appetizer will kill your macros. Instead, load up a salad with artichokes or use them to top off a pita pizza. Coming in at 64 calories and 10 grams of fiber, this medium-sized vegetable contains less than half the recommended daily allowance for fiber—38 grams. Fiber can play a vital role when you’re trying to drop some weight. For workout purposes, artichokes are packed with magnesium and potassium, which help maintain muscle integrity and control muscle contractions. 


3 of 8

Beets

Beet

If this past winter left you with less of a pump and had you dabbling in the supplements, you can stop. The reason: beets contain naturally occurring nitrates. Once the nitrates hit your blood, nitric oxide will start to widen your blood vessels — allowing oxygen to be more readily available throughout your body. With more oxygen and an improved blood flow, there’s no doubt that you’ll be pumping more iron this spring.


4 of 8

Spinach

15 Cheap Muscle-Building Foods That Aren't Chicken

The pump-enhancing action doesn’t stop at beets. Spinach is a solid choice, especially as part of a beet and spinach salad. Like its blood-circulating sidekick, spinach is rich in nitrates—no wonder why Popeye was a fan! Also, one cup of spinach has close to 200 percent of the daily value of Vitamin K—keeping your bones from weakening from all those heavy sets. 


5 of 8

Asparagus

Grilled Asparagus

The greener the better for this vegetable. Asparagus is another veggie that’s high in Vitamin K and fiber. It’s also a rare holder for glutathione—an antioxidant that’s comprised of three amino acids, which protect your cells’ DNA from damage. In the muscle world, glutathione can help reduce inflammation. Eating asparagus can also improve blood flow to working muscles, that’s because it’s abundant in folate. And to help you really lean out, the amino acid asparagine found in asparagus prevents unwanted water weight. 

 


6 of 8

Tart Cherries

10 Summer Superfoods to Help You Muscle-Up

Don’t throw out this fruit for the sugar content—you’ll regret it post-workout. A study published by Medicine and Science in Sports and Exercise indicated that tart cherries could decrease muscle damage after intense workouts. Why: Tart cherries contain the antioxidant compound anthocyanin, which has anti-inflammatory properties.


7 of 8

Strawberries

Pump Up Your Muscle Meals With A Sweet Flavor

Besides the fact that strawberries will add more flavor to a post-workout shake, they’ll also help speed up recovery. Strawberries’ bright color gives it away that they’re rich in antioxidants. When you’re pushing through a hard workout, your body produces free radicals, which can delay recovery time. However, adding strawberries to your post-workout shake can help offset this. 


8 of 8

Peas

peas

Have you ever found it odd that there’s a pea protein powder? Peas are packed with branched-chain amino acids—leucine, isoleucine, and valine. Also, one cup of peas contains nine grams of protein along with two other vital amino acids: arginine and lysine. Arginine is the precursor to NO, and lysine can help speed up recovery post-workout as well as play a possible role in hormone production. 

7 Muscle-Building Spring Foods

7 Muscle-Building Spring Foods


1 of 8

Say Hello to New Flavors This Season

Spring flower

shutterstock

It’s time to start shedding weight from those winter months, so load up your plate with the right fruits and vegetables. Spring is here, which means brighter days and brighter fruits and vegetables that can help you build muscle. The more color a food has, the more nutrient-packed it is—giving your body a jolt of nutrition. This season you could go all natural to help build a lean, ripped physique and to power through workouts more efficiently—you’ll thank us.


2 of 8

Artichokes

artichoke pizza

I know what you’re thinking, and no, artichoke dip won’t cut it. The cheesy appetizer will kill your macros. Instead, load up a salad with artichokes or use them to top off a pita pizza. Coming in at 64 calories and 10 grams of fiber, this medium-sized vegetable contains less than half the recommended daily allowance for fiber—38 grams. Fiber can play a vital role when you’re trying to drop some weight. For workout purposes, artichokes are packed with magnesium and potassium, which help maintain muscle integrity and control muscle contractions. 


3 of 8

Beets

Beet

If this past winter left you with less of a pump and had you dabbling in the supplements, you can stop. The reason: beets contain naturally occurring nitrates. Once the nitrates hit your blood, nitric oxide will start to widen your blood vessels — allowing oxygen to be more readily available throughout your body. With more oxygen and an improved blood flow, there’s no doubt that you’ll be pumping more iron this spring.


