7 Amazing Body-Toning Desserts

Just because you’re working on toning up your body, doesn’t mean you can’t enjoy deliciously indulgent foods. These super healthy desserts are amazing at building muscle, and all taste fantastic to boot.

Avocado ice lolly

Avocado ice cream

Don’t be put off by the high fat content of avocados – around 70% of that fat content is made up of monounsaturated fats, which help to prevent the breakdown of muscle. A 2014 Swedish study showed that people with higher amounts of unsaturated fat in their diet displayed lower fat levels and more muscle than those who ate primarily saturated fats.

Although it might sound like an alien concept, avocado actually tastes delicious when used to make light and creamy avocado ice lollies. All you need to do is blend avocado up with almond milk, lime juice and a pinch of sugar (or natural sweetener) until smooth, and then throw the mixture into moulds in the freezer. Alternatively, swap the almond milk for cream and put the mixture into an ice cream maker, and you’ve got avocado ice cream.

Quinoa pancakes

While pancakes are a delicious and filling way to round off a meal or start your day, they’re also making you fat without you even realising. According to research published in the American Journal of Clinical Nutrition, the refined carbohydrates often found in pancakes can lead to increased cravings for food throughout the day.

Luckily, these red quinoa pancakes solve that problem, while adding an extra muscle-building boost to this fluffy dessert. Coconut oil and coconut milk are used instead of regular milk and butter, and sugar is taken out of the equation by adding coconut palm sugar. Add red quinoa to the pancake mixture before cooking to give an extra bite and zest to the dish.

Quinoa is a fantastic source of muscle-friendly protein. It’s also unique in that it contains the full range of essential amino acids, which combine to fight off free radicals within the body and improve muscle development.

Pineapple and banana sorbet

If you want to build muscle and you’re planning to start hitting the gym hard, you absolutely have to add pineapple to your diet. Not only is it high in vitamin C to speed up muscle recovery, pineapple also contains bromelain, which helps with protein digestion and reduces muscle inflammation.

You can make a delicious pineapple and banana sorbet by blending pineapple chunks with banana, lime juice and sugar, and then chilling the mixture for three hours before running it through an ice cream maker.

The banana in this tasty sorbet gives you an extra muscle-building bonus. Bananas are great for maintaining optimum glycogen levels, which slows down the break up of protein reserves in your muscle tissue.

Coconut milk milkshakes

Put a healthy, muscle-toning twist on normal milkshakes by creating a delicious coconut milk milkshake. It couldn’t be easier to prepare – if you’ve got coconut milk, banana, vanilla, honey, ice cubes and a blender then you can’t go wrong.

Coconut milk is all about keeping your muscles in peak condition. Its high level of magnesium helps to reduce post-workout muscle soreness and improve the health of your nervous system. Your joints and bones will become stronger as well, because coconut milk contains phosphorous, which works in tandem with calcium to increase bone strength.

Peanut butter protein balls

A tasty dessert that takes 10 minutes to make, doesn’t require any baking, and provides a double hit of protein to build muscle – sound too good to be true? Then you haven’t tried these delicious peanut butter protein balls yet.

It’s just a case of mixing up protein powder, ground nuts, peanut butter and agave nectar (we’d suggest skipping the chocolate chips) into bite-size balls, and then popping them in the fridge.

The protein powder provides the main body-toning power of this dessert, but peanut butter is no slouch either. Each tablespoon of natural peanut butter contains 3.5g of protein, as well as poly- and monounsaturated fats. 

Spinach and blueberry smoothie

Seems there really was some truth behind Popeye’s penchant for spinach. In a study at Rutgers University, researchers identified a type of phytoecdysteroid found in spinach that boosts muscle development by 20 per cent.

You can enjoy spinach in dessert form with this sweet but super healthy spinach and blueberry smoothie. Simply whizz some fresh spinach up in a blender with fresh blueberries, a banana, and the fruit juice of your choice – both apple and pomegranate juice work really well.

As well as covering up the distinct taste of spinach, blueberries are packed full of antioxidants, and contain polyphenols, which reduce inflammation and increase muscle recovery rate.

Cottage cheese fruit salad 

Cottage cheese has long been a favourite snack of gym-addicts, and for good reason. Because it’s so high in protein (a whopping 25g of protein per 200g serving), cottage cheese increases your body’s production of natural growth hormone. This hormone was found to be a major contributor to both muscle gain and fat loss in a 2009 study published in the Journal of Clinical Endocrinology.

