4 Tricks To Replace Carbs With Cauliflower

Low carb, yet delicious… we’ll cauli that a success.

More about Chris Tina Bruce

This 14 year-old deadlifts more than you

Rachel McInnis is pretty serious about CrossFit. She's dedicated. She's strong. She's 14 years old.

23 Mouthwatering Peanut Butter Recipes That Will Make You Swoon

To celebrate National Peanut Butter Day make sure you’re celebrating deliciously.
Peanut butter is a excellent source of protein and good fats, although very high in calories so enjoy sparingly.  Better for those cheat days...

Diagrams That Make Cooking So Much Easier

Diagrams That Make Cooking So Much Easier

Including easy ingredient substitutions, meat cuts, and more.

Fitness Tip: The Ball Squeeze - Video

The Ball Squeeze is an excellent way to hit your core abdominal region with the use of your fitness ball.


Muscle Groups Worked in This Exercise: Pectineus, Adductor longus, Adductor Magnus and Gracilis

Preparation: Lie on your back and place your arms at your sides with your palms facing the floor. Grasp the ball between your calves with your legs extended.

Breathing: Inhale to grasp the ball, exhale after exercise.

Execution: Grasp the ball with your calves, inhale and lift the ball off the floor. Squeeze the ball between your calves as hard as you can and then release; alternate between squeezing and releasing for 20-30 seconds breathing normally while you do this. After 20-30 seconds, exhale and release back down to the floor.

Why Your Muscles Get Sore and What You Can Do About It

When you're struggling to walk down the stairs the day after a tough workout, should you view your soreness as proof you worked hard, or as a sign you overdid it? The truth is somewhere in between. Let's learn about where soreness comes from and how to keep it from making you miserable.

What Soreness Is

That next-day soreness isn't from lactic acid or any toxins produced during exercise. Think about it: if it were, the soreness would start at the gym and resolve over time. Instead, it's called delayed-onset muscle soreness (or DOMS) because it begins several hours afterward, and peaks (on average) around two days after exercise.

Reasons Why Soda Is Terrible For You.."Killing You."

A recent study showed how drinking too much diet soda for a long period of time can end up hurting your teeth as much as chronic abuse of methamphetamines or crack cocaine.

The acids in each substance eat away at tooth enamel, the hard outer surface of the tooth that protects your pearly whites from cavities, cracks, and discoloration.

Soda doesn't just rot your teeth. Either sugar-free or sweetened soft drinks have at one point been linked to obesity, depression, and diabetes.

We've gathered the scariest findings from recent soda studies:

• Soda increases your risk of heart attack. Researchers from the Harvard School of Public Health, published March 2012 in the journal Circulation, found that drinking just one sugary beverage a day was associated with a 20 percent increase in a man's risk of having a heart attack over a 22-year period.

Top 10 Tricks for a Healthier, High-Energy Workday

Working at an office can be surprisingly unhealthy. Between sitting all day, eating poorly, and enduring never-ending stress, your office can take a few years off your life. Here's how to stay healthy and energetic at the office.

10. Eat Healthy, All Day Long

Ever have those days at work where you just feel exhausted and can't get anything done? There are a lot of ways to solve that problem, but the #1 fix is healthy eating (starting with breakfast). You should eat your most hearty meal in the morning, when you need the most energy, and continue eating healthily throughout the day to avoid crashes during your productive time. Eating lunch away from your desk can help, too.

9. Set Up a More Ergonomic Workspace

It may not seem like it, but sitting at your desk all day can wreak havoc with your wrists, back, neck, and other body parts if done improperly. Thankfully, it's really easy to set up an ergonomic workspace, without spending a ton of money. Most of it is practicing good posture and positioning your keyboard and mouse properly, though a good office chair is a good investment.

Fiber: The Diet Workhorse

Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet.

If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories."

Olesya The Beautiful Bikini Clad Russian Contortionist

Top 10 Reasons to Exercise Regularly (Besides Losing Weight)

You've been told a hundred times that exercise is good for you, and it's true—but it's good for a lot more than just losing weight or building muscle. Here are 10 other benefits you'll see from just a little daily exercise.

Control the Damage From Overeating

Here's what you need to know...

• Any meal over 750 calories (not including the peri-workout nutrition period) results in a measurable amount of fat storage, regardless of macronutrient profile.
• Glycogen-depleting workouts done before a cheat meal can help counteract its detrimental effects.
• Eating a low-glycemic meal a couple of hours before a big meal can improve carbohydrate tolerance and quell the appetite.
• Taking thermogenic and nutrient-partitioning supplements before pigging out can undo much of the damage.
• If you ignore any or all of the preceding tips, you can do a modified Pulse Fast the day after the meal to set you right.

Fat Burners: Do They Work?

Fat Burners: Do They Work?

Over the years there have been many new supplements that have came to market promising the world. How does one know what to use? What actually provides a good return on the financial investment? Sure literature may show it works, but compared to a placebo, how much did it work? 1% better? With so much competition for our supplement budget it is essential that a bodybuilder on a limited budget purchase supplements that work.