4 of 8

Spinach

15 Cheap Muscle-Building Foods That Aren't Chicken

The pump-enhancing action doesn’t stop at beets. Spinach is a solid choice, especially as part of a beet and spinach salad. Like its blood-circulating sidekick, spinach is rich in nitrates—no wonder why Popeye was a fan! Also, one cup of spinach has close to 200 percent of the daily value of Vitamin K—keeping your bones from weakening from all those heavy sets. 


5 of 8

Asparagus

Grilled Asparagus

The greener the better for this vegetable. Asparagus is another veggie that’s high in Vitamin K and fiber. It’s also a rare holder for glutathione—an antioxidant that’s comprised of three amino acids, which protect your cells’ DNA from damage. In the muscle world, glutathione can help reduce inflammation. Eating asparagus can also improve blood flow to working muscles, that’s because it’s abundant in folate. And to help you really lean out, the amino acid asparagine found in asparagus prevents unwanted water weight. 

 


6 of 8

Tart Cherries

10 Summer Superfoods to Help You Muscle-Up

Don’t throw out this fruit for the sugar content—you’ll regret it post-workout. A study published by Medicine and Science in Sports and Exercise indicated that tart cherries could decrease muscle damage after intense workouts. Why: Tart cherries contain the antioxidant compound anthocyanin, which has anti-inflammatory properties.


7 of 8

Strawberries

Pump Up Your Muscle Meals With A Sweet Flavor

Besides the fact that strawberries will add more flavor to a post-workout shake, they’ll also help speed up recovery. Strawberries’ bright color gives it away that they’re rich in antioxidants. When you’re pushing through a hard workout, your body produces free radicals, which can delay recovery time. However, adding strawberries to your post-workout shake can help offset this. 


8 of 8

Peas

peas

Have you ever found it odd that there’s a pea protein powder? Peas are packed with branched-chain amino acids—leucine, isoleucine, and valine. Also, one cup of peas contains nine grams of protein along with two other vital amino acids: arginine and lysine. Arginine is the precursor to NO, and lysine can help speed up recovery post-workout as well as play a possible role in hormone production. 

7 Muscle-Building Spring Foods

7 Muscle-Building Spring Foods


1 of 8

Say Hello to New Flavors This Season

Spring flower

shutterstock

It’s time to start shedding weight from those winter months, so load up your plate with the right fruits and vegetables. Spring is here, which means brighter days and brighter fruits and vegetables that can help you build muscle. The more color a food has, the more nutrient-packed it is—giving your body a jolt of nutrition. This season you could go all natural to help build a lean, ripped physique and to power through workouts more efficiently—you’ll thank us.


2 of 8

Artichokes

artichoke pizza

I know what you’re thinking, and no, artichoke dip won’t cut it. The cheesy appetizer will kill your macros. Instead, load up a salad with artichokes or use them to top off a pita pizza. Coming in at 64 calories and 10 grams of fiber, this medium-sized vegetable contains less than half the recommended daily allowance for fiber—38 grams. Fiber can play a vital role when you’re trying to drop some weight. For workout purposes, artichokes are packed with magnesium and potassium, which help maintain muscle integrity and control muscle contractions. 


3 of 8

Beets

Beet

If this past winter left you with less of a pump and had you dabbling in the supplements, you can stop. The reason: beets contain naturally occurring nitrates. Once the nitrates hit your blood, nitric oxide will start to widen your blood vessels — allowing oxygen to be more readily available throughout your body. With more oxygen and an improved blood flow, there’s no doubt that you’ll be pumping more iron this spring.


4 of 8

Spinach

15 Cheap Muscle-Building Foods That Aren't Chicken

The pump-enhancing action doesn’t stop at beets. Spinach is a solid choice, especially as part of a beet and spinach salad. Like its blood-circulating sidekick, spinach is rich in nitrates—no wonder why Popeye was a fan! Also, one cup of spinach has close to 200 percent of the daily value of Vitamin K—keeping your bones from weakening from all those heavy sets. 