With it’s tangy, salty taste, cottage cheese isn’t up everyone’s street, so try sweetening it up by adding it to a fruit salad. Make sure you mix in the cottage cheese well in advance of eating it, as this gives the cheese plenty of time to absorb the sweet flavours of the fruit.

https://uk.lifestyle.yahoo.com/7-amazing-body-toning-desserts-080015083.html

Because Gyms Are So Last Season! (Stomach, Glut, and Leg Exercises You Can Do At Home!)

How many times have you enrolled at the gym, never to go? How many times have you gone, and just lingered in the background, too ashamed to get on any of the machines, or take any of the classes?

Fortunately, you don't have to worry about exposing your bulge to the outside world anymore. Gyms are so last season, and there is a new set of effective, vibrant, and yes, enjoyable exercises that you can do in the comfort of your home!

Gone are the days of heavy equipment and that confused look that you give this apparatus when you're too embarrassed to ask for help. You can now get the benefits of a full gym workout from your living room, and you never have to neglect your cat or goldfish, or miss that episode of How I Met Your Mother ever again. These exercises can be done from any room in your house, and at any time. You simply need to commit to making a few changes, and pretty soon you will be rocking that sexy, summer body you've only ever dreamed of.

Where Do You Start?

The laws of physics do not change. Neither do the laws of physical exercise. Stretching and getting your muscles warm and ready before you proceed with any form of exercise is, therefore, a given. You cannot just throw yourself into a workout, regardless of how mild it is, and regardless of your levels of fitness. So warming up before you start is imperative, and here are a couple of ways that you can do this.

• Head Rolls - Bend your head forward, then roll it gently to the right side, then hang your head back so that you look up, and then roll your head gently to the left, before you return it to the starting position, head bent forward, eyes facing the floor. Repeat in the opposite direction. Repeat on both sides until your neck is warm and stretched.

• Shoulder Rolls - Let your arms hang gently at your side. Roll your shoulders forward for five counts, and then backward for five counts. That is one repetition. Two or three repetitions should warm up your shoulders. Try marching on the spot while you do this warm up for an overall effect.

• March On One Spot - Starting by marching on the spot, you can then march forward and then backward. Move your arms in a pumping motion up and down, and in rhythm with your steps. Keep your elbows bent, and your fists soft throughout the warm-up!

• Touch Your Toes - Let me set your mind at ease from the word go here: you will not be successful on your first try. Start by comfortably touching your knees, breathing throughout the stretch. As you exhale, you should reach for your toes until you feel a light stretch up the back of your legs. After you have gone as low as you can, come up slowly and reach for the ceiling. You should be breathing in and out until your hands are resting by your side again. Repeat! A couple of times!!!

• Knee Lifts - Stand tall, imagine you're a tree. Or a skyscraper! Bring alternate knees up, so that they touch the opposite hand. Keep your back straight throughout, and imagine that you are trying to connect your naval with your spine. Your supporting leg should be slightly bent. You should aim to complete 30 knee lifts in 30 seconds, at least!

• Knee Bends - Ten repetitions of this warm up exercise should do the trick. Starting with your feet shoulder-width apart, your hands reaching out in front of you, lower yourself about 10 cm and then slowly come up.

• Heel Digs - Keep your front foot pointing up, and place the heel of the pointing foot out in front of you. Punch out on each dig, keeping your supporting leg bent slightly throughout the exercise.

• Hundreds - After you have lowered yourself to about 10 cm, as you did for knee bends; stretch both hands out in front of you. With your hands facing the floor, do one hundred pulses, before you raise yourself back up to standing. It helps to do this exercise with your back against a wall. Just one set is enough. Maintain a naval to spine connection throughout the exercise.

These are just a few warm-ups, but they are sufficient to get you warmed up and ready for the real workout. Depending on your level of fitness, once you have completed the exercises above, you will feel like you have already had a solid workout. It is, however, only the beginning.

Areas of focus are your core, butt, and legs, as these are the most common problem areas for anyone. Male or female, we could all do with a firmer butt, a more toned midsection, and killer legs. The following Stomach, Glut, and Leg Exercises are some of the most effective around. You can also do them while you catch up with your soapies or that series you just haven't been able to get to!