So, what supplements really work to burn fat? In this article I will attempt to discuss the supplements that I feel are worth the money and that I believe should be in everyone's arsenal.(e.g., calcium).

Low Fat Apple Cake

Low Fat Apple Cake

Nutritional Info

• Calories: 248
• Protein: 5.0g
• Carbohydrates: 44.0g
• Fat: 5.0g
• Cholesterol 85mg
• Sodium 354mg
• Potassium 109mg

Preparation Time 15 min
Cooking Time 50 min
8 servings

The Ultimate Home Workout for Women

The following are a few simple exercises that you can do at home that require no specialized other than basic equipment that you may find around your home that you can do to tone up and look great!
The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one.



Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits.

Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching.

Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat.

Eating a Rainbow Every Day

Though you can’t literally eat a rainbow, you can consume a rainbow of colors in your produce.  Because beneficial vitamins and phytochemicals are found in a variety of fruits and vegetables, to get enough of them in your diet means consuming a spectrum of produce.  Certain colors are equated with certain nutrients*, too, such as orange and the antioxidant beta-carotene.  Foods sharing the same color have specific properties that target specific diseases.  Cancer experts recommend eating from each of the following rainbow groups daily as a measure of prevention:

Fitness Tip: Sodium and Your Diet

Fitness Tip: Sodium and Your Diet - Who doesn't like the taste of salt?

As a way of lowering your blood pressure, keeping salt in your meal plan in check is another important way to support your overall health. Read labels, and watch out for prepared foods that contain large amounts of salt such as soups, snacks, and even some sodas. If you are craving salt, try enhancing your food flavor with fresh squeezed lemon or lime juice or some NO sodium or low sodium seasoning.

Fitness Tip: Eat More Food

Fitness Tip: Eat More Food - How many times have you starved yourself into either not losing weight or even gaining the weight back from your latest diet plan. Most diets and most people make a huge mistake and cut so many calories out of their meal plans that they put their bodies into what we call protection or starvation mode. Yes, your body is defending against you starving it. It is a natural occurrence in all people, and it can be the biggest nutrition mistake you can make.

Remember to EAT, but make sure that you are doing the following healthy meal plan tips.
a. Reduce caloric intake no more than 500 calories from your maintenance levels.
b. Eat more early and less later - Breakfast should be the biggest meal of the day.
c. Eat 5-6 small meals daily
d. Eat every 3 hours
e. Do not eat at least 3 hours before bedtime
f. Balance is the key - Not too much protein, fat or carbs
g. Eat high quality lean proteins - Fish, lean Poultry and very lean Red Meats
h. Eat high quality Carbs - 100% Whole Grains, high in fiber
i. Drink plenty of Water - Green Tea and Low or No calorie fluids
j. Keep Sugar to a minimum - Use Splenda or Stevia as a sugar alternative
k. Keep sodium in check - No extra salt added to your meal plan
l. Eat foods from the most natural state possible - Processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

Skinny Dip: Cantaloupe Chutney

Food for Thought: Serve this tasty chutney as a dip or as a topping for whole grains, steamed veggies, chicken, fish or tofu.

• 4 cups diced cantaloupe (about 1 melon)
• 1⁄3 cup golden raisins
• 1⁄3 cup minced red onion
• 1⁄4 cup sugar
• 1⁄4 cup water
• 3 tablespoons white-wine vinegar
• 1 teaspoon ground cumin

Combine all ingredients in a medium saucepan. Place pan over medium-high heat and bring mixture to a boil. Reduce heat and simmer for 25–30 minutes, until cantaloupe breaks down. Cool to room temperature, then drain (but reserve the liquid to use as a marinade for another dish). (Makes 10 servings).

Per serving: Each 1⁄4-cup serving contains: 62 calories; 0 g total fat; 0 g saturated fat; 16 g carbohydrates; < 1 g protein; 0 g dietary

How small amounts of certain foods can reduce cholesterol

Plant sterols occur naturally in a host of foods—primarily soybean oil, nuts, seeds, legumes and some fruits and vegetables. Because plant sterols are chemically similar to cholesterol, the human body tends to absorb them and pass cholesterol out of the body as waste. The net result is that consuming foods rich in plant sterols can reduce the body’s blood cholesterol levels. The U.S. Food and Drug Administration (FDA) allows food companies to declare the heart benefits of plant sterols on product packaging.

What are plant sterols? - Plant sterols are compounds found naturally in everyday foods like vegetables oils, nuts, seeds, fruits and vegetables. They have a chemical structure similar to cholesterol. U.S. diets containing these foods provide 140–400 milligrams of plant sterols per day.

How effective are plant sterols at lowering LDL cholesterol? - Numerous studies have concluded that consuming at least 2 g of plant sterols a day is associated with an average 10% reduction in LDL cholesterol.

How do plant sterols lower cholesterol? - Because plant sterols have a similar chemical structure to cholesterol, they block the absorption of cholesterol in the small intestine.