5 of 8

Asparagus

Grilled Asparagus

The greener the better for this vegetable. Asparagus is another veggie that’s high in Vitamin K and fiber. It’s also a rare holder for glutathione—an antioxidant that’s comprised of three amino acids, which protect your cells’ DNA from damage. In the muscle world, glutathione can help reduce inflammation. Eating asparagus can also improve blood flow to working muscles, that’s because it’s abundant in folate. And to help you really lean out, the amino acid asparagine found in asparagus prevents unwanted water weight. 

 


6 of 8

Tart Cherries

10 Summer Superfoods to Help You Muscle-Up

Don’t throw out this fruit for the sugar content—you’ll regret it post-workout. A study published by Medicine and Science in Sports and Exercise indicated that tart cherries could decrease muscle damage after intense workouts. Why: Tart cherries contain the antioxidant compound anthocyanin, which has anti-inflammatory properties.


7 of 8

Strawberries

Pump Up Your Muscle Meals With A Sweet Flavor

Besides the fact that strawberries will add more flavor to a post-workout shake, they’ll also help speed up recovery. Strawberries’ bright color gives it away that they’re rich in antioxidants. When you’re pushing through a hard workout, your body produces free radicals, which can delay recovery time. However, adding strawberries to your post-workout shake can help offset this. 


8 of 8

Peas

peas

Have you ever found it odd that there’s a pea protein powder? Peas are packed with branched-chain amino acids—leucine, isoleucine, and valine. Also, one cup of peas contains nine grams of protein along with two other vital amino acids: arginine and lysine. Arginine is the precursor to NO, and lysine can help speed up recovery post-workout as well as play a possible role in hormone production. 

6 Spicy Recipes to Help Burn More Fat

6 Spicy Recipes to Help Burn More Fat


1 of 7

It’s All From A Chili Pepper…

corbisimages.com

Hot sauce and salsa makes any dish better, and it isn’t just a meal pick-me-up. Capsaicin is an active compound that’s found in chili peppers, which is the foundation for salsa and hot sauce. A study completed by the British Journal of Nutrition found that incorporating capsaicin-containing food into a daily diet can lead to sustained fat oxidation. Fat oxidation is when stored fat is broken down into smaller particles, ultimately leading to weight loss. To get your fat burn on, click on through to find out what recipes you should start cooking. 

Recipes provided by Rojo’sLee Kum Kee, Bibigo, and Beanitos


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Spicy Sriracha Chili Wings

Lee Kum Kee

What You’ll Need

  • 22 oz chicken wings
  • 1/3 cup Lee Kum Kee Sriracha Chili Sauce
  • 1 cup Lee Kum Hoisin Sauce
  • 2/3 tsp ground black pepper
  • 1 tbsp cooking oil

Directions

  1. Mix 2/9 cup of Lee Kum Kee Sriracha Chili Sauce, 2/3 cup of Lee Kum Kee Hoisin Sauce with ground black pepper and cooking oil as marinade. Marinate wings for 4 hours or overnight. 
  2. Preheat oven to 450 for 15 minutes. Bake wings for 45 minutes.
  3. Add 1/9 cup of Lee Kum Sriracha Chili Sauce and 1/3 cup of Lee Kum Kee Hoisin Sauce in a bowl and add baked wings. Mix well and serve. 


3 of 7

Spicy Sriracha Chili

Bodybuilding Recipes - Turkey Chili

What You’ll Need

  • 1 Ib of ground turkey
  • 2 tbsp oil
  • 4 oz onions, chopped
  • 1 can kidney beans
  • 2 tbsp tomato paste
  • 2 tbsp chili powder
  • 2 tbsp cilantro, chopped, garnish

Marinade

  • 2 tbsp Lee Kum Kee Sriracha Chili Sauce
  • 2 tbsp Lee Kum Kee Oyster Flavored Sauce

Directions

  1. Heat oil on high heat in a medium pan. Brown ground turkey in batches.
  2. Add onion, Lee Kum Kee Sriracha Chili Sauce, and chili powder. Cook mixture for 2 minutes. 
  3. Stir in Lee Kum Kee Premium Oyster Flavored Sauce and the remaining ingredients, except cilantro. Bring mixture to a boil. Then, simmer until thickened.
  4. Garnish with chopped cilantro. 