The great thing about leg and butt exercises is that they usually work together. So, when you do one exercise, say, for your legs, it automatically benefits the other muscle growing out of where your legs meet just below your waist. Stomach exercises, however, are usually done in isolation. You can fit all these exercises into one routine, however.

After you warm up, you will be ready for the hard part. And the next part is just that, HARD!

Scintillating Squats:

For a firmer butt and thighs, then you will be hard-pressed to find a better exercise. It might help you to do this exercise using a firm dining room chair to begin with. Stand in front of the chair, almost like you are about to take a seat. Place your feet shoulder-width apart, and you can relax your arms at your side or stretch them out in front of you for extra balance. Lower yourself from the knees, bending them until they form a right angle, or until your butt touches the chair. DO NOT SIT DOWN ON THE CHAIR! Imagine instead that there is a fire in the seat, and as soon as you touch it, come back up to standing. You should feel the effects of this after about two sets of 24. Feel free to do more!

Languid Lunges!

This exercise is also very good for firming your Gluteus Maximus and your thighs. Imagine you are going to do the splits, right leg forward, and left leg back. Lower yourself into a lunge, until both your legs form 90-degree angles. With your weight firmly in your heels, slowly come back to begin, or the split stance. Maintain a naval to spine connection throughout, with your back straight. Never place your knees over your toes. Repeat this 24 times for each leg.

Raising Cane (oops, Calves)

Standing straight, move slowly onto your toes. Without locking your legs, lift the heels off the ground. Then, lower your heels slowly back to the ground again. For added resistance, try doing this exercise with light weights in your hands. About 24 reps should do!

Building Bridges

Lying on your back, you bend your knees. Keep your heels close to your butt and bring your hips up off the floor until a straight line forms from your knees to your shoulders. Keep your feet shoulder-width apart, and they should also be kept flat on the floor. Squeeze your butt as you come up, and maintain a constant naval to spine connection. Do at least two sets of 20 reps each, and try not to let your knees point outwards!

Stomach Crunch Time

Still on your back, bend your knees, keeping your hands behind your ears. Your lower back should be kept pressed into the floor as you raise your shoulder blades about 3 inches off the floor. Lower them slowly. Avoid tucking your neck into your chest on the upward movement, and never use your hands to pull up your neck! At least two sets of 24 reps each should suffice!

Oblique What?

On your back, knees bent and together, lift your feet off the floor. With the right hand behind the right ear, you extend your left arm out. The lower back should be pressed into the floor as you lift your shoulder blades off the floor, curling the upper body diagonally across the chest towards your left knee. Lower down slowly. One set of 24 on each side will create a serious burn. Burning is very good!

Back Raises

This exercise helps a lot with your posture. You lie chest-down on the floor, placing your hands at your temples. You can extend your hands out for more of a challenge. Keep your legs together, and your feet raised off the ground. Raise your shoulders off the floor, about 3 inches, and then slowly lower them down. Keep your neck long and your eyes to the ground as you do two sets of 24 reps each.

Cooling Things Down!

Cooling down should take you at least five minutes, but you can take all the time you need to recover. If you cannot do all of them at one sitting, don't worry, it will get better. You just need to be committed, and know that you will reap what you sow.

The most effective cooling down exercises are those that involve stretching. You will feel like you have reset your internal clock, and that you have prepared your body adequately for recovery after exercise. Caring for your body in this way will ensure that it will carry you well through this life, and look good doing it too.

Here are a few suggestions:

• The Buttock Stretch - Held for 15 seconds, you lie on the floor, your knees to your chest. You then cross your legs, right over your left thigh, clasping your hands around the back of your left thigh. You then slowly pull your left leg towards your chest and hold for 15 seconds. Repeat for the other leg.

• Hamstring Stretch - Still lying on the floor, you raise your right leg, left leg bent with your left foot placed firmly on the floor. Then you pull your right leg towards yourself, keeping it straight all the time. Hold it closer to your thigh and not at your knee.

• Thigh Stretch - Still on the floor, you lie on your right side. Holding the top of your left foot, you pull this foot gently towards the left buttock. Keeping the knees touching, this stretches the front of the thigh. Repeat on the other side.

• Inner Thigh Stretch - Sitting down on the ground, keep your back straight. Then you bend your knees, touching the soles of your feet together. With your hands firmly on your feet, lower your knees towards the ground.