SEE ALSO: Absurdly Hot Chili Peppers Are Actually Amazingly Good For You


4 of 7

Veracruz-Style Tilapia

Rojo’s

What You’ll Need

  • 1 (15-oz) Rojo’s Homestyle Fresh Cut Salsa – Hot
  • 2 tbsp capers, drained
  • Zest and juice of 1 lime
  • 1 Ib tilapia filets (about 4)

Directions

  1. In a zip top bag, combine Rojo’s Homestyle Fresh Cut Salsa — Hot, capers, lime zest, and juice. Place filets in salsa mixture, close and seal top and refrigerate 1-2 hours. 
  2. Preheat oven to 325. Remove bag from refrigerator, pour contents into baking dish, spooning salsa over to coat fish. 
  3. Bake 30 minutes or until fish is firm and looks white. 

SEE ALSO: Spice It Up: Cajun Catfish Tacos


5 of 7

Fire Roasted Ribs

Rojo’s

What You’ll Need

  • 1 rack pork ribs, cut into 3 rib sections
  • Salt & black pepper to taste
  • 1 (15-oz) Rojo’s Fire Roasted Salsa

Directions

  1. Preheat oven to 400. Place ribs into baking pan prepared with pan spray and season with salt and pepper. Bake, uncovered, at 400 for 15 minutes.
  2. Cover ribs with Rojo’s Fire Roasted Salsa and cover pan. Reduce oven to 300. Bake for 3 hours or until pork pulls away easily from the bone. 
  3. Uncover and bake an additional 15 minutes. 

SEE ALSO: Championship Spareribs Recipe With Sweet Apple BBQ Sauce


6 of 7

Athlete Nachos

Beanitos

What You’ll Need

  • 1 Ib ground bison
  • Taco seasoning mix
  • 1 red pepper, cut into small pieces
  • 1 bunch fresh spinach, cut into thin strips
  • Shredded white cheddar cheese
  • Slices of fresh jalapeno
  • Grape tomatoes, sliced in half
  • Avocado slices
  • Cilantro
  • Scallions
  • Beanitos Restaurant Syle or Hinto of Lime chips
  • Lime wedges
  • Pumpkin seeds

Directions

  1. Cook the bison with the seasoning mix in a large frying pan. A few minutes into the cooking process, add the spinach and red pepper. Cook until the meat is no longer pink and the spinach is wilted, 5-7 minutes. Drain off some of the fat at this point.
  2. Arrange the chips on the a baking pan. Top with the meat mixture and sprinkle with a handful of cheese, jalapeno slices, and scallions. 
  3. Broil this for about 90 seconds, keeping an eye on it the entire time. It may take longer or shorter, take it out when the cheese starts to bubble. 
  4. Top with remaining ingredients. Transfer the nachos to a large serving dish. 

 


7 of 7

Bibigo’s Gochujang

Expand your palate by trying authentic Korean flavors. Gochujang sauce contains gochu peppers, which also contain capsaicin. 

What You’ll Need

  • 4 tbsp garlic, sliced
  • 1 cup water
  • 1 pinch salt
  • 6.5 grams cooked brown rice
  • 1 oz Sukjunamul
  • 1 oz Sigeumchinamul
  • 1 oz cooked bulgogi
  • 1/4 cup shitake mushrooms – sliced
  • 1 onion, thinly sliced
  • 1 tsp cooking oil
  • 1 dash sesame oil
  • 1 cup chopped vegetables
  • Gochujuang

Directions

  1. Add oil to a pre-heated pan and saute the garlic for 30 seconds with a pinch of salt. 
  2. Slice shiitake mushrooms and onion into thin pieces.
  3. In an oil coated pan, saute the onion with salt until it turns trasparent. Empty the onion on a place and in the same pan saute the mushroom with salt. When the mushroom and onion have cooled, lightly toss with sesame oil and serve. 
  4. Put the rice in a wide bowl and top with the garlic, sukjunamul, sigeumchinamul, and vegetables.
  5. Top with bulgog and serve with gochujang sauce. 

 

6 Best Candy Swaps

6 Best Candy Swaps


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When The Cravings Hit…

candy

Simply put: candy is bad for you. But there will be days when the Snickers bar is calling your name, and it seems a lot more appetizing than your rice puffs. A candy bar or rice puffs? The candy bar wins, but your physique soon won’t. But there’s light at the end of the tunnel — healthy candy that’s ok to indulge on. Click your way through to chocolate-filled sweetness

SEE ALSO: The Key To Your Workout: Dark Chocolate


2 of 7

Reese’s Peanut Butter Cups

Corbis

All someone has to say is chocolate and peanut butter and you’re sold. It’s by far the best combo ever, and you don’t dare to look at the nutrition profile of a Reese’s Peanut Butter Cups. Soon enough one of those turns into five and you’re macros for the day are destroyed. Two cups pack 210 calories, 13 grams of fat, and 21 grams of sugar. Need we say more?

The Fix: UnReal Milk Chocolate Crispy Quinoa Peanut Butter Cups. One cup only contains 80 calories, 5 grams of fat, 5 grams of sugar. The plus: it’s made with quinoa — hello muscle-building leucine. 

$17.97 for 3 bags, getunreal.com


3 of 7

Hershey’s Milk Chocolate Bar

Corbis

All chocolate, nothing more — the ultimate way to satisfy any sweet tooth. While a Hershey’s Milk Chocolate Bar can get the job done it will also cause an insulin spike when it’s not warranted — good bye muscles.

The Fix: Hershey’s Special Dark Chocolate Mildly Sweet Chocolate Nuggets with Almonds. Four pieces contain 190 calories, 13 grams of fat, 21 grams of sugar, and 3 grams of protein. The added benefit of this candy is that each piece contains an almond. Almonds are rich in omega-3 fatty acids and dark chocolate is a powerful source of antioxidants. Also keep in mind that moderation is key. 


4 of 7

Haribo Gold-Bears Gummi Candy

Corbis

Gummi bears are the a prime choice for when your craving something fruity, yet Haribo Gold Bears Gummi Candy are made with ingredients that will sabotage your physique — even if the serving size is just 17 pieces. The ingredients list reads: corn syrup, sugar, gelatin, dextrose, citric acid, corn starch, artificial and natural flavors, fractionated coconut oil, carnauba wax, beeswax coating, and artificial colors Yellow 5, Red 40, and Blue 1. Do you really want to be ingesting all of that?

The Fix: Nuts.com’s Organic Gummy Bears. These bears are made with organic rice syrup, organic cane sugar, gelatin, organic carrot juice, organic aronia juice, organic black currant, organic cucuma, natural flavor, citric acid, ascorbic acid, and organic sunflower oil. Isn’t it nice to come across something that doesn’t have Red 40 or artificial flavors?

Price varies depending on size, nuts.com


5 of 7

M&M’s Milk Chocolate

Corbis

Portion control can be totally lost with these chocolate covered crunchy pieces — five will soon be 35. One serving size of M&M’s Milk Chocolate contains 240 calories, 10 grams of fat (6g sat fat), and 30 grams of sugar.

The Fix: UnReal Candy Coated Milk Chocolates. Forty pieces will only give you 170 calories, 7 grams of fat (4g sat fat), and 15 grams of sugar. That’s almost half of the amount of calories and sugar compared to M&M’s. 

3 bags for $17.97, getunreal.com


6 of 7

3 Musketeers Bar

Corbis

Do you really need to consume that large 3 Musketeers bar?

The Fix: Save yourself on this one and opt for the minis. This chocolate is actually considered the healthiest among chocolates because it’s lower in fat.. While one large bar contains 240 calories, 7 grams of fat, and 36 grams of sugar, seven mini pieces contain only 170 calories, 5 grams of fat, and 27 grams of sugar. 


7 of 7

Snickers Bar

Corbis

Everyone loves the classic Snickers bar. Yet one bar packs a punch: 215 calories, 11 grams of fat, and 20 grams of sugar. 