• Calf Stretch - Keeping your left leg straight, step forward on your right leg, keeping it bent and leaned forward slightly. Lift your heel off the ground, although this should happen naturally. Now try to place your left heel back on the ground. Repeat for your other heel.

So you see, you don't need the gym at all. You do not need that fancy equipment that they advertize on TV to get a real workout too. You just need to be comfortable, and have a bit of space, about the length of your body, and you're good to go.

There is no need for those awkward shower scenes anymore or that unnecessary pressure to 'do something' every time someone throws a gaze your way. Just put in your favorite CD or DVD, roll out a yoga mat (entirely optional), have some water and a towel handy, and start working your way to the body of your dreams.

Again, don't expect to be able to do all these exercises the first time, and that is quite alright. You just start, make the first move, and keep on going once you've started. Soon enough, you will be doing them like a pro. They will become second nature to you, and you will start to see the rewards, and feel them, in no time.



http://ezinearticles.com/?Because-Gyms-Are-So-Last-Season!-(Stomach,-Glut,-and-Leg-Exercises-You-Can-Do-At-Home!)&id=8826463

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

Why do I feel pain after exercise?

Have you ever felt sore after starting a new activity or pushing yourself harder than usual during a workout?

Muscle pain that shows up a day or two after exercising can affect anyone, regardless of your fitness level.

But don’t be put off. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness.

Dr Jonathan Folland, an expert in neuromuscular physiology from Loughborough University, explains how to avoid sore muscles after exercise.

Why do my muscles feel sore after exercising?

Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), is common when beginning a new exercise programme, changing your exercise routine, or increasing the duration or intensity of your regular workout.

When muscles are required to work harder than they're used to, or in a different way, it is believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by lactic acid build up, however, lactic acid is not involved in this process.

Who can DOMS affect?

Anyone can develop DOMS, even those who have been exercising for years, including elite athletes. DOMS can be alarming for people who are new to exercise and it can give their initial enthusiasm to get fit a real hammering. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them.

The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. Unless you push yourself hard, you’re unlikely to develop DOMS after your next exercise session.

What type of activities can cause DOMS?

Any movement you're not used to can cause DOMS, in particular, movements that cause the muscle to contract while it lengthens (called eccentric muscle contractions). Examples of eccentric muscle contractions include going down stairs, jogging or running downhill, lowering weights (such as the lowering phase of a bicep curl) and the downward motion of squats and push-ups.

How long does DOMS last for?

DOMS typically lasts between three and five days. The pain, which can range from mild to severe, usually occurs one or two days after the exercise. This sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain of an injury, such as muscle strains or sprains.

How can I treat DOMS?

There is no one simple way to treat DOMS. Nothing is proven to be 100% effective. Treatments such as ice packs, massage, tender-point acupressure, anti-inflammatory drugs, such as aspirin or ibuprofen, and rest may help ease some of the symptoms.

DOMS doesn't generally require medical intervention. However, seek medical advice if the pain becomes debilitating, or you experience heavy swelling or if your urine becomes dark.

How can I prevent DOMS?

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness.

There is little evidence that warming-up will be effective in preventing DOMS. However, exercising with warmed-up muscles will reduce your chance of injury and improve your performance.

While stretching has many benefits, there is currently no evidence that stretching before or after exercise helps to reduce or prevent DOMS.

Can I continue exercising with DOMS?

You may exercise with DOMS, although it may feel uncomfortable, especially during the warm-up phase. You may find the pain goes away during the session but it will return after exercising once your muscles have cooled down.

If the pain makes it hard to exercise, then it is advisable to refrain from the activity for a few days until the pain eases. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.

Will I keep getting DOMS?

DOMS is a type of muscle conditioning, which means your muscles are adapting to the new activity. The next time you perform the same activity, or exercise at the same intensity, there will be less muscle tissue damage, less soreness, and a faster recovery.

http://www.nhs.uk/Livewell/fitness/Pages/why-do-I-feel-pain-after-exercise.aspx

Top 10 fashion health hazards

10 shocking ways fashion affects your health

From skyscraper heels to skin tight jeans, many of us repeatedly choose style over comfort. However, this could be bad news for your health. Here are the top 10 items of clothing which can put your health at risk.