The Fix: Make your own. This recipe comes from Detoxinista.com

What You’ll Need

Makes 6 full-size bar of 12 minis

For the nougat

  • 1/2 cup creamy almond butter
  • 2 tbsp maple syrup
  • 1 tbsp coconut flour

For the caramel filling

  • 12 soft Medjool dates, pitted (about 3/4 cup packed)
  • 1/3 cup water
  • 1/4 tsp salt
  • 1/2 tsp vanilla extract
  • 1 tbsp coconut oil, melted
  • 1/4 cup chopped peanuts

For chocolate coating

  • 1 cup dark chocolate chunks
  • 1 tsp coconut oil

Directions

For the nougat layer combine the almond butter, coconut flour, and maple syrup in a bowl. Then press the dough onto a baking sheet that’s lined with wax paper — creating a rectangle shape for the dough. It should be 1/2 inch thick. Place in freezer to set. While that is freezing, combine the dates, salt, vanilla, and coconut oil, and water in a blender. Blend until smooth and creamy. Remove the nougat from the freezer and spread the caramel filling on top. Next, spread chopped almonds on top, and put it back in the freezer for 30 minutes. For the chocolate coating mix the chocolate chunks and coconut oil in a bowl and melt it in the microwave. Then remove the bars from the freezer and slice into 6 or 12 bars. Spread the chocolate on the bars, and return them back into the freezer for 15 minutes. 

SEE ALSO: People Who Eat Lots Of Candy May End Up Dropping Like Flies

5 Unusual Nutrition Tips For Fat Loss

5 Unusual Nutrition Tips For Fat Loss


1 of 6

Habits That Facilitate Fat Loss

If you’re reading this article, there’s a good chance your goals are to burn fat and build a lean physique. After all, isn’t that the goal of most people when they first start working out and caring about their nutrition?

With all that said, there’s a ton of great information regarding effective methods, but there are also unusual nutrition tips that can actually help you lose body fat. 

SEE ALSO: The 12 Laws of Fat Burning

This article was written by our friends at Pretty Fit


2 of 6

Eat More Pickled Foods

A healthy gut indicates an efficient metabolism; therefore eating foods that are high in probiotics will keep it functioning properly. They’ll not only do that but also boost your immune system and reduce inflammation.

To get a daily dose of probiotics, eat pickled foods like sauerkraut. Try adding sauerkraut and pickles (from salt, not vinegar) to your diet a few days per week. 

SEE ALSO: Eat Right To Beat Seasonal Blues

 


3 of 6

Eat More

12 Ways to Eat Clean All Year Long - Lean Meats

Eat more to lose more? It sounds counter intuitive. Most popular nutrition plans and diets call for the consumption of fewer calories, but the truth is, if you restrict your diet to lose weight your metabolism slows down–making the weight loss journey more difficult.

So how do we solve this problem? Eat more protein.

Protein is critical for building muscle and having more muscle on your body will allow your body to burn fat more efficiently.

A few easy ways to add more protein into your diet is by eating a complete breakfast, and to invest in a good whey protein powder. We recommend whey over soy or casein protein because not only does it help you build muscle faster, studies show that whey exceeds soy and casein when it comes to increasing your body’s metabolism.


4 of 6

Drink Tart Cherry Juice

10 Summer Superfoods to Help You Muscle-Up

Tart cherry juice is not only delicious, but it’s great for heart health and digestive health. On top of that, studies show that tart cherry juice can help improve muscle recovery and sleep quality.

This is important for fat loss and a key to maintaining a healthy metabolism and muscle growth is dependent on sleep quality. Try drinking a cold glass of tart cherry juice before bed. 


5 of 6

Put Cinnamon In Your Coffee

12 Ways to Eat Clean All Year Long - Cinnamon

If you’re someone who can’t get your day started without a cup of coffee than this tip is for you. Next time you grab a cup of Joe, skip the creamer and grab cinnamon!

The reason: cinnamon has an awesome health benefit. Studies show that cinnamon contains anti-hyperglycemic properties, which means it can help regulate blood sugar levels—a key to staying healthy and losing weight.


6 of 6

Eat Slower

It’s known that taking more time to eat can help you consume fewer calories. So if your nutrition program calls for a decrease in total calories, try eating meals slower.

On top of the benefits of a decrease in calories, eating slower can help you digest your food better and potentially absorb more nutrients from the food you eat.

The Body-Reboot Workout Program

The Body-Reboot Workout Program

If you want to lose weight or are a beginner in need of a jump start, we’ve got your back, training you with enough variety and intensity to keep your body guessing. And if you seek to bust through plateaus and sculpt lean muscle, dial in for the ultimate moves. 