Fashion health hazard 1: Skinny jeans

Skinny jeans may be fashionable, but wearing skin-tight denim and other close-fitting trousers can have health repercussions for both women and men. For men, wearing tight trousers can cause overheating of the testes, lowering sperm count and causing fertility problems. For women, wearing skinny jeans can increase your chances of developing thrush. Furthermore, squeezing into skin-tight trousers can cause nerve compression, leading to tingling or numb thighs.

Fashion health hazard 2: High heels

Once reserved for special occasions, women are now increasingly opting to wear heels on a daily basis, which could lead to a whole host of health problems. Regularly wearing high heels can cause poor posture, put pressure on your joints, and lead to a range of conditions including arthritis, hammer toes, back pain and tendon injuries – and that’s before you take into account any heel-related accidents! Minimize damage by limiting your heels to 1.5 inches for daily wear and wearing insoles to help reduce the pressure on joints. Swapping to wedges will also give you more support.

Fashion health hazard 3: Flip-flops

While they may look more comfortable – and less dangerous – than high heels, flip-flops can also generate their fair share of health problems. In fact, in Britain the NHS reportedly spends £40 million a year treating injuries caused by wearing flip-flops. As wearing flip-flops offers no arch support or heel cushioning and forces you to adapt how you walk, the casual footwear can lead to joint pain, shin splints and orthopaedic problems. As with heels, flip-flops have their place, but they are better reserved for the beach and replaced with more supportive shoes for everyday wear.

Fashion health hazard 4: Sexy underwear

Ladies, we all like to look our best in our underwear, but donning synthetic fabrics and thongs could leave you feeling far from sexy. Not only can rough materials cause chafing and infections to delicate skin, but wearing synthetic materials can encourage yeast organisms to multiply, increasing risk of thrush. Furthermore, wearing thongs can easily contribute to the spread of bacteria, leading to urinary tract infections. To help prevent any nasty itches, swap skimpy, synthetic underwear for pretty cotton briefs for daily wear.

Fashion health hazard 5: Y-fronts

Guys, you may not have lacy underwear or thongs to contend with, but your underwear could still be causing you problems. Just as with tight trousers, wearing tight-fitting Y-fronts can cause overheating and lead to reduced sperm production and fertility for up to 11 weeks. While these effects are temporary, if you are trying for a baby it is important to keep things cool by swapping tight briefs for boxer shorts at all times.

Fashion health hazard 6: Piercings

According to survey results published in the British Medical Journal, 25 per cent of body piercings lead to complications including swelling, bleeding and infection. Furthermore, even if you avoid infection, jewelry can lead to rashes and itching for those with nickel allergies, while dangly earrings can damage the ear tissue as it is stretched and pulled down by their weight. To accessorize your look without putting your health at risk, always go to a reputable piercer for new piercings, opt for hypoallergenic jewelry where possible and reserve heavy earrings for special occasions.  

Fashion health hazard 7: Slimming underwear

Slimming underwear (or control pants) are a big seller, endorsed by many a celeb and loved by ladies everywhere. However, while they may pull in all your lumps and bumps and help you look streamlined and leaner in your favourite dress, Bridget Jones style tummy-control underwear could also affect your health. Similar to a corset, control underwear puts increased pressure on the stomach, often leading to heartburn, breathing problems and digestive problems. Conditions such as irritable bowel syndrome can also be worsened by such restrictive underwear.

Fashion health hazard 8: Handbags

With the rising number of gadgets and accessories many women haul around, you could be carrying around several pounds of weight on your shoulders every day. While you may not feel the effects of this right now, lugging around a heavy handbag can eventually lead to serious back problems and neck pain as well as poor posture. Don’t wait until the damage is done – do your health a favour and try clearing out all non-essential items and switching to a smaller bag.

Fashion health hazard 9: Tight shirt collars and ties

If you often suffer from headaches, tingly ears or blurred vision at work, it may be that your shirt and tie are to blame. Wearing tight shirt collars and ties can reduce blood flow to the brain and increase intraocular pressure (pressure inside the eye), causing these symptoms. The restrictive items of clothing can also limit neck movement and lead to muscle tension in the back and shoulders. To reduce these symptoms, make sure you buy shirts with the correct collar size and loosen your tie. Also, wash your ties regularly to avoid bacterial infection.

Fashion health hazard 10: Bras

While we are not suggesting you need to ditch your bra entirely, it’s important to make sure that, if you are wearing one, you are wearing one that fits. It is thought that more than 70 per cent of women are wearing the wrong bra size, and this can lead to a range of health problems including back, neck and breast pain, breathing difficulties, poor posture, skin irritation, circulation problems and even irritable bowel syndrome. Breast size can change over time so, rather than guessing your size, make sure you get measured to ensure you are getting the support you need.

http://www.realbuzz.com/articles/top-10-fashion-health-hazards/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

http://www.realbuzz.com/articles/quick-seafood-paella/

Practicing Yoga For Skeletal Health

Yoga has been used as a practice for furthering the health of mind, body and spirit for more than 5,000 years. Although yoga originated in the east, its appearance and place in western culture has increased in recent years. It has become a regular part of health and exercise routines for busy moms, earth-loving hippies and professional athletes alike. The benefits of regular yoga practice are many, but yoga for skeletal health is one of the most important and often overlooked reasons for practicing yoga.
When we think of getting into shape and being physically healthy, we usually think about toning and shaping our muscles, keeping off extra weight and maintaining the shape of our outward physiques, which yoga can certainly help us do. We don't always think about our bones, our spine and our skeletal system. Yet, our skeletal system is what holds the rest of it together. When things go wrong in our spine and joints, it's like falling apart from the inside out.
Let's explore some of the ways yoga practice can help the body stay structurally aligned so everything else can keep doing its beautiful job.
Yoga Helps Maintain Bone Density
The bones in the body contain living tissues that need to be built and replenished in order to be healthy. Regular yoga practice has been shown to increase the density and mass of the bones, giving the bones a better chance of staying strong and guarding against osteoporosis. Focus on tree pose, bridge pose or any triangle poses to help build bone strength.
Yoga Improves the Flow of Fluids in the Joints

In order for joints to work properly, they need to produce a fluid called synovial fluid. Regular practice of yoga poses promote the flow and production of this fluid in the body creating joint mobility and healthy cartilage for an active, healthy lifestyle. No one likes being slowed down by achy joints. Try sun salutations to stimulate the production and flow of needed fluids for the joints.
Yoga Strengthens the Supporting Muscles around the Joints
Yoga poses that target balance and stability cause the smaller stabilizer muscles around the joints to kick in and strengthen themselves. Strong stabilizer muscles around the joints protects them from misuse and injury during activity and movement in everyday life. Focus on chair pose, tree pose, eagle pose and star pose for building the supporting muscles around the joints.
Yoga Improves Posture
Regular practice of yoga poses is one of the best ways to align and lengthen the spine. It also strengthens the core and brings awareness to the way we are holding our bodies. Many people who practice yoga regularly report having increased awareness of their posture in other daily activities. Try bridge pose, boat pose, mountain pose and forward bends for good posture.

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Non Traditional Ab Exercises for Amazing Abs

you want amazing looking abs, forget about the traditional ab exercises like crunches, sit ups and leg lifts. There are a number of exercises that you can do that will give you better results, including a leaner body in less time. These non traditional ab exercises will boost your metabolism, while working your entire body, including sculpting your abs.

One of the best ways to gain abdominal definition is through compound exercises that require trunk stabilization, while limiting the amount of rest between sets of these exercises.

You can perform these exercises in a superset or tri-set formula. Pick two of the exercises below, like squats and overhead presses, and perform them back to back with no rest in between as a superset. Do 3-4 supersets and limit your rest between sets to 60 seconds or less to really ramp up the fat burning and lean muscle building effect.

Here's a list of compound exercises to choose from:

1. Squats

2. Deadlifts

3. Bench Press

4. Overhead Presses, especially one arm presses

5. Chin Ups/ Pull Ups

6. Rows

7. Renegade Kettlebell Rows

8. Turkish Kettlebell Get Ups

All of these exercises will work more than one muscle group and require your abs to work hard to stabilize your trunk.

You will find that front squats will work your abs more than the traditional placement of the bar on your traps of your back. With the weight out front your abs will have to work overtime to stabilize your mid section and aid with the lift. To do a front squat you will need to rest the bar across your clavicles and shoulders. Step up under the bar, placing the bar against your clavicles and shoulders. From there you can use your arms/ hands one of two ways. You can cross your arms in front of you and under the bar. You then lift your crossed arms up against the bar and use your fist to push back against the bar, keeping it in place. The other option is to bend your arms straight back so that you elbows are point straight ahead and level with the bar. You then take a reverse underhand grip under the bar and keep it in place on your shoulders. A lot of people lack the flexibility to do this, so the first option may be the better.