This four-week plan, by IFBB pro Stacy Naito, D.O., fosters muscle confusion, changing sets and reps weekly so you never get bored. Throw fat burning into overdrive with a mix of plyo and strength training, working your body from top to bottom. “This program eases the beginner into a consistent regimen, which slowly ramps up, offering the perfect strategy for reaching fitness goals,” says Naito. 

SEE ALSO: Our Muscle & Fitness Hers’ Beginner’s Guide

Topics: 
WWE Diva Charlotte’s Kettlebell Workout

WWE Diva Charlotte’s Kettlebell Workout


1 of 10

The Workout

What can kettlebells do for your body? Pretty much everything. “Kettlebells are adaptable for a variety of exercises and because of their unique design, they can be used for strength, endurance, and core conditioning,” explains Gino Caccavale, Hers technical adviser, who put together this routine. “The swing and torque of the kettlebell engages the core on every movement, targeting balance and stability.” WWE Diva Charlotte demonstrates how to use the all-in-one training tool to shape sleek, toned muscles, cut fat, and build the strength she needs to dominate inside the ring and look great outside of it. 

Meet WWE Divas Champion Charlotte.

This workout was shot on location at BFX Studio (BFXStudio.com) in New York, NY.


2 of 10

Pop & Drop Hip Thrust

Works: Chest, Hips, Abs

  1. Begin in top of pushup position with hands on top of kettlebells, palms facing each other and legs extended behind you, abs tight.
  2. Perform a deep pushup, then jump feet forward, landing between kettlebells .
  3. Immediately thrust hips back and extend legs to return to pushup position.
  4. Do 2 sets of 20 reps. 


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Swinging Sidestep

Works: Core, Hips

  1. Stand holding kettlebell by the handle in front of body, feet slightly wider than shoulder width. Bend knees slightly and hinge forward from hips.
  2. Swing kettlebell to chin height, bringing left foot beside right foot.
  3. Step back left foot to start while lowering weight, keeping elbows soft. Repeat on opposite side, stepping right foot to meet left as your swing the bell.
  4. Do 2 sets of 10-12 reps per side. 


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Threaded Lunge Lantern Pull

medium-charlotte

Works: Shoulders, Core, Legs

  1. Stand holding kettlebell in left hand with arm extended and palm inward. Lunge back with left leg, bending knees 90 degrees.
  2. Pass the ball under your right hamstring, grasping it with your right hand.
  3. Stand back up and pull kettlebell up with right hand to shoulder height, as if holding a lantern, elbow in line with shoulder and feet together. 
  4. Repeat on opposite side. 
  5. Do 2 sets of 12-15 pulls per arm. 


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Tree Chop

Works: Shoulders, Core, Legs

  1. Stand with feet slightly wider than hip-distance apart holding kettlebell outside right hip. 
  2. Using core, swing kettlebell up and across the body, pivoting on right foot. When kettlebell is parallel to floor on left side of body, lower it back to right hip. Allow the momentum of the kettlebell swing to drive the movement. 
  3. Do 2 sets of 20 reps per side. 

Watch Charlotte demonstrate the kettlebell tree chop exercise.


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Cross Hip Row

WORKS: BACK, CORE

  1. Place kettlebell on floor between arches of feet with legs slightly wider than hip width. Bend forward from waist and grab the kettlebell with your left hand, placing right hand above right knee.
  2. Row kettlebell up to left side, elbow passing hip and keeping weight close to body.
  3. Lower weight back to floor and repeat. Do 10–12 reps, then switch sides and repeat, lifting weight with right hand.
  4. Do 2 sets total per side. 


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Figure-four Biceps Curl

WORKS: BICEPS, CORE, GLUTES, LEGS

  1. Stand with feet wider than shoulder width, holding handle of kettlebell in right hand in front of left shoulder and supporting kettlebell in left hand.
  2. Bending knees, swing weight to outside of and behind right leg. Reach down to grasp handle with left hand.
  3. Explosively hoist kettlebell upward across body, curling it with left hand to right shoulder and hold. Repeat movement, swinging weight to outside of and behind left leg and catching it with your right hand.
  4. Do 2 sets of 8 per side with heavy weight. 


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Squat to Balance Extension

WORKS: TRICEPS, GLUTES, LEGS 

  1. Stand with feet slightly wider than hip width, holding weight bell-side up at chest height. Squat down, bending knees deeply and bringing elbows just inside knees.
  2. Stand up, lifting left thigh parallel to floor; at the same time, extend arms up, holding handle sides.
  3. Lower weight behind head, keeping elbows close to body and balancing on right leg. Straighten arms.
  4. Lower leg to floor and back to squat position.
  5. Do 2 sets of 16 reps. 


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Gladiator Hold

Mosaic Test

WORKS: SHOULDERS, CORE, HIPS, GLUTES 

  1. Begin in side plank, right palm on floor in line with shoulder. Hold kettlebell in “rack” position in left hand; cross left leg over right knee.
  2. Straighten left arm until it’s aligned with right. Hold 5 seconds, engaging core, then lower left elbow to start.
  3. Do 2 sets of 10 controlled, slow repetitions per side. 


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Double Bell Getup

WORKS: SHOULDERS, CORE

  1. Lie faceup on floor with a kettlebell in each hand, arms extended over shoulders. Keep legs open into a wide “V” on the floor.
  2. Using core strength, exhale and draw upper body off floor until you’re sitting up fully, keeping arms extended and legs on floor.
  3. Slowly lower back to floor, keeping arms extended.
  4. Do 2 sets of 12 slow repetitions. 

SEE ALSO: The 12 Best Bodies in WWE History

6 Foods Proven to Boost Low Testosterone and Increase Sex Drive

6 Foods Proven to Boost Low Testosterone and Increase Sex Drive


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Low Testosterone

Grow Muscles With Natural Testosterone and GH Boosters

If your sex drive is low and your progress is stalling in the gym, hormones could be to blame. Testosterone, your bodybuilding asset, is at its peak during your 20’s, but soon after it dips 1.6% per year after 30. Going ham in the gym is a sure fire way of boosting T, but there are other options that will up the levels. Before you go off running to the nearest supplement store, try enhancing testosterone levels from food — you are what you eat!

SEE ALSO: 7 Workout Routines for Better Sex


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1) Egg Yolks

Egg Benefits - Egg Yolk

Eggs should be in your diet already, specifically egg yolks. Yes, I know you’re saving your fat macros, but the yolk contains more nutrients than the white. The t-boosting micronutrient in the yolk is vitamin D3, a bioidentical hormone for testosterone because it’s a cholesterol-derived steroid hormone. Proving this, a study published by Hormone & Metabolic Research indicated that total testosterone and free testosterone had increased by 400 percent after supplementing with vitamin D3 for over 12 months. 

SEE ALSO: 4 More Reasons to Load Up on Eggs


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2) Cruciferous Vegetables

Superfood: Brussels Sprouts

Cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower) are an anti-estrogenic food because they release a compound called indole-3 carbinole. This compound gets converted to DIM (di-indollyl methane), which converts estrogen into safer forms — allowing for appropriate levels of free testosterone. Free testosterone easily binds to androgen receptors to increase sex drive, build muscle, reduce fat, and boost your performance in the gym.

SEE ALSO: 5 Ways to Cook Kale


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3) Oysters

An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it — putting you at risk for a deficiency. The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

SEE ALSO: Grilled Oysters With Spinach & Feta


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4) Garlic

garlic

This food won’t just flavor up a meal but also raise your t-levels. Garlic contains a compound called diallyl-disulfide, promoting a hormone that triggers T production. There have been animal studies confirming that garlic raises t-levels when combined with a high protein diet.

SEE ALSO: 10 Superfoods for Super Health


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5) Spinach

15 Cheap Muscle-Building Foods That Aren't Chicken

Another reason why Popeye loved spinach was that it amped up his t-levels. This green, leafy vegetable is packed with the mineral magnesium. Magnesium plays a vital role in muscle development and reproductive function. Biological Trace Element Research published a study showing that magnesium increases free and total testosterone in athletes and non-active individuals. 


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6) Mushrooms

The Secret Fat-Fighting Power of Mushrooms

Pile your plate up with mushrooms if you want to see your testosterone levels surge. Mushrooms prevent the production of the enzyme, aromatase. Aromatase converts androgen to estrogen —preventing free testosterone from binding to androgen receptors. 

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