Single arm overhead presses can give you the most beneficial ab work. The stabilization work involved when pressing overhead with one arm is greater than when using two arms, especially if you do not use your off-hand to stabilize yourself by holding onto something.

Renegade rows and Turkish Get Ups are great kettlebell exercises. The Turkish Get Up is too involved an exercise to actually outline here, but you can find videos demonstrating them on YouTube. However, I would recommend enlisting a certified kettlebell instructor to teach the exercise to you.

Renegade rows are an excellent indirect ab exercise. Place two large kettlebells on the floor shoulder width apart. Assume a pushup position, balancing yourself on the two kettlebells and spread your feet shoulder width apart to stabalize yourself. Lift one kettlebell up in a rowing motion while balancing yourself on the other kettlebell. Return the kettlebell to the floor and repeat on the other side. Renegade kettlebell rows is an amazing exercise because it will test all of your stabilizer muscle from your core, to your back musculature and shoulder and wrist stabilizer muscles.

All of these exercises provide the benefit of stronger abdominal muscles while building lean muscle mass. That additional lean muscle mass will increase your resting metabolic rate, which will help you burn more calories and lose the fat covering the strong abdominal muscles you are build.

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Key Benefits Of Performing Yoga For Heart Health

Yoga is an ancient technique that focuses on breathing, meditation, and the body. Practicing yoga instills a deeper awareness of your emotions, mind, and physical well-being, which allows you to be more in tune with your mind, body, and spirit. Those who choose to perform yoga for heart health reasons get the added benefits of improved cardiovascular health along with increased lung capacity, and better respiratory function as a result. It's a great way to naturally decrease inflammation, build muscle, and boost blood circulation.
Four Key Ways Yoga Helps Your Heart
Not only is yoga a good way to stay in shape, it can do much more for you than simply tone your muscles. Here's how it can literally improve the health of your heart.
1. Improves blood pressure.
Long-term blood pressure can potentially damage the walls of blood vessels and weaken the heart, which may cause plaque build-up and possibly narrow and/or block arteries. This condition is the leading cause of stroke and heart attack.
While a lack of exercise and poor diet are key players in contributing to high blood pressure, there's also the element of stress. Yoga practice is a great way to help in treating high blood pressure due to its ability to diminish the body's reaction to ongoing stress.
2. Encourages physical activity.
People who are primarily physically inactive are literally twice as likely to develop heart disease as opposed to those who regularly exercise according to health experts. Yoga enhances flexibility and strength, which greatly improves cardiovascular health.
Studies show that individuals who perform yoga have a much higher tendency to stick to an exercise routine. A recent case study enrolled a group of people who were previously inactive into yoga classes twice a week for a total of 10 weeks and discovered that just by taking the classes the participants increased their likelihood of continuing other physical activities as well.

3. Decreases stress.
When you encounter a certain stressful situation, your brain floods your system with adrenaline in helping you choose to either flee the imminent threat or fight it. This rush of adrenaline causes an increase in your blood pressure and heart rate. While your body's natural response to stress is to protect you, it can also tax your cardiovascular system if you're constantly stressed out. Based on the findings of the Heart and Stroke Foundation, individuals who are more prone to stress suffer a greater risk for heart disease over their less stressed counterparts.
4. Counteracts inflammation.
Inflammation is a result of your body responding to harmful situations or injury as well as stress. However, it's also the culprit of most pathologies, such as heart disease. Therefore, learning to effectively relax by performing yoga may help to diminish stress-related inflammation in the body.
Is Yoga Safe for Everyone?
In general, yoga is safe for virtually anyone. But, there are a few situations where it may pose somewhat of a risk in certain individuals. In such cases, it may be necessary to scale back some of the poses or at least find a temporary alternative.
If you're dealing with any of the following situations or conditions, consult your health care practitioner prior to practicing yoga for heart health.
- Severe osteoporosis
- Balance issues
- Artificial joints
- Some eye conditions, such as glaucoma
- Unregulated high blood pressure
- Severe osteoporosis
You can still practice yoga despite these conditions by taking some key precautions, like eliminating certain stretches or poses. No matter where you are in terms of your general health, it's important to start out gently and slowly at first.
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